CFE Bike WOD - 60 minutes - 85% tempo

This was supposed to be a tempo ride, but with the 9-14mph wind (somehow managed to ride into a quartering wind both ways on a round trip due to a small wind shift) this turned into an “all I got” type of affair. The miles with averages above 16 mph were downwind/little wind. The 12s and 13 mph miles were dead upwind.

Mile Time       Distance           Speed  
                                        Avg.  Max.
Warm up:
01   00:05:05   1.00         11.8   15.7  

Ride:
02   00:03:47   1.00         15.8   18.7  
03   00:03:28   1.00         17.2   17.9  
04   00:03:39   1.00         16.4   18.3  
05   00:03:59   1.00         15.0   16.9  
06   00:04:34   1.00         13.1   16.0  
07   00:04:39   1.00         12.9   14.7  
08   00:04:57   1.00         12.1   18.6  
09   00:04:37   1.00         13.0   18.4  
10   00:03:27   1.00         17.4   22.0  
11   00:03:22   1.00         17.8   20.1  
12   00:03:59   1.00         15.1   19.5  
13   00:04:15   1.00         14.1   17.1  
14   00:04:42   1.00         12.8   15.1  
15   00:04:43   1.00         12.7   14.5  
16   00:03:55   1.00         15.3   20.4  

Cool Down:
17   00:08:32   0.94         6.6   17.7  

Total   01:15:48   16.94     13.4   22.0

Front squat:

3x3

145/165/185

Thought the last rep was a little shallow . . . no Bruce to spot today . . tried for a 4th and that was a no go. 

High rep back squat: 10x185 crappy but got it.

Then 100 pullups for time: 9:45

25 1:23 (1:23) Okay . . . would still be a crappy fran . . .
50 3:43 (2:20) Wow . . . wheels falling off early
75 6:22 (2:39) Cool . . . consistent mediocrity
100 9:45 (3:23) I had more wheels to fall off . . who knew?

Oh and I got a palm tear . . . um, am I in the club now?  Yay. 

Cash in: CFWU x2 (less pullups)

Puppies:
5 Squats
5 Push-ups
5 Beginner Pull-ups
5 Sit-ups
15 Squats
15 Push-ups
15 Pull-ups Beginner Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups Beginner Pull-ups
25 Sit-ups

TIME = 6:09

Cash out: Not much - just some headstand core work and HSPUs.

The pullups were with feet on a bench with the bar at ~ 4 feet high.  I just wasn’t feeling it today; my son was not very happy in day care (again) and that makes it very hard to concentrate on a good workout!  I was going back and forth on the best way to do the pullups since I can now do an unassisted pullup.  I’m not good enough to get more than one or two at a time, though.  When I realized my son was going to have a hard day, I chose the easier pullup so that get back to him quicker. 

I did the pack workout

15 squats
15 pushups
15 pullups
15 situps
25 squats
25 pushups
25 pullups
25 situps
50 squats
50 pushups
50 pullups
50 situps

33min 15 sec
The pullups killed my time but I was determined to do them all. Great workout!

30 minute bike interveral setting.

As Rx’d, 17:58 (PR by 52 seconds!)

crossfitter - 27 February 2010 09:27 AM

As Rx’d, 17:58 (PR by 52 seconds!)

Congrats, Excellent time

Five rounds for max reps of:
Thruster (30# - still worried about adductor, definitely should have done more #)
Pull-ups (blue band)

R1:  18/11
R2:  20/10
R3:  16/10
R4:  8/9
R5:  15/8

Handstand and L-sit/tuck sit practice.

Had a hard time with this one…

Squats. Push-Ups, Pull-Ups, Sit-Ups

$-In:  Gymnastic Warm-Up (Beginner Day 1)

WOD:
15 Squats
15 Push-ups
10 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
15 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
20 Pull-ups
50 Sit-ups

16:42

Scaled the WOD and then halved the pull-up volume as I am slowly working through the elbow tendonitis issue.  Today was the first day in three weeks that I have tried pull-ups in a WOD and they were all assisted.  Crossfit does a lot of pull-ups!  That said, the last set of 50 push-ups was killer!

$-Out:  1 hour of snow shoveling the (hopefully) last 6” off the driveway and walk.  A real cool-down.

bob g - 27 February 2010 08:59 AM

Last Thursday at CF Lake Country, snatchfest.

Did a good hour with Tony on progressions and carry over exercises, power, snatch balance, heaving snatch balance, generally getting quickly under the bar. We worked wood bar, 15# practice bar, empty Oly bar and light load @ 65#. By the end I had done A LOT of reps and was gassed but finally hit a couple of pretty nice forms according to Tony. My shoulders weren’t as crispy as last week and recovery seems to be improving.

Off yesterday, the gym isn’t open Friday PMs. This morning was a modified squat day. I like the idea of the climbing squat medley but wanted to add some dead lifts also as I haven’t done much dead work lately.

w/u all lifts multiples @ 45,65,95,115
OHS,FS,BS 1-1-1 finishing each at approx 80% 1RM

OHS 65,95,115 shoulders are still a bit shot from Thurs snatch work
FS 135,155,185
BS 205,225,245

DL
w/u multiples 45,65,95,135,185,225
275,305,325F,275x3,225x5
I gave a go at a PR but 325 didn’t give me even a courtesy budge, not happening today. I need to build in more heavy for me DL work. The other lifts are moving up nicely but I don’t work DL very often and I think Sat AMs aren’t the best day for me to explore PRs.

That’s a lot of solid work, Bob! Nice job.

crossfitter - 27 February 2010 09:27 AM

As Rx’d, 17:58 (PR by 52 seconds!)

You rock, crossfitter!

Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

15:32

Friday

OHS/front squat/back squat

CFWU 3x10

OHS
45# x 5
front: 65/75/75/80/85
back: 115/115/120/120/120

Wow, I’m a wuss.  I couldn’t fully drop on any of the squats.  I rolled my ankle last week and it was really hurting the closer my butt got to the ground.  I bought a squat rack off CL this morning, unloaded it, and did this WOD.  I’ve got to weld a new post on it, I’m right in between a good squat height.  I did my best to work on form, dang, now I need a mirror.
cash out
16# 3x15
bench press/shoulder press/chest fly

Dog-n-it - 27 February 2010 09:58 AM

bob g - 27 February 2010 08:59 AM

Last Thursday at CF Lake Country, snatchfest…This morning was a modified squat day. I like the idea of the climbing squat medley but wanted to add some dead lifts also as I haven’t done much dead work lately…

That’s a lot of solid work, Bob! Nice job.

Dog-n-it - 26 February 2010 01:48 PM

Overhead Squat:  45-65-75-80-85
Front Squat: 95-105-115-135-140 PR
Back Squat: 145-155-160-165-170 PR

Pretty stoked about the incremental PR’s.  Little steps forward!

Not so bad your own self, Dog. Your lifts are moving up nicely.

Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

time: 15:01 (All the pull-ups assisted with 55lbs.)

10/31/09: 19:11 (pack scaling, no assited pull-ups)

i was actually able to use all four fingers for my left hand this time but definitely no thumb, still pretty much one-handed throughout

20 Squats
20 Push-ups
20 Pull-ups
20 Sit-ups
40 Squats
40 Push-Ups
40 Pull-ups
40 Sit-ups
60 Squats
60 Push-ups
60 Pull-ups
60 Sit-ups

Time =  31:15