One of the things in life that I have become good at over the (many many many) years is adaptation. I would guess that, rather than it being some innate trait, I’ve learned it through all my study and work in Anthropology, including field work as well as living in foreign cultures for so long.
Regardless, I have found it to be a godsend during CrossFit and, in particular, programming my work.
Things to know about me that aren’t dumb and are only a little annoying:
1. I make things too hard at first.
2. I’m willing to admit my mistakes/missteps and adjust accordingly.
This week’s mistakes:
1. Too many Snatches. My shoulders are not there yet and won’t magically be there soon. No problem. Will now Snatch once a week and re-emphasize the OHS.
2. My body is just not quite ready for the heavier MetCon load. I need a little more time ramping up my conditioning (doing same number of MetCons … just dropping times/reps/rounds to more appropriate numbers).
4x 7 Shoulder Press @ 55% of 1RM - 85 lb.
7x 3 High Bar Back Squat @ 65-70% of 1RM - 205 lb.*
Max Round Time: 1:30 10 Ring Push Ups
5 Ring Dips
5 Chest to Bar Pull Ups
10 Russian KB Swings - 3 pood
Start next round at the 2:00 mark
If you do not finish the round in 1:30, you owe 1 burpee for every second you go over 1:30. Burpees to be completed after the 5x.
I owed 4 burpees from round 5. First 4 rounds all finished between 1:05-1:15 but, honestly, I was just tired as hell at the end of round 5 and dropped twice from the C2Bs :).
This is why I love Ouray and our folks …
-12 to start your day? No problem, defrost the car, go to the box, and then just do the WOD in a parka. What could go wrong?!
As for me, it’s a big day on work:
6x 4 @ 65% (95)
20 DUs UB
15 Push Ups UB
10 Pull Ups UB
5 HSPUs UB every break = 5 Brps
5 misses on DUs (no other misses)
~5:00 for MetCon
1:12 for the 25 burpees afterwards
15-12-9 Wall Balls (20)
That second one was FUN. I flew through the K2Es … just had a blast with it … yes, I’m sick like that.
I’m competing in a team event in Glenwood Springs this coming February with a few friends from Gunnison and, as such, have crafted a program for myself for the better part of the next two months. I’m a little uncertain, for now, as to how to approach the time around Christmas as I will be away for about 10 days.
Weekly Requirements (min):
2 Snatch 2 Cleans 1 Jerk 1 Press 4 Squats 1 5-8 Minute MetCon 1 8-12 Minute MetCon 1 12-15 Minute MetCon 1 15+ Minute MetCon
Basic Daily Flow: On Mondays and Fridays, I’ll do two lifts and one MetCon. On Tuesdays and Thursdays, I’ll do two MetCons and a single lift. Sundays are for playing with the group.
In terms of the lifts, it does not matter if they are in a MetCon or not. If you do it, it counts. For example, cleans can also count as a squat, if you’re doing real cleans and not the power-variation. Wall Balls? They suck, yes, but they also count as a squat, so, yay. And so on …
I’m curious how it will all play out (lots of experimentation going on). Regardless, today marked the start.
Hang Clean + Jerk
6x 3 @ 70% (140 lb.)
8 Minute AMRAP
8 Toes to Bar
8 American KB Swings 1.5 pood
8 GHD Sit Ups
50 Double Unders
3 rounds plus T2B
MetCon 2 (tonight):
with 95 lb. on the bar …
1 Power Snatch
10 Front Squats
5 Push Press
Rest 90 seconds between rounds
Have a crazy schedule today (and tomorrow), so I took it light today. Plus, last week was rough, culminating in way too much Franness yesterday!
Quick and dirty ….
50 Deadlifts at 185 lb./115 lb.
3 Burpees every minute (start with 3 Burpees at 00:00).
3:xx? (3:15 or so?)
Was about all I could do today!
Is “Fran” … fuck her, to use my other “F” word.
I always forget how much I hate that damn WOD … right up until the round of 15 starts. Flew threw (not crazy fast … well-paced, really) the 21s unbroken and then BOOM. Bitch.
Plus, some asshole (read: me), made us do a 13-minute EMOM “warm-up” before Fran.
1 Snatch @ 60-65%
2 Overhead Squats (same weight, of course)
Thrusters 95 lb./45 lb.
That’s a PR of about 1:25, which was great, but was kind of pissed as I should’ve been under 5:00 but just didn’t have it in the last two rounds today. My grippers were shot!
Still, always good to get that bitch done and even better when it’s over!
@runningwithguts said: This sounds not at all fun! But Her Grace (the human) sounds fun… 14 instead of 15 because she turned 43?
Exactly right on the reps!
And, really, she’s not that fun ;)
Hope you’re having a very Harry Potter Thanksgiving, too!!
I don’t know exactly which is funnier: that Maureen so loves how everyone is buying into her as Her Grace or that I actually managed to pull it off. Either way, it’s effing hysterical.
And … today is Her Grace’s birthday. As such, we celebrated in style … with her permission, of course.
Wall Balls 30 lb./20 lb.
Box Jumps 32”/24”
Push Press 75 lb./55 lb.
I forgot how freaking slow 30 lb. Wall Balls and 32” Box Jumps go!
We had a blast this morning with the Turkey WOD and big thanks to @justbrooksy for picking Mountain Climbers to finish off the WOD.
And thanks to @uberbanger and @tosmileandrun for your suggestions as well … Mountain Climbers only won because there were expected to be the worst thing after burpees, which worked out to be true!
28 Double Unders
20 Mountain Climbers (2-count)
13 Gobbler Squats (1.5 pood/1 pood)
Decided to put DUs in at the last minute. Felt that, no matter how much I tried to fight it, they fit the workout.
For all who celebrate it, have a safe and wonderful holiday weekend. To those not, take some time off. Tell them ‘murica said it’s cool.
I have my Thanksgiving Day WOD all set … except for 1 movement, which I’m just stuck on. Would love some thoughts/feedback.
Turkey Day WOD
20 Turkey Bell Swings 1.5 pood/1 pood (aka American KBs)
13 Gobbler Squats … with the same KB used in the Turkey swings (aka Goblet Squats)
After each round, athletes must do a weighted turkey run around the gym (interior).
So, other than double unders or sit ups, can anyone offer a suggestion for a movement that’s doable for 28 reps over 5 rounds?
Small groups this week … in fact, town is so quiet we are only doing 1 class a day … but oh so much fun.
Girl Week at Hypoxia rolls on … today, we bring in Annie and a variation, inspired by the Interwebs, of Grace.
And, yes, Annie a day after Barbara is a little sadistic but we figured we all needed a little extra ab love before Pieday on the 28th.
(yep … on the dot!)
Then … rest 1/2 the time you spent on Annie. Then …
Balls of Grace:
30 Clean & Jerks with some ball (Atlas Stone, Med Ball, etc.) AHAP
72 lb. Atlas Stone for me.