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WoW 13.3

23 Mar

“If you really love something, you never try to keep it the way it is forever. You have to let it be free to change.” ― Cassandra Clare

WOW 13.3:

Standards

12 Minute AMRAP of:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

Completed: So, even after attending a Saturday afternoon jump rope clinic and spending counltess evenings after work practicing in the driveway, I still do not have double unders. Therefor the best score I could hope for in Open WOD 13.3 was a score of 150 total. As in 150 wall balls. That’s it. I do not have double unders and certainly do not have muscle ups.

Imagine my surprise when I scored: 152!! And PR’d on my Karen time (150 Wallballs for time) by 1:10, with a total time of: 8:17. Woot! That’s 150 wall balls and two double-unders. Not sure how it happened other than after completing the first double-under my judge jumped around me and cheered and screamed ‘YES, you did it! Now do it again!’ Pretty cool.

If you work hard in CrossFit the change you will see will be within you.

Barbell Gymnastics.

22 Mar

“These woods are lovely, dark and deep,
But I have promises to keep,
And miles to go before I sleep,
And miles to go before I sleep.”
― Robert Frost

I. Barbell Gymnastics:

Every Minute on the Minute for 5 Minutes:

2 Clean and Jerks @ 75% of 1RM

then…

2 Minute AMRAP

Clean and Jerks @ 75% of 1RM

Completed: at 75lbs. Could have gone heavier. Do not like that feeling and not sure why I do it.

II. Conditioning:

Complete as many rounds as possible in 12 minutes of:

4 Presses (75/55)

8 Sumo-Deadlift High-Pulls (75/55)

12 Front Squats (75/55)

Completed: 4 rounds at 55lbs. The most strenuous portion being the front squats. This was a lung burner.

KB Snatch

21 Mar

Conditioning:

I. 3 Rounds For Time of:

20 Goblet Kettlebell Squats (53/35)

5 Bar Muscle Ups

20 Kettlebell Snatches (53/35)

* 12 Minute Time Cap

 * Rest 6 Minutes

II . 3 Rounds For Time of:

15 Goblet Kettlebell Squats (53/35)

3 Bar Muscle Ups

15 Kettlebell Snatches (53/35)

* 10 Minute Time Cap

Completed: KB at 35lbs. There’s no other way to say it, KB Snatches are very difficult to do!! Finished each Round in just under the time cap.

Back Squat Wednesdays

20 Mar

There is a voice inside of you
That whispers all day long,
“I feel this is right for me,
I know that this is wrong.”
No teacher, preacher, parent, friend
Or wise man can decide
What’s right for you–just listen to
The voice that speaks inside.” 
— Shel Silverstein

Because of our snow day yesterday the triple-wide was packed today. But like a seasoned Army General, Chad had us working like a well oiled machine of seasoned veterans marching into battle. BBF Carmen was my partner, and awesome partner at that, as we toiled away with the backsquats and then beat out each round of rowing, and burpees and snatches as only two BFF’s can do. Go team. Love the Partner WODs. And backsquat Wednesdays.

I. Strength

High Bar Back Squat

1 x 5 @ 85% - completed at 135lbs.

2 x 3 @ 90% - completed at 140lbs.

3 x 1@ 95% - completed at 145lbs, then 150lbs.

* Rest 2 Minutes Between Sets

II. Conditioning:

With a Partner Complete:

4 Rounds For Total Working Time of:

Row 300m

14 Lateral Burpees (Over The Bar)

7 Power Snatches (135/95)

* One Partner Is Working While The Other Rest.

Completed: 3 rounds plus, then ran out of time. Snatch at 55lbs. Chad pointed out something to remember, when you get tired you lean over at the waist, not fully squatting down to get the bar…don’t do that, you’ll burn yourself out, keep proper form. Thanks, Chad.

would it…

18 Mar

“When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.”
— Helen Keller

Fresh off of a CrossFit filled weekend, I hobbled into the triple-wide to get my due at the Monday 8:30pm WOD. The 8:30 on Monday is becoming a lovely new tradition. Taught by Andrew, it is a small gathering of folks at the end of what is usually a very long day. Insert standard Monday cliches here. But cliches have grown to who they are because they are true. The weekend was full. Almost too full. Friday Night Fights (a group/team WOD that usually lasts about two hours), followed by a Paleo Food Fest for which countless athletes cooked and shared their dishes with other countless athletes. I cooked paleo curry chicken salad, with paleo mayo. It was delish but time consuming to make and left my kitchen in a shambles as cooking from scratch a new dish for the first time for a large number of people tends to do. Then home and to bed late Friday night.

Back to ACF Saturday morning to judge fellow athletes for 13.2 WOW (Workout of the Week) of the CrossFit Open, then I hit the 13.2 Open WOW myself (227 score), then home to throw the ball for Oliver, then back to ACF for a jump rope clinic to try and learn double-unders from 2:30-4:00pm, then back home to shower and get ready for a Birthday/St. Patty’s Day celebration at a CF friend’s house. Sunday, Strongman, followed by more Open judging, then home again whereby I was so wound up, so stimulated from the packed weekend of socializing, that I ended up back out again to meet a fellow Strong Person for appetizers and a weekend recap. Lots of busy time. No time to write. No time to regroup. Monday’s WOD, while difficult to motivate to get there after getting home from work and just wanting to lie down and sleep off the weekend, was a destination I was committed to reaching. I said I would be there and I was going to make it. My performance, less then stellar, weak really. Could barely get the 100lbs. overhead. Was unable to do so with the standard Power Clean grip, so channeled KeHo’s teaching and widened my grip to the Snatch grip and up the bar went to the shoulders. Split Jerk overhead.

Sometimes when I write this stuff I wonder if anyone is actually reading it. Does it even make any sense, a Snatch, a Clean and Jerk? I remember the first time the terms started to make sense, about 8 months into CrossFit when it finally clicked and I thought, I know what the F* a Clean and Jerk means! That was a good day. So many anachronisms, so many terms.

More importantly let’s focus on how sleep deprivation and a weekend of cheats can affect your performance. They have a profound affect on your body. Remember that. I try to whenever the fun of socializing over beer and nachos seems so much more important than swollen joints and arms going soft on an Olympic lift. It all comes down to choices and acceptance of the outcomes of the choices.

I. Barbell Strength:

Establish a 1RM Clean and Jerk

Completed: working up from 65lbs. to 100lbs. with the Snatch grip. Wouldn’t it be something if I could get my weight down and my strength up and thereby meet in the middle someday where I can lift my body weight overhead?

II. Conditioning:

CrossFit Open 2011 WOW 3

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean (165/110)

Jerk (165/110)

*Each Squat Clean counts as 1 Rep, a Jerk must be completed before moving on to the following round

Completed: at 85lbs. 18 reps total.

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