No Go on Crossfit Gotham

Saw Dennis M. yesterday in the office and he told me that Crossfit Gotham was currently closed while they are having some construction done.  Guess that means I'll have to hit a globo gym tonight.

Monday's Pre-Flight WOD

Able to get Monday's WOD in early on Monday prior to my flight to NYC.  OHS and Toes to Bar were on the agenda.

WOD1
OHS 3 x 5

WOD2
Strict barbell curls

WOD3
8 min AMRAP
Toes to bar

OHS is a weak movement for me.  I have a tendency to get to the bottom and lose it.  Ryan offered some great advice which I took advantage of on rounds 2 and 3.  He suggested that I hold for a 3 to 5 count on the bottom with a weight that I can control.  65,65,95,135(2).

Barbell curls were fun.  65,75,95 for reps of 10,8,4.

On to toes to bar.  I was really happy with this one.  I knocked out 42 reps in 8 min and my pleasure comes from only being able to do 1 or 2 at all this time last year.

Weekend and WOD1 in the Books

Weekend is in the books. Headed to NYC tomorrow night but planning on hitting the box tomorrow morning for OHS. Boarded at Brck on Saturday. Crowds were light so was able to get some great quality time in with the girls. I definitely need to buy a place up there. This year it is time to finish the basement Nd start looking in Eagle for a solid 1 bedroom.

Real anxious for Thursday as I will be back in Denver and spend some time with Amanda and knock out WOD2. When is that going to be posted?

WOD1 = Ouch

A bit nervous all day on this WOD. Long story short I knocked out 49 which was 1 less than my goal which in hindsight I should have been able to get.

The silver lining though is that I was 1 second shy of 50 and the last time I did that many burpees was in November of last year (11/16/11) when it took me 9:10 to do 50 burpee bar hopes. So, the way I look at it is that I just cut 2:09 off of my 50 burpee time. I will take that all day and twice on Sunday. SWEET !!!

One major thing I learned is that I am not the kind of person that thrives on people yelling me to get moving or cheering me on. I need the calm deliberate person telling me to just keep moving. Thanks to Jared for doing that for me tomight.

Pre-WOD1 Rest Day

Planning to go balls to the walls on Friday's 6 pm validation WOD.  I'm taking today off and will do some stretching later today and into tomorrow morning.

WOD1 Burpees

Looking forward to Burpees.  I think my goal needs to be to keep moving.  I'd like to hit 70 which I think is a nice round number for me to start with.  Let's see how I am feeling on Friday.

Fran Style Rep Scheme

I like the Fran Style Rep Schemes.  Depending upon what the movement is you can break it down into manageable sets (ie. 7,5,3...).

WOD
21-15-9
Power Clean
Floor Bench
Box Jumps (24")

Since I'm doing the Open, Jared said to game today's WOD and go with 95# as the weight instead of the prescribed 135#.  So, I loaded 95# on the bar and took off.

First round was really solid.  I did all 21 reps of cleans and bench unbroken.  Box jumps are never fun and I ended up with knocking out sets of 3 and 4 and then 2.

Round 2 was good also.  I was starting to speed up and form was sucking bad so I stopped and regathered my thoughts and just slowed down.  Ended up doing the 15 reps of cleans in 2 sets.  Nothing spectacular about the bench or the box jumps.

Round 3 was just there.  Nothing magical.  I did push through the box jumps as quick as I could.

Total time 12:10.

I'm really looking forward to the WOD announcement tonight for the open.  Fun times.

Rest Day

Rest days are great!!

Squats / Press / Box Jump

Knee felt good so was excited to take on this WOD.

WOD1
Squats 3x5

WOD2
Press 3x5

WOD3
Max height box jump (with one step)

Stopped at 3rd rep of 315 because I was feeling weak. Scott H. was the trainer today and he said I picked a good time to stop because my left knee (the one I had hurt) was trembling. He suggested I give it a few more weeks and I agree.

Press was weak for me too. Stopped at 155 but did go for 165 and knocked out 3 reps.

Box jumps were fun. I maxed at 42" which is pretty high in my opinion. I went for 45" but to get that I stacked a 45# plate on top and I couldn't get past the view and faulted.

Fundraiser WOD

One of the things that I truly enjoy with crossfit is that we often do WODs with the sole purpose of raising money for good causes. This weekend we had the leukemia foundation fundraiser hich will go to the South Metro firefighters fund who are going to the Seattle 75 flights of stair event in March.

I went in early to make sure all things were setup properly and to see if they needed help. That help was appreciated.

WOD
For time
500m Row
50 sledge hammer hits (10# hammer)
7 Wall up & overs (monster sandbag)
20 flights of stairs

This was put together last minute so we only had 2 lanes setup. I partnered with Chad on this one. I was off the rower first at 1:42. Had about a 10 second head start which he caught up with on the sledge hits thanks to my left handed swinging which was more like fumbling. I caught up on the up and overs thanks to my height and then we were even on the stairs. This was my first time in about 4 years to do the stair climber and in true fashion I almost fell off three or four times. I ended up just slowing down the speed and held on kept going.

