***DO NOT ATTEMPT THIS DAY IF YOU ARE UNTRAINED***
Not to sound arrogant but today was probably the second most physically demanding day I have experienced to date, just behind the Hopper, and the worst part, I sure as hell wasn't expecting such a high level of brutality!
CMo and I have been rowing 5k's once a week. We decided to change it up this week and do a "less taxing" (so we thought) routine from OPT's site. The prescribed workout was 7 rounds: 300m row at 100% with 3 minutes rest in between each round. CMo had the great idea of increasing the rounds to 10, when I asked him how much rest in between he said "I don't remember, either 1 minute or ninety seconds, lets do a minute of rest." We compromised on ninety seconds of rest. If only CMo would have remembered the prescribed rest time.
AM: 10 rounds 300m row at 100% with 90 seconds of rest in between rounds (time/avg. watts):
JMO- CMo
1. 0.59.9/352- 1.01/322
2. 0.59.9/352- 1.01/333
3. 1.00/341- 1.01/327
4. 1.02.5/310- 1.02.5/310
5. 1.01/319- 1.03.5/291
6. 1.01/325- 1.03/302
7. 1.03.2/299- 1.04/274
8. 1.01/328- 1.03/297
9. 1.01/333- 1.01/331
10. 57.4/400- 1.02/308
This workout was extremely demanding! A great way to wake you up at 7:30 am. I was not expecting 300m to be so difficult. I am still improving my rowing efficiency and working on my technique. For my last three rounds I focused on driving through my toes on the pull. Like I was jumping for a rebound. On the last round I tried to keep my back straight, I was successful for about half of my pulls, this extended my stroke and therefore immensely decreased my time. Using my legs also took a lot of stress off of my upper body.
PM: "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats
JMo: 21 rounds + 5 pull ups and 3 push ups (PR)
CMo: 19 rounds + 5 pull ups and 7 push ups (PR)
Obviously, this was also very tough, even with the 8 hours of rest in between WOD's. CMo went first and tore it up, really set the bar for me to try and reach. Halfway through we had an audience of narcissistic "bodybuilders" admiring our cunning. I was surprised that they could take time away from maxing out on their barbell curls and the deep conversations about their excitement for the new Boondock Saints movie. I think they would have attempted "Cindy" if they didn't fear stretching out their wife beaters or perspiring through their sweatpants. Either way, CMo and I earned our epic cheat night that you can check out on Facebook. Tomorrow will be an active rest day with some skill work and a short met-con, thank God.
Friday, November 13, 2009
Thursday, November 12, 2009
Day and Night
The weather today was crappy. I was reassured every hour of the crappiness by my co-worker who loves to complain about any and everything. I don't blame her, she had to stand while smoking her cigarettes because the rain prohibited her to sit on the bench outside. Can you believe that? She actually had to burn a calorie or two standing while her sole purpose was to shave years OFF her life, not increase them! What a hypocrite.
When I first woke up, knowing that I was going to run today, I was disappointed in the rain. CMo and I exchanged a couple texts debating on whether or not to run. We decided to go for it.
AM: 5k run
21:56 (PR)
Well, what can I say, the run today was great. I can really tell that our running ability is improving. Not once did I feel as bad as I had felt on the previous runs. The cool weather and light rain made for pleasant running conditions. The uphills were not as taxing as they were even a week ago. When we finished (strong I might add), I was not as drained as I have been. Clearly, we are getting in better running shape!
PM: Shoulder Press
1x10 100 lb
1x8 110 lb
1x6 115 lb
1x6 125 lb
1x6 130 lb
This workout was just difficult enough to have me struggle to get rep or two on some of the sets. It forced me to stay tight in the abdomen to take pressure off of my spine. I am not used to doing a high volume of shoulder presses with significant weight. I had to stay strict and focus on form.
When I first woke up, knowing that I was going to run today, I was disappointed in the rain. CMo and I exchanged a couple texts debating on whether or not to run. We decided to go for it.
AM: 5k run
21:56 (PR)
Well, what can I say, the run today was great. I can really tell that our running ability is improving. Not once did I feel as bad as I had felt on the previous runs. The cool weather and light rain made for pleasant running conditions. The uphills were not as taxing as they were even a week ago. When we finished (strong I might add), I was not as drained as I have been. Clearly, we are getting in better running shape!
PM: Shoulder Press
1x10 100 lb
1x8 110 lb
1x6 115 lb
1x6 125 lb
1x6 130 lb
This workout was just difficult enough to have me struggle to get rep or two on some of the sets. It forced me to stay tight in the abdomen to take pressure off of my spine. I am not used to doing a high volume of shoulder presses with significant weight. I had to stay strict and focus on form.
