Crossfit Intrepid Feb. Challenge

In 4 min, perform 2 lifts (Squat, Deadlift, Press, Pushpress/jerk) at a chosen weight for as many reps as possible.

- I chose the Deadlift and Pushpress.  Weights: 225# and 85# respectively.  Coach and I decided to go a little lighter and work on speed and technique and get ready for Olympic lifting tomorrow.
Ended up with 43 Deadlifts and 40 Pushpresses for a total of 13,075# moved in 4 minutes.

Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

William Henley 

Rowing, Heavy Deadlifting

Today's WOD

part 1:

A. Power Clean - 3 x 3 @ 80%; rest 2 min

155,165,175

B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min

145x3

C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec

Did snatch 95,105,115,125x4,145 (ties my 1RM, pretty stoked I hit it twice)

D. Toes to Bar - 20 x 3; rest 2 min 

forgot

 

rest 6+ hours

 

part 2:

4 sets:

15 KBS - 2/1.5 pd

Row 200 m @ 95%

rest 5 min actively after each set of 15 KBS and row 200

1:14,1:22,1:19,1:36(issues with rower)

- first three sets were on airdyne to 20 cals, 30m away

+

4 sets:

15 Burpees

Row 200 m @ 95%

rest 5 min actively after each set of burpees and 200 m row

1:22,1:19,1:22,1:18

+

4 sets:

15 CTB chin ups

Row 200 m @ 95%

rest 5 min actively after each set of 15 chin ups and 200 m row

1:02,:59,1:01,1:18

(first 2 sets were 5 box jumps on 40"ish box, 3rd was 30 pushups+row, 4th was 5 box jumps+30 pushups+row)

Then at Crossfit AZO - built to 3RM deadlift PR

Built to 405# and shut 'er down.  Felt solid, was the number I wanted to hit

Beast Mode...

ON!


Yesterday's WOD:
AM: 1 min 90%:1 min 50% airdyne x 15 sets.  
- Average Cals: 25, total cals 497 (pissed I didn't hit 500)
PM: Squat 245x5,255x3, 270x5 (hi bar, ass to ankles)
Muscle snatch @ 85# 3x3
Snatch Pulls @ 155# 3x3
For Time:
5 squat snatch @ 80#
20 DU
4 SS
20 DU
3 SS
20 DU
2
20 DU
1
Time: 3:50s ish.  Double unders have really been off lately.  need to work on 'em some more.  


Today's WOD
Beast mode was on!
AM: 
De load wendler: 
Deadlift @225#x3x5 off of 4" platform. 
Bench @ 135# 3x5


PM:
Clean - build to 200#.  PR by 10#


4 Muscle ups on minute for 6 min
build to tough 10 KB snatch/arm.  
10 PU on minute for 10 min
AMRAP DU in 40 sec, rest 2 min x 5


MU were ok, shoulder iffy for some reason.  
Built to 2pood x6/arm, hand was tearing so called it
Pullups good and easy
DU were a !@##$@ disaster.  ranged from 27-61.  Just Couldn't string them together.


+ OHS @135# x 10 reps


In honor of the Packers winning the Super Bowl (and the fact Lombardi is the man) we'll end fittingly with one of his quotes:


"I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious." - Vince Lombardi

OPT Tester

10 minute capacity test

4 min row - max calories
3 min max pullups
2 min max BW squat
1 min Push Press/Jerk

Score: 197 (82+70+30+15)
BW @ 170#, PP/Jrk @ 115#, not 135# as Rx'd due to that being 75% of max, not desired output

Overall, felt like I killed it today.  Surprised myself with pullups and squats. Thanks Coach Erin for pushing me through it!

Post WOD Fuel: 60g P/100g C

"Everyone has a talent.  What is rare is the courage to nurture it in solitude and to follow the talent to the dark places where it leads."

Erica Jong

Deadlifts and Paleo Mlik

WOD:
Warmup 5 min on Airdyne about 80 cals
Deadlift @325x5, 345x3, 365x7
B: Bench 3x3 rest 90 sec @ 165# (moderate effort)
C: Bench 3x3 rest 3 min @ 185#x2,190# (tough effort)
D: Muscle up into 5 ring dips x 5 sets, rest 1 min.  complete
"Cool Down" on airdyne 5 min, 106 cals

Nik

If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.
- Henry David Thoreau

Blizzards are awesome!

