Deadlifts!!!

Been a little inconsistent this last week in posting, but had some time today, and hopefully I'll get caught up.

Deadlifts
1-1-1-1-1-1-1

THEN:

5 rft of:
5 Deadlifts 275# (60% 1 rm)
10 pullups*

*the stations were 50ft apart

I PR'd by 10# tonight!

30's Chipper

I wasn't even planning on doing a WOD today. I went out to take out the garbage, passed the gym, and kinda just started doing one... AKA "Crossfit Addict"

30 of: 

Kb swings 1.5p
OH lunges 45#
Situps
Toes to bar
Overhead squat 95#
CrossFit pushups
Strict pullups
Power Cleans 95#

Daniel

It's been about a year since I did this one, and I thought I'd knock it out of the park...
Daniel


50 Pullups
400m run
21 Thrusters 95#
800m run
21 Thrusters
400m run
50 Pullups

I was very, VERY upset that I didn't PR from last time - that is, until i realized that my "400m" run was actually a "480m" run. I felt a little better... I still wanted to puke, but I felt better

Strict Press

I felt that I needed to go a bit easier than I have been. I decided that I would just do a lift.

Strict Press
3-3-3-3-3

I got a PR, so I'll call it a win

Fun with Jerry Cans

I love Jerry Cans!!

21-15-9 of:

Jerry Can Burpees
Jerry Can Swings
Jerry Can Overhead Lunges

With the water, the Jerry Can weighed about 50lbs.
I REALLY like Jerry cans!

Overhead Squat

Back from the trip! I was wiped, so I decided it'd just be a lift day

3-3-3-3-3

Overhead Squat

I failed on the last set (only got 1), but PR'd by 20#!

Jackie on the Road!

I did this one at Wasatch Crossfit with Alison.

Jackie

For time:

1000m row
50 thrusters 45#
30 Pullups

The last time I did this one was at Crossfit 515 when I was on a road trip. I PR'd by about 30 seconds

Double Unders / Ring Dips / Handstands and a Run

Two WODs today. the firs was in the morning at my sister's house in Salt Lake.

Buy in: 
30 second handstand hold

21-15-9 of:

Double Unders
Ring dips (feet elevated)
Air squats

Cash out: 
30 second handstand hold

The night WOD was a 2.15 mile run with:
100 Crossfit Pushups*
100 Air squats

*The Pushups had to be completed before the run. The air squats were to be done immediately after the run.

Double Unders

I didn't have a ton of time, but I wanted to do SOMETHING.

Double Unders

250 - for time 

It's harder than you think!

Bear Complex; Press / Deadlift

I was going for a tough lift, so I decided on the bear complex. I've done these before, and even incorporated them in an AMRAP but I normally do these with a WOD, not just a lift.

5-5-5-5-5 Bear complex

Then

3 rounds (2min on, 1 off) of:

3 strict press 135#
10 deadlifts 135#

On the fourth set , I felt (and heard) a loud pop in my ankle. It was pretty bothersome, so I changed my WOD to one where I wouldn't be using my ankle much.

Run / Sandbag Run

Here's where Crossfit meets Running 3 rds of: 400m Sandbag Run 800m Run I liked this one! It was rough, but awesome!

Hang Clean / Situps

The 100's ROASTED me. I definitely needed my rest day, but was ready for this one

Hang Clean
3-3-3-3-3

Then:

10 --> 1 of:
 Hang Clean (70% 3rm)
Situps

I PR'd on my 3rm, and actually got a new 1rm. Good Day!

The 100s Revisited

I did the 100s WOD back in August and is sucked back then. I was going to take a rest day, but (for some reason) decided to do it again tonight.

The 100s

100 Pullups
100 KB Swings 1.5p
100 Double Unders
100 Overhead Squats 95#

I PR'd by almost a minute from last time. I was struggling with pullups still, but more than made up time on the double unders.

This one REALLY sucked. It was reminiscent of the first week of Crossfit - total crappy suckfest.