Wednesday, November 11, 2009
Filthy Fifty
Well, today was the day. Time to actually give a good performance. I have improved my fitness significantly since the last time I did this workout. I believe, going into today, my PR was 30+. I just remember bonking out before the wall balls. Today was different. I have a different mentality now, a better diet, a stronger will and most importantly, I am in better shape!
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
22:40
A I told Vadim last night, my disappointment was only outweighed by my satisfaction. I was really hoping for sub 20, this would have completed my life. Am I upset with my time? Not in the least, I am very proud of myself. Looking back now, I think that was the best time I could have posted in the current shape I am in. I really left it all out there. Yes, there was a lot of resting, but it was because my body stopped working! This WOD is set up so perfectly! It is like physically abusing poetry. Let me explain.
Jumping pull ups are a joke if you ask me, there is no reason one can't do these for hours on end, that is, until you put 50 box jumps before them. This actually takes away from your jumping ability and forces you to use more of your upper body.
Before starting the WOD you think, 1 pood (35.2 lbs) kettlebell swing, are you serious? How about I just raise my arms over my head 50 times? Well, thanks to the box jumps, my shoulders are now fatigued from the pull ups. This 1 pood actually has some weight to it!
Walking lunge, strategically placed to give you somewhat of a breather, for, the hard part is still 150 reps away, deep breaths, deep breaths.
Then comes the knees to elbows, these are just demanding as hell, you could put these anywhere in any WOD and they will always suck. I just tried to get ten at a time. Some sets were fifteen, others were five. Just get through them is all that is on my mind.
Next, push press with 45 lbs. 45 lbs??? I crap 45 lbs! Your kidding me right? No Jason, I am not kidding you, the difficulty of anything after knees to elbows is increased, you know this! Deep breaths, deep breaths.
Now, this is where the workout gets hard. Probably the best placed exercises of all. Starting with back extensions. Note, these are called back extensions and not fuck-up-your-hamstrings-and-quads-so-much-that-standing-becomes-an-affliction-extensions! Many people, like myself, can do 50 back extensions in 1-2 sets. This is great for shaving time off of this exercise, but I actually think it increases your time because of the following exercises.
By this time the 20 lb wall ball feels like 50 lbs, and you feel like 500 lbs, whatever, here we go. One.... holy shit, I can't squat. My legs are done from those......back extensions!?!?!?! This is the time in the workout where you really have to dig deep, you have a mountain to climb. Just keep on going, squat and throw, squat and throw.
Once the wall balls are done, you are running on fumes, this is okay (or is it)because you only have two exercises left, unfortunately, one of the exercises, burpees, requires more cunning then any of the preceding movements. Here is how I attack them, every time you feel like stopping, drop down and do another burpee.
Finally, we are at the end, 50 double unders. You can double or triple the length it normally takes you to do 50 double unders for this set. Your body doesn't work very well right now for some reason. Just breath and bang out as many as you can at a time. Your shoulders are on fire, your vertical resembles more of a horizontal and your you lungs are not working as efficiently as they were this afternoon. Just keep going, it will be over soon.
The Fifty is as great as it is terrible. It really tests your will and ability. You go in with a game plan and come out with no game and no plan. I held back puke 3 times. I don't usually feel sick during workouts but I did today. Stopping made it worse, this helped during the burpees. My advice, don't kill yourself on any one exercise. Save something, very little of course, in the tank. Minimize rest maximize reps.
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
22:40
A I told Vadim last night, my disappointment was only outweighed by my satisfaction. I was really hoping for sub 20, this would have completed my life. Am I upset with my time? Not in the least, I am very proud of myself. Looking back now, I think that was the best time I could have posted in the current shape I am in. I really left it all out there. Yes, there was a lot of resting, but it was because my body stopped working! This WOD is set up so perfectly! It is like physically abusing poetry. Let me explain.
Jumping pull ups are a joke if you ask me, there is no reason one can't do these for hours on end, that is, until you put 50 box jumps before them. This actually takes away from your jumping ability and forces you to use more of your upper body.
Before starting the WOD you think, 1 pood (35.2 lbs) kettlebell swing, are you serious? How about I just raise my arms over my head 50 times? Well, thanks to the box jumps, my shoulders are now fatigued from the pull ups. This 1 pood actually has some weight to it!
Walking lunge, strategically placed to give you somewhat of a breather, for, the hard part is still 150 reps away, deep breaths, deep breaths.
Then comes the knees to elbows, these are just demanding as hell, you could put these anywhere in any WOD and they will always suck. I just tried to get ten at a time. Some sets were fifteen, others were five. Just get through them is all that is on my mind.
