Annie

Split jerked 3’s and worked on speed on the landing. kept the weight moderate at 176#

Annie 6:45 PR by 30 seconds.

Thats all.

My Latest Work

My latest work. Should make you laugh. If not you don’t know dick about crossfit. Been laid up for the last three days with blown out triceps. Will hit tomorrow and see how she goes. Until then enjoy.

Episode1

Karren Wit 2 R’s

WOD 4

PM-150 wallballs to an 11ft target. 20# ball

I’m so trashed my triceps are fried no wait they are fucking seized! So the wall balls were nasty tonight. I was in full just get this shit done and these four tough WODS were done. Till tomorrow of course. It is a way I mentally get through these day to day by breaking them up into sections of work till I hit a rest day or days. Still have a long haul till Monday. This dude is creating absolute monsters! Joey Warren tonight didn’t stop till he hit 82 straight wall balls!!! Rory Hanlin is just way out there in his own class of dragons! I could go on and on about these athletes following OPT’s program. My times were among the slowest of the four wod totals (RX’d posters only counted). Do I care? Not at al,l because I’m getting stronger, faster and more fit then I ever have hanging with these Dawgs! I’m pushed way past what I thought I could do all the time. 50 reps at 165# for time! Are you fucking serious? This crushed me but I completed it in not so bad time.

I read a comment tonight about the .com wods becoming random wods with no ryhme or reason. I had to agree this was one reason I switched to the boss OPT. The workouts were getting boring, same fucking WODS coming down the pipe, rarely was my mind a part of the workout. Over at OPT’s pound your brain is in tons of workouts. Controlled breathing, Rest breaks that could create more work or decrease your time, How much weight to use to Rx the wod. Always your mind is included in these wods. Since July I’ve seen one workout the same. “Flight Simulator”. Just my personal opinion, I loved .coms and they got me to where I am today and for that I’m grateful. Whatever to tired to bitch anymore.

As Rx’d 11:23 terrible time.

3 Down 1 To Go!

WOD 3:
5 rounds for time;
40 unbroken double unders
25 unbroken chin ups

This morning I RX’d this badboy and that is all I wanted. Time was of no importance to me. I’m feeling smashed so just getting the work done is all I cared about.

Thing with these wods is some Athletes figure a round is completed once you’ve done the 40 DU’s and 25 Chins no matter how many breaks you take per round. No, No, partitioning is not an option. Any partitioning of any round results in a NOT RX’D! So timing is everything rest to little and risk failure hitting your number. Rest to long and the time keeps ticking away.

I missed double unders on rounds 3 and 4. I hit 39 on round 3, rested 3 minutes and hit the required 40. round 4 I missed at 36, rested another 2 minutes and nailed the 40. All pullups were unbroken sets of 25. Tough shit and hands are trashed.

As Rx’d 34:30 Not fast but RX’D this fucker.

PM Punishment!

“Tyler”
5 rounds for time;
7 muscle ups
21 SDLHP – 95#

After the Maylee this morning I was in survival mode to get this one done. My MU’s are not fast by any means and I can’t string more then a handful together but I get them done. The SDHP’s were nasty for sure but this wod was nothing compared to the pile of shit I was digging out of this morning!

As Rx’d 19:21

Tomorrow Morning we’ll see If I can string 25×5 pullups without breaking up the sets. Taking the correct amount of time on the rests will be a bit of guessing game and crucial to my success in RX’ing this one. I’ve got the dreaded DoubleUnders with a must hit number of 40 each round as well! Ahhh Shiiiittt!!

A Serious “FuckYOU!” Got Me Through!!

WOD 1
for time:
50 reps – split jerk – 165#/105# – from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)

This was just brutal this morning! Mr. Rumble and I busted this shit out at Jenika’s house at 7am. I didn’t train at all on the weekend so I’m into a full week of pain! Doubles and more Doubles coming down the pipe for this guy! 165# was pretty nasty and I had to get nasty to get this shit done. Came out breathing fire and snapped off 13 jerks then things quickly went south in a hurry and I was into this shit-storm full on! Ended up doing an extra 5 because I forgot to write down my 6 reps on my third effort. This got loud and nasty near the end!

13-7-6-5-5-5-4-3-2-5 = 55
T2B-10-10-10-10-10-10-6,4-6,4-7,3-7,3 = 100

23:45 was like a kick in the nutz!

Finished this bad boy in 23:45

UPDATE @ 10:43AM: Just fucking smoked. Feel like a tackled by a LA raider linebacker. Just brutal…

Strength Day

Did some bench etc. Worked up  to 220X2 with a slow tempo.  Mr. Rumble hit 301 for 1 rep! Strong Mutha Fcker!

Not much else to say except there is a whole lotta WODS com’in down da pipe man!

CheckOut my latest shortee!

Hardest wod of the summer was called Thrilla In Manila and was

14 rounds

155 push jerk x3

3 L-pullup

Doesn’t sound like much but deep into the rounds fatigue set in and just doing one clean and one jerk was a total bitch.  This video is round 14!

