Deadlifts and Running

CFHQ 090321

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

19:26

These running and Deadlift WOD's are tough. Runs were over 800m, maybe 840, 850ish. Doesn't make a huge difference, my running today was Mike Murphy slow.

Comparable results

CFHQ 090319

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Scaled to 25#

32:42 (71 Sets)

Last time I did this WOD can be read here. I did it in less time, (21:03), but I used a belt for the weight. I don't think the belt made a big difference, my strict pullups were definately better back then. I didn't count the rounds but it was probably less. Strict pullups, like ring dips, are something you have to stay on top of. I let them slide for 6 weeks and gained weight, and now I'm paying for it. The results don't lie.

Scaling for Power Output

(Jeremy doing a good job with 155# squat cleans)

CFHQ WOD 090314 (Scaled)

5 rounds for time:
135# Hang Squat Clean 9 reps
18 ring pullups

19:01

This was an effective scale. 135 was heavy enough for me that I could rep them out in sets of 3 after the first round and not die. I feel a lot stronger and I found the limiting factor to be my lungs in this one. Although, the Rx'd weight of 155 would have been tough. Good job to Murph and Jeremy who were able to lift it. Murph put up an impressive time of 3 minutes faster than mine at 155.

I don't like the CFHQ scale for rope climbs of 15 towl pullups per one rope climb. That would be 225 towel pullups and turn this WOD into an epic 40 minute battle. I am glad we did this the way we did, it left me laid out pretty good. The MetCon pain is still really bad but I forsee it getting better soon.

The 4 Horseman

(Owners of The 4 Horsemen gym. Stand up guys and excellent athletes. Anyone interested in hitting a workout with us or wants some personal training from myself just drop me a line.)

CFHQ WOD 090311

Complete AMRAP in 30 min of:
5 pullups
5 ring dips
15 situps (ab mat)

22 rounds (scaled the ring dips at 11 minutes in)

There is nothing like a WOD completely crushing me to make me want to tighten up my diet. Again, it felt like I was wearing a 20lb vest, I was simply crushed on the ring dips. I was capable of busting out all the pullups and situps unbroken. I should have scaled the dips from the start, but even with a slow start it was still a high intensity workout.

I finally got around to reading a bunch of Robb Wolf's stuff from Perforamce menu. I am going to implement intermitent fasting tomorrow and completely cut out grains and dairy. I will soon do a post on both topics and why I am doing so.

Ben, (pictures on the right), put a a stellar performance today with 27 rounds + 5 pullups + 1 ring dip Rx...maybe the rest of the horseman can post their rounds?

Vacation from Metcon is Over!

(No more GOMAD and big mac's, Paleo for now. When I get time to read the Robb Wolf articles from Performance menu I will be trying out some new things, more to come on this)

Today was my first time doing something other than lifting heavy weights in over 5 weeks. It was not a surprise that I was defeated...it felt like I was wearing a 20lb vest.

CFHQ WOD 090309
Complete As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps Walking Lunge

6 rounds + 5 HSPU + 3 L Pull-ups

Not a stellar performance but in time I will start posting better numbers. I was prepared for this and I am willing to fight through the added pain. Everyone knows Cardio-respiratory pain is the worst!

GOMAD post coming soon!

NHL All Star Game

CFHQ WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
22:15

I did this WOD, knowing it would crush me, because I owed 60ish HSPU's for my 30 day challenge. I was impressed with how good my HSPU's are getting. The L pullups in this WOD were bone crushing hard.

This weekend I am going to visit my brother in Quebec. While I am there Dani and my Uncle Jim are going to the NHL all star game in Monreal. I am really excited about going, it should be a really good game.

Tomorrow I am going to do Mr Joshua "light" at the University gym for anyone interested. I am going to bring the barbells up to the "cardio" area. Maybe a future blog post will be why crossfit doesn't like the way gyms use the word cardio.

What's with Murph?

Murph has always been a top performer in the gym but it seems like he has been crushing everything lately. 380lb back squat for 5, 145lbs press for 5, 209 OHS for 5, and today he crushes the WOD i did yesterday, posting a 10:41. He has been taking some time off from the met-con workouts and focusing on SS. I know for a while he did strickly SS workouts. What is going to happen when he gets back into more met-cons? Will I still have an advantage because he can't run or do situps? We'll have to go head to head in some benchmarks when you get back from Italy Murph and see how much of a beast you are becoming.

Warm Up
Dynamic stretching
CFWU x 1
3 rounds of Cindy for time...2min ish
CFHQ WOD
For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

32:21

I think I might have got more out of this WOD if I scaled it. I wasn't connecting on the GHD situps and the Thrusters buried me.

CFHQ WOD

(Jeremy crushing me in the Ring Dips today)

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

18:52
Jeremy 15:59

I have never done this many ring dips in a WOD before. It was brutal....sets of 1 and 2 for the later part of the WOD. Pat you're a beast...that was a hard WOD.

Squash will commence at 0930 tomorrow morning at the University gym for all that are interested.