V-up

Day 3 at Sasquatch CF

70 DUs
60 v-ups
50 burpees
40 box jumps (Rx 20")
30 mountain climbers
20 KB SDHP (Rx 1 pood)
10 ball slams (Rx 20#)
400m run
18:12

Post-WOD: Kipping TTB work (strung 3), kipping pull up work (strung 9), some ring work for shoulder stability, testing out kipping HSPUs (don't arch back too much)

The two boxes I've tried so far don't have GHDs so v-ups are the subs for GHDs. Limiting factor was the v-ups as I spent most of my time laying on the ground (I have bad core strength). GHDs would have hurt a lot more I'm sure.
Other than the v-ups, everything would have been just fine but because of where the v-ups showed up in this WOD, everything that came after it sucked.

I suck at TTBs

Day 2 at Sasquatch CF

Strength: Power Clean 1RM
95-105-115f-115f-115f-110

10/9/8/7/6/5/4/3/2/1 OHS at 55# (Rx was 65#)
1/2/3/4/5/6/7/8/9/10 TTB
13:47

Post-WOD: DUs for a minute.

I asked to make up Tuesday's WOD on Wednesday so I went solo on this while everyone around me did DUs, WBs, and burpees (I think it took most people 20 min but Coach Tim logged it rx'ed at 8 min or so!). I had some form issues at 115#. I wasn't opening hips all the way. I had early arm bend. I had a late second pull. I didn't get low enough to catch it (still a power clean). I was running out of time so I dropped the weight a bit and hit 110# on the first attempt. It's a PR but I haven't done 1RM PCs in so long (last time was in early 2010 at 95#). Definitely got more in me with some work.
All OHSes were unbroken but the set of 7 really sucked. Coach Marshall reminded me to push knees out. TTBs were all pretty broken starting in the set of 7. I still can't string these damn things... so inefficient. Laddering up on TTBs was really tough too... took me almost two minutes to close out that set of 10.

Sasquatch!

Day 1 at Sasquatch CF

50 KBS at 12kg (Rx was 1 pood)
400m run
40 goblet squats
400m row
30 KB thrusters
300m row
20 KB lunges (per arm)
300m run
10 burpee KBS
100m row
20:24

Post-WOD: Max effort plank hold. I lost at 90s and was penalized 36 burpees!! Too many burpees post 20 min WOD!

More 20min WODs!! Apparently, that is also "normal" here as Jen (a member who's name I know on the first day!) told me. Was introduced to at least half the class today as we all hung out post-WOD to chat. High fives were given during the run and post-WOD. Good group of people here for sure!
Coach Tim seems laid back but handled the Living Social voucher process like a champ. He didn't give much instruction during the warm-up but did go over the movements. Post-WOD, he actually gave a row efficiency tip to the class using JJ and me as examples! It's a pretty new gym so we'll see how things go over the next 20 classes.
Last comment... they don't post their WODs the night before and only sometimes, do they post it with everyone's times at the end of the day. I don't like getting surprised by more 20+ minute WODs but I'm optimistic and hope some strength stuff will come up as it seems to have done so in the past.

NW CF Bellevue review

Northwest Crossfit is structured uniquely. There are three locations: Seattle, Ballard, and Bellevue and all follow the same WOD. On my first visit to NWCF Bellevue, Coach JoeP (also gym manager) handled a class of about 10 or 12 by himself. It worked out but probably a good idea to have another set of eyes. Post-WOD, he encouraged everyone to gather around and a few of us took turns with the prowler. It was a good interactive moment but by the end, everyone wanted to either go home and do their own thing so I didn't really meet any of my other wodmates. I chalked it up to being new (but that's no excuse!).
I haven't seen Coach JoeP since that first day. Coach K(ristina) and Coach Nick tag-teamed the rest of the 5:30pm classes I went to. Kristina gave a few tips pre-wod to the group sometimes and Nick came by to check on my form, often encouraging me to go heavier. Four-ish weeks later, I only knew two members by name despite seeing regular faces. I introduced myself to a couple of people at each class at my first couple of classes but gave up by the end.

What I liked:
- Large gym with decent amount of equipment (though they ran out of plates when the class size hit about 15 or so)
- Coach JoeP
- It was only a 10 minute drive from work (Unigard Campus)

What I didn't like:
- The number of 20+ minute WODs that showed up in a week... almost every day, week in and week out. No rest days programmed.
- I didn't understand the programming. Looking at the website, there's all sorts of other stuff: skill, strength, warm-up/mobility... I heard nothing about them in any of my classes.

At least this WOD is barbell-centered. Usually it's just 20+ min of body weight movements.
- Long warm-ups but was geared towards the WOD
- The culture didn't feel as friendly... only knew two members by name at the end of four weeks.
- I didn't see a single member cheer on anyone else after they were done with their WOD.

AMRAP FS-PU couplet

On Sunday, JJ and I went for a long bike ride (20+ miles round trip) from Bellevue, along the I90 trail, to Seward Park in Seattle. A gorgeous day for it too! One day a week, our plan is to do something long and low intensity... so hiking and biking will fit the bill.

Day 5 at NW Crossfit Bellevue: "Good Times Bad Times"
AMRAP in 20 Minutes:
1 round =
12/9/6
Front Squats at 77# (Rx)
24/18/12
Pullups

135 reps officially + 9 ring rows + 6 FS

First round was done in 9:30ish. Didn't make it through my second round. No surprise that pullups were my usual limiting factor. It seems like my hands have a tolerance of about 65-75 pullups before I get blood blisters and rips. Maybe I'm not gripping the bar tight enough and there's just way too much friction? Anyways, in that 2nd round of 18 pullups, I decided I'd switch to ring rows before the rip but I have to grip the rings too so the rip happened. Also, totally messed up the number of ring rows I was supposed to do and ended up with 9. I guess I was in a hurry to get back on the bar (had just over a minute left) to crank out 6 FS. First round, FS were unbroken. My very last set of FS were in 2s. Good weight.
This could be my last week here on my promo and I may or may not get in another WOD. Full review to come. Next up: Sasquatch CF.

Deads are fun!

Day 4 at NW Crossfit Bellevue: "Dead Sprint"

30 Box Jumps (Games Standard) 20"
6 Deadlifts @ 121# (Rx was 155#)
9 Ring Dips with red band
25 Box Jumps
6 Deadlifts
9 Ring Dips
20 Box Jumps
6 Deadlifts
9 Ring Dips
15 Box Jumps
6 Deadlifts
9 Ring Dips
10 Box Jumps
6 Deadlifts
9 Ring Dips
14:43
Box jumps were fine but had to break them up a bit. Still getting back that cardio. DLs were good and heavy, mostly singles. Ring dip endurance fell off quickly and was a huge limiting factor. Muscles were so fatigued... doubles by the third round. A few fails in the last round and I had no more so I had to add the purple band for my last 3. Gotta get back to super thin band territory! Happy that I got to do a WOD like this instead of some WOD with lots of running and high rep movements.

Note to self, HCl post over at the CFC blog today.

Random stuff

I really wasn't interested in today's WOD at NW CF Bellevue... it was a partner WOD that involved burpees, KBS, slam ball runs, and moving some weight including a sand bag for an 800m farmer carry and it looked really long. I think most people reading my blog know how I dislike 20+ min WODs.
Instead, I took advantage of the gorgeous afternoon and did a mish mash of random stuff.

Bunch of double unders with a thick rope
2x15 KBS at one pood
4x400m runs
100 free throws at the basketball court (45% today... best percentage so far!)

Tomorrow's WOD looks like a good one... deadlifts, box jumps, ring dips... and hopefully shorter than 20 min!