CFF Day 106 – Wild Bill’s Frakenstein

Monday August 3, 2009 6:00 PM

It's Alive...It's alive, but I'm not after that one!!!

Warmup:
Sprint 150Mx2
10 Walking Lunges
10 Pull ups
Sprint 150Mx2
10 Hand stand push ups
10 Pullups

WOD: 3 Rounds for time
150 Single Unders
15 Burpee Deadlifts (45K)
15 Box Jumps (24″)
15 Pullups (Green Band)
15 Knees to Elbows

 

28:29

Thoughts:
I really liked this workout. When Bill put it together, he intended it to be 5 rounds, I like the credit he gives us, but that may have killed me. Going through the workout…Single unders – I’m not sure when, but I’ve become really good at these, I did the first 150 unbroken, only stopped twice the second set, and did 50×3 the third set, it was very nice to be in control of a movement. Burpee Deadlifts- these were fun, to explain these – you roll the bar to your ankles, then you kick your legs out, do a pushup with your hands still on the bar, bring your legs back, set up and do a deadlift. Box Jumps – did 24″, for some reason I’ve been hesitent to get on the 24″ box lately, but these went just fine. Pull ups – these are fine with the green band, had I used the blue band, I would have gotten a DNF. Knees to elbows – I.HATE.KNEES.TO.ELBOWS. For some reason, I can’t do them. Of my 28:29 time, I’m guessing that I spent about 10 minutes on K2E. I single repped all 45 of them. I’m having trobules holding my body weight up while doing the movement. If I try to do two, I feel like my hands will slip off the bar. I’m not sure if it is a weak core, arms or what, but I don’t think that these should be as difficult as they are for me. All in all, I did really well on this workout, I would have done very well if my K2E were on par with the rest of the exercises.

++Good Jump Ropes
—K2E, ask Zach or WB to watch next time to see where I am lacking, b/c when I do them on the floor, I can do 8,000,000 in a row and be just fine.

Crossfitter of the Day - Beth – I came in and she was rocking this one out from the previous class. She really has dedicated herself to being more fit, and you can definitely tell!! She also brought in some cool books for Tiegan to read. Thanks Beth!

CFF Day 82 – Got to keep on movin’

Friday July 10, 2009 6:00 pm

No Thurs morn class and couldn’t make it to the 6PM or 7PM class on Thurs night, cuz I had a previous appointment @ 6:30, so I had the day off. Came into the gym ready to rock and roll on this one. Obviously I’ve been concentrating on pullups lately, so I was happy to see that there was a lot of pull up work today.

Strength: 5,5,5,3,3,3 Weighted Pull ups – All Blue Band

WOD:
AMRAP in 10:00 of:
7 Hang Power Cleans (20K)
7 Knees 2 Elbows (Laying on Ground)

18 Full Rounds

Thoughts:
Pull ups:
Since we’re still working with the band, I kept there, but used the blue band the whole way. It made them hard, but doable. Very excited that I’m on the blue band now. At the end, Zach had us try to do an unassisted dead hang pull up, which I did, and a above the bar hang. I was really happy with my time on this, no one kept track, but I was up there a fairly long time comparatively.
WOD:
Zach had said he wanted 15 rounds, so scale so you know you can get there. I feel like maybe I scaled a bit too much, but I consulted with Zach before we started and he thought it was a good weight. I flew! It was awesome. The bar was so light that I was able to rep them out very quickly. A fun thing happened about midway through. The bar was getting heavier, but still very managable, and my form just fell right into place, I could feel the shrug on every one, and my explosion up was very noticable. I’m excited to try cleans again after this WOD with my new found form. I didn’t really feel like I was working as hard as in a normal metcon, but when everything was said and done, I was dripping with sweat and panting…perhaps I’m actually starting to get in shape?

CFF – Day 61 – Scaling

Came in today ready for a great workout, awake and happy to be here!

Strength Work: Dead Lifts – 5, 5, 5, 3, 3, 3
60k, 80K, 100K, 105K, 105k, 105k

WOD
- 10 Tuck Jumps
- 30 Box K2E, 20 Lying Down K2E
- 20 Tuck Jumps
- 40 Lying Down K2E
- 30 Tuck Jumps
- 30 Lying Down K2E
- 40 Tuck Jumps
- 20 Lying Down K2E
- 50 Tuck Jumps
- 10 Lying Down K2E

Time: 19:45 (I believe, can’t really remember)

So, I call this scaling b/c I had to scale everything in this. I hate that. That being said, the tuck jumps are super hard and prolly require more energy and strength than the double unders it is subbing in for. I concentrated on getting the most height I could and exploding out of them, so they took more time, but I feel like I got the most out of them. The Lying down K2E were much easier than the Box K2E, which I struggled with. The hardest thing about the box K2E was that whenever I gripped the bar, I kept pinching the inside of my hand, on the opposite side of my knuckles. It hurt like crazy. I couldn’t figure it out. Anyway, the workout still felt great, I sweat up a storm and my abs hurt for the next 3 days straight.