Punched in the face...

Dang. Two pretty rough days of workouts. I am running without a full rest day for about 6 days straight and it's catching up. Yesterday and today's workouts were supposed to be for time, yesterday I pulled up short and did 5 rounds and not the RX'd 7 rounds. Today, no timer involved at all, and I knew going in it would be a longish one as quantities of pullups take me FOREVER.

Here's the rundown....

2.4.2010
(from CrossFit Clevelend)

7 rounds for time:
9 - sumo deadlift high pull, 95lbs
7 - squat clean, 95lbs
5 - split jerk, 95lbs

I pulled the plug at 5 rounds with a time around 10:55. This thing kicked my butt, it looks manageable in print, but this is one bad mamajama...My buddy Rich finished a little behind me and did the 5 rounds also. Yes, we suck. Yes, we needed a large boot to the backside.

2.5.2010
(original from CrossFit Legacy)

Yesterday, I told Rich, "tomorrow, I am not doing anything that raises my heart rate.." well, I wish that were the case. The warmup was a little slower than usual, and a little more relaxed before easing into this:

500m row, then
5 rounds:
15 pullups
15 KB swings (sub'd with pushups)
15 box jumps
500m

The only time I captured was the first 500m, which I pulled in 1:43. Pretty rockin' I must say, but that would be it as far as speediness goes. I got through 3 rounds. I was about to pull the plug on yet another WOD, I was even headed towards the rower for the final 500m...then the large boot found my backside and said, HUNKER DOWN AND GET IT DONE. So, I turned back around and did the final 2 rounds. It wasn't pretty, but I did it. NOTE: We don't have a pullup bar that I can kip on (I'd have to learn it first), so all pullups have to be pretty strict, with minor leg movement to help.

Tomorrow will be a grip training day, so in reality, a rest day.

I think I am running on ketones right now, need to up my fat intake I think. I am not really sure. Maybe it's an off paleo meal that I need! Well, there is a little SuperBowl pahrtay at my place on Sunday....

L8.

The new to me rower...

Well well, I just finished breaking in the 'new to me' rower. I was very fortunate to come into a used Concept2 Model D Indoor Rower, (the bottom one on that page) the absolute best rowing machine company on the market and a device near and dear to every CrossFitter out there. I've always wanted some aerobic device in my basement, for the winter, and other times when I wanted something to maintain a certain fitness level. I have a variety of kettlebells and grip training apparatus, but this little gem is just what I've been looking for!

I don't have a lot of space, and the ability to break it down and store it in a matter of minutes is uber-convenient.

I am stoked to say the least, it's in great shape. I need to do a little service on the monitor to re-attach a USB port so I can connect it up and flash the firmware. The staff and service at Concept2 is nothing short of outstanding.

In any event. Here's what I did as the inaugural WOD:

For time (but I slipped up and didn't set my watch, argh)

All KB movements with a 1.5 pood (coulda, shoulda used the 2 pood)

5 rounds:
500m row
5 KB swings, right arm
5 KB cleans, right arm
5 KB rack position squats, right arm
5 KB swings, left arm
5 KB cleans, left arm
5 KB rack position squats, left arm

I have no clue where I finished, I was just caught up in the fact I was doing a rowing based WOD in my basement with kettlebells getting a heck of a workout.

So, embracing "the suck" as Coach would say, is only one set of stairs away....

[fade to]

[maniacal laugh]Bwahahahahahaha[/maniacal laugh]

Big Volume WOD for 2.2.2010

I don't know, for some reason I just seem to be drawn to workouts from CrossFit Football. Something about spending close to half of my life playing football maybe?? Anyway, 'Griff' from the CF mainsite wasn't doing it for me, so I scrolled the usual suspects (other affiliates) and nothing was calling me. A quick scroll through my local archive produced this little rascal. It was a no namer off the CFFB site some time ago.

21,15,9
Deadlift, 275lbs
burpees
knees to elbows

I switched my warmup around a bit and pulled out the burpees since they were in the main WOD, swapped in some broad jumps and lunges in addition to the normal jump rope segments.

As I warmed up on deadlifts and cycled through some lighter weight sets, I did some handstand holds. It's good to be inverted, ahhh.

Anyway, the bar wasn't going to move itself...321 GO.

I didn't seem to have a ton of energy, but had good strength, I rocked 16 reps straight on the first round of deads and broke down the burpess and KTEs in manageable chunks. Second round deads were busted into 5's ...coming off the bar long enough to regroup. Third round was straight through on the deads, which still caused me to split up the remaining 9 !@#$% burpees, and finished off the KTEs straight through.

14:37

Back to work....