20 mins to find 1RM clean – 165#

5 rounds: weight at 50-60% of previous 1RM clean
12x deadlift
9x power clean
6x front squat
3x shoulder-to-overhead

11:37 85#

The clean was way off of my actual 1RM, but my lower back hurt and I did not want to push it since the only time I have ever been injured exercising was doing cleans.

I felt that the WOD could have been over after three rounds, but it was alright. I did the first two rounds unbroken (with a pause between rounds). The rest I broke at the 11th deadlift and 8th clean. Actually, the last round I broke the deadlifts up twice as I wanted to be able to keep proper form during the cleans afterwards.

I got out of the habit of writing in the weblog yet again, but here is a workout entry:

Max Box Jump: 40″

For time:
80x squat
60x KB swing 53#/35#
40x double-under
20x box jump 24″/20″
40x double-under
60x KB swing
80x squat

17:38

My max height box jump has not changed since last August. Kinda Disappointing. I did think that my minimal shoes probably were not as good as my running shoes would have been. I also think I could have hit 42″, but I did wipe out at that height and I decided one major wipe-out was enough.

The metcon was fun. I always appreciate one that leaves me wasted and sweating in a messy pile. As expected, I cruised through all the exercises way ahead of everyone else until I hit the double-unders, whereupon everyone passed me. I probably spent 5x the energy doing/attempting the double-unders than all the rest of the moves. Ah, well. Eventually I have to get better at them.

romanian deadlift 6×5
superset with 5x push-up

maxed out at 145#

AMRAP 5 minutes:
8x box jump 24″/20″
8x ball slam 30#/20#

5+11

I was thinking about not coming into the gym this morning cause my body was tired, but whatever. I figured the deadlifts might be good for my kinda sore hamstrings. I don’t know if they were good for them, but they went well enough. Although romanian deadlifts are not typically done for heavy weight, I think the 145# was in the PR range.

The AMRAP went better than I thought. My right achilles still feels weird, so I was unsure how all that box jumping was going to go. Box jumps and ball slams are one of my favorite couplets, though.

The traditional crossfit memorial day workout:

“Murph”
1 mile run
100x pull-up
200x sit-up
300x squat
1 mile run

for time. partition pull-ups, sit-ups, and squats however one sees fit. wear a 20 pound vest if you want to.

57:22

I was pleasantly surprised with how “not bad” murph turned out. I am still unsure about my pull-up capacity as I usually do pull-ups in sets of two or three, but I wanted to see what my time would be if I did it Rx. And I thought I had a great chance to get on the leaderboard. My running still sucks; I thought I was going to run the first mile at a 10 minute pace, but I still managed to do it in nine. Regardless of my pull-up capacity, I knew that quantity of push-ups would be a problem, so I planned to partition the bodyweight exercises as:

20 rounds of:

• 5 pull-ups
• 5 squats
• 5 push-ups
• 10 squats
• 5 push-ups

That scheme went surprisingly well. I always could do the push-ups unbroken. I sometimes broke the 10 squats into two sets by pausing a few seconds after the first five, but I probably did not have to do that. I did the pull-ups two at a time, three at a time, or even five at a time. I did have some enforced breaks as two other people were near me and all three of us couldn’t do the pull-ups with hitting each other, but enforced rest was welcomed. It is good to know that I can repeated chain together five kipping pull-ups in a row even when tired. I actually usually dropped because I felt my grip change and I did not want to risk ripping my palms. I had preemptively taped my hands, but my tape job got messed up in the middle.

The second run sucked. I ended up walking the during the uphill part because I could walk faster than I was running it. I think I did the last mile in eleven minutes.

I did made the leaderboard! Woo!

2014 MAY 10 : SATURDAY

30 min to find 1RM clean

3 rounds of 1 min each:
row (meters)
KB Swings 53#/35#
push-ups

Rest 2 minutes between rounds.

Max Clean 165 (whiteboard was inaccurate)

875/35/54

I almost got 185 a couple of times. My back felt a little funny and I am still cognizant that the one time I injured myself was attempting a clean. I was getting the bar high enough but wasn’t getting under quick enough. It is all psychological.

The METCON was fun. I enjoyed the 1 minute of rowing as it is not long enough for me to get all that tired. I probably should have worked even harder. The rowing definitely gassed me during the KB swings, though. They were the american version, too, which I am not all that fond of.

2014 MAY 13 : TUESDAY

max rep push-ups : 21
max rep strict pull-ups : 6
3 attempts each

5 Rounds of:
run 400m
10x box jump 24/20
10x KB snatch R 44/26 (35#)
10x KB snatch L 44/26 (35#)

23:32

I think I could have squeezed another pull-up out. I also probably could have done a few more push-ups. There were three attempts, but as expected the first one for both was the best. I only managed 1 pull-up and 5 push-ups on the second attempts. I did better on the third, but not all that close to the first.

I wasn’t feeling it on the KB snatches, so I dropped down to the 35# KB. I probably should have just kept using the 44# one; it probably would have added a few minutes to the time. As usual, I was very fast on the first tow rounds, but I slowed down considerably on the last three. Most of the slow down was during the running, though. I had thought I was getting stronger running, but perhaps I should have eaten more the night before as I was definitely not feeling energetic.

Here is a bonus action shot from the morning. Notice how everyone else is working hard while it looks like I am merely thinking about exercising.