THRILLA!

10 Wod Cycle Completed

 

 

 

Ok so were done our 10 WOD Run and I’m feeling pretty good.  I feel strong, nothing is busted up, and OPT’s Programming is HARD.  I have to say the hardest of all 1o WODs was the 300M sprints X 6.  These smashed me but I was able to keep all my rows under 60 seconds and this was my goal so I was pretty jacked about that.   My rowning is way better. We row and row more, we skip and skip more, we snatch and snatch more, Power Clean, Chest 2 Bar PullUps over and over.   My goats and not so goatee anymore. 

We did 25 reps for time; 180 #squat clean and jerks! Brutal. Finished this in 13:48 and the jerks had to be full lockout no pushouts were acceptable.

Yesterday afternoon , post ”Flight Simulator” we did another tough grinder that saw us doing 40 HSPU with our hands INSIDE 21″!   This was nuts along with strict ringdips, pushups, and 150 GHD situps for good measure.

Today saw us PowerClean Singles.  We stopped at 215#, Worked on DL’s, and then 30 Burpees and 500 meter row for time.  3:10 for me and 2:57 for Mr. Rumble.

The video is in the works but I have to say Rumble and I are moving to a new level of fitness. I”ve got my goats still. Deadlift is still a nemisis of mine but tonight Noel had me raise my hips on the setup with big chest and the pulls were way easier.  All I can say is we are full on OPT!   WOOOF!

Jet Lag!

part 1:
“flight simulator”
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

 

This was my AM wod and I’ve done this one before.  Last time it took me 31 minutes to complete this one.  I NOW officially hate this wod. It gets in my head and fucks with me.  My DU’s are getting pretty dam good but stick a number in front of me and say hit that number and shit hits the fan!  This is the video of my last crack at this Ho!  SKIPPING

OK this time was even more of a shamozzalfuck!  I started on the sidewalk in the sun out front with the wind blowing hard.  I made it to 35 before changing venues as I was stuck on 40.  Moved to the lane and wind was no fucking better there.  Moved to the patio and I kept tripping up for who the fuck knows why!  Now I was getting pist and I was not going to give up.  I moved to the kitchen and pushed the island outta the way.  Got stuck at 50 so tried moving to the daycare and this was no good so back to the kitchen. I’m a full 35 minutes into this by now.  Finally I resort to the living room with the carpeted floor.  After it was all said and done I took 57 minutes to RX this WOD.

 

Failure Is Not An Option

10 OPT WODS IN 7 DAYS

So Mr. Rumble and myself have been hitting the OPT workouts and have not missed a beat!  As of Saturday morning we have completed 6 of the 10 wods.  Today and tomorrow we’ll snap off that last 4.   Everyone of these Workouts leaves you stoked for the next one.  OPT’s programming is just plain excellent and a nice change from the traditional CF programming.  I see other coaches tearing pages from his book and I think that is awesome because this dude is on to something .  It is still Crossfit.  Just Crossfit turned inside out at times.

Some WODS are just plain “Are you serious?”.  Like this workout below was just faking nuts!

 15 unbroken wall balls (20#/14# to 10 ft)
rest  for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest  for 15 breaths

 This WOD taught me real fast that if I can control my breathing I can rest longer.  Sounds easy, If I wasn’t gassed from the wallballs.  This wod was in July and it still stands out.  It smashed me.  A fine example of Crossfit twisted inside out!

 

All week has been a challange, I’ll pick up where we left of  yesterday, we did two nasty WODS.

 

 

Training:

part 1:

on a 2 minute timer sprint run 400m and immediately perform AMRAP chin ups with the time you have left in the 2 minutes; rest 3 min, repeat 5 times

 

rest 8+ hours

 

part 2:

25 reps for time;

80/55 kg squat clean and jerk

chin ups – chin must break vertical plane; record all of reps completed

C&J – hip crease below knee cap in catch; you must jerk the weight overhead; pressing, thrusting, push pressing not allowed

post total chin ups reps and time for c&j to comments (i.e. 120 + 7:30)

 

 

Part one was pretty cool, We only had two minutes to run 400 and get as many pullups in as you could. By the end of this one I was gassed big time.  The last two rounds were the hardest by far. This type of wod will help in dropping your Helen time big time.   Jason finished this one with 89 Pullups. My pullup numbers were as follows.

 

Our runtimes were around 1:30 across the board.

 

 16-20-18-17-14= 85 

 

Part two was fucking brutal for me.  I was just pleased to complete the WOD.  80KG is 179#.  More then BW for myself and I went into this last night with the intent to just work through this one at a time.  I knew I wasn’t gonna be breaking any records here.  I was very pleased with my not so fast time of.

 

13:48 RX’d

 

Jason “Young Man Rumble” 13:00 RX’d

 

I’m working on a highlight reel of these ten workouts. Watch for it next week. Its gonna be sweet!