Dork

Dork (Rounds + Reps)

20:14 AMRAP
33- Cals row
15- Deadlifts 225/155
4-Rope Climbs

 

3 Rounds plus 2 Calories

Backwards Jerry

Backwards Jerry

• For Time
• 2000m Row
• 1 mile Run
• 2000 Meter Row

Change of plans WOD

Change of plans WOD.  Workout will be the following
Row 1,000 meters
20 hand-release pushups
Row 750 meters
30 hand-release pushups
Row 500 meters
40 hand-release pushups
Row 250 meters
50 hand-release pushups

No time?

 

This is Hard

This is Hard (Rounds + Reps)

A) 20AMRAP
10- KB Swings 70/53
15- Toes to Bar
20- Box Jump 24/20
25- Wallballs 20/14

 

A nice long wod.  Sad that the D is closing. 

4 plus 53

 

Fran Strength Day

(Life) Fran Strength Day (Load)

A1) Front Squat
7-7-7-7
*From the floor

95,115,135,165

A2) Strict Pullup
4x(5-10)

A3) Banded OH Walk
4x50ft

A4) Rope Climb Work
4x(2-3min)

Crossfit Open 18.5 (or 12.5 or 11.6)

Workout 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb. 

Score from 2011 - 102 reps
Score from 2012 - 110

I was hoping to match or beat what I had done in 2012. It started off fine but I got confused and I thought I was on round 9 when I was on round 12.  I had dropped the bar and move the pullup bar. No significant impact but it was going to be the difference in beating my score from 2012! That round of 18 was brutal.   This workout really fucks you up.   Its an hour and half a go and I can still feel it.

Score = 110! 

Last Workout in Bahamas

After a short discussion with Susie we decided that trying to go to Happy Hour Crossfit would be pushing it so I went to the crowded resort gym one last time. Not sure why they didnt make it bigger. Super dangerous in the free weight area as no room to actually use the weights.
Elected to do a circuit workout.  3 rounds of each 15 reps on each technogym machine they had. Got a good pump and it was better than nothing.

Rest Day

Rest Day- Debated all day whether to go to Happy Hour and do 18.5.  In the end decided against it and would try to squeeze it in tomorrow before we leave. 

Crossfit Happy Hour Visit #2

Got to meet the other owner - Mario Andres Jordan.  Great guy.  He has a rowfit class and wants to open a rowing studio in addition to his crossfit gym.  I connected him with some of the websites that i follow.    Good wod today.

3 Rounds
800m Run
Rest 2 minutes

Turnaround point was the Paradise Island sign

Rd 1 - 3:35
Rd 2 - 3:44
Rd 3 - 3:32

Atlantis Workout #2

I had planned on going back to Crossfit Happy Hour but they programmed Karen so I passed.   Karen is a brutal wod and was going to leave me sore for a least a week.  Opted to do a strength WOD at the resort gym.

2018 challenge work

Strength not for time
10 hang power cleans
10 front squats
8 hang power cleans
8 front squats
6 hang power cleans
6 front squats
4 hang power cleans
4 front squats
2 hang power cleans
2 front squats

Uncertain of barbell weight but think it was more than the 45lb bar.

Machine AB and back

Crossfit Happy Hour

Crossfit Happy Hour

Warm up
30 reps jump rope
20 air squats
10 good mornings
5 high knees
  Butt kicks
Bear crawl

Wod
21-15-9
Sdhp
Thruster

7:12

Wod 2
emom 10

30 dubs
30 v-ups

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.

ROW HELEN x 2

ADVANCED

6 Rounds for Time:

400m row

21 AKBS @ 53/35 lbs.

12 pull ups

Happy St. Patricks Day WOD

The Luck Of the Irish”
5 rounds:
17 kb swings 53/35
17kte
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.

18:15

CrossFit Open Workout 18.4

CrossFit Open Workout 18.4 is:
The following for time with a 9 minute time cap:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
then
21-15-9
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.  

 111

Knocks

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

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.  

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

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

Lots of Days Off

I had two days off as I was on the road and then unexpectedly another one yesterday because of the snow storm.  I flirted with doing 18.3 but thought it would be better to just get a workout and do 18.3 tomorrow or Sunday.

4 Rounds of
1000m Row
10 Wall Balls
10 Pushups
10 KBS @ 53lbs

Dragging & Row Series TT win

Not dealing with the stress of life very well right now.   Looking forward to my vacation.

4X10 Deadlifts

WU(135), 185, 225, 275, 295

They had programmed 6k meters and I could only manage 5k at a very slow rate.

I did get confirmation I won the over 50 lightweight Row Series Time Trial.

Crossfit Opens 18.2 Retest

Crossfit Open 18.2A and 18.2.B For Time
Part A:

• 1-2-3-4-5-6-7-8-9-10 Reps of:
• Dumbbell Squats (2 x 50/35 lb)
• Bar-Facing Burpees

Part B:

• 1 rep max Clean
• Time Cap: 12 minutes 

I learned a lot from my test run on Friday.   It was all confirmed last night when I got a helpful text from Glenn Waters.  Here is what he shared "Think of this wod as simply the metcon portion. Ignore/don't worry about the lifts. Go Hard on the squats and burpees by building into them each round. When it's done lay down for 45 secs with your legs propped up then get up and clean a very low weight."   When you get a text that absolutely is in line with your strategy it really gives you a little bit of extra confidence. 

My goal was at a minimum to finish round 7 in 3:30.   I was 15 seconds under that and worked hard to hold it.

18.2.A - 6:30
18.2.B  185,205,225,227(F)

Last of the Saturday Masters

 Its a little sad that we only have a few more weeks of the Saturday Craic Masters at the D.  What makes it even more sad is that we have small numbers because of the open.

We had 6 today - Steve, Steve, Dennis, Jamie and Anthony.  I had planned a team wod but Jamie did 18.2 so I went on my own.

Partner WOD
30 Min AMRAP -

10 KB DL
10 KB Swings
10 KB S2OH
15 Situps

Row while partner does the KB and Situp work. The score is meters rowed.  I just matched up with who ever was about the the same timing. Score is meters rowed.

3332 Meters rowed

This makes me laugh as it looks like someones butt

Test Run of 18.2

Test Run of 18.2

A two part workout with a 12 minute time cap.

The first part is 18.2.
CrossFit 18.2
1 x Dumbbell Squat
1 x Bar Facing Burpee
2 x Dumbbell Squat
2 x Bar Facing Burpee
3 x Dumbbell Squat
3 x Bar Facing Burpee
4 x Dumbbell Squat
4 x Bar Facing Burpee
Complete ladder up to 10 reps of both exercise

After Completing 18.2 Go Straight into 18.2 A

Use the remaining time from the 12 minutes to establish a 1RM Clean
Your score is a combination of both parts of the workout.
18.2


The first part was a lot slower than I would have liked.  I stayed relatively calm and wasnt too gassed.  The 2nd part I opened at 185 no problem, 205 was no problem, 225 was more challenging. Failed at 235 twice

18.2.A - 8:26.9
18.2.B - 225