It’s Open Season….2015

Here we go Again!

Here we go Again!

It is that time of year again. $20.00 and a quick registration provides the opportunity to compete against 200,000 of your nearest and dearest friends. Each year, thousands of hopefuls sign up in order to prove their standing in the world wide cult!

So happy we are not kicking off this year with seven minutes of puketastic burpees. Instead it is:

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Dead lifts, 115#  / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Dead lifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
The addition of the scaled class is a welcome change. Beats having to enter a zero! I can do toes to bar all day, as long as it’s a barbell and it’s on the floor.
This will be an exciting one and can already envision my forearms getting fried. Lots of forearm and lacrosse ball action prior. Also, lot’s of hamstring work.  Definitely looking forward to catching the 12Labours crowd getting together at 10:00am in Annapolis District.
12Labours

This Week’s Wrap Up

Week Ending 10-26-14

Sixth week of WLC is over. Almost caved last night as I was ready for cocktails and either waffles or a cheese steak, depending on which truck was parked at Jailbreak. Instead it was a dinner in night with sushi which was great. HALT. Don’t make decisions when you are hungry, angry, lonely, or thirsty for IPA’s. The last one is our add on. It’s supposed to be tired.

MON-FITNESS

Back Squat – work to a heavy 8 rep in 4 sets 8-8-8-8

***5-10 pounds heavier than your last 10rep back squat

+

6 min AMRAP

5 burpees

25ft bear crawl

This was a good way to start the week. Finished 300 for a set of eight which was good. Legs were beat up for a day or two however it was worth it. Bear crawl and I don’t get along, so i subbed KB swings.

 

TUES-FITNESS

15 min AMRAP

30 double unders

20 Walking lunge steps (35/25)

10 pullups/ring rows

60 singles, unweighted lunges, and ring rows. I forget how many rounds, however it was tougher than it looks. Lunges are no joke. Everyone walked funny until Thursday.

 

WED-SPORT

5 sets of the following for time:

5 Bench Press (BW)

10 Russian KB Swings (2/1.5)

15 Abmat situps

20 Cals on Rower

rest 3 min b/t sets

This was the best one of the week, 185-205 on the bench, 100lb KB. all rounds were 2:15 – 2:40. The row was a lot more challenging that I thought it would be. Seemed like forever to get to twenty calories.

FRI-FITNESS

15 min ascending ladder:

1 squat clean thruster (115/75)

1 burpee over the bar

run 200m

2 squat clean thrusters

2 burpees over the bar

run 200m

This was the best squat cleans have felt, period. I wasn’t chasing the bar, got deep enough. Did all unbroken. BOB or burpees over bar are not fun.

Thursday was a rest day. Saturday we did some errands and favors that almost counted as a workout so we’ll take it. Off to Patapsco this morning for a run. Berger is finally rested up from her last visit.

Five Weeks In….

Sandwich Guy

 

We just finished our fifth week of Whole Life Challenge. We have only cheated a few times, and let’s face it, when Lobster Mac’n Cheese is on the menu, you order it, and then crush it as though you haven’t eaten in days. We had some dessert for Kylie’s birthday, because what’s a birthday without cake? Or in this case, two cinnamon brownies with vanilla ice cream, whipped cream, shaved chocolate and caramel sauce. Yes, it was awesome.

SG

All in all my energy level has been pretty good. I had the usual paleo flu the first week, however nothing ridiculous. I do know that i have to eat some rice or something once in a while. A full day or two without any carbs isn’t pretty. Grumpypants. Hit a few PR’s so far. Took two minutes off my Grace time and hit 285 back squat for ten reps. Previous had been 275 for 10. I have been running, scratch that, jogging on the weekends and that has been better. Five miles yesterday and three today. Knee is a little pissed at me, but let’s face it, i haven’t been kind to it. Back to PT next week where I am sure they will tell me to quit CrossFit and I’ll smile and nod.

