Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: 92.5% x 2, 82.5% x 10
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e6/8
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“Annie”
50-40-30-20-10, For Time:
Double Unders
Sit Ups
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Compare to 7.31.2014
Our C.R.A.S.H. Beasts this weekend! Check out more (including some cool videos) on Rowing Magazine’s Facebook page!
- THANK YOU to everyone who nominated Inside the Affiliate for Breaking Muscle’s Top 20 Fitness Blogs of 2015—we made it! The Top 10 will be decided on by a panel of judges and announced on Sunday. ICYMI, on Friday, we reposted a cool interview David did with The Homeopathoholic, called “Will Lifting Make Me Bulky? Answers to Common CrossFit Questions.” You probably already know all the answers, but check in out just in case you don’t and share it with your unconverted friends!
Notes on C.R.A.S.H.-B.s From Coach Nick
The SBK Indoor Rowing Team put in a strong showing at CRASH-Bs, the world indoor rowing championship, this past weekend in Boston. The group, AKA the “CRASH-Beasts,” had trained for 17 weeks for the event, and had a lot to show for their efforts—they not only improved their scores on the 2000m piece, but also gained confidence on the erg. The program included three technique clinics, four races, and video analysis of the participants’ rowing form. What was really impressive is the fact that the training, which was sometimes brutal, was all DIY. The following CRASH-Beasts raced in Boston:
Mauricio (Mo) A.
Jonathan C.
K.R. D.
Richard G.
Linda H.
Sarah M.
Joe M.
Henry P.
Pablo R.
Michael R.
Evan R.
Elisabeth S.
Talia V.
A few people had put in the bulk of the training but couldn’t make it to Boston in the end, including Sonya C., Alona K., Billy K., Pigeon K., Colette K., Melissa L., Pavel M., Laura M., Katie M., Andrew M., and James W.
Please congratulate the CRASH-Beasts on completing their training! (Congratulations may take the form of a sympathetic hand on the shoulder and a knowing, pitying look.)
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Congrats to all of the CRASH-Beasts! Just watching them train over the last few months was incredible. You guys are awesome.
6am today with McDowell and Arturo
Back squats felt crisp today. Using my 1RM of 330#, I hit 305# for my 92.5% and then 270# for my 82.5%. Hit all ten reps on the 82.5%. Thanks to Dan G. for the spotting and support during what felt like a near-blackout on the 9th and 10th rep.
Oh Annie… I both love and hate this workout. My abdomen still feels torched from 15.1 on Sunday and the 40 and 30 round were super painful. I had a glitch during the start of my 50 DU's but did the rest unbroken (aside from clipping Jonathan's hand when he was next to me – sorry dude!). Did it in 6:45.
Way to go CRASH-Bs!! Each year i'm so impressed!!
7am with McD and Ro. Did the performance HBBSQ and hit all my reps, 153#x2 and 136#x10. Gosh that set of 10 is daunting… Then PRed my Annie time by :09 with a time of 7:05. I can't wait to see what the Open WOD is going to be this week – plan on taking a rest day tomorrow and hitting it at 7am on Friday.
Remedial Squat School for the Sacrally Impaired went well today! 22×10, 33x10x2, 45x10x2. Did a set of 3 chinups after each squat set. No discomfort. YAY!
Did the fitness version of the WOD since I am not yet clear to do situps and I didn't want to do math with my sub of hollow holds. I got 34 double unders in a row in round 2, which is a PR. Double yay! (see what I did there?)
Cash out of couch stretch and calf mashing was most welcome.
Congratulations to all the Crash-Beasts as well!
6AM with McD and Ro
HBBS
95 x 5
135 x 4
165 x 3
185 x 1
190 3 x 5
First two sets were good. Ended up on my toes for a few reps. There are some reps that I'm finding a lot easier than others. Don't know what the difference is, but I'm seeking an answer. The third set was a bit of a grind. Regardless 190 is in the books. Next week, 195. 200, I'm coming for you.
Fitness WOD
Great practice for my DUs. Managed to string a set of four together, tying my PR of continuous DUs. When they happen, it's a surprise and I'm not sure why they happened. When I focus too much, they're impossible.
Couch stretches always feel so uncomfortably awesome.