Next, push press with 45 lbs. 45 lbs??? I crap 45 lbs! Your kidding me right? No Jason, I am not kidding you, the difficulty of anything after knees to elbows is increased, you know this! Deep breaths, deep breaths.
Now, this is where the workout gets hard. Probably the best placed exercises of all. Starting with back extensions. Note, these are called back extensions and not fuck-up-your-hamstrings-and-quads-so-much-that-standing-becomes-an-affliction-extensions! Many people, like myself, can do 50 back extensions in 1-2 sets. This is great for shaving time off of this exercise, but I actually think it increases your time because of the following exercises.
By this time the 20 lb wall ball feels like 50 lbs, and you feel like 500 lbs, whatever, here we go. One.... holy shit, I can't squat. My legs are done from those......back extensions!?!?!?! This is the time in the workout where you really have to dig deep, you have a mountain to climb. Just keep on going, squat and throw, squat and throw.
Once the wall balls are done, you are running on fumes, this is okay (or is it)because you only have two exercises left, unfortunately, one of the exercises, burpees, requires more cunning then any of the preceding movements. Here is how I attack them, every time you feel like stopping, drop down and do another burpee.
Finally, we are at the end, 50 double unders. You can double or triple the length it normally takes you to do 50 double unders for this set. Your body doesn't work very well right now for some reason. Just breath and bang out as many as you can at a time. Your shoulders are on fire, your vertical resembles more of a horizontal and your you lungs are not working as efficiently as they were this afternoon. Just keep going, it will be over soon.
The Fifty is as great as it is terrible. It really tests your will and ability. You go in with a game plan and come out with no game and no plan. I held back puke 3 times. I don't usually feel sick during workouts but I did today. Stopping made it worse, this helped during the burpees. My advice, don't kill yourself on any one exercise. Save something, very little of course, in the tank. Minimize rest maximize reps.
Monday, November 9, 2009
WOD x 2
I thoroughly enjoyed the Crossfit seminar with Coach Glassman yesterday. Getting to listen to and meet him is an experience I will never forget. Not to mention, getting to see and workout in a gym like CF Fairfax! I was absolutely in love with their layout!
Please notice the pull up bars that extend the full length of the gym along the left hand side, the olympic lifting platform floor and the amount of rings! Not pictured are the 20+ barbells, 10+ racks, kettle bells and hundreds of pounds (maybe over 1000lbs) of bumper plates. They had about 6 stacks that were each 3+ ft high.
Overall, it was a great experience, but you know me, I was hoping to get in a little tougher workout. I was expecting Fran and instead I got 200 reps in 20 minutes. I didn't even work up a sweat. I felt I needed to make up for it by doing two WODs today.
AMRAP 20
12 snatches, 65 lbs
10 push ups
14 rounds + 4 snatches
What a "sneak-tip killer" this WOD was. On paper I see 65 lb anything and I think "hmmm maybe I should increase the weight?" Then I thought, "well, I can probably get 20 rounds, I cant see myself not doing all the snatches unbroken." then I talked to my brother who informed me that this WOD really knocks you down a few pegs. He said when the 20 minutes ended, he collapsed in a pile of his own sweat and vomit (minus the vomit). He told me to shoot for 15 rounds, I did. Right off the bat this workout sucked, I got to 8 snatches and I started to doubt myself. It was pretty pathetic. I don't think any of the sets of snatches were done consecutively. I squeezed in some sort of rest throughout. All of the push ups were unbroken, which always makes me happy. This WOD was totally serial.
***15-20 minutes after***
Continuously running clock pull ups. Increase amount of reps by one with every consecutive minute.
18 rounds + 11 llups (PR)
Needless to say, after 100+ pull ups on Saturday and a AMRAP that just kicked my ass, I wasn't particularly excited about attacking this WOD. Although, once I started, I knew I had it in me to PR. I really thought I was going to get 20 rounds, and I think I could have if it wasn't for my hands/skin failing me. After my 11th rep in the 19th minute, I looked at my hands and decided that it was enough. Two of my callouses were hanging off. The pain then started to come. I am sure if I wouldn't had looked I could have possibly got 20 rounds, but I am still satisfied. I feel like I have been hit by a train. I am really looking forward to tomorrows rest day!
Vadim, feel free to comment on the hairy ape chest or the Jaredesque double chin.
Please notice the pull up bars that extend the full length of the gym along the left hand side, the olympic lifting platform floor and the amount of rings! Not pictured are the 20+ barbells, 10+ racks, kettle bells and hundreds of pounds (maybe over 1000lbs) of bumper plates. They had about 6 stacks that were each 3+ ft high.
