Fishelville

Well, I have come to the conclusion that I just need punched in the face. I’ve been in a bit of a slump lately, poor food choices leaving me feeling like a walking gluten bomb ready to burst if I bump into anything pointy. OK, maybe I exagerate a little, but you get the point. Doesn’t help it’s Monday and I’m dusting off the weekend.

That said, in an effort to at least have my WOD punch me in the face, I setup this little honey.

WARM UP
Jog for 3-4 min, stretch, air squats, lunges, PVC complex (using rope), 4 burpees

WOD: Heavy Burpee Fran
15,12,9
Thrusters, 135lbs
Pullups
Burpees

15:00 flat that seemed like a half hour. Felt like I was underwater with cinder blocks on my feet.

Calgon take me away!

Did a little more volume today. I’ve been focusing on low rep medley stuff (3-4 movements in a round). Today I did some higher rep work, good stuff, had the grip pretty blown out at the end.

Gripper Work
Reps and attempts up to the Ironmind 2.5

WOD
3 x 12 Rolling Thunder briefcase deads, 135lbs in each bag
(failure on the last set around 10 reps)

2 rounds of:
10 Two hand Ironmind Blockbuster deads, 100lbs
2 laps around my basement - jug carry (put weight in an old jug, about 10-15 lbs, put hand in, flex the fingers out and don’t let the jug fall) - basically, after pinching, this movement is focused on spreading the hand and not letting the jug fall, it’s pretty hard!

2 x 10 - inverted 35lb kettlebell curl
On second set, hold KB at the top for a 5 count! Right hand failed on the last rep, KB fell off to the side…

Wherever I go, there I am.

Peace.

Got an email yesterday from my man @rjochems3 who trains over at CrossFit New Albany (Columbus OH area). CFNA was a stop on the Barbells for Boobs tour and he attended. His description of the event was great and got me a bit fired up! I don’t train at a box, and normally don’t have a touch into some of these events, other than what I read about…

Now, I am not a big fan of high rep oly moves. In fact, in the close to 4 years I have been doing CrossFit, I can’t recall ever doing Grace. But, why not give it a whirl, considering my Mom’s a survivor, my Sister-in-Law is in a battle right now, and a good friend of mine recently discovered some lumps and is getting a biopsy done. I didn’t do it as part of some big event. I did it by myself, with my own motivation.

Warm Up:
Jump rope, shoulder work, hip work, burpees, plank holds

Strength/Skill
I really have a tough time with getting the bar in the rack, so I’ve identified squat cleans as a GOAT.

Squat clean*
3-3-3-3-1-1-1
FORM was the focus here, not weight, I really got a lot better during the singles, well after my wrists and forearms were loosened up
First 3 rounds were hang squat clean, last 4 rounds were from the floor.
135,135,135,135,155,155,175
*10 burpees between rounds

WOD - GRACE
30 clean and jerk, 135lbs.

3:00 (no repped myself on 29, didn’t get it locked out, trying to go to fast)

Great way to get the day going. Take care of your boobs ladies.

It’s Monday, I WOD.

Warm up:
Much of my usual stretching and what not, I jogged for about 5 min increasing the speed a number of times to see how much my foot (plantar fasciitis) would take. It’s been feeling pretty good, but I haven’t been doing any running WODs.

WOD
5,4,3,2,1
Deadlift, 315lbs (all overhand grip)
Thruster, 155lbs
Burpees
6:37 - unbroken

Core Complex - 3 rounds (not timed)
10 back extensions
10 GHD situps
10 hollowrocks

Food beckons. Out.

Had a couple weeks off from any focused grip training, was anxious to hit it. Got the grippers out and worked up through some single attempts on the CoC #2.5.

Open Hand - Pinch Medley
(I think I did about 5-6 rounds)
1 rep each hand - pinch 2 - 35lb plates
4 reps Rolling Thunder briefcase deads - 145lbs in each bag
8 reps 20lb KB toss hand to hand
4 reps sledgehammer wrist curl (8lb hammer)

5 rounds
10 burpees
1 sledgehammer finger walk, each hand

Back in February I partially tore my right bicep, and after the MRI, found out my rotator was partially torn as well. During the process of determining what to do, I had a phone consult with Kelly Starrett, you know, MobilityWOD. [he did an episode after our call, check out Episode 199].

That dude is amazing. We talked about a bunch of stuff, at one point as I was telling him I mostly WOD on my own, he said, “Everyone needs a coach.” Doesn’t matter who you are, or at what level you are, you need to have someone that can work with you to critique form, programming, etc. I’ve been thinking a lot about that lately. My programming is done by me. I am certified in nothing, nothing other than 20+ years of weight training, and about 4 years of CrossFit. Do I know it all? Nope. Do I know some stuff? Yep. Have I tried a bunch of stuff? Yep.

I think I do put in some good work, and it’s been increasing lately as, well, I’ve been feeling pretty good (aside from the plantar fasciitis). I just wonder, what it could be, if I have someone reviewing what I do, reviewing how I do it? But who? Where? When? How? I don’t have a box that’s convenient. I don’t usually have a plan, other than to make sure I get some good variety in during a 4-5 day stretch. I do what I can with the facility I train at.

Who’s got some thoughts on this? What if I hit up the closest local box, think a trainer will chat with me a bit and talk programming? Not so much about WODs themselves, but WOD sequence and progression over some period of time.  It would be great to have someone to meet up with, and/or chat with like once a month, get some tips and advice…That would be optimal.

