the DOOM WORKOUT

[new05002]

any interest in watching the comp video I shot and edited from this weekend?

[new05002]

This is WOD 1. 5 Rep Max Weight Squat Cleans, touch and go. Teams of 4, 2 girls 2 guys. We had 2 teams.

[youtube]http://www.youtube.com/watch?v=jaRAd8ICk4M[/youtube]

[new05002]

Rob is one of the coaches in our CrossFit gym, Ron is the other one. They have best form (sure that is obs) but actually the OLY coach's form is nicer since he focuses most on lifting (my general observation) Rob topped out at 210 5 RM and Ron hit 240 5 RM in that comp. Not even close to the top tho, 1 guy hit 305 then split jerked it after his last rep to blow his load.

[new05002]

He was going for a PR at 240 and we had a time limit so i believe those combined factors pushed it a bit. Rob actually could have done more but if you see on his 200 lb lifts he hit his quad pretty hard with the bar on his 4th rep or so. He told me afterward that really hurt. So when he did go for either 220 or 230 he ended up bailing after the 3rd rep.

[AngryGoldfish]

i've quit buying that shit in rolls. i'd start off making figures, animal and people and houses and so forth, to justify eating them and calling it a pastime, i'd end up on the couch just stuffing myself as if i were a crackhoe working it to afford that them there durrrghs.

these days i buy them as ready-made figurines. pigs and whatnot.


hula-hoops is what keeps me from putting them marzipans on ma bodey

I LOVE marzipan, but fortunately I can't eat too much of it without feeling sick. I think that's a good thing. Ha!

This is WOD 1. 5 Rep Max Weight Squat Cleans, touch and go. Teams of 4, 2 girls 2 guys. We had 2 teams.

[youtube]http://www.youtube.com/watch?v=jaRAd8ICk4M[/youtube]

Woah, that's hectic! Is it always that... crazy? I'd be having a panic attack half-way through a set.

[new05002]

yea it is that serious in the comp. That one was not even the hardest workout. The next one was much harder.

[AngryGoldfish]

No, I mean: there is so much noise and people. The workouts do look tough though, no doubt. I'd love to give them a try without all that noise and people around me. Just a few doing the same things.

[new05002]

oh yea well there was 5 heats with 10 teams or so in each heat plus music plus the crowd. Yea its noisy esp when people were going for the 5th rep.

[AngryGoldfish]

It must be great motivation. I just don't know if I could handle that much chaos.

[new05002]

Today's Workout

Warmup
400 m run (I fucking bolted this since it was freezing at 6:30 am)
Some band exercises (of which I missed 1 or 2 since I had to take a wicked shit after the run)

Workout

Rep Scheme: 3,5,7,9,11

Burpees
Front Squat
Push Press

After each rep round you do farmers carry for 100 m with KBs in both hands

After all of that there was a finisher round, 13 of one of the following depending upon which scale you did.

L3: Burpee Muscle Ups
L2 Burpee Pull Up
L1: Burpee Over Barbell.

20 min time cap.

So I did the L2 for everything which was 95 lb front squat, 95 lb push press, and 55 lb farmers carry, and the Burpee Pull Up. The L3 was all the same minus that fact you did Burpee Muscle Ups (which I cannot do a muscle up yet). So it was almost an RX workout for me.

I finished 3 Push Press short of the time cap. Almost puked and then I caught my breathe. Ms. Dunwich then went with me so I could finish off the push press, farmers carry, and the burpee pull ups.

Front squats felt damn great today but push press not so much. Some how I am starting to like the burpees, they seemed the easiest today. Farmers carry was fine the first 2 times but the last 3 times sucked balls.

[new05002]

yes I was trying to muscle ups on rings rather than bar muscle ups. I can get my body up to my elbows but I can turn it up. People told me that its kinda like putting a sweater on. I usually just fuck around and try to do a few.

lol my burpee form is looking good.

I did however pull out 2 boxs, stacked them and did 2 40" box jumps. Rotated one to be 24" and was thinking about 44" but I didn try it (ms. dunwich talked me out of that) I can vetically it clear but Id need about 1-2" to get the forward motion

[new05002]

Had a nice lifting class today. Did a few nice drills

1. Jerk Drives
2. Hang snatch to heaving snatch balance 1+1 was 1 total rep, 5 of these at 75#
3. Power Clean to push press to behind the neck split jerk, 1 + 1 + 1 was 1 total rep, 5 of these at 115# and I did 1 of them at 135# (that is a 1 rep PR for all 3 movements for me)
4. Pendlay Rows 5 sets of 4 at 115# and #135
5. Snatch deadlift, 5 sets of 3 reps. I did 1 at 135# then 4 at 185# (a nice PR for any form of deadlift for me)
6. 250 m row without foot strap

[new05002]

OHP is that strict press or push press?

I would struggle doing 15 reps at 110#, probably more like 95# where I am at.

[new05002]

i am 186 give or take right now. My shoulders and arms are just not my strength so I could not strict press that kind of weight up.

[new05002]

most guys not doing this kind of stuff can't strict press over 65lbs and most girls can't even press the bar properly.

everything over 90 lbs OHP is a-ok

I will have to check what I can strict press, 99% of the time it is push press or push jerk in WODs. I just started doing OLY classes so I do not have that many benchmarks.

Today's Workout

Warmup

100 Singles or 50 Double Unders (Still doing singles)
3 rounds of:
10 air squats
5 Tuck Jumps
5 Burpees

WOD:

1000 m row

then 12 min AMRAP of:

12 KB swings (45 lb RX)
8 Box Jumps (20 in RX)
4 Front Squats (95 lb RX)

Oddly I was able to do the RX for the workout given the low rep amount and the generally low weight. It was partially based off of what our scaled teams did at the comp last Saturday.

5 rounds and 8 Box Jumps. The row went pretty well, kept a nice 2:00 min per 500 m pace for the entire thing.

Damn tired of box jumps now. I took my stepmom to a trial WOD Saturday at our gym to see if she would like to do CrossFit. I did the trial workout with her to motivate her. Anyways, the coach scaled it up so it would be challenging for me. It was a 12 min AMRAP of 250 m row, 12 wall balls, 10 box jumps, and 8 toes to bar. I did 3 rounds of that at 30" box jumps and 20 lb wall balls. All of that was after the Team WOD that day so I am pretty zonked today.