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 58 – 50 times the pain

Well, after a decent nights sleep, this is what I come into at the gym. Originally the # of reps was going to be the same number of Broad Jumps it took you to go 200ft. I think we really lucked out in not having to do the broad jumps, and I think it may have taken me more than 50, so, 50 is just fine for me…
or is it?

- 150 Single Unders (supposed to be 50 x Double Unders, but 3xSU is the scaling)
- 50 Dead Lifts (60K)
- 150 Single Unders
- 50 Box Jumps (20″)
- 150 Single Unders
- 50 Ring Dips (Blue Band)
- 150 Single Unders
- 50 Calorie Row

I’m normally a sweaty dude after I workout. Today, my sweat was sweating, I litearally had layers on, it was awesome. So, going through each exercise:
150 Single Unders – I really struggled with the first set for some reason, just getting timing and intensity just right so I could go through them.
50 Dead Lifts – O.U.C.H. – these were really tough, I think I loaded my bar thinking I would do about 25-30, and thought about scaling midway, but pushed through them and was happy about it
150 Single Unders – Much Better 50-50-50
50 Box Jumps – I used the 20″ and really worked on swingng my arms up, which helped, if I did it over again, I would use 24″
150 Single Unders – Fast 50-50-50
50 Ring Dips – HA, you thought the Dead Lifts were hard….these were killer, even with the blue band! Sets: 12-8-5-5-4-5-3-2-2-1-1-2
150 Single Unders – Tired but okay 50-34-66 – pushed a little harder on the last 20 of the 66 with Tommy Mo cheering me on, thanks TM!
50 Calorie Row – This had me intimidated a bit, so I think I paced more than I should have – next time I have rowing at the end I’m going to go so hard that I will allow myself to stop if I have to and take a breather. Note on this: I stayed up cheering for Nate and OMFG, he really killed the row, it was really powerful, very impressive!

++ Got through a hard workout, was very happy with my jumprope, when I started here, I had trobule with the timing on just getting 20 in a row, its just jump rope, but it feels good
–Intensity on the Row – get after it, make that row your bitch!

No Weight Taken Today, but ate great yesterday for breakfast, lunch and dinner, had a few mini homemade oatmeal and raisen cookies from Krissy – they were y-u-m-m-y!! No softball last night as it was pouring.