Big Dawg Challenge #3

WOD 1
3 sets of 15 OHS

135#x15

WOD 2
2K Row and AMRAP Double Unders in 10 minutes

7:00:02 and 41 DU’s

WOD 3
50 CTB chin ups
50 push up burpees

This past Saturday was the 3rd instalment of the OPT Big Dawg Challenge. Jason and I hit these up together and we did them at three different venues. The workouts started at the new community rec centre and they have three very good lifting platforms that work just fine for our needs. These platforms rarely see any use and I think we have pretty much broken them all since the the rec centre opened.

WOD 1 Langley Events Centre

The Over Head Squat x 15 was an unknown for myself I had no idea what I was capable of on this workout. I knew I could do 15 reps at 95# but that was about it. After a real strategic warm-up programmed by Mr. Noel we got down to business. We opted for 115 pounds for the first set. Jason nailed his as did myself and the weight felt heavy by 15 but not unmanageable. We contemplated our next set and after some discussion we decided to go for the 135 pounds and see If we could get that set in the books. I watched Jason work through his 15 and they did not look easy at all. On rep 13, Jason almost lost the bar behind him and this would have been a massive error as the odds of getting 135 a second time would have been slim.

I considered possibly going lighter but then said fuck it and just went for it. I had the fucking Row in my head. Its all I was thinking about. I hate the cursed rower with a passion. Anyway the 135 felt pretty good. I started fast and hammered out 10 reps pretty quick and I knew I had the 15. The last 2 reps are by far the hardest without a doubt. Over all I was pretty stoked with the 135# and can build on that in the future.

WOD 2 Crossfit Langley

10 minutes to complete the evil 2000 Meter row and try and squeeze in as many double unders as possible in the remaining time. 2000M is dreadful distance. This row was in my head big time. My previous 2000 meter PR 7:06 was over two years ago and it left me shattered for the rest of the day. Plugged ears, scrambled brains and coughing for hours. I was anxious about this row, really fucking anxious.

My friend, Darren Clarke the owner of Crossfit Langley kindly hosted this 10 minutes of terror for us. Crossfit Langley is easily the loudest and most well equipped box I’ve ever been in. His tunes are so loud they drown out the pain and you forge on through the white noise. I’ve always been able to take myself to a dark place when I workout in CFL. Not sure why maybe because its going back to my Crossfit roots. Many a great hit in that box in the early days of 07!

Darren counted us down and we were off. I had a goal in mind and it was to hold a 1:45 pace and assess my gas levels at each 500M interval. We hit our first 500 and I asked Jason how he felt. “Good” he replied. I felt OK but didn’t feel strong at all but stuck with the same 1:45 pace and and kept my projected finish around seven minutes flat.

We passed 1000 meters I again asked Jason how he felt. “Good” he replied in a not so convincing voice. I felt the same we had a long way to go. I went into survival mode for the 3rd 500 meter piece. I kept telling myself just hold on till 500 meters! The numbers ticked by at a snails pace.

499 meters remaining ticked by. Time to finish strong. I held my 1:45 pace till 300 and then I picked it up to 150 and buried the needle from 150 home. With Darren’s encouraging voice in my ear I pulled through the finish at a 1:34 pace. The numbers read 7:00:02. I rolled off the rower pist I missed my sub 7 minute row by 2/10ths of a second but a PR none the less.

We still had double unders to do and I just tried to get something on the board as I was fully gassed. I looked over at as he attempted a double under and his knees almost buckled on his first attempt. I gave it a try and my legs were like lead weights. Nothing there, I mean not a fucking thing. I tried and tried to get more then 2 or maybe 3 reps at a time. I chipped away at finished with 41 double Unders. A sad number in comparison to Joey Warren who rowed at 6:50 and hammered out 191 double unders. Regardless I was proud of my efforts as this was everything I had and a bit more.

WOD 3 “The Lane”

My fully equipped little box has been dubbed “The Lane”. Jason and I have spent many hours in the lane hitting OPT and .com wods over the last two years. There is not a WOD we can’t do in the Lane but during the winter months the new rec centre is box on the weekends.

The outdoor pullup bar was pretty much frozen so we dragged out the heater to keep our hands warm. Girly move I know but we didn’t give a shit our hands were frozen instantly and honestly I was so happy the row was over this third wod was just get the shit done and get a score. We strategize big time on this one doing 12 chest to bar pullups then come off warmup the hands and repeat 4 times.

The burpees well I just suck at them but I plugged along and finished this one in 6:52. We had bowser sweeping off the crusher fine gravel in-between burpees. Pretty funny really.

Over all very happy with my performance this past Saturday. Thanks again to Darren Clarke at CFL! Here’s a video of all the wods just let it load and you can scrub through the hits.

6:52

Power Snatch/Burps

15-12-9-6-3
95# Power Snatch
Burpees

Did this one with Head-Case Mike, Young Man Rumble and myself and the new rec center in Langley. Pretty sweet setup they have there and its 4.25$ to drop in! Great deal and dry to!

OPT Challange 2

Well Its been quite a week for me. I wrote all my GED exams Friday night and Saturday morning, then I hit the four OPT wods and was doing well on them until I fucked up wod #3 by doing it wrong. Things got worse from there as Wod #4 absolutely buried me. Something wasn’t right as I was completely gassed and had no strength, andI wantedto quit so fucking bad. Michelle and Noel pushed me through and I finished in awful time placing me 41st in that workout. Overall I tied for 27th with 11 others on Challange 2.

Sunday I woke and felt like complete shit and still do as I type this tonight. I woke last night feeling heavy in the chest, so I went to the hospital at 2am to make sure I didn’t have, or did have H1N1. From the looks of it after an once over by the doc’ and an xray of the lungs. It looks like I got nailed with a nasy chest infection/cold/flu. I’m on antibitics now and hope to have this shit cleared up soon so I can so I can get back to the good times of training.

There are two more challanges to go and I look to improve on both those efforts. Until then enjoy my latest release.

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!