The Seven

The Seven
7 rounds of
7 HSPU (pike on 20" box)
7 thrusters (55#)
7 KTEs
7 DL (135#)
7 burpees
7 KBS (1 pood)
7 pullups
38:33

First time ever with this WOD and I approached cautiously knowing this will take me forever. HSPUs made me dizzy :(

Lots of pressing

Strength: Strict Press 5-5-5-5-5-5: 40-45-50-55-60-65
Metcon: 12 min AMRAP of 10 box jumps (20", rx) / 40 DU / 10 HSPU (*mod*)
4 rounds + 32 DU

Matched Press 5RM PR. Last rep of last set of presses were tough but I made it.
The first round of HSPUs, I wanted to do them to 1 ab mat. I got to 9 and failed the 10th one 4x before I gave up and switched to the pike on the box. Kip was getting less efficient and I was overarching too much. Looking back, I should have gave the second round a shot to 1 ab mat.

ME Monday: HSPUs

"Skill": 3 x ME HSPU (2 strict, 2 strict, 3 kipping all to one ab mat)
Metcon rx'd: 4 rounds of 42 DU / 21 KBS (1 pood) / 12 pistols / 400m run
20:30

Post: worked on kipping HSPUs... got to a set of 7 kipping HSPUs (PR) to one ab mat

Not quite warmed up for the ME HSPU sets so I ended up working on it a bit more after. PR is 5 strict to 1 ab mat so way off today.
Metcon was fine. Good push from Jamie (who I wasn't going to catch) and Noel (who I caught up to and tried to stay in front of). KBS unbroken. Pistols were toughest after a few rounds... tough to balance and had to redo a bunch of reps.

PRs!!

PR: Strict Press 5RM: 65#
PR: 5 strict HSPUs to one ab mat


Cycle 4 Week 2: Press 1RM + 5% from Cycle 3
5 reps @ 40% (30#)
5 reps @ 50% (37.5#)
3 reps @ 60% (45#)
3 reps @ 70% (52.5#)
3 reps @ 80% (60#)
3+ reps @ 90% (65#): 5 reps

Metcon: 10 min AMRAP of
5 HSPU (1st round to one ab mat, the rest piked on 20" box)
10 hand release push ups
15 v-ups
3 rounds + 9 push ups

Post: Worked on kipping HSPUs. Can do it with two ab mats but not to one. Shoulders were done.
Post-post: butterfly kip work. Didn't have it today. Must be real tired.

I debated going today but against my better judgment, went for it as my upper body wasn't feeling too taxed. Abs, glutes, hips did not want to work out today so I guess I was lucky it was mostly an upper body work out.
Had I not gone today, I would have missed out on two PRs so that was a nice surprise! The 5RM press at 65# had been on my "to-do" list for a while so I finally got it!
Not even making it to fourth round in the metcon was a bit unexpected and really showed my fatigue this week after over a week off. The first 5 HSPUs pretty much took it all out of me even though they felt easy at the time. After one more on the second round, I had to switch to a pike as I was just going to fail. Push ups were painfully slow and failed multiple times in the later rounds when I rushed. V-ups were also painful as my rib muscles are not happy from those hollow rocks yesterday.
Really shouldn't go tomorrow but I want to DL. Will see how I feel in the morning.

No Rx

Cycle 3 Week 3: Press 1RM + 5% from Cycle 2
5 reps @ 40% (27.5#)
5 reps @ 50% (35#)
3 reps @ 60% (42.5#)
5 reps @ 75% (52.5#)
3 reps @ 85% (60#)
1+ reps @ 95% (67.5#): 3 reps

Metcon: 5 rounds of 30 DU / 8 HSPU (pike on 20" box) / 8 hang clean (75#, adv)
11:39

Post: ME strict ring dip sets: 3-2-2-2-2-0

HSPUs felt pretty terrible as it's my first time switching to pike from knees. Happy to make that switch and it hurt but it's time. Decided to go heavier on the hang cleans because I can.

Another 12:30ish

Metcon: 5 rounds of 40 DU / 6 Power Snatch (65#, rx) / 12 slam balls (20#, rx)
12:29

Post: 20 x 1 20# WB
Post-post: ME sets to failure: HSPU to 1 ab mat (2-2-1-1) and rx ring dip (3-2-1)

The 65# power snatches are feeling better. Slam balls unbroken. Got some nasty misses on the DUs. Pushed for less rest in between.
Pretty happy with my ME efforts today. Thinking about doing more max effort sets for upper body as post.