Overall, it was a great experience, but you know me, I was hoping to get in a little tougher workout. I was expecting Fran and instead I got 200 reps in 20 minutes. I didn't even work up a sweat. I felt I needed to make up for it by doing two WODs today.
AMRAP 20
12 snatches, 65 lbs
10 push ups
14 rounds + 4 snatches
What a "sneak-tip killer" this WOD was. On paper I see 65 lb anything and I think "hmmm maybe I should increase the weight?" Then I thought, "well, I can probably get 20 rounds, I cant see myself not doing all the snatches unbroken." then I talked to my brother who informed me that this WOD really knocks you down a few pegs. He said when the 20 minutes ended, he collapsed in a pile of his own sweat and vomit (minus the vomit). He told me to shoot for 15 rounds, I did. Right off the bat this workout sucked, I got to 8 snatches and I started to doubt myself. It was pretty pathetic. I don't think any of the sets of snatches were done consecutively. I squeezed in some sort of rest throughout. All of the push ups were unbroken, which always makes me happy. This WOD was totally serial.
***15-20 minutes after***
Continuously running clock pull ups. Increase amount of reps by one with every consecutive minute.
18 rounds + 11 llups (PR)
Needless to say, after 100+ pull ups on Saturday and a AMRAP that just kicked my ass, I wasn't particularly excited about attacking this WOD. Although, once I started, I knew I had it in me to PR. I really thought I was going to get 20 rounds, and I think I could have if it wasn't for my hands/skin failing me. After my 11th rep in the 19th minute, I looked at my hands and decided that it was enough. Two of my callouses were hanging off. The pain then started to come. I am sure if I wouldn't had looked I could have possibly got 20 rounds, but I am still satisfied. I feel like I have been hit by a train. I am really looking forward to tomorrows rest day!
Vadim, feel free to comment on the hairy ape chest or the Jaredesque double chin.
Sunday, November 8, 2009
Coach Glassman in the Box
Today I woke up at 7am on a Saturday to catch the metro to the absolutely stunning Crossfit Fairfax box for a free Crossfit 101 seminar with Coach Glassman! It was pretty surreal seeing the man who have created a way of life that dictates mine. We basically sat around for several hours asking him questions about Crossfit. He was extremely knowledgeable, funny, informative and interesting. He spoke a lot about being a trainer and I cant wait until it is my turn. I was introduced to all 5'7" of him during the break, got to shake his hand and chat for a bit. At the end of the day I went up to him alone and thanked him and told him how Crossfit had changed my life. He thanked me and said "your Jason right?" He remembered my efffing name which tells me that he is going to personally make sure I get my Level 1 cert. comped and he will provide a box for me to open my own affiliate! We're best friends!
The skill level at the seminar was below average. We did a team workout and lucky me, I got paired with the four most below average CFer's there. This actually turned out to benefit me because I was forced to do most of the workout. Unfortunately, due to the fact that three of my teamates were "unexperienced" girls, they put us on the 6'5" pull up bar!
Team Workout:
300 wall balls 20 lb men/6! lb woman
300 pull ups
20 rep max per set (once you did 20 you had to let someone else go)
I did 100 wall balls and 100 pull ups (not very evenly split). One woman in my group could not squat nor throw a 6 lb ball ten feet in the air. Not a single rep should have counted but I think our counter gave her credit. She also elected not to do pull ups, don't worry, Jason will do them! I also thought it was funny when one of the girls said to me "can you take my turn, I am tired?" "haha sure, I know how tough those jumping pull ups can be." I was forced to basically do the splits for every pull up since I was nearly banging my knees on the ground on every swing! It was a lot easier then I originally thought it would be but I would have loved to use one of their 9' bars!
The skill level at the seminar was below average. We did a team workout and lucky me, I got paired with the four most below average CFer's there. This actually turned out to benefit me because I was forced to do most of the workout. Unfortunately, due to the fact that three of my teamates were "unexperienced" girls, they put us on the 6'5" pull up bar!
Team Workout:
300 wall balls 20 lb men/6! lb woman
300 pull ups
20 rep max per set (once you did 20 you had to let someone else go)
I did 100 wall balls and 100 pull ups (not very evenly split). One woman in my group could not squat nor throw a 6 lb ball ten feet in the air. Not a single rep should have counted but I think our counter gave her credit. She also elected not to do pull ups, don't worry, Jason will do them! I also thought it was funny when one of the girls said to me "can you take my turn, I am tired?" "haha sure, I know how tough those jumping pull ups can be." I was forced to basically do the splits for every pull up since I was nearly banging my knees on the ground on every swing! It was a lot easier then I originally thought it would be but I would have loved to use one of their 9' bars!
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