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Posts tagged ‘wallballs’

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I have a TON of crossfit logging to catch up on.  To the point I almost didn’t bother… until last night when I wanted to compare to the last time I did hang cleans for multiple reps in a WOD and I had nothing to compare too.  With the Halloween Havoc comp in 2 days I didn’t have a workout to get to this morning, so I drove to work in the pitch black 😐 andgot to work on catching up before my shift started.  I’m a Mac junkie, but blogging on my work PC is still the easiest method…  Not much else is new really.  Work. Eat. WOD. EAT. Sleep. Eat…  So lucky to have a girlfriend who’s completely on the same page!  Actually one little newer bit… I brought my guitar to Burlington this week cause I’ve really missed it 🙂  AND… I’m booked to start shooting at CFC in November!!  So excited to get shooting again and finally getting paid for all the hard work I put into it.  I was so worn out “crossing oceans for people who won’t jump in puddles for me”.

Wed. Oct 26:

7:00 am 5km Run @ World Gym

7:00pm @ CFC
BUY IN – Gymnastics, Every Minute for 16 Minutes
Min 1 – 5 Strict Pull-ups
Min 2 – 5 Handstand Push-ups
Min 3 – 10 Pistol Squats
Min 4 – 5 Ring Dips

WOD –
Part A – 4 Minutes:
12 Deadlifts  #65
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part B – 4 Minutes:
12 Deadlifts  #85
9 Hang Power Cleans
6 Front Squats
*2 Rounds
MAX reps Burpee Box Jumps

Rest 3 Minutes

Part C – 4 Minutes:
12 Deadlifts  #105
9 Hang Power Cleans
6 Front Squats
*3 Rounds
MAX reps Burpee Box Jumps

Score – 43 Burpee Box Jumps, Rx

Part C was SO F#$KING HARD!!!  I totally love that we do hang cleans a sh*t ton at Connection cause they are not one of my strengths!  9 reps at 105lbs were probably totally ugly, but I went into that round aiming for 1 burpee box jump and I got through 13.  More than a little victory there!  Now 2 rest days in preparation for the comp on Saturday.

Tues. Oct 25:


7:30 am @ CFD
Row 250m/500m/1000m/500m/250m
*Rest 1 minute between rounds
Times – :50 / 1:50 / 4:12 / 1:54 / :53

7:00 pm Olympic Lifting Class @ CFC

5×5 Behind the Neck SOD press
*Increase weight each round  15-20-25-30-35

Power Snatch, 3 reps
35-40-45-50-55-60-65-70-75-*85lbs
*Only managed 1 rep @ 85, then the wheels fell off.

Snatch-grip Deadlift, find 5RM

By the time we got to the snatch-grip deadlift chunk I was DONE.  And thinking about dinner…  So tried a bunch with 55lbs but couldn’t wrap my head around the “scoop” part of the movement so I called it a day.  So much to learn 🙂

Mon. Oct 24:


BUY IN – Every minute for 7 minutes complete 3 Strict Press
*Increase weight each round 35-45-55-65-75-80-85

WOD – Lucky 7’s
7 Hang Power Cleans #75
7 Push-ups
3 Rounds

7 Push Press #75
7 Sit-ups
3 Rounds

7 Hang Power Clean + Push Jerk  #75
7 Push-ups
7 Sit-ups
3 Rounds

Time – 8:23 Rx

Kinda loved this WOD.  My forearms hated it, but whatever.  In the first portion the push-ups were a piece of cake, but in the final chunk it was all I could do to string 4 together lol!!

Fri. Oct 21:

Open WOD 12.4/13.3
AMRAP, 12 Minutes:
150 Wallballs
90 Double Unders*
30 Muscle Ups*
Score – 241 reps

*Scaled version – Double Unders=1 minute attempting + remaining reps as bar hops, Muscle Ups=2 pull-ups + 1 dip.

Now that the weather in Canada is getting colder, Hero Fridays have changed to Open WOD Fridays.  To get everyone prepped and ready for the Open in a few months we’re doing past Open WODs which translates to reliving the horrors of Opens past.  When 15.5/16.5 reappears I might need therapy.

