Sunday, 29 July 2007

Post Linda

I won't be training today. It's miserably wet outside and the cold is worse and I want to go to the Session tonight to say goodbye to the guys who are off on their Euopean tour.

This is going to be a lazy indoor day.

Kempie made a good reply to my dismal Linda post.
"Metric, I feel your pain. I had to use one bar only and actually spent half an hour at work figuring out the order that plates should go on the bar to minimise shifting between drills. Little loading diagrams and all ...

One way to go, if you have limited gear is load up the bar for deadlift, sub deep ring dips for bench (you are pressing bodyweight after all) and use dumbbells for the cleans. Even if the weight is slightly reduced, I reckon you get a more intense and effective workout without the messing around needed with only one bar.

Either way mate, I don't think that Linda will be happy with anything less than your A game so rest up and hit her hard later.

Cheers, kempie"

Wish I'd though of that. Sigh

Saturday, 28 July 2007

Linda AKA "Three Bars of Death"

"Linda" AKA "Three Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Scale the weight back
Deadlift: 60kg
Dumbbell floor press: 20kg (all I have when using 2 dumbells)
Dumbell Clean: 14kg

I tried for Pack, but the logistics did me in.

I abandoned this one in complete and utter frustration at 18 minutes after completing the set of 7 reps. I caught myself about to launch a dumbbell at the side of the house.

The lifts were fine.

I don't have a bench and I used the dumbbells for floor presses and cleans. I spent almost all the time changing dumbbell plates.
I'm afraid I have a cold and I'm not thinking straight or I would have realised that using barbells for the cleans would have meant only changing two sets of plates, and I have my new cam action collars, while doing db cleans means changing 4 plates using screw-lock collars that cross thread constantly.

At least I did something I guess. I'm very disappointed with myself.

I'll work out a better way to do them next time.

Friday, 27 July 2007

Run 070725

Run 1.5km (according to Google maps) - 'round the block


I decided once around the block was enough for the longest distance I've run in about 25 years and if GD wanted it to be further he could flaming well do it himself. Laughing
I put it off and put it off, then I put it off some more, and then it turned out to be almost easy. Obviously I was hardly sprinting, but I didn't have to walk at all and while I was sweating a lot I wasn't breathing that hard. Overall, tabatas or anything involving thrusters are more debilitating. I still faced a couple of days of aching knees and ankles, but they don't feel "broken", just pushed.
I wonder whether it's that Crossfit prepares you for this, or just that you get used to being completely and utterly miserable during normal WODs that in comparison running doesn't seem so bad? Probably both. Wink
Maybe I will be able to do the 5 and 10ks one day after all.

I am completely astonished and very pleased.

Tuesday, 24 July 2007

Helen 070723

3 rounds for time of :
run 400m
21 x 25lb(12kg) dumbbell swings
9 pull ups


Want to know how many jumping pull-ups I did?

Want to know how many full pull-ups I did?


Runs were:
Slower than I expected, but until the third one they felt good, surprisingly comfortable. I'll see if my knees agree with me tomorrow.

KB/dumbell swings feel very easy to me, so I worry I'm doing them incorrectly. I've had a quick look at the video and they look OK, except I could drop my hips a bit further. It's hard to judge how far I down I can go when I'm holding the end of a spin-lock db with a protruding bar and have spider monkey arms.

I don't know if this is right, but I took a cue from LauraR's Fran video and didn't go to complete failure on the pull-ups like I usually do. Instead I dropped off, shook my arms out and started again, which kept things moving. I was determined to put off going to assisted or jumping pull-ups for as long as I could and was surprised at how much pull I could muster.

I definitely surprised myself on this one. Thanks to LauraR and Jeff Martin for the advice and coaching, both direct and indirect.

Sunday, 22 July 2007

Fight Gone Bad 070721

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, Back steps (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Change stations every minute.
Rest 1 minute between rounds.