Atlas Stone / Push Jerk / Double Unders

I wanted to do another lift with a quick WOD after. But after starting, I quickly realized that the WOD was one of those nasty WODs that suck a TON worse than it looks on paper

Push Jerk
3-3-3-3-3


Then

5-4-3-2-1

Atlas stone to shoulder
Push jerk (80% 3rm)
Double unders x10

I PR'd on the push jerk

Pistols / Toes to Bar / Double Unders

I wanted a body weight WOD tonight.

5 rds of:

10 pistols
15 Toes to Bar
20 Double Unders

It was good because I suck at pistols, and I run out of steam on the TTB. I was able to hone in on those two weak areas.

Box Jump / Sandbag Carry / KB Swings / Wall Balls

HOLY S*** THIS ONE SUCKED!

Buy in* = 15 box jumps 24"

Then

21-18-15-12-9-6-3 of:

Wall balls
Kb swings 1.5p*


Then

Cash out* = 15 box jumps 24"

*25y sandbag carry (80#, NO shouldering) between each lift.
**The buy in and cash out are part of the timed WOD.

Thrusters and Isabel

Tonight was Benchmark Night mixed in with a lift.

Thrusters

5-5-3-3-1-1-1

THEN

Isabel

30 Snatches (135#) for time.

I wasn't expecting to do well on Isabel at all. But (besides the Open) I haven't done Isabel in almost a year. I PR'd by 2+ minutes! Oh, and I PR'd on the Thrusters as well!

It was a great Crossfit night

Deadlifts and a Triplet

I wanted to go heavy tonight. I ripped for the first time in a while, so it sucked, but was worth it.

Deadlifts
3-3-3-3-3

Then

3 rds of:

*3 Muscle-ups
10 Deadlifts (60% of 3rm)
15 Double Unders

* I was planning on 5 muscle-ups, but I ripped my hand, took a chunk of skin off my wrist, and my grip was TOAST. I'm not counting it as a DNF, I'm calling it "scaled"... But it's okay because I PR'd on my Deadlift :)

DIY pullup Rig / Squat Stand

I recently moved from a house that had a big enough basement to hang a pull-up bar. Our "new" house doesn't have any room for any sort of pullup rig. I wanted to order one from Rogue, but they haven't weather tested the rack I wanted, so I got creative. I took the parts from my now defunct pullup bar and decided to make something that'd do the trick. I then took it a step further, and decided to add a squat rack (because I can).

I already had everything I needed except the lumber and carriage bolts. They cost me a total of about $45. If I remember correctly, the original parts cost about $40. All in all, you should be able to do the whole project for $100-ish.

Materials needed:

Supplies

• (8) 10" Carriage Bolts 3/8" diameter with washers and nuts
• (8) 3" Galvanized screws 3/8" diameter
• (1) 60" Galvanized pipe 1 1/4" diameter (threaded on the ends)
• (2) 24" Galvanized pipes 1 1/4" diameter* (threaded on the ends)
• (4) End Caps 1 1/4" diameter
• (2) 1 ½” Floor Flange
• (4)  pipe clamps
• (4) 6' Untreated 4x4 boards
• (2) 5' Untreated 4x4 boards
• (2) 10' Untreated 4x4 boards
• (2) 60lb bags of Quikrete (optional)

  Tools

• Level
• Tape Measure
• Saw (Circular saw, or miter saw preferred)
• Power Drill
• 3/8" Auger drill bit
• 1 1/2" Auger drill bit
• Shovel
• Hammer / Rubber mallet

Miscellaneous

• Bucket and water for Quikrete (optional)
• For the bigger holes, make sure you drill exactly perpendicular. I suggest using a drill press if you have access.
• Duct tape (optional)