Thurs Oct 20:

BUY IN – 5×5 Bench Press    95-100-110-115-110

WOD – 3 Rounds, 3 minutes each:
250m Row
15 Deadlifts  #65

10 Hang Cleans  #65
5 Front Squats  #65
MAX reps Burpees

Rest 3 minutes between rounds

Score – 54 Burpees Rx

Wed Oct 19:

BUY IN – Every minute for 8 minutes complete 1 Snatch-grip Deadlift + 1 Hang Snatch + 1 Squat Snatch
*Increase weight each round  55-60-65*-70*-75*  *2 rounds
WOD – For time, *21-15-9:
*Overhead Squats #65
*Toes to Bar
400m Run
Time – 14:14 Rx

My shoulder just might be recovering 🙂  Toes to bar felt awesome today!  Plowed through all of the OHS unbroken as well.

Tues Oct 18:

BUY IN – Every 90 seconds for 15 minutes complete 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Increase weight each round  35-45-55-65-75-85-95-100-105-110

WOD – AMRAP, 8 minutes:
Clean and Jerks  #95
Bar hop Burpees
2-4-6-8-10-12…

Score – 60 reps

Mon Oct 17:

BUY IN – Every 2 minutes for 12 minutes complete 4 unbroken Deadlifts

WODAMRAP, 12 minutes:
6 jumping Chest to Bar Pull-ups
12 Box Jumps 20″
18 Sumo Deadlift High Pull #35
Score – 5 Rounds +11 reps

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Festivus Games

img_3337

🙂 First comp for Amanda and we won it! Lol who knew?!   It didn’t start amazing, but after the first WOD we were all good.

Oct 15 2016 – Festivus 2016

WOD 1   3-1-2, in 8 minutes:
Max combined load of:
3 Deadlifts-1 Hang Power Clean-2 Front Squats
Score – 205  (105K/100A)   5th

WOD 2  Hang on, jumps ahead!
Partner A hangs from pull-up bar
Partner B performs burpee box jumps
*Score is number of burpee box jumps
Score – 95 reps   1st   <- 15th overall in this one!  Like, in all affiliates who participated!

img_3348

WOD 3 – Attack of the med ball snatchers 

Part A: 6 minute time cap – 20 alternating med ball sit-ups* butterfly style passing the ball over a plate between each rep. Ball must touch feet before and after each rep and cannot touch the plate when passing to your partner. THEN 4 rounds each – run 10 yards, 10 wallballs, run back and switch partners.

Part B: 4 minute MAX power snatch 45lbs

Part A Time – 4:12  1st   Part B Score – 90 reps  3rd

Floater WOD – for time, 4 minute cap
Partner A 120 single unders
Partner B 250m row
Switch
Time – 1:57   1st

Finals WOD – for time, 6 minute cap
21-15-9
Knee raises
Hand-release push-ups
Air squats
Kettlebell swings
*ALL movements must be synchronized
Time – 5:10   2nd

When the comp was all said and done we ran into a Barbell Club buddy who suggested going home and eating lots.  Actually I believe a direct quote would be “you can totally have a good cheat meal tonight!  AND desert!!” LOL!!  All I wanted was an omelet with bacon… and probably some peanut butter.

peanut-butter

 

 

Will WOD for bacon



Some days I’m pretty smart, but then some days not so much.  Yesterday was a not so much kind of day I think.  Rx didn’t sound that heavy, but I failed to consider the volume of reps. And the fact that I still couldn’t attatch those glorious two letters beside my time cause I still can’t do double unders. 😐  Plus it was my second WOD for the day…

Tues. Oct. 11:

7:30am CFD

Teams of 2, for time:
75 – 50 – 35
Airdyne- Calories
Rowing- Calories
Bench Press #135/#95  #75

Ok, interpreted this completely wrong.  Thought it was 75 airdyne cal, 50 row cal, 35 bench.  NOPE!  75 of each, then 50 of each, then 35 of each.  Silly me!  :p  Anyways, it was bad but not that bad.  Kept the row above 1500 cal/hr and fought through 94 bench press without lowering the weight.  My chest is angry today but all good 🙂

