Benchmarks & PR's


Last Regular Day at 2A

Today was the end of this phase of my evolution. I am going on vacation for the rest of the year (and dropping in on boxes all over creation), then I start working in Cambridge on January 5.

Many people have offered the opinion that change is good. I am apprehensive, but trying to look at the coming months as a chance to change things up, get out of my comfort zone, and still work toward my long term goals.

I was hoping to get a good crowd to do today's WOD with, but it turned out to be me and Ashley and Kim - all from Kayak.  My thoughts went back to the first days at 2A when it would be me and Nicole and anywhere from 0 to 3 other people. This time, I was was pleasantly surprised when some members stopped in to say hello and goodbye. thanks Bob, Tia, Jake and Chuck - it meant a lot. Thanks also to the several people who were at the 9:30am class and left messages for me with Nicole.

The last workout was:

5, 5, 3, 3, 1
Hang Squat Snatch
My sequence was 75#, 95#, 105#, 115#, 125#.

Max bench press
Max Pull-ups
I babied my shoulder by trying to start at 95#. I got 30 reps at that weight - had to go up. Went to 115# and got 18, 15, 12, 12 reps for the rest of the workout.

Thanks for everything Nicole, it has been a great 2.5 years. Now on to the next evolution.

It's getting real - changing boxes

Tomorrow is my last day commuting to Concord, MA, for work. When I come back from vacation, I report to work at our new offices in Cambridge (10 Canal Park for those that want details).

This means that, after tomorrow, I will no longer be a regular fixture at the noon class at CrossFit 2A. The thought of changing boxes, opening a new page in my training and CrossFit journey, should be exciting, but I am sad and apprehensive about this.

I have been going to 2A since they first opened. The timing was serendipity - I was looking for a box near work and Nicole had just opened a couple weeks before. I was woefully out of shape; I was very overweight and none of that mass was muscle. In the early days, Nicole posted a question on the blackboard, "What is HAM?" I know the right answer now, but at the time I had to go with "He's all marshmallow."

Since then, I got some conditioning and muscle. I started competing - mostly scaled, sometimes team, sometimes masters, and sometimes just for fun. I over-trained and hurt my shoulder, got it fixed, and am now well on my way back to 100%. I got my CF Level 1 certification and then CrossFit Weightlifting. I have been working with Nicole to design and coach a Foundations class at 2A.

Today I had to pack up my desk full of 10 years of work stuff mixed with my zombies, Powerpuff Girls, Kiss dolls, skulls, work anniversary trophies, and CrossFit posters (Camille) and reminders (I have a small version of Diane Fu's lifting diagrams and a full page of motivational keys to success). That got me to where I am now - realizing that this change is inevitable and the future (at least with CrossFit) is uncertain.

The plan is to drop-in on a couple boxes near the new office during the holidays. I have a first and second choice (CrossFit Boston and Avalon CrossFit) already, and a third choice (CrossFit Back Bay) that would be #1 if it were closer. Even with drop-ins, there is no guarantee I will make the right choice. I know what I like about my box and I know what I have liked and disliked about the dozens of boxes I have visited in my travels. It is going to be tough to make the right choice based on 1 or 2 drop-ins. Culture and community are so important and hard to gauge based on a couple hours in a new box.

Hopefully, I will have made a choice by January 5th, and I will hit the ground running with a new box. Until then I will be experimenting, comparing, and consulting with friends to make the best choice I can.

Wednesday - 12/17/2014

20 Russian twists
15 ball slams @ 25#
50 Double unders
My double unders abandoned me after the first round. Not only could I not muster another rep, but my right foot cramped and just doing singles was painful. It is now 3 hours since the workout and my foot feels fine - so I assume it is nothing serious.

5 minutes rest, then...

Row for calories with a partner:
One partner rows while the other holds a plank. The plank turned out to be the work and the row was the rest. This was exhausting.

Tuesday - 12/16/2014

Push Jerk
Ascending weight with each set. I started with 75#, then 95#, 115#, 135#, 145#. Needed wrist wraps to finish the higher weight as my left wrist got sore.

EMOTM x 10
Odd: 30 DU
Even: 4 Dips
Struggled with double unders, but the last round was unbroken. All the others were typically one or two false starts and then a big chunk to finish. My upper arms were super pumped after this workout.

AMRAP 5 (two times)
1 Clean + 1 Strict Press
2 Cleans + 2 Strict Presses
3 Cleans + 3 Strict Presses
... continue pattern up to infinity

Rest 2:00 and repeat
Finished 8 rounds + 1 rep in the first 5 minutes, 8 rounds + 4 reps in the second 5 minutes.

Monday - 12/15/2014

Back squats
Started light, added weight each round. 135# (warmup), 155#, 175#, 195#, 215#, 225#, 245#

50 T2B
Did this as knee ups (no kipping). Did 20, 16, 14 to get to 50 pretty quickly.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee box jumps (24")
10 KBS (44# American) between sets
This got me pretty close to purging at the end. Pushed to finish under 15:00 (14:37).

Friday - 12/12/2014

Hang squat snatch
Stayed relatively light, but focused on squat technique.

EMOTM x 10
6-9 pull ups
15 hollow rocks
Used a band for the pull-ups, but did 7 every round.

7 Renegade rows
30 DU
This was hard, but I killed this workout. Renegade rows are push ups on dumbbells followed by a single arm row with the right and a single arm row with the left. I got almost all the DU unbroken.