Total: 152, if I'm charitable

The video show the ugliest SDHPS I have ever seen. If I were training someone and they did these I'd expect to be carrying them out on a backboard. I think only the fact that the bar wasn't loaded heavily (in absolute terms) saved me. Push presses look more like push-jerks, when I could move the bar at all. As I said with repeatedly with increasing profanity throughout the workout, "I should have scaled these". Well, I thought it, saying it would have meant expelling valuable oxygen.

I did the rows, but my rower is missing the sensor that measures strokes (finally found out why it doesn't), so I can't count the calories. I'd guess about 0.01 (total, not per round).

Well, I've done a FGB, as rx'ed as equipment allows. As I say with about all my first times through new Crossfit experiences, "It can only get better".

Saturday, 21 July 2007

Front Squats 070720

Front Squats
5 x 5
5 x 40kg
5 x 45kg
5 x 50kg
5 x 52.5kg
3 x 55kg

I'm afraid the small twinges of sciatica that I put up with as normal since I damaged a disk got to be continuous pain during the last set and I decided to fight another day.

The video shows my (and everyone else's) usual problem when it got hard. Knees coming in and butt driving in to early. At least I'm consistent.
Very Happy
However, on the 26th of June, I subbed Front Squats for 7 x 1 back squats, ran almost the same range of weights and they were hard.

Singles to 5s and a triple in a month? I'll take it.

Thursday, 19 July 2007

19-07-2007 Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 070323.
  1. 12kg
  2. 12kg
  3. 14kg failed
  4. 14kg
  5. 14kg failed
  6. 14kg failed
  7. 12kg
Body weight 94.4kg

Better than last time, all I could manage was 8kg then.

Remind me not to have such a big lunch next time I'm doing this, and to take the heavy cellphone off my belt first. I'm sure I could have got another set of 14kg if I had "optimised" my performance.

Tuesday, 17 July 2007

Sunday, 15 July 2007


Puppies, + a little bit:
For time:
15 Walking lunge steps
12 Pull-ups - 6 dead-hang/kipping, 6 jumping
25 Box jumps, 2 back steps down to the laundry, about 20", plus some horizontal component. Jump up, step down
14 Double-unders - 11 the "LauraR" method, then on the last one of the 12 I was supposed to do I popped out 3 without stopping. LauraR method works to learn the rhythm! Yay!
15 Ring dips - 6 dead-hang, 9 seated/beginners
20 Knees to elbows
15 Kettlebell swings - 22kg
30 Sit-ups
12 Hang squat cleans, 12kg dumbells
12 Back extensions
15 Wall ball shots, 20 pound ball
3 beginner rope climbs


Tried to keep a moderate, even pace as several of the exercise were new to me.
I don't think my Knees to elbows were very tidy. Crying or Very sad Unfortunately I'm on the wrong side of my corneas to be able to tell. Another session with the video camera called for. Sigh.

Wallballs were a doddle after the thrusters, cleans and snatches recently.

Friday, 13 July 2007

Thusters/Push-ups and Deadlifts

Copied Laura because:
a She said to. Laughing
b No way to bench, so I needed to fill the slot tomorrow somehow.
c I don't have a rope for the chipper. If I can get work out of the way quickly tomorrow I hope to make one up and do it then

20kg Thrusters
Push Ups


Burned my throat sucking in cold air and I took a lot of frustration with my day out on those thrusters. 65# next time, but it felt good to really throw that bar up.

5 x 40kg
5 x 60kg
5 x 80kg
5 x 90kg
5 x 85kg

It just wasn't there for that last set. My ears were roaring a bit on the 90kg set so I was pretty close to my absolute max.
Good feeling to be getting back to something decent. Very Happy

Tuesday, 10 July 2007

Tabata SDHP, squat, pull up, push up

Tabata SDHP 20kg
rest 1 min
Tabata Squat
rest 1 min
Tabata Pull Up - jumping
rest 1 min
Tabata Push up
rest 1 min
Tabata Sit up

Score = total of lowest reps for each exercise

SDHP - 10
Squat - 10
Pull up - 4
Push up - 3
Sit up - 4

Total - 31

It can only get better?