I echo the congrats and general impressed-ness expressed by everyone above to the CRASH-Beasts!
6am with McTuro. I continue to shadow Christian on the back squats, working up to 190x3x5 today. As Christian observed, my last set was probably my best set – I think that was entirely due to not trying to rush it. I was dubious about adding weight this week, since last week 185 felt pretty damn heavy, but the extra 5 lbs actually felt exactly like last week. It's almost as if this programming is designed to make me incrementally stronger week-by-week.
I did Annie in 11:27 (glad that was a *soft* 10:00 time cap!). The double unders were mostly in sets of roughly 10 with some singles, doubles, and outright whiffs thrown in, along with a few longer sets (the most I strung together was 21 in the round of 40). Judging by the tight grouping of welts on my right elbow (seriously, it's like "50 Shades of Crossfit" on my arm), however I'm screwing these up is at least consistent. Situps were fine -which is a pleasant surprise to me.
I love Crash Bs so much that I'm inspired to write my first comment! It's the greatest — good people, good workouts, and the chance to see youngsters setting new world records. I'm weirdly sad it's over and that I won't be spending hours on an erg anymore (maybe I'll come around on that pretty fast). I row on the water with a masters team in the spring/fall and it's made my technique and strength so much better. I am in hearty favor of everyone trying it once! Plus, you get the opportunity to have Coxswain Nick Peterson urgently whispering over your shoulder that "you're a gator…PREPARE TO STRIKE." And everyone needs that. Probably on a daily basis, actually.
CONGRATS crash-beasts! you're amazing! and now it's over! way to kick the tree (or is that so crash-b 2013?)
consider this my hand on the shoulder and a knowing, pitying look from afar.
I think there needs to be a Sh!t Nick Says Tumblr feed during CRASH-Bs.
6am
BSQ: 230x5x3
Log book fail: repeat from last week. It should have been 235. Today was significantly smoother than last week.
Metcon: Annie Rx @ 6:40 (2:30 min PR)
This is all do to large strings of unbroken DUs, sit ups were slow.
TODAY IS MEAT CSA! ZOMG!
6-8:30 sharp
issues? email me. mignyc (at) gmail dot com
12:00 Group class with McTuro
3 Rounds NFT
10 HBBSQ 45#
10 Strict Presses 45#
5 Chin-Ups
HBBSQ
(135x5x2, 185×3, 205×2, 215×1)
225x5x3
I fell off my bike early last week and pulled my groin a little in the process so I missed last week's exposure so I redid 225. It felt heavier than it should have but all went up okay. Onward
Annie
8:31 as Rx'd
Everything unbroken except I missed one double under in the 30 round. Sit-ups were unanchored and felt slow as molasses for some reason. I think Im still sore from 15.1
After a massage and 2 days off, I was feeling good coming in today.
Warmup:
2RNFT:
15 cals erg, 5 inchworm to pushup, 5 chinups
LBBS:
(45×5, 135×5, 165×3)
185x5x5
-just wanted to get some volume in today and focus on good positioning throughout all 25 reps. For me, that means leading up with my hips and not letting my chin/chest come up first.
Press:
(45×5, 65×5, 85×3)
94x3x3
-still up 2# from last week. harder but doable. used a belt for all worksets. Need to focus on tighter legs/butt. Will go up to 95# next week.
Yesterday's Conditioning:
21-15-9
WB 14#, 9ft
Burpees
Time: 4:39
—Rest 3 mins–
40 calories, erg
Time: 2:34
-This is the most conditioning I've done in about a month easily. (Can't call 15.1 conditioning since I spent so much time resting on t2b). Kinda felt good and I definitely miss it. Happy I could do the couplet unbroken and that I moved 'relatively' quickly on the burpees.
Cashout:
4:00 assault bike cooldown.
Alpha ball on tight low back.
Tattoo consult on my lady fox!
Congrats, Rowers! I applaud and pity you from a far.
Hey community! Anyone been to CF in Buenos Aires? I checked the travel gym recs, but didn't see anything. Have a client headed down there and thought I would ask. Thanks!
10am with Jeremy.
First day back. Skipped Oly Class yesterday as my back has been bothering me and I needed another rest day. Still somehow feeling exhausted from Iron Maidens. Kept it light today.