Ended up with a time of 8:40 which while respectable was about a minute off what I wanted it to be.

Good news is that I spent the rest of the weekend with Amanda and my knee is well enough to hit the 3x5 squats and 3x5 press WOD tomorrow. Also have a 1 step max box jump as WOD number 2.

Partner WOD / CFT Recovery

After Monday's CFT I did not expect that we would do any lifting in the box on Tuesday.  I felt that a good Metcon type workout would help me out a lot to loosen up the body (and the knee) and help me get a good sweat on.  Partner WOD it was.  I ended up partnering with Harvey.

Partner WOD
14 Wall Ball Shots
14 Wall Ball Situps
14 Leapfrogs
14 Pullups (each)

We used a 10# ball for the workout.  Wall balls were a little harder for me this time around because of the knee.  I breezed through the situps and the leapfrogs were really just broad jumps.  Pullups were more of a challenge.  I had tried to stick to just the blue band but after 1 rep I knew it was a rough night so I switched to the green for round 1 and 2 then the green plus the skinny purple for remainder.

Waking up on Wed I am completely dragging.  No idea why.  I think I am just plain tired.  Taking today off since I'm traveling tonight.

Crossfit Total #3

Psyched about getting back into the box today.  My knee is still a little tight so I knew I was not going to be able to go after it on the squats.  Plan was to get to 315 and then stop there and focus on the other lifts.

CFT
Max Squat
Max Press
Max Deadlift

Final score was 1,020.  Stopped at 315 on squats (knee felt okay so I could have gone more but decided to not push it).  Press I ended with 205 which is a 30 lb PR from last CFT and about a 10 lb PR from a few weeks ago.  Deadlifts rocked out at 500 total.  There was no more room left on the bar to put anymore weight and I was not able to put the spring collar on.

I believe with a healthy knee I can easily hit my goal of 1,100+ for the year.

CFT Monday

CFT on Monday. My goal for the year is 1,100+. Unfortunately, tomorrow will not be the day to do it. Knee is not 100% and I need that for the squats. I'll most likely max at 300 then bail and get after the press and dead lift. I think my press will bump up 5-10 lbs and my dead lift should easily be over 500 this round.

Knee is on the mend

Took the girls today to Breck to get a day on the mountain.  I was not expecting a thrashing day given the stiffness in the knee so it was pure GREEN slopes for the day.  Alexandra needed to get back on her skis for the first time this year after the snowboarding debacle.  Overall the knee felt real solid and I'm looking forward to getting back at it this week.  I'm signing up for the leukemia fund raiser on Saturday next week so plan to go hard on Monday - Wednesday (travel on Thurs and Fri) and then really kill it on Sat.

Rest / Need Knee to Heal Take 2

Knee is better but still tight.  Today's WOD was turkish getups so I tried a few this morning and would not have been able to do the WOD.  So, basement rowing WOD tonight.  The old 5x500 standby.

Rest / Need Knee to Heal

Knee is still a little tight.  Sleep last night was interrupted by the occasional toss and turn and my knee protesting.  Need to stretch when I can today.

Squat and Bench WOD / Bum Knee

Tonight's planned WODs in the box are Squats 3x5 @ 90% of 5RM then a 1x5 Bench Press.  Definitely planning on heading in but I'll have to scale the squats given that I wrenched my knee a bit a few hours ago shoveling the driveway.  Key learning point is don't be in such a hurry to shovel especially when there is ice underneath the snow.

Goal will be to just knock out sets of 185 - 225 of squats (work on depth) and go for 250 or so on bench.

Tyler Hero WOD

Today was my first ever solo hero WOD.  I've done some as partners or as a group so I was looking forward to it.

TYLER WOD
5 Rounds for time
7 Muscle Ups
21 SDHP 95#

Ryan was the coach today and he took one look at me and said I needed to do 3x instead of the prescribed 2x for pullups and dips as the sub for muscle ups.  His words were my pullups are getting better and he wanted to push me.  Thanks a lot for that one.

Started our round 1 with the blue band and I am pleased to say I made it through all 21 pullups with just the blue band (sets of 7 then 5 then whatever to finish).  After round 1 I used the green band for all pullups and ended up using the green band only for the dips.

Ended up with 3 rounds and 12 pullups for the 25:00 cutoff.  Overall I was pleased and I need to get some food in me.  Paleo day 15 has started and I feel great.  Still no bread outside of that 1 piece of pizza last week which wrecked me.

Snow Day

Major blizzard here in Parker so no WOD at the box today.  I'm doing a home gym WOD.  Food will be easy this weekend because all I have in the house is various types of meat in the freezer.  It's all good though.  Nothing like a batch of chili to ward off the cold.

San Fran / Rest & Travel

3rd day in San Fran and no visits to the box out here this week.  Work has been busy so I've just worked on drills in my room for the Olympic class coming up in March.  Good rest overall.  Paleo has been a lot easier this trip but that is partially due to no appetite on my part.