Has anyone else tried Progenex Cookies and Cream yet? Big win. Mix some with ice and water in the blender and it is the same as a milkshake! Not, but it’s always good to hope. Remember that if you believe it, it must be true. They make the best tasting protein on the market and I think I have tried just about all of them. Maybe it was hydrolyzed and now it’s not or whatever the rumor is however I notice faster recovery times and results when I hit the awesome-sauce. Bottoms up.

progenex

Progenex Force is also a very solid pre-workout supplement. I used to swear by No-Xplode and I like Force better. It makes your face tingle so you know it’s good. I think the Beta Alanine is what gives you the pin prick fresh face feeling. Lactic acid blocking little dickens. I notice I don’t have the crash I used to get from other versions. This tends to last longer. Works great for a quick ten minute AMRAP or a longer run/jog/trudge march. Progenex: http://progenexusa.com/

force-pkg-mockup

 

What other goodies? Xendurance, PurePharma Vitamin packs, and FitAid. So basically, it looks like i just replaced booze and junk food with supplements. Whatevs. We go through this stuff just for the toys, the gear, and the awesome-sauce.

FitAid is a more paleo friendly version of KillCliff. The pre-workout/recovery/whenever you want one drink. Similar packaging with the taller slender can. Thank you Red Bull. It has all the joint friendly additives lick glucosamine, turmeric, magnesium, potassium, B vitamins, green tea. You know, all of the good stuff that we never get enough of according to the supplement companies. Link: https://www.drinkfitaid.com/

fitaid

The Day After….

The food Gods blessed us last night by having Kloby’s food truck at Jailbreak which was wonderful. Craft beer and BBQ, what else could you possibly need? It was our first time at Jailbreak and we will definitely be back. The Jalapeño IPA is excellent as was their stout, the black cherry porter, the orange flavored Heffe, the cider,…don’t judge.

Little beat up this morning but not too bad. No running this morning. Too much running back to back isn’t good for you. I read that somewhere. Heading to yoga this morning to get the kinks worked out and then a relaxing Sunday poolside because i didn’t get enough sunburn at the beach. Might as well add another layer.

What’s in store this week? Not entirely sure. 12Labours has been kind enough to post the WOD’s in advance which helps to plan the week and strategic rest days. Looking forward to seeing the line up!

 

The Day Before….

So, tomorrow morning we have a fundraiser for our awesome coaches who are headed to the big show in Carson City. They’ve been called up from the minors and will be locking horns with the best athletes who have ever put on nanos. Congrats again to 12 Labours, Luke, Brad, Jimmy, Rebecca, Kristen, and Christa. How else do we raise? By doing a WOD of course. Since the three boxes recently rebranded as 12 Labours, it is the 12 Labours WOD, which nobody knows anything about. All we known is we will have to do tire flips, running, stone squats or stone to shoulders, and a bunch of other stuff.

How much time have I wasted today trying to figure out what it is? Pretty much all of it. 12 reps of 12 different exercises…for 12 rounds. Maybe it will follow the 12 days of Christmas format….1 rope climb, 2 muscle ups, 3 stone to shudders, 400 meter run, 500 meter row, 6 box jumps, etc. Hey maybe it will follow fiflthy fifty where you just crush through a bunch stuff, puke,…do some more stuff…think about puking again. Chances of it being something like a drink a 12 pack with a few of your friends? Probably not. That will happen afterwards.

Lets to try to break it down logically.

What do we know?

  • Lots of people on the playground
  • Heats broken apart by fifteen minutes
  • Good weather
  • Both Rx and Scaled divisions
  • The person putting is a beast and military…no soul
  • Lots of toys
  • Three boxes

What have we Heard?

  • Rope climbs
  • Tire flips
  • Stones
  • Muscle Ups/Pull Ups and Dips
  • Running

My best guess:

  • Three rounds
  • 12 stone to shoulder
  • 11 overhead press
  • 10 cals on AD
  • 9 box jumps
  • 8 KB swings
  • 7 push ups
  • 6 tire flips
  • 500 meter row
  • 400 meter run
  • 3 burpees
  • 2 muscle ups
  • 1 rope climb

Looking forward to finding out!