Monday, March 19, 2018

Atlantis gym workout

This is what you get when you sleep in, a super crowded gym. Tried to do this workout below but had to wait for equipment. Also had to use 35 pound plate or kB during swings, so I did 12 1 arm swings. Had to double up a round due to waiting. Still a workout.

6 Rounds for Time:
400m row
21 AKBS @ 53/35 lbs.
12 pull ups

Saturday, March 17, 2018

Happy St. Patricks Day WOD

The Luck Of the Irish”
5 rounds:
17 kb swings 53/35
17sdhp 53/35
17 goblet squats 53/35

Thought about re-testing and I need another recovery day to really get after it. Hoping that I can retest on Monday.  This workout was way harder than I anticipated.


Friday, March 16, 2018

CrossFit Open Workout 18.4

CrossFit Open Workout 18.4 is:
The following for time with a 9 minute time cap:
Deadlifts (225/155)
Handstand Push-ups
Deadlifts (315/205)
50 Foot Handstand Walks (25 feet down, 25 feet back)
As always, athletes start on a 3, 2, 1 countdown before beginning the workout.

HSPU are not a strong suit for me, the reason is that I usually go for strict.  This burns you out rather quickly.  I was a bit concerned I would even finish this, so I opted to be super conservative.

Round 1 for HSPU i went 5 strict, 3 strict and then 4,3,5,1
Round 2 5,5,5
Round 3 6,3

Got to the 315DL and it was heavy.  


Wednesday, March 14, 2018


As the premiership announcers say I have a few knocks I am dealing with,   my left foot as well as my lower right back.   I rested yesterday but I was nt much better today.    I debated taking another day but decided to do something.   I went to the Y across from the hotel and they have the 3rd floor shut down for renovation so all I could do was ride the spin bike which was probably a good choice.   30 minutes on the bike with a few 1 minute intervals in.   Back loosed up a bit. Will need a good sweat going before 18.4

Monday, March 12, 2018

18.3 Retest Fail

6:30am class with Tucker.  No one else.  Self paced warm up things are looking good.   3,2,1 Go

1st 100 are moving fast a couple of big sets and then with 5 to go.   I can feel a sharp pain in my foot where I tore my fascia a few months ago playing hoops.   So I have to stop.  That sucked I was at least 25 seconds ahead of the pace I set last time.  I stretch it out and put both of my wraps on that foot and change shoes.  I can feel it but not enough to stop me.

3,2,1 Go

The first round goes well but more on par with what I had done before.  So I make up some time in the OHS and make up time in the next set of double unders. Then proceed to give a lot of it back in the next set of double unders. Now I am matching my splits from the first time. At this point I realize its not happening and shut it down.    A little disppointed but glad the foot thing is not as bad a tear as last time.  

Sunday, March 11, 2018

Rest Not a rest day

I had planned on doing 10-20 minutes on the airdyne but when I got to the gym Drew Paetow was getting ready to do last weeks 20 Min AMRAP so I joined him.

20 Min AMRAP
1000m Row
20 Pushups
20 Wall Balls

Saturday, March 10, 2018

Crossfit Open 18.3

Going into this workout I was worried about the OH Squats because of my shoulder and the muscle ups.  In the end the double unders were just too slow to complete one whole round. I need at least a minute to get thru the bar muscle ups and I was able to do 4 in 15 seconds. A bit surprised how slow my dubs were.  Oh well.  At least I have a score.  Now I just have decide whether it was good enough,

Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Time cap: 14 minutes

456 Reps 
Tiebreaker - 13:45