Nice end to rest week

Strength: DL (Cycle 3, Week 1)
5 reps @ 40% (100#)
5 reps @ 50% (125#)
3 reps @ 60% (150#)
5 reps @ 65% (165#)
5 reps @ 75% (190#)
5+ rep @ 85% (215#): 5 reps

Metcon: 3 rounds of 12 pullups / 6 burpees / 400m run
9:38

Post: Tried to work on butterfly/deadhang but hands were raw from the pullups.
Post-post: Working on my one-arm handstand. I have the strength on the right side but not quite there with balance. Left arm a little ways off.
Post-post-post: HSPUs to 1 ab mat, two in a row.
Post-post-post-post: 10x1 20# WB to 10'

I've been taking it easy this week so it was only my second time. I had energy today but I guess only 5 reps at 215#. Last cycle, I had 6 reps at that weight.
This might be my fastest metcon to date. I did the first 12 pullups in a row. Second set was 6-6. Third set was in 2s/3s with a set of 4 at the beginning. Burpees were as quick as I could get them. Run was faster than usual but needs work to get faster. Overall, quite pleased with today.
Lots of posts. Turns out resting all week gives you a lot of energy...

Third in a row

Wendler Cycle 2 Week 3
Press 1RM + 5%
5 reps @ 40% (27.5#)
5 reps @ 50% (32.5#)
3 reps @ 60% (40#)
5 reps @ 75% (50#)
3 reps @ 85% (57.5#)
1+ reps @ 95% (62.5#): 5 reps

Metcon: 12 min AMRAP
4 hang squat cleans (95#, adv; rx was 85#, BM was 115#)
8 HSPUs (20" box with ab mat for knees)
12 v-ups
5 rounds + 7 HSPUs

Super tough fifth rep on the press with a lot of hanging out near the bottom.
95# hang squat cleans were okay. I ended up doing all singles because I couldn't chain them. I feel like at this weight, it's a CFC rx weight!

PR kind of day

Cycle 2 Week 2: Back Squat 1RM + 5%
5 reps @ 40% (65#)
5 reps @ 50% (80#)
3 reps @ 60% (95#)
3 reps @ 70% (110#)
3 reps @ 80% (125#)
3+ reps @ 90% (140#): 6 reps

Metcon: 4 rounds 50 DU / 6 Snatches (65#, rx)
8:00

Post: 3 deadhangs in a row (PR)!
Post-post: Worked on butterflies. Got 3 in a row (PR)! I think I'm really getting the hang of this kip now!
Post-post-post: 2 HSPUs to 1 ab mat but not in a row. HSPU to 1 ab mat is a PR!

I had four days off since my last WOD and it showed today!
Sixth rep at 140# was rough but I got it!
Metcon was good. DUs felt good and were purposely broken up. Snatches felt pretty good. Kind of liked how I forced 65# on myself because when I got tired, I really had to focus on that hip pop. I don't think I pressed too many out. All singles.
Really happy with all the post WOD work. I was really motivated by CFC's new Crossfit RX classes! You have to meet a series of tests before you're in. Here's where I'm at as of now:
1. Conditioning – Rx Fran (sub 8:00) or Rx Helen (sub 12:30)
-> 6/9/11: 8:53 Rx Fran. Need to get this one in again.
-> Never done Rx Helen. I feel like I have a better shot here but not sure.

2. Skill – 30 Double-Unders in 1 minute
-> Covered but no real stats for this one.

3. Bodyweight – Men 8 strict pull-ups/7 strict handstand push-ups to 1 abmat
Women 4 strict pull-ups/4 strict handstand push-ups to 1 abmat
-> 3 strict pull-ups in a row. Need to put in some work to get here.
-> 1 strict HSPU to 1 ab mat. Need lots of work here!

4. Strength/Mobility – Men (75% of bodyweight x 5 Overhead Squat) & (100% of bodyweight x 3 Front Squat)
Women (70% of bodyweight x 5 Overhead Squat) & (80% of bodyweight x 3 Front Squat)
-> 8/26/11: 95# (76% of BW)
-> 6/12/12: 125# (100% of BW)

5. Strength – Men Deadlift 315/Women Deadlift 185
-> 8/25/12: 250#

Need lots of work on bodyweight stuff and conditioning for sure!

