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 :(

Mike N programming week

WOD: 100 power cleans (rx, 75#) with 3 burpees EMOM
15:49

Chained a few in the beginning but it caught up quick. Tried to make sure I get at least 6 cleans per minute. Tough stuff.

Get another one before DOMS kicks in

5 rounds of 12 DL (75#, mod) / 9 hang clean (75#) / 6 burpees / 200m run
15:48

Wanted to get another one before the soreness kicked in. Went lighter again but made it quick.

Press PR!

PR: 77.5# Strict Press


Press: 45(10)-55(7)-60(3)-65-70-75-77.5
Metcon: 14min AMRAP of 6 C&J (95#, bm) / 10 v-ups / 6 bar burpees
5 rounds + 3 C&Js

I knew I had to retest my press after having hit a Press 5RM of 65# about a month ago. Here was my chance and I knew I had to nail 75#. It went up easier than expected so I gave 77.5# a shot. There was some struggling but in the end, I made it and was very excited that I hit another goal!
Decided to go 95# today. First time with a 95# overhead barbell movement in a WOD ever. It was tough. First 2.5 rounds were push jerks. Later rounds, I had to resort to split jerks. That may have been too much impact for my right knee which has been bothering me since. Foam roll, fish oil, stretching, and rest are much needed.

CFC drop in!

Been dying to check out the new space since the grand opening and it is enormous with all the amenities! Really love the new space and congrats to Rudy and all at CFC for this amazing milestone!

Dropped in for a partner WOD on Saturday morning. Partnered up with Carolyn for 5 rounds of:
5 pull ups per person
10 burpee box jumps (16") per person, alternating
400m run
17:21

Hips

Metcon: 800m run + 5 rounds of 6 PC (75#, rx+) / 6 FS / 6 burpees + 800m run
16:56

After looking at the board, I went with 75# as well. I thought about 85# but I knew the FS would destroy me at that weight so I kept it at 75#. Runs were long and slow.
With so many bars laying around, I cleaned 95# a few times and also 115# (PR!). Tried it two more times but failed both. The 115# was a bit ugly on the catch so I decided to go back to 95# and work on some technique. With JJ's help, I fixed my pull a bit. The cue that is working for me is Jon North's "Hit and Catch" drill. I'm not doing this perfectly and I still need to practice but need to keep this in mind to fully extend hips.

Tied PR day...

Strength: Squat Clean 1-1-1-1-1-1 (95-105-115-125-130fx4)
Metcon: 5 rounds of 6 FS (75#, bm) / 6 PP (75#, bm) / 6 barbell burpees
8:10

Skipped 3x400m due to sore calves and hamstrings

I tied my Squat Clean PR of 125#. It went up ok but I noticed I caught the bar quite low. Four attempts at 130#, each incrementally closer. I think it's high enough but I am not getting under the bar fast enough and the final two attempts, I caught the bar way too low with elbows not all the way up. I think I need to work on the pull.
Metcon was fun! FS were UB but got slower as the rounds wore on. First 3 rounds of PP were UB, last two rounds of PP were 3-3 (with one fail in there). I tried to get through those barbell burpees quickly. That is, the hop was over the bar and dropped right into the next one. Couldn't keep up that pace in the last two rounds and my quads were burning.

Lots of posts...

Metcon: 4 rounds of 42 DU / 21 KBS (16kg, rx) / 12 Burpees
10:49

Post-WOD: 2 rounds of 1 min plank and 30 hollow rocks
Post-post: some butterfly kip work
Post-post-post: Meat WOD

In hindsight, I probably could have left the KBS unbroken but I had it in my head to break them up after coach Trey warned that he might switch out the KB for a heavier one to the whole class. Burpees were slow as I caught my breath before the DUs. First and fourth rounds on the DUs were unbroken.
Didn't want to be trashed for the rest of the week so I scaled the post-WOD to 2 rounds.
Butterflies are feeling good with a good kip instead of the weird muscling kip I was doing before. Tim had good pointers from before so I keep trying to practice them but hands not quite recovered from Angie (still).
Pretty sore in the glutes from the high rep/light weight DLs yesterday. Not confident I will make tomorrow...

12min AMRAP

Cycle 3 Week 2: Press 1RM + 5% from Cycle 2
5 reps @ 40% (27.5#)
5 reps @ 50% (35#)
3 reps @ 60% (42.5#)
3 reps @ 70% (50#)
3 reps @ 80% (57.5#)
3+ reps @ 90% (62.5#): 5 reps

Metcon: 12 min AMRAP of 6 PP (75#, rx) / 8 burpee box jumps (20")
7 rounds + 5 PP

Post: Working on one handed hand stand
Post-post: 2x10 GHD sit ups, 2x10 back ext
Post-post-post: lots of foam rolling. Hips and quads were pretty sore.

