Conditioning

I haven't used a picture of a male athlete for nearly a month.
Oh, well...

For time:
50 skips (x 2)
50 burpees
50 thrusters @ 20s
50 sit-ups
50 push presses @ 20s
50 leg raises/hip raises
50 traveling lunges (50 steps)
50 dumbbell swings @ 30
50 dumbbell snatches @ 25
50 jump squats

Time = 32:41

Real life got in the way of my planned pushing workout today and I didn't have time to go to ABsolute Fitness this morning. It wasn't until 6:00pm that I was able to take a break from work, but I was only able to get to the Stonecroft gym. I spent a good 15 minutes stretching and warming up, especially as my right calf is still hurting from my cramp spasm after Saturday's PT session.

I adapted today's main site WOD by substituting some movements for the RXed ones; for example, thrusters with dumbbells instead of wall balls, and leg/hip raises instead of knees to elbows. Some of the changes were due to the equipment that was available, and some were because I don't have the skills (100 single skips instead of 50 double-unders).

Perhaps because it was later in the day, but I felt pretty lethargic at the start of this routine. However, I gradually felt mentally more energized as I progressed, although I was obviously becoming more fatigued. I was alone in the gym until the dumbbell swings, and I think I scared the crap out of the geezer who came in to use the machines. I was grunting and sweating my ass off, then I managed to gasp "Enjoy your evening" when I left. I'm probably the first person at Stonecroft who's done metcon training!

Full body - Conditioning

Personal torture with Paul.

I think this may be the toughest workout I've ever done. Hurt. Like. Hell.

3 rft; all at 95lb, no rack or dropping the weight
10 clean and press
10 floor press (bench presses, but on the ground)
10 thrusters
10 back squats
10 hang squat cleans
10 lunges (5 per leg)
Time = 37:27

I had to redo one rep - can't remember what it was - because I dropped the weight, rather than lowering it under control.

I "trained angry", which can sometimes be useful, but my focus wasn't 100% today because I had a lot on my mind. I'm not sure if it would have made a difference to my score, but I felt like I went as fast as I could from the start, rather than pacing myself as I usually would. Regardless of strategy, this was a frigging tough workout. It was my breathing that slowed me down more than anything, and the reason why I needed lots of rests. 

The technique on some of my hang squat cleans wasn't too pretty as my elbows were almost pointing down, rather than my arms being parallel to the ground. I can obviously do better at only 95lb, but damned if I can when I'm that bloody knackered. Still, I'm surprised Paul didn't call me on them!

It's now four hours after my workout and the pain is starting to set in, especially in my pecs. I might go swimming tomorrow, but I'm glad it's a rest day.

Conditioning

My hamstrings are pretty much back to normal, but my glutes are still sore as hell. I didn't want to resort to just an upper body workout again, so I decided to do some conditioning that would work my whole body. I started by doing about 10-15 minutes of warming up - especially my legs, obviously - and then did a version of The 540, which is named after the CrossFit box that devised it. The reps are as RXed, but I couldn't find a reference to what weight I should be using. I think it's up to the individual how much to put on the bar, so I guess-timated how much would be a challenge for me. I think I got it about right.

The 540
50 overhead lunges (total reps; 25lb bumper plate)
40 pull-ups
30 thrusters @ 85lb
20 burpees
10 cleans @ 115lb
Time = 18:06

I narrowly missed Rich Froning's world record time. By about 12 and a half minutes. Frig, this took my breath away, especially the thrusters. I think they took the longest time out of everything, just because of the time I spent resting. The burpees were in slow motion, but I only needed one break right in the middle.

For time:
50 sit-ups (strict)
50 push-ups
Time = 4:35

Short workout today, but still felt challenging.

Conditioning

Happy Christmas (wah, wah, waaah!)

Yeah, I know it's Christmas Day, but I was bored! Perhaps I'm suffering from OCD (Obsessive CrossFit Disorder). After we'd had our family brunch at home and unwrapped our gifts, I had some fun in the Stonecroft gym.

For time:
1 dumbbell hang squat clean into thruster @ 35s
1 push-up; 2/2; 3/3, etc up to 10 reps of each
Time = 15:40

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Row 1,000m
Time = 6:01

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15 minutes swimming

Full Body

Personal training with Paul.

Reverse Fran
Time = 12:24

That's a damn sight quicker than my regular Fran (15:13), which surprised me. I thought I'd be slower because I'd become more fatigued as I progressed. Perhaps the earlier, shorter rounds allowed me to warm up my muscles more, though.

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The rest of today's session actually felt tougher by comparison.

Supersets:
Incline dumbbell bench press - 35s x 10, 10, 7, 6
Push-ups - 5, 7, 5, 6

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Dips - 7, 5, 5
Push downs - 30 x 8, 6, 5

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Cable flies/curls, drop sets
30s - 10, 7, 6
20s - 6, 5, 4

Conditioning

I needed plenty of leg warm ups before my first routine because my hamstrings and glutes are pretty sore from yesterday's leg session.

Fran: 21-15-9 rft
Thrusters @ 95lb
Kipping pull-ups
Time = 15:32

That's a lot slower than nearly a year ago. Today I was fresh - i.e. last time I did some weight work first - so not improving is a big disappointment. This morning the thrusters took more out of me than I expected, and I needed plenty of breaks. Strangely, I think the round of 9 - when I was already fatigued - was my most fluid. I only managed doubles, but when I picked up the bar from the ground, I did a squat clean and punched the bar overhead when I got to the upright position. When the bar came back down to my chest, I went straight into a squat.

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5rft:
5 deadlifts @ 225lb
10 otb burpees (total)
Time = 8:13

The closest routine I've done to this in the past was in February 2012 with standard burpees, when I finished in 8:51. My energy level seemed to jump up a notch during this workout. I collapsed on my back into a steaming puddle of sweat at the end.

Full body

Personal training with Paul

Today's session felt a lot tougher than it should have. Because my training has lacked focus this week, I walked to the gym just so I had a chance to relax my mind and not feel rushed, which can sometimes happen when I cycle. Rather than use my bike as a mode of transport, I often try to ride as quickly as possible, which, of course, can be counterproductive. 

Sumo deadlifts from deficit
185 x 5
225 x 5
245 x 5
265 x 3
265 x 2

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20-15-10-5 rft
Dumbbell thrusters @ 35s
Pull-ups
Between each round and at the end, do 20 box jumps @ 20"
Time = 21:07

Man, I thought my heart was going to burst out of my chest. I was breathing so hard during this routine and was one of those rare occasions when I seriously wanted to quit. Perhaps yesterday's impromptu conditioning workout took more out of me than I thought. Still, I was disappointed in myself because I felt like I lacked mental discipline and strength today.

Conditioning

Personal training with Paul

This video sums up today's workout.

A DVD extra from the hilarious thriller, "In Bruges",
with Colin Farrell, Brendan Gleason and Ralph Fiennes. NSFW!

21-15-9 rft
Squat cleans @ 75lb
Dips
Time = 12:46

Rest 1 minute

30 power snatches @ 75lb
Time = 8:59

Rest 1 minute

21-15-9
Thrusters @ 75lb
Kipping pull-ups
Time = 18:01

I thought my heart was going to burst through my chest during the pull-ups in the last routine. When I'd completed the whole workout, my head was spinning, I thought my breakfast was returning, and I collapsed in a puddle of sweat. I know I've worked my ass off when another gym member asks me if I'm okay!