Blizzard is now over!  Turned out to be a beautiful day...interesting thought there.

OPT WOD
8 sets:
4 heavy clean and jerk, touch and go
6 burpees
8 CTB chin ups

115#-155# C&J, ranged from 47 seconds to 59 seconds.
+
Got dragged into an AMRAP 20 min of 5 hang snatch @65#, 10 Box Jumps, 15 Chin ups (more chin ups...)
Didn't count rounds as didn't do it Rx'd.  Just worked the snatch and box jumps, chin ups ranged from jumping to single strict (hands were destroyed)

Post Wod fuel:
50g P/100g C


"Once you have determined what you want, you have made the most important decision of your life.  You have to know what you want in order to attain it."
- Douglas Lurtan

Snatches..

...I amuse myself

AM WOD:
Build to heavy 1 snatch
@ 115# from hang with metal plates
+
5 rounds for time of:
10 hang snatch @ 75#
10 box jumps 24"
10 WB (subbed thrusters)
15 Double Unders
Time: 8:16.  Snatch was a power of will and strength.  Ugliest form ever

PM:
5 min warmup on airdyne 102 cal
Press @ 115x5,120x3,130x6
5 sets of:
20 DU, rest 20 sec; 3 Wall walks rest 20 sec
Beat blizzard home

Post WOD fuel:
AM: 40g P/105g C
PM: 40g P/80g C

Nik

"If you want something, go get it.  Period."

Snow+Plane rides+So Cal

Training from a few days ago:
Am:
A1:  Close grip bench press 5,3,1,5,3,1 rest 3 min
@ 170,180,190,175,185,205+225 (205 went up no problem)
A2: 20 CTB unbroken chin ups rest 3 min
unbroken rounds 1-4, broken on 5-6. NO chalk lost grip

PM:
21,18,15,12,9,6,3
KBS 2 pood
GHD situps
Double unders
- all must be unbroken
TIME: 8:39.  AS OPT said once, "neural drive leads to anabolic drive."  Changes in where you are (new gym new people, etc.) can alter performance abilities.  Interesting thought...

Just got home to Cali, where it is 70 degrees and perfectly sunny.  A little break always does the body some good.

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.  - Bruce Lee

5:30am...sucks+Wendler Press day

Today's WOD:
Woke up at 4:50am, had to squeeze it in before my 8am class.  Horrid idea.

A: DL @65% of 1RM DL 10 sets, 2 reps, rest 45 seconds.  Focus on speed
 @275#x 3 sets, 225#x 4, 275#x3 sets.  Leaving some on the table
B: Hang power snatch 5x5 rest 90 seconds
@ 95x1 set, 75#x4 sets.  Focused on form and speed under bar.

Press 3x3+ @ 95#x3,105x3, 120#x7 reps.

Post WOD Fuel: Breakfast - 3 eggs, piece of salmon, 1 apple.

Nik

Cleans, metcons, confirmation biases

Today's WOD:

Wendler week 2, day 1: Deadlift @ 265x3,305x3,345x8

Squat clean at 135,145,155#.
+
5 sets
7 front squats
10 burpees
150 m row 100%
rest 5 min
155# & 1:32, 165#x4 & 1:28, 1:39, didn't time, 1:58
Rounds 4 & 5 done on rower, first 3 done on airdyne for 15 cals.

post wod fuel: 65g P/105g C

Some food for thought:
Are you looking for information that simply confirms your own beliefs? Or are you willing to accept an inconvenient truth with an open mind.  With the understanding that it may open your eyes to something new that may inspire you?  Play devils advocate with yourself and really question your own beliefs - am I lying to myself or do I honestly believe it based on data and facts?