7:00pm CFC

BUY IN – OTM, 12 Minutes
Even minutes: 3 strict press  #75/80/85
Odd minutes: 3 strict pull-ups

 WOD
 50 Double Single Unders
45 Air Squats
40 KB Swings 24/16kg
35 Wallballs  20/14lbs
30 Sit-ups
25 Push-ups
 20 Deadlifts  165/105lbs
15 Power Cleans  165/105lbs
10 Front Squats  165/105lbs
5 Jerks  165/105lbs
Time – 13:40 almost Rx

The CLEANS were KILLER!!! 😮  1… rep… at… a… time!  Ugly reps too, but somehow I came out the other side 🙂  Then had to drop the bar a few times during the front squats and jerks and wanted to cry cause that just meant I had to clean the damn thing again, but what doesn’t kill you makes you stronger right??  Thankfully I’m not Mario 😉

smaller


Fri. Oct. 6:

Ralph”

4 Rounds, for time:
8 Deadlifts 250/175
16 Burpees
3 Rope Climbs
600m Run
Time – 27:53 Rx

Another Hero Friday in the books 🙂  Actually read this one and thought “meh…” but it was gooood! Such a mental grind to keep going, especially for the runs. Is it lame to consider a 600m run long? Well… it felt that way!  The “rest” came in the form of burpees….img_3287

nap time?

Wood

Made the leader board again 🙂  and only almost died or puked or passed out.

Fri. Aug. 26:

Part A:
3 Rounds

100m Jog
10 Wallballs
10 KB Sumo Deadlift High Pull
25 Single Skips
Part B: Empty Bar
2 Rounds
5 Good Morning
5 Shoulder Press from Back Rack
5 Back Squats
5 Romanian Deadlifts

HERO WOD – WOOD
400m Run
10 Burpee Box Jumps 24″/20″
10 Sumo Deadlift High Pull  #65
10 Thrusters  #65
1 minute Rest

Time – 27:28 Rx

Day dreaming of steak… and Gluten-free banana muffins from the little coffee place around the corner from my store.  After avoiding them for quite some time I finally justified getting one with myself yesterday.  My face must have totally hit the floor when I walked over and she told me they were out!  “I’ll make more tonight!” she said.  But today… same thing!  Emotionally devastating.  I might have to make a loaf of banana bread now.  lol!  Otherwise, I’ve been on point with my food goals.  I’m going to go broke from keeping up my chicken supply, but I’m giving it a fair shot anyway.

sleep, eat, WOD, repeat

Game plan update – I’m still working to figure out what needs to be done and how to make it happen.  Pretty sure the minute Jen said I need to eat more my stomach was right on board.  I’ve been hungrier than ever since lol!  I may need to raise chickens somewhere cause I’m eating like double what I used to.  One success so far, I haven’t even looked at a Quest bar since Friday.  Peanut butter is a work in progress, but I’ll get there.  I decided that’s the lesser of 3 evils and I have a partner in crime when it comes to peanut butter from the jar with a spoon…

Wed. Aug. 10:

With a running clock, every minute perform 1 lift and add 10lbs.
Start with an empty barbell and Snatch for as long as possible.
Once you cannot snatch the weight, Clean for as long as possible.
 Once you cannot clean the weight, Deadlift for as long as possible.
Max weights – 85 / 110 / 245

Just mentioned to Amanda Monday night that I feel like I haven’t seen the snatch in a workout for ever!  Today felt good.  I loved the format of this workout and even though I kinda had hopes to PR something, it wasn’t happening today but at least I came very close.  Matched my current snatch 1RM and fell 5lbs shy of my deadlift 1RM.  The dead was almost 30 minutes in, so all good.  First attempt at 245 I could swear the plates were glued to the ground!  Shot Dave a WTF?!?! look, he responded “CHALK!!”, so I chalked up and lifted the bar.  It wasn’t pretty, certainly wasn’t fast, but I got it up.