Sunday, 8 July 2007


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

20kg x 30


My first time doing a full squat snatch, so I used it as a warm up for the Crossfit Games Hopper and videoed myself.
As I often find with the first time through a movement, I was getting more comfortable with the exercise by the end. I didn't expect it to be so debilitating aerobically though.

From a quick look on the camera's display while trying to suck more air in:
    As with thrusters, not much snap overall.
    Not shrugging enough and no kick with the hips, see first point.
    Pulling too early.
    Passive shoulders in the catch
    Not pulling straight
    Not sure where my feet should be in landing. I started out landing too narrow, but got wider as I progressed and that felt much better.

I'm not looking forward to a more detailed inspection of my form when I get the video off the camera, but I know I have to do it.

At least I got some practise catching a snatch in a full squat, I'd only ever power snatched before. Before Crossfit I "knew" my back and knees couldn't take it. I guess Crossfit has made me more ignorant, and it definitely is bliss.

CrossFit Games Hopper Workout

Row 5 minutes, which I have to hope is at least 1 K
Five rounds of:
25 Jumping Pull-ups
45 kg (100lb?) Push jerk, 7 reps


Push jerks are weird. The weight feels heavy when you hold it, but the exercise is a doddle, so long as you remember it's a push jerk, not a push press. I got a bit sloppy a few times and it suddenly got very hard indeed.

Pull ups as always are an absolute b_____d. After the first round I was wishing it was 25 push jerks and 7 pull-ups. I tried to get a good push away from the bar (rafter) on the way down and managed it most of the time.

It wasn't a bad effort, but it lacked *sparkle* somehow.

The heat got to me a bit. The first fine day in a week or two and it must have been a blistering 15C out there (59F). Laughing I don't know why the BrandX team are still alive. I just don't function at the temperatures you were enduring at the Games.

Thursday, 5 July 2007


BlueBugofJustice wrote:
35-25-20-15 and 10 rep rounds of:
Tuck jumps - subbed for Double unders


And now I've paid the price for slacking on sit-ups.
Tuck jumps seem much harder than double-unders. It was the co-ordination that stopped me from doing them (double-unders), if I work on that, along with everything else I'm trying to bring up to speed, I should be able to do much better.
I hope my knees forgive me.

Tuesday, 3 July 2007


"Muscle-ups" , except not

Puppies scaling
For time
40 jumping pull-ups
40 ring bench dips, beginners ring dips?
Same position as bench dips roughly, but rings.
Legs straight, rings low to floor, dip down, push back up, rinse and repeat until reps are done and you're bright red and all sweaty.

Who cares what they're called because I forgot to start the clock and I am NOT doing them again.

Prat! Embarassed

Monday, 2 July 2007

Hang power clean

Hang power clean 1-1-1-1-1-1-1 reps


Need more jump, less reverse curl.

Sunday, 1 July 2007


For Time:
1/2 mile Run
35 Pull-ups -jumping
70 Push-ups
120 Squats
1/2 mile Run

Run 4:27
Broke it into 7 rounds and did 20 squats per round because 120 doesn't go evenly into 7, or the other way 'round, whatever.
First round of pull-ups were dead hang and so were three of the next.
Run 5:55

The rain died down for the first run and picked up for the second, but by that time I didn't care and it felt good anyway.

At one stage two police cars pulled up just behind me and then rolled along a bit, like they were following me. Had me a bit concerned until they stopped, I was wondering how I was going to get them to let me finish the run and clock my time. I figured they were unlikely to think I was an escaping felon, either that or they knew that at the pace I was doing they could pretty much go off and have lunch, do some paperwork and I still wouldn't be far from where they left me.