Nik

Wendler, TGU + Running

Day 2 Wendler 5/3/1 Strength training:
Squat: 205,235,265x7
Bench Press: 150,170,185#x4 (yikes, dropped to 175 and Close grip, did 6)
- notes: may have started too high with BP as 185 was a slog, Squat felt heavy (it shouldn't), CNS probably fried from yesterday's stupid amount of DB Snatches

OPT Wod
Dabbled in it today - took it pretty easy trying to recover today

3 strict Muscle Ups + 5 Turkish Get ups/side with 35# + 24 seconds FLR on rings
rest as needed, 4 sets
+
30 seconds run @ incline of 12% and speed of 10.1 rest 3:30; 3 sets
+
at home, 4 minutes of FLR on rings - 2 min,45 sec, 30 sec, 45 sec

Fuel: 50g P/50g C

Need to stop doing Strength stuff after test days - no juice left

Recipe for Bacon maple ice cream coming tomorrow!

Nik

PRs, Secret Service, Crossfit AZO

Today's WOD:
Sat tester
1RM in split Jerk - 200#
rest 10 min
50 hspu for time - 5:11 (done to 2",3",4")
rest 10 min
10 min AMRAP DB snatch @ 55# - 170-180 reps.  Lost count.

Post WOD fuel: 50g P/105g C

BIG, BIG ups to Coach Erin of Crossfit AZO for giving me some pointers on the Clean and Jerk and Snatch.  Help brought on an easy 10# PR in the Jerk.  Thanks Coach!

"I count him braver who conquers his desires than him who conquers his enemies; for the hardest victor is the victory over self." - Aristotle

Strength & Conditioning

Strength:
Day 1 of Wendler 5/3/1 program

Deadlift @ 250#x5, 285x5, 305x11 rest 2-3 min
Press @ 85#x5,100x5,115x8 rest 2-3 min

OPT Wod:
4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort) 
+
10 min airdyne Z1 easy pace - complete
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min 


Part 1: 2:03; 2:13; 1:29; 1:24
Subbe t2b for kte (no room to do it)
First round didn't know how fast I could go, closer to 80%
second round shoe came untied and I'm prone to murphys law

part 2: 2:02, 2:23; 2:11; 1:50
Subbed rower for Airdyne.


Couldn't figure out my 90%, still working on finding my "gears"
Post Wod Fuel: 50g P/105g C

C&J, WOD

Today's Workout:
Clean and jerk @ 135#x3, 155#x3, 170#x3 (no jerk) + a few singles at 170#

Then,
A: Front squat 3x3 @185,205,215# rest 3 min
B: Hang Snatch 3x3 @105#,95#x2 rest 90 seconds
C1: 20 CTB chin ups x3 rest 2 min
- broken x15, unbroken, broken 5x4
- focused on hitting rib cage to bar and speed, dunno where the unbroken came from - just hit the groove
C2: AMRAP ring dips x 3 rest 2 min
- 15,15,15

Post WOD Fuel: 50g P/80g C

Note: High proximal hamstring issue going on, not sure if it's tissue or tendon.  Stretching and neural flossing aren't working (or don't think they are).

Here's San Frans Kelly Starrett on high hamstring stuff and the crotchtal region...hah:

Big Dawg Comp #3

Yesterday was OPTs Big Dawg Competition #3, a fantastic test prepared by CJ Martin of Crossfit Invictus

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325/265 lb. Deadlift x 4 reps

Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then:

- Scaled to 305# DL and strict MU.

4 Rounds + 4 DL + 2 MU

Phase 2

As many rounds and reps as possible in 6 minutes of:

185/135 lb. Squat Clean x 6 reps

Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then:

Scaled to 145# Power Clean and 5" shy of Full ROM for HSPU

- 3 Rounds even

Phase 3

As many rounds and reps as possible in 8 minutes of:

Row 500 Meters

10 Chest-to-Bar Pull-Ups

10 Burpees

(Athletes will receive 1 point for every 100 meters rowed.)

- 2 Rounds + 152 Meters Rowed

I left and felt a little disappointed in the final phase.  Gamed a little too much and felt like I could've gone faster.  Sidenote: rower was on the opposite side of the gym, but no excuses.  

Great tester that confirmed suspicions - I need to improve my Oly Lifts!  So on top of OPTs programming I'm going to throw in some Cathletics Oly lift cycle 3 days a week.

