Monday, July 28, 2014

Helen - Benchmark (W78)

Metcon - 7.28.14

"Helen" (Time)
3 RFT:
400m Run
21 KBS, 24/16kg
12 Pull ups


Back Squat (5 x 7, across)

The 1 arm, no running version of this was
2 min airdyne
21 SA KB snatch - 12kg
12 SA ring rows 

Another crossfit lady completed

I did the squats with a 16kg KB. 

Sunday, July 27, 2014


10 min warn up on the airdyne. 

Then 250 air squats


Took longer than I thought it would. Did yogability afterwards. Maybe I will be able to walk tomorrow. 

Tomorrow is Helen. I haven't done her yet. Ready to give it a shot. 

Saturday, July 26, 2014

25 min partner AMRAP


Another tough partner WOD today

25 min AMRAP
50 wall balls ( KB thruster for me)
40 KB swing 
30 Toes to bar ( to rig for me)
400m run (200 each) - I rowed

We switched every 5 reps to keep intensity up. It was tough but good.   

Enjoyed working out with Andy

Friday, July 25, 2014



Front Squat (10 x 3, across )


Metcon (6 Rounds for reps)
Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

RX Plus (as written)
RX (115/75) (135/95) (205/135)/ C2B or Pull Ups

Next Level

Metcon (Time)
1,000m Row
100 Double Unders
1 mile Run

87 total reps

rowed 2500m

Thursday, July 24, 2014

Partner WOD

I can see an early bed time in my future after tonight's partner WOD. 

500 row
12 burpees
21 box jumps ( steps to not jar the pin )

Partner 2 gets on the rower as soon as #1 is off. Each partner completes all 3 rounds. 

Blaha & I partnered up and he really pushed me through the last of the box steps.
This one drained me

Tuesday, July 22, 2014

Satan's Whiskers


Single Arm Bench Supported Dumbbell Row (4 x 10, Each Arm )


"Satan's Whiskers" (Time)
10 C2B
10 Front Squats
10 Burpees

Rx Plus (165/115)
Rx (135/95)

10 SA RR
10 Front Squats - 16 kb KB
10 Burpees

Whitney gave me a good push when my SA burpees started going to shit in round 2

Monday, July 21, 2014

Sugar Daddy


Squat Snatch (Work up to a heavy Squat Snatch from the low hang )


"Sugar Daddy" (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round

RX+ (as written)
RX (205/135)

I did the deads @ 95lb single arm style
rode the airdyne for 2 min instead of running. 

Sunday, July 20, 2014

Squats & Lunges


Today's main WOD didn't really work out well to being scaled for a one arm guy so I did another WOD out of Mason's book. 

Warm Up - 1k row

15 min AMRAP
30 sec squat hold
30 lunges

Cool down -1k row

Did 6 full rounds, the hold and 1 squat before time was up. 181 lunges, yeah probably gonna feel that one. 

After that I did the weekly yoga class. It was tough but doable with one arm, and the flexability and mobility feels great after the class. 

Saturday, July 19, 2014

Saturday Partner WOD

Metcon (Time)
Teams of 2 Complete:
3 Mile run in increments of 400 m
200 Abmat Situps in increments of 25 reps
100 Air Squats in increments of 10 reps

One partner works while the other rests......each person must do equal amount of work and reps.

Partnered with Tia. I rowed. We worked hard. I hate 1 handed typing.

Also, I need to learn to do an abmat situps correctly.

Thursday, July 17, 2014

Chipper WOD

Skill - Stone to Shoulder

Metcon - Chipper
50 wall balls
400m run
30 burpees to plate
200m row
10 stone to shoulder
200m row
30 burpees to plate
400 m run
50 wall balls
For the stone to shoulder I worked with a 20lb slam ball and followed the movements. 

My chipper was:
50 KB thrusters (8kg)
400m row
30 air squats - step up to plate
200m row
10 slamball to shoulder
200m row
30 air squats - step up ( I did 10 burpees but the 1 arm variety was too slow)
400 m row
50 KB thrusters


I hadn't planned on doing this chipper, so kudos to coach Sharp for pushing me towards it, as a modified chipper. Great workout. I wish I could have done the burpees, but those will come. 

I also warmed up and cooled down with 500m rows. Got my 1 arm PR at 2:03

Wednesday, July 16, 2014

Sumo Day!

Yesterday's workout was:
Strength -
1 rep max sumo dead lift

Metcon - 
15 min EMOM
Min 1 - 6 sumo deads (60% 1 rm)
Min 2 - 20/10/20/10 hollow hold / rest
Min 3 - strict Toes to Bar ( no kipping, if TTB isn't there get on the group and do strict Toes to Rig)

I warmed up with a KB on the sumo deadlift and the coach had me switch to the bar. Getting the weights on the bar with 1 arm was about as challenging as the lift. 

I worked my way up to 165.  I could have kept going a bit heavier but it was getting hard to grip the bar. 

A classmate helped me strip some weight to get it down to 95 for the metcon. 

That went well but man the hollow holds can sure show you where your core strength is. 
Obviously I did toes to rig.

Completed all the reps. 

Tuesday, July 15, 2014

First Few 1 arm WODs

Got a good report from the doc today. Things are healing up nicely. Still gonna be a long haul down the road to recovery. 

I was told no weights at this point ( was planning on a little I arm, lightweight stuff) 

Anyway, cardio and body weight movements it will be for a bit. 
After a warmup I did a good workout. 
Today I made my own WOD

500 row -50 air squats / 400 row - 40 squats / 300 row - 30 squats / 200 row - 20 squats /100 row - 10 squats. 


It felt so damn good to get back in the gym. It's been a good day.

1k row 
30 seated 1 arm DB push press
( in the place of the classes 30 HSPU)
1k row 

--update - Tracy talked to my dr and I got clearance to do 1 arm weighted movements as long the left arm stayed stable by my side b/c of the pin. 

Today was a tough one. It was hot! I was kinda dragging going into the workout but was glad I got in there. 

20 box step ups
20- 1 arm rows
20 squats


 I did the strength piece which was 20 rep max jerk which for me was a single arm DB push press. 35#

10 KB squat clean thruster (16kg) 
400m row


Felt a lot better going into this one. And it was nice that it wasn't as hot out. Still a great workout. 

Too bad I negated it by eating pizza for dinner. At least it was thin crust, right?