Squat
45 x 5
95 x 4
135 x 3
185 x 5 x 3
Fun squatting with my gym wife Serene once again. Besides Saturday, it had been a while. And we finished first for the lifting segment, which is UNHEARD of.
WOD-fitness
DUs were not happening at all today so I was glad there was a fitness version because I didn't feel like getting absolutely frustrated with myself. Best round was 23 DUs and could not even string more than 4 together. Sit-ups were consistently around 30-32 reps per round. Had not done any conditioning in ages. It felt great to move.
Congrats CRASH-Beasts!
5:30 with McD and Noah.
215 at 3×5 felt better than anticipated.
6:32 on Annie. A good 25 seconds worse than my PR. Damn.
HBBS: 272.5x5x2 and then, fail on 3rd rep of 3rd set.
I think I just lost concentration and went loose at the bottom position – just sagging suddenly. Needless to say there was no way I could get up from that. I'll try this again next week. The first two sets were hard and heavy but doable.
Skipped Annie because of sore shoulders and rowed a 5K instead.
Loving all the people posting on the blog for the first time! Especially when they share quotes like, "You're a gator… PREPARE TO STRIKE."
5:30 class tonight with McNoah.
Crossover Symmetry
LBBS 45×5, 95×4, 135×3, 165x3x5
Moved fine, though I got scrunchy on a few reps, and I swear each rep looked different. Weirdly, I need to think the most on this lift.
Annie in 8:27. 20 seconds off the last time I did it, but far from my 7:19 PR. All my DU were unbroken, but damn, those sit-ups became SO HARD.
Ended with my first set of Fox's pull-up progression for this week, some kip swings, and attempts at kipping pull-ups. Go team.
260 3×5 felt pretty good but lost power in my hamstring don the last rep of the last set. Not sure what was going on but I got it up. I like doing fitness, the volume feels pretty good.
I finally have double unders!!! Did Annie in 8:59. None unbroken but was able to string 15 & 20 together so I'm pretty psyched,
5:30
LBBS: 95×5, 135×4, 185×2, 215×2 then 190×10
set of 10 was WOOF. I've been super out of it all week.
Barefoot Annie: 6:44
Didn't have time to grab my lifting shoes, so i went allllllll-natural baby. It actually felt pretty nice! especially with the double unders. Everything unbroken except for a trip up in the first 50. I simply cannot move any faster on this workout.
***metcon shoes
First time back in about ten days after work and work-induced illness got in the way of training. Still, jumped in on performance squats, deciding that if it didn't feel great I'd back off. Somehow felt pretty good. 345×2 and then 305×10. That was a tough 10, but all things ocnsidered I'm quite happy about it. I htink I have 10 in the tank at 315 next week. We'll see.
7:30 with JB and Melo
Why did my squats feel so hard at 135# after I ended a week ago at 180#? I guess I have to remember that it's never really easy. Reset my linear today after iron maidens.
Did Annie with DU attempts but strung together between 3 and 15 reps which for me is pretty solid. Finished in 9:09. Pretty sure I could have gotten this sub 10 even without counting "attempts". I liked this workout- would love to test this again in a few months and see what happens with the DU speed.
5:30 McNo
warm up: SASS SASS SASS from Noah (and several other characters) during DROMs!! sheesh!
2 rounds:
-8 high hang snatch 33#
-rings: 1st round 3 sets of 3 false grip RR to MU transition. 2nd round: 5 MU transitions blue band
-20 hollow rocks
SQUAT: backed off 25# from where I finished linear when training for Iron Maidens. also ends up being about 70% of my new 1RM.
45×5, 95×4, 135×3
155x5x3
felt a little heavier than I woulda liked, but I think that's to be expected this week. moved fine.
pre-wod cash out: 2 min couch stretch, 2 min calf mash pvc each side
WOD: Annie always makes my abs wayyyyy sore for like 2 full days, so I just wasn't in the mood this week after coming off of Iron Maidens/15.1. Spiced it up:
For time: 50 DU, 5 chins, 40 DU, 4 chins, 30 DU, 3 chins, 20 DU, 2 chins, 10 DU, 1 chin.
Time: 5:51
I was conversational about this. Chins: 3-2, 2-2, 1-1-1, 1-FAIL-1, 1.