Thursday - 12/11/2014

20 TGU
10 each arm
I did not get 20. I used 26# for my right arm and 18# for my left. Much needed shoulder stability work.

Elizabeth meets Diane
21-15-9 of:
Squat cleans
Did this light - 95# squat cleans and HSPU on the box (to get my shoulder some load).

Wednesday - 12/10/2014

Morning Session:

Push Jerk
4 Rounds
1 minute of KBS
1 minute of box jumps
1 minute of Russian twists
1 minute of rest

Afternoon Session:

Clean and Jerk practice

Worked on squat cleans and split jerks. Got 185 C&J, 225 Clean w/o Jerk

Overhead squat practice

Just an empty bar. Need to work on shoulder mobility and strength as usual.

Tuesday - 12/9/2014

Back squats
Did a warm-up set at 135#, then 155#, 185#, 205#, and 225#. Had more in the tank, but ran out of time for this one.

MU practice
None for me, thanks, but I did get 3 strict pull-ups. Then I got a few singles in, too. After class, I got 4 strict pull-ups.

10 Deadlifts @ 155#
15 push-ups
250m row
2:00 rest
The push-ups were the limiting factor in this workout. Arm fatigue set in for the later rounds, forcing me to break these up.

Monday - 12/08/2014

Hang squat snatch
Did this at 75#.

Odd: 7 K2E
Even: 7 box jumps @ 30"

Buy in: 500m row
30 DU
25 Russian KBS (53# KB)
40m Single Arm Overhead Carry (26# KB)
Cash out: 500m row

Saturday - 12/06/2014

100 pull-ups 
100 push-ups 
100 sit-ups 
100 squats

I subbed ring rows for the pull-ups because my shoulder can't take that. Also, I did this as 10 rounds of 10 each. I felt good to get this done either way.

Thursday - 12/04/2014

Lots of warmup, then:

Open WOD 14.4
60 cal row
50 T2B (subbed knee ups)
40 Wall balls
30 Cleans @ 135#
20 MU - yeah, right!
Finished the 30th clean with 2 seconds left on the clock! Felt great!

10 banded pull-ups and 1 strict pull-up. Finally! Surgery was July 11. Almost 5 months to first pull-up. Taking it slow to make sure I don't re-injure myself.

Wednesday - 12/03/2014 - Session 2

Bro session with Erin!

Bottom Up Back Squats
5, 5, 3, 3, 1
Start in the bottom position with the bar in the J Hooks (no weight on your shoulders), then push out of the bottom. Weights were 135#, 185# (too big a jump), 205#, 215#, 220# (225# would not go up).

5 TnG Power Snatches @ 75#
Working on speed AND form. Kept the weight light, but this still produced a good sweat.

Wednesday - 12/03/2014 - Session 1

Push Press
5, 5, 3, 3, 1 (1, 1, 1)
Worked up to and past my old PR. Previous best was 155#. Got 160# then 165#.

500m row
30 KBS @ 44#
This, like so many CrossFit workouts, seemed harmless enough. Rowing then swinging proved very tiring - and there was really no rest in this workout.  Finished in 11:42.


Tuesday - 12/2/2014

5, 5, 3, 3, 1
Sequence was 155#, 185#, 225#, 275#, 300#

EMOTM x 12
Odd: 7 banded pull-ups
Even: 10 hollow rocks
This was pretty easy. Pull-ups were tough at the end, but getting better. Hollow rocks were too easy.

Goblet squats w/ 35#
This got me good and sweaty. The push-ups where the killer, and they destroyed my double unders after the first round.

Monday - 12/1/2014

Hang Cleans
5, 5, 3, 3, 1
Did 95#, 115#, 135#, 155#, 185#

Back squat @ 75% or 1RM
Worked with Jake. Warmed up with 205# then 225#. Working weight was 245# for 4x4.

OTM x 12
Odd: Row for calories
Even: 10 power cleans (unbroken)
Tried to keep up with Jake on the power cleans. This meant going fast and unbroken. My grip was toast by the time this one was over.

Got 8 banded pull-ups. Tried a couple strict pull-ups, but only got the bar to my forehead. Shoulder strength is slowly returning. I estimate that 10 banded pull-ups will coincide with 1 strict pull-up. Staying away from kipping for a long time - trying to get 10 strict pull-ups before I start trying to kip again. 10 banded => 1 strict ... 10 strict => 1 kipping ... 10 kipping => think about muscle ups again.

Also tried a couple unsupported handstands today. These were unsuccessful, but not painful. Slow progress.

Saturday - 11/29/2014

6 RFT each with a partner
200m row
20 Russian KBS @ 53#
20 Wall balls (unbroken)
One partner completes a full round while the other partner rests.

Got through 3 rounds with the 20# wall ball, then had to drop to 14#. this turned out to be one of the toughest workouts I have done in a very long time. Took almost 30 minutes.

Friday - 11/28/2014

Power Clean
Worked up to 175#

OTM x 20
Odd: 5 Thrusters @ 75#
Even: 15 Situps
Should have done the thrusters at 95#, but I was worried about how my shoulder would take it.

Tuesday - 11/25/2014

Push press

5 Rounds
Every :90, complete 7 dips
Used the green band for this.

5 DB hang squat cleans
10 K2E

Cash out
50 hollow rocks

Thursday - 11/20/2014

2 MU (sub 4 ring rows + 2 dips)
4 HSPU (sub dumbell push press)
8 KBS @53

Cash out
50 hollow rocks