Tried to eek out a sixth rep but it wasn't happening. Metcon went well... only one questionable push press that may have been a push jerk but I made sure all the others were push presses. Tried just holding onto the bar instead of bringing back down on shoulders. Worked out ok but slight bruisy feeling on the sternum. Just couldn't eek out that sixth rep on the PP.

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...

Do Work. Eat.

Wendler Cycle 2 Week 2
Press 1RM + 5%
5 reps @ 40% (27.5#)
5 reps @ 50% (32.5#)
3 reps @ 60% (40#)
3 reps @ 70% (47.5#)
3 reps @ 80% (52.5#)
3+ reps @ 90% (60#): 6 reps

Metcon: 15 min AMRAP of
7 ring dips (skinniest red band)
7 thrusters (65#, rx)
7 burpee box jumps (20", rx)
5 rounds + 2 ring dips

Post-WOD: 1000m row: 4:23

Really happy with the 6 reps on the last set. Really fought it out. No back pain. Focused on breathing and staying tight.
Metcon was brutal. Ring dips in singles by the last round or second last round. Thrusters were unbroken for three rounds which is probably the best I've ever done with this movement. Burpee box jumps were harder than expected.
Butt and lats were killing after the row.

Then, it was time to do work at Korean BBQ, All You Can Eat style!

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#).

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.

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.

More running...

Day 3 at NW Crossfit Bellevue: "Oly Glory"

5 Rounds:
3 Squat cleans at 73# (Rx was 95#)
12 Burpees
400m Run
*Rest 1:00 Between Rounds

Total work time: 16:27 (3:08/3:29/3:34/3:38/3:38)

I just calculated this and had no idea I held it pretty close together in the later rounds. Nice!
Squat cleans weren't terribly challenging but still a good weight. Last round was tough but I knew I went easy going in. Burpees felt better than expected but super slow on the last round. Second time running this week and even that was better than expected.
I ate an apple an hour before this. I think it helped.

There was actually an option to do squat snatches instead of squat cleans... kind of like choose your own adventure. Lats are still pretty sore from Monday so that definitely wasn't for me.

8/24-29

After FOUR days off to rest up my quads, they finally felt ready to work out again despite some lingering soreness. Seriously needed some mobility work on the hips before I took on Wednesday's WOD
Pre: 15 min of hip warm up that I reeeeally needed.

Power Clean 4×3 @ 95#
Worked on form a little more since I am still not coming in contact with mid-thigh. Kurt’s tip to stay in heels a little longer during the pull was helpful.

Metcon with 9 pull-ups/9 plyo push-ups on knees: 15:20
Sucking wind halfway through third row... pace dropped off pretty bad. Need to get back on that rower at home and do intervals, possibly once a week.

Post – Pendlay Row 2×8 at 42#, 2×8 at 45#
PostPost – 1 strict ring dip!

Monday's WOD on Thursday
OHS 65(5)-75(5)-85(5)-95(5)-100(3)
Hmm... I wonder what my 1RM is...

Metcon @ 55#, 24″ box: 18 through all 10 rounds
My goal was to stay pretty consistent through all the rounds. I had like 3 seconds left in a few rounds... just not enough to pick up the bar for another snatch and I had a couple of rounds where time was up after I clapped on my last burpee.

Post: 3×5 deadhangs with red band. Lats were complaining so I stopped.


Topped off the week with a 20+ mile bike ride from Morton Grove to the Botanic Gardens along the Chicago North Branch Trail on a gorgeous Sunday afternoon.

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!

4/11-4/15

Unbroken WOD
FS 3×5 at 100#. Based off of prior week's FS 1RM of 120#. I think I've built up back enough strength so that the 1RM has gone up but working with this and focus on activating glutes.

Metcon: DNF (4 rounds + 16 WB)
6 blue banded pullups (probably should have done all 10)
20 WB at 6# (unbroken but should have gone up to the 10#er and scaled the reps)
10 DUs (a mess… was shooting for 20).

Was really about going unbroken so I scaled it a bit too far. The DUs were just a mess this week and I never strung more than 10 together. This was quickly turning into a DU/burpee WOD as I had unimaginable trouble getting to a string of 10 in the FIRST round! Very uncharacteristic of me since I can actually string 30 DUs together fresh.
So what happened? I let the short rope get to me mentally. I wasn't jumping high enough, the cycles weren't the right rhythm and I just got really frustrated. So I bought a brand new rope and I can't wait to try it out.

Lots of burpees
4 Rounds of ring rows, 3 rounds of clapping knee push ups. Skipped 4th round due to skinned knees (a week later, the scab is STILL there and the left one keeps reopening... yuck).

Metcon: 17:57 at 55# (50% of squat clean 1RM), 16″ box
I was not looking forward this but goals were no DNF and no breaks on the burpees. Happy to achieve both so a nice small redemption from Monday. The row was better than expected too. Still feeling the shin muscle soreness here so I wasn't quite able to string them.