Post Vacation

Day 15 at Sasquatch CF

4 rounds of
3 DL @ 165# (rx was 185#)
6 HSPU on 20" box + ab mat for knees
12 diamond push ups (on knees)
36 DUs
9:34

Post: 3x10 GHD sit ups, 3x10 back ext

Last week, we took a 5 day long weekend to Vancouver/Whistler. Did some epic hikes (all three peaks of The Chief in Squamish and then an 18km to Garibaldi Lake) which were really fun. Gorgeous weather.
It was nice to come back to movements that are in my wheel house (DL and DUs). Could have probably suffered through rx weight but would have seen stars. Been having some weird headaches lately and I just wanted to lay off the stress from a super heavy DL. HSPUs felt better than last week. I also did 6 extra HSPUs on the third round because I got confused. Oops. Diamond push ups started to aggravate my left elbow. A handful of trip ups on the DUs but not really a problem.

Bear Complex!

Day 14 at Sasquatch CF

4 rounds of
5 bear complex at 65# (rx)
10 bar facing burpees
5 HSPUs (on knees from 20" box... as vertical as possible)
14:42

In the bear complex, limiting factor was the push press. Bar facing burpees were ok... first round was quick but wish I went faster on the rest. HSPUs... switched the mod to get full range of motion without entire bodyweight. Fun WOD. Where was my gas tank today?!
Afterwards, played around with some one-armed dumb bell lunge walks (20#), one-armed dumb bell snatches (up to 30#), and turkish get-ups (15#).

Diane+Annie

Day 8 at Sasquatch CF

Diane + Annie: 21:36

Diane took about 10:10 with 125# DL and HSPU to 35# plate + 1 ab mat
Annie took about 11:16

Post-WOD: 5x3 ring dips with a skinny red band

HSPUs were pretty terrible. Will try a different mod next time on a box to get full range of motion. Sit ups were also pretty terrible... spent most of my time just lying there. DUs were unbroken in the 30/20/10 sets.

Yay Paleo Challenge!

It's funny how paleo challenges always kick start my blog back up even though I'm not participating in the actual challenge. Started going paleo again (with a few cheat meals sprinkled here and there) about 4 weeks ago but since everyone's getting in on the challenge this time around, I thought I'd join in the fun. Besides, I could probably use a bit more discipline sometimes.
As I've blogged about before, I'm not cutting out all my dairy or salt or carbs. I eat butter, salty bacon from Meadow Haven Farms, and squash (butternut, delicata, whatever we get from Granor Farms... including the little bits of potato). To minimize the risk of us eating out (our real goal is to eat at home as much as possible), we do incorporate a bit of basmati rice into maybe a meal or two a week (hey, it's good with curry!). One thing that we can probably do better is to watch our portions... it got a little out of hand over the summer.
Anyways, happy as always to have challengers on board the paleo wagon, old and new. Hope you find this blog helpful.

Weight: 122.5#
Deadhangs (over-grip): 3 (YAY!)
HSPU (2 ab mat... might be closer to 2.5 since I had 1 ab mat and a pillow): 11 (okay, I feel like it had to be closer to 2.5).
I did attempt a 1 ab mat HSPU and I got a big fat zero.

Quick note on the HSPU... I've been avoiding these due to wrist pain. Given that I've been off CF for 5 weeks due to ankle, I was able to crank out 11 of these before I started feeling something in the left wrist.

5/9-5/11

Monday: variation on an old WOD
5 rounds of 400m run / 25 squats: 14:18
1:56/2:09/2:06/2:18/1:56
:39/:43/:51/:47/:49
Wanted more running so halved the squats per round and upped the number of rounds. Not sure what happened to that fourth run there...

Tuesday, another beautiful afternoon! Went for a 30 min bike ride at a leisurely pace. Went about 4 miles.

Wednesday's was one I really wanted to do so I went to the gym despite my sore calves from Monday's run.
Pre-wod, I got in 2 consecutive deadhangs (over grip)! :)

Press 3×3 at 55# (I didn’t want to go too heavy in case I lost form… I tend to tweak something when I do that).

Metcon at 65#: 10:12
DLs unbroken. First 10 push ups on toes, remaining on knees. PCs were singles in round 2, elbows tend to cave in when tired. Burpees unbroken.
PS form was not so good… failed the first two snatches but good cues from Kurt to get back on track (thanks!). HSPUs to 2 ab mats… rough but I’m happy with that since it’s been a while since I’ve done 2 ab mats in a WOD. Cues from Kurt to split the floor as opposed to pushing off it was helpful, especially at the end.
Most of my time was spent at the PS and HSPUs. Body held up for most of that but left wrist felt a little tender.

Post-wod – 3 single deadhangs (under grip). Didn’t have any over grip DHs post metcon.

Diligent stretching with my trust lacrosse ball! Taking Jonny's advice and embracing the pain!

Crossfit West Loop!

JJ and I decided to check out Crossfit West Loop today. The space is HUGE and this place will be amazing when it gets well-stocked. I'm sure the piano people upstairs are going to love us.