Tues. Aug. 9:

Morning WOD with my girl at CFC 🙂

Buy in – 3 round:
 8 back squats  #125
5 front squats
   #105
 10 jumping lunges (per leg)

WOD – for time:
400m Run
30- KBS #16kg
 30- Sit-ups
300m Run
 30- KBS
30 Sit-ups
200m Run
 30- KBS
30- Sit-ups
 100m Run
30- KBS
30- Sit-ups
 Time – 15:25

When I first read this one I wasn’t super-pumped, but I totally liked it!  Third day of testing Jen’s “timing” methods and the squats felt really good.  Maybe the sweet potato helped?  Not out of bed early enough for the full 2 hours pre-WOD, but I guess by the time we warmed up and actually started lifting it wasn’t too far off.  The WOD was a sweat fest 🙂  Kept all of the KBS unbroken except for the last round which I had to split to 15/15 cause my hands were slipping.  Also getting into the habit of American (overhead) swings where I always used to only go to eye-level.  My shoulder was angry the first few times but seems to be getting over it.

Mon. Aug. 8:

AMRAP 14:00 Minutes
7- Muscle Ups  (transitions)
50- Wallballs 20/14
100- Double Unders  (200 singles)

Result – 2 rounds + 25 wallballs (finished 3rd round after time expired)

15.3 flashback??  Except the scaled version eliminated the muscle ups all together and left me pretty wrecked for like 2 days.  So… 150 wallballs was enough today and skipped the “balls to the wall” effort level the Open brings out 😉

Sat. Aug. 6:

CFC Partner WOD – for time:   
400m Run
21-15-9
Wallballs
Burpees
300m Run
 21-15-9
KB Swings
 Goblet Squats

 200m Run
21-15-9
Lunges (per leg)
 Push-ups
100m Run

**Both work at same time.  Ex. partner A does 21 wallballs while partner B does 21 burpees, then switch.  When both have completed 21’s, both move on to 15’s, etc.
Time – 25:40

Pushed Amanda a bit with this one 🙂  No scheduled rest and when your partner is a speed demon through pretty much every movement there really is NO rest :p  What goes around comes around, I know.  One day she’ll return the favour.

just be :)

Once a week seems to be my max for blogging right now.  It’s not a bad thing at all cause there’s just so much fun stuff happening that I don’t have a ton of extra time.  Amanda and I have gotten to the point a few times now where we’ve made do-nothing dates!  I mean, we have lots of do stuff dates too, but some days planning an evening to just sit on the couch is so appreciated.  A sign of a busy life, or a sign of getting old?  Nah :p lol!

Sat. July 30:

Island Unplugged Festival – Pelee Island 🙂  Rode the ferry, explored the island, checked out our 5th of 6 concerts in 2016, slept on the ferry ride back, and slept in a Tim Horton’s parking lot.  <– don’t judge!  It was 1:30am and no time to attempt a 3 hour drive home.  And kinda fun lol!  5 concerts done, and every single one of them has been a whole new adventure.  This was no different!  Best way to describe it would be “it felt like we were crashing some ones family BBQ”.  Totally cool way to check out some good music and people watch 🙂  We food-prepped the hell out of this and were pretty well supplied for the adventure.  So well prepared with water we could have survived on the island for another 2 days, but better than not enough!  Still… cooler food can only take you so far.  The concert had a few food tents – fish and chips, grilled cheese, pie, or pulled pork.  Yup, a whole table devoted to each!  Who comes up with a grilled cheese table?  Pulled pork was the winner.

AK pelee

Mon. Aug. 1:

Buy In – 
Work up to heavy 1-3 reps Deadlift
#205
Work up to heavy 1-3 reps Back Squat
#155

Partner WOD – “The hundreds” (ish), for time:
150 calorie Row
(25 cal each, x2)
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wallballs

Done in a team of 3.  Amanda and I did everything after the row as synchronized as possible, similar to the Team Throwdown.
Time – 24:48

Pretty happy with our time!  This was done as an AMRAP in the comp and the wallballs were deadlifts.  We got through an extra 25 cals today and there’s never an expectation of recreating the same level of intensity on a regular day that comes out in a comp!  The burpee box jump overs didn’t disappoint.  They hurt for all.