Max
BP 3×5: 55-60-65. I could have done more weight but I didn't really push it.

5 min of max cal row: 66
7 min to find max jerk: 105
Total: 171

This was so much more fun than I expected. I was pretty happy with the row. Jerk progression: 65-85-105-125(fx2). I have a fear of getting under the bar when the weight gets heavy. I pulled the 125 plenty high enough but I just couldn't get under it. JJ said I basically bailed before I gave the lock out a real shot. 125 is definitely possible. I just need to practice bailing the bar behind me or jerk the bar from behind my back more often.

Post – 20 ring dips with a red band. Shoulders were done.

I skipped 11.4 because I didn't really want to do more burpees oops. I do need to work on some OHSes though.

Toast

Man, I'm sore. First two in a row again and I really felt that fatigue. I don't think my triceps have fully recovered from last week's push up WOD yet but they're finally not too painful to roll out with a lacrosse ball. Damn. Today, my traps are super sore from those super fast HPCs on Monday! Good thing I have my trusty lacrosse ball here at work with me!

Monday's WOD
BS 5RM: 120#
Metcon: 4:56 (40# HPC, 6# WB)

Apparently, the last time I have a recorded BS 5RM was from 8/24/09 at 105#. I'm not exactly sure how comparable it is. 120# was rough on the 5th rep but thanks to Val and Megan, I got through it. That Metcon sprint was fun but even at a 6# WB, I still hate that movement. The cool thing is that I felt like my cardio and muscle strength was around the same... they both fell apart around 3:30.

Tuesday's WOD
Deadhangs: 0/5/5/4/3 (0 was my attempt without a band. remaining with red)
HSPUs on box: 5/5/5/4/4

I have a DH but I really have to be fresh to be able to do one. I was nowhere near fresh though...

Metcon: 11:59 (Jerks at 55#, 1 pood KBS)
Post: 2x500m: 2:22/2:19

I walked into this WOD with super sore traps so the goal was not to put the bar down on the jerks so I wouldn't have to clean the damn thing again. Success! I really fought hard to not put the bar down in the last two rounds. Thanks to Kurt coaching my breathing, I was able to make it through but man, I couldn't help but take those hyperventilating breaths to match the speed of KBSes. Burpees were consistently slow but unbroken. Broken once on the KBSes at each of the last two rounds.

Traps feel destroyed this morning. If it wasn't for that, I'd totally come in to do WOD 11.2 with everyone else but given that and also with my triceps still recovering, I guess I should wait one more day.

Toughest fight in a while

Today was a tough day at work though I never imagined I would be met by the toughest WOD I have done in a long time.

Traps and back were still feeling Monday's WOD but should be good enough to go for today.

Press 5-3-1+: 43-48-53(3)
Worked off 60# to test out shoulder. Last recorded 1RM was 70# from January. This was a win considering it felt good and the shoulder felt fine.

Metcon @ 75# (last recorded BS 1RM was 175# from January): 8:52

THIS was much tougher than I thought it could be. Looking back at my log, I've actually never done a metcon with FS @ 75#. But rx was 50% of BS 1RM which would have put me at 83# so I figured, how bad could 75# be? I picked it up and the clean felt heavy for a metcon. Just in case, I checked with Bryce... do I pick a weight that I know I can do 21 unbroken? Bryce suggested that the right weight would be barely being able to do 21 unbroken so I settled with 75# because that was exactly how I felt about it.

The first 21 were okay. I took quick breaks in the rack position. The 21 burpees that followed were slow but steady. I didn't want to wear out my quads for the next round. Then, I walked to the bar, cleaned it and I couldn't get out of the bottom of my squat. What?! I couldn't believe it. I lost the bar a few more times with my weight a little too far forward and I just wasn't to all that weight on my wrist. I think I did way too many cleans. The sweat was getting in my eyes and boy, was I frustrated.

Thanks so much Rudy. Had you not come over, the rest of it would have been just plain awful but your reminder to stay tough helped me focus. Stay in my heels and drive with the elbows!! Chipped away at it til it was over.

I never write an essay like that about a workout but for me, it was an epic fight that I want to remember. I think I've never done a WOD that got the best of me like that but it was worth the experience.

Haha afterwards, I almost fell down the stairs because my quads feel like they exploded! I'm happy to report that my wrists are okay now.

Breakfast: two eggs in butter, 3 slices of Canadian bacon
Lunch: a reuben from NYC Bagel Deli. It's so good. I ate as little bread as possible.
Snack: half a Trio bar
Dinner: salad with all the fixings (turkey, hearts of palm, fresh sungold tomatoes, sundried tomatoes, artichoke, grilled veggies, olives, lemon juice, pepper)