Today's WOD at CFWL

Back Squat: skipped due to hip
2x max deadhangs: Still don't have one yet but the negatives I worked on felt stronger than before. Try out alt grip next time.
1x max kipping pullups: 4. Felt weak today on these. I have been working on these quite a bit since I can't seem to do much else with the hip. Might think about resting a bit before attempting again.

Alt Metcon: JT (aka upper body killer)
21-15-9 of HSPUs / ring dips / push ups
11:00

HSPUs: pretty much unbroken through first round with 2 ab mats. I probably should have paced this in hindsight but I think I was too excited about doing this with 2 ab mats. When the 2nd round came around, I tried SO hard to stick with the 2 ab mats but my upper body was just so jacked from the ring dips and push ups that every time I went down to the 2 ab mats, my shoulders just refused to push me back up. I tried this 3 times before calling out to Kerry (thanks!) and asking for an additional ab mat. I just couldn't do any more using 2.

Ring dips: used flat clear band. Started with 10. Then sets of 5s. Second and third rounds were sets of 3s and 2s.

Push ups: When I got here the first round, I wanted so bad to do regular push ups but when I got chest to ground, I just couldn't get up. Tried twice before I finally gave in and did them on my knees. Even then they were like sets of 5 in the first round and sets of 2s and 3s in the remaining rounds.

This was probably one of the toughest WODs I have ever done. For all the ring dips / push up reps that I didn't get to lock out, I re-did them. Muscle fatigue was just ridiculous here but happy that I finally got this under my belt. I might be with JohnG on hating this WOD.

After the WOD, I rested a bit and wanted to get some cardio in. Goal at first was do double-unders until I could do 50 in a row. That goal quickly dropped to 20. I want to say I spent about 5 to 6 minutes doing double-unders and never made it to 20. The most I got was 17 before my arms were completely dead.

Breakfast @ 9:30am: 1 fried egg, shrimp with no-salt organic seasoning, sauteed spinach and peppers, crushed almonds, 1 americano

Light lunch #1 @ noonish: homemade chili (with chicken and beef) with pureed rutabaga (yum!)

Post-WOD @ 3:30pm: 1 clementine

Light lunch #2 @ 4:30pm: Chipotle salad (lettuce, chicken, fajita veggies, mild salsa, green salsa, guac)

Dinner @ 8:30pm: Half a slice of garlic bread with spicy marinara and 2 slices of pizza (one bleubird and one margherita) from Santullo's in Wicker Park. 1 Brooklyn Brewery Lager. A few sips of JJ's lo-cal Sprecher root beer.

Snack @ 12am: a few pieces of apple with sunbutter

Was supposed to go to The Bristol but they couldn't accommodate our large party of 9. Turned away from Mindy's Hot Chocolate too. Sad. I am one of the lucky ones and don't normally crave pizza... but if I were to cheat, I'd cheat with Santullo's pizza for sure!

I need new pants!!

I woke up this morning and my traps were KILLING me so much I decided to rest. Might have been from the cleans or handstand negatives but I'm not too sure. I woke up in time to go to the 6am but decided it was smarter to rest... considering the metcon had HSPUs in it. That and my work-induced bum wrist probably wouldn't have liked the HSPUs much either.

My hip flexor is still sore so squat jumps would not have been appropriate. I also seemed to have pulled something else on my right leg... sigh... falling apart...

Instead, I ended up with 9 hours of sleep (as recommended by Robb Wolf) and still felt pretty sore the whole day. I wonder if these nightshades are hurting my recovery. I've been eating a fair amount of tomatoes, peppers, eggplant... which is more than my old diet. I don't really know what's causing this slow recovery or reinjuries. Perhaps I have muscles around joints issues? Does anyone know of a way to prevent that? I remember something about how glucosamine might help but I don't know if it really does.

Anyway, after all that, I put on work pants this morning and they felt baggy. Maybe I really am down another size after all! That means I need to get pants this weekend before I fly to Omaha next week to work at a client site. Being down another size makes me really happy. I bet I'm fitter and stronger than I was in high school (and I did track and badminton in high school)!

Breakfast @ 8:30am: Some sunbutter, 1 banana, 1 hard-boiled egg, 1 espresso
Lunch @ 12:30pm: Ground grass-fed beef with eggplant, yellow squash, tomato, green pepper ratatouille on a bed of spiral cut carrots and zucchini
Snack @ 4:30pm: homemade paleo kit
Dinner @ 7:30pm: Chicken curry with caramelized carrots and eggplant