Better Sam

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

64:21.   This is never a good workout for me.  My push-ups are pretty atrocious and this kind of time domain does not play to my strengths.  I do this once a year for Memorial Day.  Last year due to injury I did a rowing version subbing hip extensions for squats, which took 103 minutes or so.  So this is around a 40-minute PR, insofar as the two are comparable. 

Body went into revolt about halfway through.  Final run was half run, half walk.  It’s 90 degrees and probably 90% humidity yet somehow I had goosebumps and was kinda trembling all over.  Yay!  Time for a nap 😉

Skill-O-Rama

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps For Time:
Handstand Push-Ups (to 2 abmats)
Muscle-Up Transitions (seated in blue band)

Run 150m between each set.

32:51.  This took a lot longer than I had envisioned.  Shoulders already fatigued from yesterday and were SCREAMING.  Yay!

CrossFit Buy In
As Many Reps As Possible In 2 Minutes:
GHD Sit-Ups

30.  Worked on form — trying to save lower back that was still suuupppeerr sore from box jump-deadlift insanity of Wednesday.

CrossFit Workout of the Day
5 Rounds For Time:
20 Burpees
20 Dumbbell Clean & Jerk (2×35, 2×25 2×30)

23:27.  Holy shoulder insanity.  Became really hard to lock out the jerks.  Burny!

CrossFit Cash Out
Battling Ropes
10 Rounds: 15 seconds on, 45 seconds off

“Rest Day”

CrossFit  Workout of the Day
“Annie”
50, 40, 30, 20, 10 reps for time of:
Double Unders
Sit-ups
6:43.

Double-unders were off today.  I’ve gone unbroken on this before but today I think every set was broken into at least three.  Weak.  Still, since this is only 6 seconds over my PR, I guess I can do sit-ups faster than I used to be able to.  And I’ve definitely never done it with this much breath to spare.  And given that I did it immediately after a dinner at which I consumed about a pound of meat… well.  Not too bad 😉

Skill Work

Muscle-Up Practice

Pull-throughs with feet on floor; kip-ups with feet on box; transition practice sitting in blue band; double-blue-band full kip practice; ring dip practice (got one!)

Handstand Push-Up Practice

Got comfortable kipping off a single abmat with hands on floor.  Attempted all kinds of plate configurations (10#, 25#, 35#) — came really close to locking one out but once again came up a little short.

CrossFit  Workout of the Day
21, 15, 9 reps for time of:
Deadlifts, 205lbs
Box Jumps, 24”
14:30.

Fuck 205 is heavy.  That is all.

2011 Regionals Workout #4

For time:
100 Pull-ups
100 Kettlebell swings (24/16kg)
100 Double-unders
100 Overhead squats (95/65lbs)

27:20.  Interesting.  Tore my hands around pull-up 80.  Tough grip-wise for the KB swings.  OHS much more leg-intensive than anticipated — thought this would be all about holding the bar overhead, but actually just got tired of standing up…

Official cap is 25:00.  Pretty sure I can make this in a competition setting.

“Randy”
For Time: 75 Power Snatches, 75#
8:43.  Just because.

Handstand Push-Up Practice
Worked down to one abmat off the floor.  Tried elevating hands onto green plates, but no-go.  Will try again tomorrow when less fatigued.  So close!

2011 Regionals Workout #1

For time:
1000m Run
20 Handstand push-ups (banded — green+blue on medium-height bar)
1000m Row

14:09.    Yeah, not my forte.  Running took way longer than it should have.  Rowing was solid but for some reason felt terrible!

2011 Regionals Workout #2

Thruster Ladder
105, 115, 125, 130, 135, 140F

Was taking it kinda slow because still kinda worried about shoulders.

CrossFit  Workout of the Day

2011 Regionals Workout #6
20 Calorie row
 (right-armed)
30 Burpees
 (right-armed)
30 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
 (right-armed, 45#)
30 Toes-to-bar GHD Sit-Ups
100 foot Overhead lunge (45lb plate / 25lb)
 (right-armed)
150 foot Sprint

Done as a team.  All my reps were done 1-armed (sorta letting shoulder recover…?)

CrossFit Level 1

Skill
Skin the Cats

Played with bar version for about a minute (was slightly distracted during this portion of class.)

Strength
Power Snatch + Overhead Squat
3, 3, 3, 3, 3

Worked up to 95# — not my max but ran out of time.

Met-Con
5 rounds for time of:
10 Burpees
20 Lunges
30 Sit-ups

10:11.

CrossFit Level 2

Buy In
Box Squat (below parallel)
1, 1, 1: 175, 185, 195.

Workout of the Day
In 12 minutes
1 minute: Max Reps Deadlift, 265/175lbs
1 minute rest
1 minute: Max Reps Pistols
1 minute rest
1 minute: Max Calories Row
1 Rep Max Shoulder-to-Overhead

21 / 0 / 24 / 125.

Did this team-style.  I went 4th so actually only had 4 minutes shared for S2O.  Horrible shoulder tweak on first attempt @115.  Felt kind of like left shoulder dislocated a little bit… bad bad news.  Possibly should have waited a little bit longer after row.  Still managed to get 125 overhead since in total lockout with active shoulders I still feel pretty stable… but out of lockout things feel decidedly tweaky.  Urrrr.

Cash Out
3 rounds for time of:
25 Weighted Sit-ups, 25lbs
25 Weighted Hip Extenstions, 25lbs

7:12.