Nancy, Fran, Griff and Babs...

It was a right awesome week at CrossFit. I LOVE IT!

09-08-31
Nancy, as rx'd in 14:44. That would be a gym record for both guys and gals. Yep, I'm pretty excited. It made up for my most shiteous deadlifting. 3x1 @ 235, 245 (f), 245 (f).

After was squat club and I got back into squat detention again thanks to a lovely display of my broke down squats both during Nancy and at strength club. BUT, the good news is Aaron figured out why my knees dance up a storm when I'm supposed to be lifting weights. Thanks, Aaron, for the extra coaching! My stance needs to be wider, with my toes pointed out more. So, I'm starting at sets of 3x5 @135lbs and working my way up again. I will get this!

Here's my knees, NOT, caving in. YES!



After that was shoulder press 3x5 @ 88lbs and power cleans 3x3@ 105lbs.

09-09-02 - Kelly and AngDesj Birthday WOD!
The ladies picked Fran for their birthday WOD but Fran with a twist. As rx'd included 95lbs/135lb thrusters and a buy in of a muscle up and a buy out of a rope climb. I rx'd the weight and the climb and managed a muscle up from a 20" box. Time was 18:02. My lack of pushing power really bit me in the butt with the heavy thruster weight.

09-09-03
Gates of Fire II workout. Since it was "Man-Up Thursdays", I did it with 65lbs instead of 45lbs. It went as follows: 50 sit ups, 50 push ups, 25 front squats, 25 back squats, 25 overhead squats, 25 more front squats, 50 pull ups and 50 sit ups. My time was 17:45.

After was oly club (loves me some oly club even though it doesn't love me).

Snatch: 60lbs x 2, 65lbs x 2, 70lbs x 2
Clean and Jerk: 80lbs x 2, 85lbs x 2, 90lbs x 2 x 2

09-09-05 Full Mission Profile
So glad I got to give one of these a go! It was so much fun. Unfortunately, our diplomat died but, well, you can't win them all I guess. It went as follows:

“PSD AMBUSH”

PHASE I – BREAK CONTACT (@LEGE):
4 ROUNDS OF:
• RUN 400 METERS
• 10 MOUNTAIN CLIMBERS (4 COUNT EXERCISE)
• 20 PUSH UPS
• 30 SQUATS

PHASE II – DEFEND PRINCIPAL (INDOORS AT CFR): – *45-MINUTE TIMELINE BEGINS
DECK OF CARDS (WITH JOKERS)
HEARTS — PUSH-UPS
DIAMONDS — DUMBBELL SNATCH – 35/20LB
CLUBS — DB CLEAN – 35/20LB
SPADES — PULL UP (KIPPING)
JOKERS — 15 BURPEES AND DOUBLE THE NEXT CARD

PHASE III – MOVE TO SECURE LOCATION (OUTDOORS AT CFR):
2 ROUNDS OF:
• RUN 400 METERS
• 15 SQUATS
• 10 PUSH UPS
• 5 MOUNTAIN CLIMBERS (4 COUNT EXERCISE)

*MUST COMPLETE PHASES II & III WITHIN 45 MIN OR HELICOPTER LEAVES WITHOUT YOU.

We had the option of catching another helicopter (4 x 400m run, 25 burpees) but we opted to die instead. This is why I work for the government in a cube.

09-09-06 - Griff
Okay, this one surprised me. I thought, hey, running backwards. It has to be similar to running forwards. Turns out, not so much. WOD was as follows: 2 rounds of 800m run forwards, 400m backwards. My time was 13:08. Before the workout we got to do some pistol squats, which I love since it's my one stupid human trick. Then we got to do a variety of sprints as warm ups. Kurt told me I looked like a retard robot. Not a particularly politically correct description but quite apt.

09-09-07
Battle Buddy Bar is one that I'd like to try as a single WOD instead of as a partner WOD. I think it would be interesting to try holding onto the bar without putting it down for that many reps. WOD was as follows:
4 rounds of:
40 squats
40 high pulls
40 push press
400m run

I think it would be good training as you waste a lot of time in WODs dropping the bar to rest and a lot of times it's not necesary and it takes extra energy to clean the bar to get going again. Kat was an awesome partner and agreed to use the men's weight of 45lbs. I didn't catch our time, but it was a lot of fun.

09-09-09 - Barbara\
I was just saying to Kurt the other day that I really wanted to try this WOD so I was very excited to see it come up. It was my first time with Barbara as rx’d. Times were 4:50, 5:10, 5:00, 5:51, and 6:20. Tyler doesn’t have a monopoly on sissy hands. Managed a very small tear at the start of round four’s PLUs and spent a lot of time there after whining instead of doing pull ups. I need to get over hand owies. I can understand a big ass tear but this was just an old blister reopening a little. Working time was 27:11 with total time of 39:11.

Good WOD!