 
Instructions

       Pullup Portion

• First, take the 10' boards. Measure 4" from the top of each, find the center, and drill a 1 1/2" hole through each (this is where the pullup bar will go).
• Thread the 60" pipe through each hole. Screw the floor flanges on the end of the pipe.
• At this point, you should have a bar that is loose on the top of your 10' boards. Call this the "main section", and set it to the side.
• Next, measure from the ground to your preferred bar "resting position". (This is normally the position where you prefer to pick a bar off a stand. I recommend roughly 3" lower than the rack position - for me, this was 50"). Add 18" to that number (for me, it was 68").
• Take the four 6' boards, measure from the bottom of each your resting position plus 18" (again, for me it's 68"). Find the center and drill a 1 1/2" hole through all four.
• Set two of the 6' boards to the side.  
• On the main section, move the 10' boards apart - so that they are each against the floor flanges.
• Lay the main section flat on the ground. Take one of the 6' boards, align it's bottom with one of the bottoms the 10' boards. Make sure that the hole on the 6' board is facing up.
• With the bottoms aligned, and the boards flush, temporary tape the boards together - to prevent them from shifting while drilling.
• Drill a 3/8" hole through both boards at 6" below the hole on the 6' board. Drill another 3/8" hole through both boards 30" below the hole on the 6' board.
• Insert carriage bolts in the holes, add washers, and tighten the nuts. Call this the "arm".
• Repeat the last four steps (Steps in Blue) for the other side of the main section.
• Tighten the Floor flanges, and attach one arm to the bar by bolting the floor flange to the arm using galvanized screws leave the other side unbolted at this time.

       Placement in the ground

• Find where you want the rig to stand. Remember, you will need an area of roughly 10' x 10'. Section A will be centered in this area.
• Dig two holes 18" deep. Space them the distance of the arms of the main section. (Make sure you measure, but they should be approximately 50" - 60" apart.)
• Put both arms in the holes. Use the level to assure the main section is exactly perpendicular at all angles. (Be OCD about this - as it's vital!)
• **If you are using Quikrete, add it at this time in each hole
• Fill in and pack the holes - continually checking that the bar, and the arms are all level.
• After everything is in place, then bolt the other Arm to the other floor flange.

       Squat Rack

• Insert the 24" galvanized pipe into the open holes on the main section. Place one end cap on each pipe (the side opposite where you would like the squat stand.
• Push the cap against the arm. Measure the distance from the near side of the Arm to the end of the 24" pipe" (this should be approximately 18")
• dig an 18" deep hole directly under the end of the 24" pipe(again, approx 18")
• Take the remaining 6' boards. Measure 2" above the hole. Square the distance, and cut with the saw. (This shouldn't be much - this is so you can get the bar over the board, and put it in the rack.)
• Put the bottom of the board in one of the hole in the ground, insert the pipe in the hole in the board, and place a cap at the end of the pipe.
• Make sure the board is level on all levels, add Quickrete (optional), and fill and pack hole.
• Repeat the last three steps (Steps in Green) for the other side of the main section.
• Add the pipe clamps on the inside of the insides of the exposed 24" pipes, and tighten them down. 

       Support Arms

• Right now, the rig should look pretty sweet, and if you used Quickrete, you've pretty much done all you need to. If you're like me, and can't pour concrete, you'll need to take this last step.
• Take the 5' boards and cut a 30 degree angle on one end each. (This end will be the brace against the rig.)
• Dig two holes - one behind each Arm approximately 3 1/2' from the back of each arm (again, measure to make sure). Each hole should be the same depth, and should be at least 12" deep.
• Set the braces against the arms. With the auger bit, drill through the Arm and the brace 1" and 3" from the top of the brace. Make the holes parallel to the ground.
• Add carriage bolts, washers, and nuts to the holes. tighten everything down, and repeat on the other side.
• Fill and pack the holes.
• Do lots of squats and pullups 

NOTES
* I used 18" galvanized pipes, and it worked - barely. The bar fits, but it's a very snug fit. 24" pipes will work perfectly.
** I didn't use Quikrete, and the rig holds weight just fine, and can withstand me doing kipping pullups.
*** I chose 1 1/4" pipes because I like a thicker pullup bar. Standard is generally 1 1/8"-ish. If you choose to go with a thinner pipe, remember that your auger bit will need to be slightly (not much) bigger than the pipe.

That’s about it! It took me about 6 hours to do everything, but I had two crazy boys running around everywhere. Like I said, it worked great for me. I'm notorious for being rough on pullup equipment, and it holds just fine.

If you have any questions, feel free to ask, or to hit me up on Twitter @gobosoxx.

