Better Sam

First day of the 2011 CF Games! It is totally clear that the workout pictured should be known as "Smurph!"

CrossFit Workout of the Day

Event #7 from the 2009 CrossFit Games
Complete as many rounds as possible in 8 minutes of:
4 Handstand Pushups (scaled to 1 abmat)
8 Kettlebell Swings, 24kg
12 GHD Situps

6 rounds even.

Gotta start practicing those HSPU again.  Felt strong to 1 abmat, but tested out with hands on plates and not-so-much.  With 1-abmat-hspu the limiting factor was GHD’s.  Good for first 4-ish rounds, then started to get slow. Not sure how much that had to do with Barbara hangover.

Decided to skip part two of the workout since, well, I’ve done a whole lot of clean & jerks this week already.

Yes-I-do-this-every-time-we-run-Barbara. What?

CrossFit Workout of the Day

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

6:05 | 6:24 | 7:34 | 7:17 | 6:56 = 45:16.

15-minute PR!  Felt much, much easier than last time.  Of course last time I did have a broken hip, so there’s that.  Still.

...or not.

“Grace”
30 reps for time of:
Clean & Jerk, 135 lbs

14:01.  First man-Grace.  Was not exactly taking it super-fast… more concerned with not failing any jerks.  Failed one, but think that’s mostly a confidence thing.  Also smacked myself in the chin with a barbell.  Again.  Oops.

On my way home.

CrossFit Workout of the Day

“Heavy Cindy”

For time:
1 Power clean & jerk, 155#/105#
1 Round of “Cindy”
2 Power clean & jerks, 155#/105#
1 Round of “Cindy”
3 Power clean & jerks, 155#/105#
1 Round of “Cindy”
……..
10 Power clean & jerks, 155#/105#
1 Round of “Cindy”

*One round of “Cindy” consists of 5 pull-ups, 10 push-ups, and 15 air squats.

29:36.  Ugh, gotta work on my push-ups.  Still.

Side note: AC is for pussies.

CrossFit Workout of the Day

“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20lb ball
Box jump, 24″ box
Kettlebell swings, 24kg

43:17. MRx.

This was… unpleasant.

All the doors in my hallway look the same. Sometimes when I'm not paying attention I don't walk far enough and start opening someone else's door. Which I can do because for some reason my key opens all of them. All of them.

CrossFit Workout of the Day

“Grace”
30 reps for time of:
Clean & Jerk, 135lbs 95lbs

2:40.  5-second PR.  Hm.  This is a good time, but I think I can do better.  Very hot today…

Olympic Weightlifting

Mostly snatch practice

Stayed super light and worked on form.  Actually felt pretty okay today — am trying to overcome my tendency toward “stripper lifting” — i.e. need to maintain my back angle better.  

Want one of these. It would get annoying really fast, but I'm sure someone would break it by hitting it with an enormous sledgehammer or something right about when I was tired of it anyway 😉

CrossFit Workout of the Day

Gymnastics
Front Lever Practice
Slowly lower from inverted

Um, yeah, not-so-much.

Lifting
Floor Press with Chains
7 sets of 3 at 1-minute intervals

Worked up to 135#.

MetCon
From CrossFit Verve
Five rounds for time:
20 Double-unders
10 Pull-ups
5 Push-Press, 155/105lbs

6:59. Need to get back on those pull-ups.

Cash Out

3 sets of 20 reverse hypers, 70#

New Hall Monitor

CrossFit Workout of the Day

Gymnastics

Dynamic/Plyo Push-up Practice

Lifting

Hang Power Clean
10 sets of 2 at 30 second intervals

125#.

MetCon

2 rounds for time:
50 Sledge Hammer Strikes LT (10#)
50 Sledgehammer Strikes RT (10#)
One Arm Farmer Walk 50 yards RT, AHAP (110#)
One Arm Farmer Walk 50 yards LT, AHAP (110#)
Rest 2 minutes between rounds

11:39.

Olympic Weightlifting

Clean & Jerk practice

Man can I use all the practice I can get. Squat cleans feel pretty foreign due to failure to do them basically ever. Split jerk is a giant disaster area. Looking forward to drilling this stuff more!

Random iPhone Photo: Giglio Festival

CrossFit Workout of the Day

2010 Northwest Regional Event 1
Three rounds for time of:
10 Overhead squats, 135lbs 95lbs
50 Double-unders

5:14.

Let Panda beat me on this.  Unacceptable =P.  I blame the weekend’s festivities.  Tomorrow I start my comeback for REAL.

“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 lb 14lb ball
50 Burpees
50 Double unders

32:24.

Return to working out after two weeks (ish) of downtime.  This was not pretty.  ~1-minute PR but felt absolutely terrible.