Tag Archives: crossfit

01012020 – CrossFit

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After some discussion we decided to do CrossFit workout Lynne. It is an interesting choice but will be a good one to retest throughout the year. It is a bench and pullup workout. In the cold barn we setup and started warming up. Lynne is supposed to be bodyweight bench. We agreed that none of us could do that and settled on 95# being a good weight to start with.

Lynne is 5 rounds of max effort benchpress and pullups. It is written with no time caps or other real details. We setup the rounds and progression and hit it. We did time it to get a sense of how long it would take. We were fairly generous with rest too. I started on the bench and then did pullups and then rest.

Round 1 was 15 bench 6 pullups

Round 2 was 15 bench 6 pullups

Round 3 was 12 bench and 6 pullups

Round 4 was 13 bench and 7 pullups

Round 5 was 14 bench and 7 pullups.

Round 5 was to complete failure. The rest were until I felt like I couldn’t do any more. Cory and Meg went to failure on an earlier round and kept going.

It was a good shoulder workout that was felt pretty quickly. I think we took quite a bit of rest and I was feeling muscle fatigue.

My total reps were 101. With 69 bench and 32 pullups in 24 minutes.

The whole time we were working Caleb came up with his own little circuit of assault bike, box jumps, and situps! I’m not sure he ever used the kettlebell.

12302019 – CrossFit

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At my other sister’s and using their setup. I did the lifting portion from Solcana and took the MetCon from the main site. The gymnastic work was a EMOM of hollow and arch rocks followed by some handstand work.

Then I did 10×3 front squat at 60% which was 105#. I did them from the rack and they were just hard enough that the last set hurt a little bit, but not too much.

Then the MetCon… this was posted about a week ago and I thought it was something that would be a good body weight workout. It could also be a good one to test out later. It was 3 rounds of 50m lunges and then do the number of burpees that it took to complete the 50 meters. I stepped off about 25 meters on my sisters driveway and then lunged out and back so I could do the burpees inside. It was in the mid-40’s so it wasn’t too cold. I ended up doing about 120 of each through the 3 rounds. I wanted to quit during the burpees but kept going! It ended up taking 21:47 to do it all. The first set of lunges took about 90 seconds so you can see the burpees really slowed me down! I was quite glad to be finished with it!

12062019 – CrossFit & Ski

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This was the first morning Hannah has been back since her baby was born so that was exciting. We did some hurdle drills for agility as a warmup.

Then we moved into Deadlifts. It was 3 rounds of 5 then a set of 3 before going for a heavy 2. I got to 265. It felt super heavy.

Then we did an unscored series of rowing sprints. We did 20 second sprint and got approximately 40 seconds of rest. We were hopping on and off so we weren’t reseting the counters. I tried to keep the pace close in the 1800 calorie per hour range.

After work we went for a ski. My watch didn’t like how slow we were going so it didn’t get good data. Easily 2k on a mixture of snow. Mostly icy natural snow with some tracks.

11192019 – CrossFit

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We had a longer MetCon today with no actual strength component. We started with a warmup game. We hadn’t done a game for a warm up in a long time. Not sure what it is called but we had the pvc standing in front of us and had to rotate based on the direction given and try not to drop the pvc.

We then did a more traditional warmup and drilled the squat clean before getting into the WOD.

It was a clean and pullup ladder with the cleans being full depth. It was 2 rounds of each of the following:

6 pullups 6 cleans 55#

7 pullups 5 cleans 65#

8 pullups 4 cleans 75#

9 pullups 3 cleans 85#

10 pullups 2 cleans 95#

So that was a lot of work! I was able to do all 80 pullups. I started with sets of 3 and did a few singles but mostly sets of 2. I finished in 17:53. Only a couple of us did pullups throughout the whole workout.

11082019 – CrossFit

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The final Open workout of the season was today and it 20.5 was a fun one. This one was unique in that we were given a specific amount of work, but was allowed to break it up anyway we wanted. In watching the announcement, the athletes each had different schemes for doing it.

The workout was:

For Time:

40 Ring Muscle Ups

80 – Calorie Row

120 – Wallballs (20#)

with a 20 minute time cap.

The question that I wasn’t sure about was could I get the row and wallballs done in less than 15 minutes and then pretend to try a muscle-up. Our gym scoring system is a little bit different than the actual Open. For our purposes the time that wallballs and row was completed would be used as a tie breaker. So basically do all of them first and then the gymnastic movement – unless you were solid in the movement. So I could do our Platinum/Gold version and end up attempting a muscle up or chest to bar pullup. Or do the scaled and try to complete the whole package with pullups and a lighter wallball. My teammate/judge agreed that I should go with the harder version and see where I ended up time wise.

I broke up the work into 5 rounds of 16 calories and 24 wall balls. This felt like a good pattern. I started out on the rower and flew through the first 16 calories in like 40 seconds. That was a little hot and I felt it with the wall balls. So I slowed down a little bit, but never dropped below 1000 calories per hour. I started out with dropping the ball every 5 shots and Nate told me to go with 6 so I would move quicker through them. That worked for the most part. I had a handful of no reps throughout the work but not too many. I finished this work in 15:18 which left me with some time to attempt our Gold standard which was chest to bar pullups. I’d never done them before. Nate gave me a quick crash course and I tried. I ended up with 3 in the 4:40 I had to play with. I probably got 3 or 4 no reps in the process and took my time in between each rep. He said that on my no reps, I was getting my body up there and just needed to finish the pull to get my chest to the bar. So I guess I have a new skill now! That is part of what the Open is all about!

So I finished with 203 reps.

I’m not sure I could have squeezed the 40 pullups in during that last 5 minutes, but maybe with a different rep scheme and the lighter ball it could have been possible. But I wouldn’t have attempted and gotten a new skill! Yay!