The Crossfit Open: Our Litmus Test

Now the the journey to the Games is over for the vast majority of Crossfitters (including yours truly), I took some time to look back and reflect on the lessons learned from the Open and the changes needed become a better all-around athlete.

Before I continue, I really don't like to post my WOD results on this blog. I feel that by doing so, people may feel excluded - either because my programming is "too advanced" for a beginner to keep up, or (and more realistically) that I'm not advanced enough, and my programming shouldn't be taken seriously. That being said, I reluctantly give you my Open results, and what I've learned each step of the way:

Week 1: 12.1 (Burpees)
Score - 98 (top 42% worldwide)

I did this WOD twice. Once at an affiliate, and once at home. My score wasn't great, and even though I improved by 9 on the second attempt, I know I could have scored better if I planned better. The 6" target was exactly over my head during myfirst attempt, which caused me to miss 12+ reps. I re-did the WOD less than 24 hours after the first attempt- which means I was still toast from the first try.


Week 2: 12.2 (Snatch Ladder)
Score - 60 (top 24% worldwide)

I did this WOD at an Crossfit Lincoln. My score was exactly where I thought it would be. In order to make it to the third round of the ladder, I would have had to snatch 165#, which (at the time) was my 1 rep max. I worked on technique, planned out a strategy, and stuck to it. However, when I made it to the third round of the ladder, I didn't have enough left in the tank, and couldn't simply get that elusive 61st rep.

Week 3: 12.3 (Box Jump, Press, Toes to Bar)
Score - 267 (top 29% worldwide)

I did this WOD twice as well. One at an Crossfit North Ft. Collins, and one at home. However, this time, I wasn't able to get a better score the second time around. I had 20+ missed reps my first try, and was far too burnt out the second time around to do any better. I blame myself. I didn't talk with my judge about the movements, or how I wanted a "no rep" to be called.

Week 4: 12.4 (Wall Ball, Double Under, Muscle-Up)
Score - 245 (top 16% worldwide)

Finally, A WOD I liked! I did this WOD once at home. I had a plan, I knew where I would struggle, and I knew my attack plan. I did surprisingly well, but feel that I ran low on steam at the end. With a little work, I felt I could get a bit further on a WOD like this.


Week 5: 12.5 (Fran Ladder)
Score - 98 (top 17% worldwide)

Again, a WOD I liked and was comfortable doing. I did this WOD at Crossfit Frontier I did well, planned ahead, and was fairly happy with my results. At the end, I ran out of strength (not stamina). I simply couldn't pull my chest to the bar like at the beginning of the WOD.

Summary

I learned that there are several weaknesses that I must address if I want to make big strides in time for the 2013 Crossfit Open:

1) Overhead Work: My biggest weakness is, and has been overhead work. This was made known loud and clear throughout the Open this this year. Every single WOD had some type of overhead work. These movements slowed me, impaired me, or simply stopped me dead in my tracks.

2) Strength: In the past, my training largely focused on the METCON. I shied away from "going heavy" often. While I can't neglect any aspect of my training, I simply won't be able to make large gains until my capacity to move more weight increases. I feel that if I adjust as to slightly bias my routines with a weight component, the gains I achieve in strength far exceed any meanial losses I may see in my endurance training.

3) Technique: I struggled with "No-Reps" in two of my first three WODs. I shot myself in the foot, because I had to do much more work, and received lower scores than necessary.  Without  the "no-reps", I know I could've scored much higher. Full range of motion and flexibility are vital in avoiding no-reps. It's easy to gloss over these skills in the daily routine - but can prove fatal.

Conclusion: The Open was a great litmus test.I was happy to showcase the gains I made within the last year. But I'm more happy to expose weaknesses. I knew my strengths, but now have a much clearer picture of my weaknesses. More importantly, I now know how to fix them.

Heber J. Grant was often quoted saying, "That which we persist in doing becomes easier for us to do—not that the nature of the thing is changed, but that our power to do is increased.” I dare say, we must first need to know what we must persist in doing before we are able to persist in the act itself.

See you in 2013!