Tues. Aug. 2:

For Time:
10- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
8- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
6- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
4- Bench Press #185/#115  #85
20- Abmat Situps/Knees-Elbows/Toes-Bar GHD Sit Ups
2- Bench Press #185/#115  #95

Ok, maybe should have gone heavier from the start.  The GHD however… ouch.  No idea what my time was on this one, but GHD sit-ups make my head really fuzzy so finishing was my main focus.  Almost didn’t make it to work later cause I still felt pretty shaky and nauseous but an hour and a half nap on my couch helped.

Wed. Aug. 3:

2 Rounds for Time:
50- Wallballs 20lbs/14lbs
40- Box Jumps
30- Deadlifts #155/#105  #85
20- Calorie Row
15- Front Squats #155/105  #85
10- Shoulder to Overhead #155/#105  #85

Time – 24:18

Worked out with Amanda again this morning 🙂  Always a nice surprise to get a text on my way home from work asking if she can come over.  ❤  Anyways… nasty WOD!  My legs!!!  I anticipated the shoulder to overhead being the major suck factor here, but the front squats were actually pretty horrible!  Wallballs – legs.  Box Jumps – legs.  Deadlifts – legs.  Row – legs.  Front Squats?  Seriously?  lol!!  Round 2 I could have cried like a baby a few times, but my girl was there so I toughed it out :-p  Even squeezed in just under the 25 minute time cap!  After the WOD, we box jumped.  Cause that’s the logical thing to do 😉  Although I didn’t eat it once! (for once!)

24" baby!

24″ baby!

run from it

Wed. May 25:

For Time:
200m Run/Row/Airdyne
50ft Handstand Walk/Bear Crawl

Rest 60 seconds
200m Run/Row/Airdyne
40- Wallballs

Rest 60 seconds
200m Run/Row/Airdyne
30- Burpees

Rest 60 seconds
200m Run/Row/Airdyne
20- Pistol Squats   Push-ups
Rest 60 seconds
10- Power Snatch #155/#105  #65
Immediately following, For time:
200m Run/Row/Airdyne
50ft Handstand Walk/Bear Crawl
40- Wallballs
30- Burpees
20- Pistol Squats   Push-ups
10- Power Snatch #155/#105  #65

Time – 27:13

Disgusting.  No other way to describe this really.  The most appealing part in my mind would have been the pistol squats if my hip flexor hadn’t been kind of bugging me.  I wanted to do them anyway (love!) but Coach Rachel’s voice of reason told me to be smart.  Sigh.  Of course, I still went straight from the box for a 5km run before work, but made sure to stretch LOTS after.  This routine could workout!  6am WOD, 7:15-7:50 run, shower, work at 8.  Perfection!

Tues. May 24:

Part 1. 10:00 Minute Tabata Airdyne/Row (:20 work / :10 rest)
Part 2. 4 Rounds (not necessarily for time…load is more important)
10- Front Squats (unbroken) HEAVY   #105
200′ Sled Pull HEAVY  3x #45 plates

I find it pretty entertaining that when there’s a 2 part workout it often feels as though part 2 all but erases any recollection of there being a part 1.  If I hadn’t checked back to the CFD site, I probably would have just typed out the front squats and sled pulls…  But the Tabata happened too!  And kinda sucked.  Found a buddy and did the first 10 rounds on the rower and the second 10 on the Airdyne.  Just like many other higher volume heavier lifting days… I got home from this one STARVING.  The usual breakfast of sweet potato and eggs?  Yup, but still hungry.  The ridiculously good coconut peanut butter I discovered while in Florida and made the mistake of purchasing when I got home?  Yup, that happened too.  Still hungry.  Drank a ton of water trying to ignore it, practiced guitar till my fingers hurt, finally got my sh*t together and finished unpacking from the trip… Still hungry.  And a Quest bar called my name relentlessly.  That’s another thing I simply should never buy… and don’t judge for my unpacking almost a week after getting home I’ve been busy!!  Anyways, after falling down the Quest bar rabbit hole I felt so guilty… so I grabbed some gym shtuff and stopped in at World on my way to Chek.  After a casual 8km trot with epic people watching entertainment, I felt better about my nutritional landslide earlier 🙂 Summer is coming.  That sh*t can’t happen.

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