Nik W

Cleaning and Conditioning

Today's WOD
A: Powerclean 1,1,1 rest 5 min;
@170,180,185#
B: AMRAP burpees in 20 seconds rest 2 min;
@9,9,9 to max height jump
C: Row 30 sec @ 95% effort;
avg watts 521

A1:  Stiff Leg DL @ 145,185# & 85#DB/Handx 2 for 8 reps
A2: Seated Row focus on retracting shoulder blades.
4 sets

- Working on thoracic mobility and retracting shoulder blades.  Struggle with pinning them back on any pulling move really.  Also, strengthening Hammies and Glutes.

Post WOD Fuel: 50g P/60g C

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
Aristotle

Randomness, AMRAP

Today's WOD:
10 min AMRAP of 5 ring dips+5 DL @ 135#+5 Powerclean @135#
6 Rounds
+
5 Min AMRAP of 1 strict Muscle Up + 10 thrusters @ 45#
5 Rounds

Pst WOD fuel: 50g P/65g C

Still a little stiff/sore today.  Need to get sleep in order.

Answer to earlier question is not 50% chance of the other being a girl if the first one's a boy.  Instead its 25%.  Looking at what's called the sample space - number of possible choices/outcomes of a scenario we see four possible choices: Boy/Boy, G/G, Boy/Girl, Girl/Boy.  So if the first one is a boy and a second one is a girl it eliminates the chance of B/B, G/B and G/B.  That leaves us only 1/4 (25%) choice being correct - Boy/Girl.

Food for thought! (FFT)

"Today I will do the things that others won't, so tomorrow I can do what others can't."
- Jerry Rice

Yesterday's Training

3 sets:
20 Unbroken Pullups
40 cal on Airdyne @ 95% effort
- All PU unbroken, times for cal: 1:12,1:14,1:16

Double under practice

Post Wod Fuel: 50g P/85g C

Quads felt heavy, power output just not there.  Calves cramped on DU so shut it down.

How can you tell when you should go all in or just walk away from the table?

Interesting thought:
Reading the "Drunkard's Walk: How Randomness Rules Our Lives" and a question was asked:
-  If there are 2 children born what's the probability that the second one is a girl if the first one is a boy?

Deadlifts and Double Unders, New beginnings

Today's WOD from a past OPT post
7 Rounds for time
10 DL @ 225#
50 Double Unders
TIME: 11:21

Post Wod Fuel: 60g P/85g C

That was awesome.  Had some unbroken double unders, very happy.  Beat goal of sub 2 min per round

So I'm working on a program for a friend of mine and today was the first day.  Won't go into detail but he learned quickly what it means to be uncomfortable.  I made an error in program, gave too much too soon.  Will adjust.  But it serves as a guide and a tool to measure growth.  Looking back on past experiences to see how awful they were, only to find they are a warmup now.  Here's to "throwing our former selves into the fire" to discover what we may become.

"If we're growing, well always be out of our comfort zones."
- John Maxwell

Today is the first day of the rest of your life

This is roughly my fifth blog.  I seem to struggle to keep it updated for some odd reason.  This is the one I plan on updating and keeping.  It was inspired after I read "What it takes to be number 1" by Vince Lombardi Jr. There is a quote that reads "Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence."  It struck a cord with me and it inspired me to chase my own perfection.  So this is my blog intended to show my journey following OPT's James Fitzgeralds Big Dawgs Blog.  It's a long journey so here we go.


Power clean 3x3 @ 150,160,170# Rest 3 min


A: close grip bench press, 2x8 rest 45 seconds
B: clean grip deadlift, 315# (thumbs sore as a mug)
C1: AMRAP Extra ROM Handstand Pushups (+2") 5,5,4 rest 20 seconds
C2: GH raises + 10,25# plate on back ext machine x 10 rest 3 minutes


2 sets of
7 Hang Power clean @ 95#,115# 
25 sec on Airdyne - cals 13?,23 
rest 4 min


Post Wod Fueling: 60g P/75g C


Felt good coming back after a 2 week vacation.  Cleans felt strong and powerful