OK, that’s all. A rare mind dump post, sorry about that.

Back to your regularly scheduled programming….

Another early WOD today, and yet another all day off site meeting.

Warm Up:
Jog for about 3 minutes, stretch to get hips open and some ab work

WOD
Row 250
15 burpee jumping pullups
15 DB swing, 55lbs
Row 250
12 burpee jumping pullups
12 DB swings, 55lbs
Row 250
9 burpee jumping pullups
9 DB swing, 55lbs
Row 250
6 burpee jumping pullups
6 DB swings, 55lbs

15:06

Freaky Friday for all. Out.

Had to knock out an early WOD today, have an all day off site meeting.

Warm Up:
Burpees, stretching, burpees, situps, burpees

WOD:
3 rounds
10 power cleans, 185lbs
35 dips

12:05

Got it done.

Was thinking of a WOD today that had some heavy-ish deads in it, and was inspired by CF Football’s ‘4th Quarter is Ours’ WOD. I consulted the archives, I didn’t pull off anything specific and figured I would lay something out on the fly.

Today is day 28 of the burpee challenge, and I hadn’t done my timed 25 yet, so I knocked that out as part of the warmup.

Warm Up:
Jog for about 3 minutes, burpees, pigeon stretch, crossovers on back, crossovers on stomach, some therapy squats on the wall
25 burpees for time (1:27 for that - faster than last 100 day challenge)

WOD
5 rounds
20 yard bear crawl (out 10yds and back, mandatory combat roll out of the crawl)
3 deadlifts

Complete rest between rounds, the thought was to go all out on the bear crawl - go as fast as you could get those arms and legs movin’ - get up on the bar as fast as possible, get set as fast as possible and HIT IT. Used 365 on the first round - TOO LIGHT. Used 385 on the remaining rounds.

Rounds were coming in around 24 seconds.

750m row on the backend - 3:11

IT’S ALIVE!!!!

Inspired by THIS (crew at CFBN), I knew I was going to be doing some jumping today! Scrolled the archive, found this. I liked it.

WARM UP:
Burpees, lower extremities stretching, hips and all that jazz, duck walks, squats, holding squat at the bottom
Increasing height box jumps

WOD:
6 rounds
5 burpee pullups
10 box jump - 31”
15 KTE

21:30

Not a time to brag about, but, on the 5th straight day…got 3 bike commutes in as well, so that’s 3 days with 3 WODs. The 31” jump mixed into a WOD is about as much mental as physical, especially since I am jumping onto those stupid aerobic steps, I gotta have my shit together landing or it’s wipe out time.

I, I will survive.

Warmup…

WOD
3 rounds
7 HSPU
7 thruster, 135lbs
7 hang power cleans, 135lbs
10:29

3 rounds
15 back extensions
15 GHD situps

Over, done.

Had a hankering to use the vest today, been a while. Scrolled through the archives until something jumped out. This jumped out as I was in the mood for something bodyweight-ish.

Warm Up:
Slow jog for 2-3 minutes, lunge stretch, squats 11 burpees

VEST ON
10 burpees, handfull of lunges and broad jumps

WOD
For time, with 20lb vest on:

200m row
90ft walking lunge
200m row
90ft broad jumps
200m row
50 jumping pullups
200m row
11:14
5 minute rest
Repeat in reverse order
12:37

Pretty fun WOD actually. I felt the vest most in the lunges and jumping pullups. The broad jumps for some reason weren’t as bad, but then again, I do like to EXPLODE! BOOM.

Work was done, sweat was generated.

Good to back on the bike riding to work. Today’s WOD was a simple deadlift WOD. I used some of the new stretching and warm up work from last week’s visit to Anaheim CrossFit West

WOD:

Deadlift - 3 reps on the minute for 10 minutes

315lbs for the forst 5 rounds
365lbs for the last 5 rounds

It’s good to rock a simple one from time to time.

Out.

Yesterday was my last day in Anaheim, took in one more WOD at @AnaheimCrossFit West.

Warm Up:
400m run to put flags in
PVC complex
All kinds of jump rope - single leg, side to side, front and back, DU’s
Bar only:
      Shoulder press, hang clean, deadlifts, good morning, etc

WOD:

20 min - As many points as possible
Weights - 155/115

Snatch - 10 points
Thruster - 5 points
GTO - 4 points
Squat Clean - 3
Deadlift - 1

Got 310 points, largely thruster, GTO, and deads….

Good stuff. Thanks to Heather and ACFW

Day 3 at Anaheim CrossFit West

Warm Up:
400m jog out to setup flags
PVC complex, pass throughs, some OHS, and good mornings

Strength:
3 clean and jerk on the minute for 10 min
165lbs (wasn’t sure on the weight for this, could have went heavier)

WOD
20-15-10-5
Calorie Row
Burpees jumping up onto 45lb plate (that little thing really changes it up)
GTO, 45lb DBs
T2B
walking lunge, 45 lb plate over head

24:12

Went RX on all but the 45 lb plate over head lunges, gotta watch the back yo.

Having fun at a box, no doubt, people are cool, nice to have a common vibe among people training opposed to the completely uncommon (what the heck are you doing) vibe that I get at the corporate GLOBO.

I am the new flava in your ear!