Crazy Craic Fitter

Got the opportunity to take a trip home to see Niko and the kitties, so I wanted to try to get at least one Crossfit workout in at Craic.  It’s always fun to go to a workout with Niko as well.  Was a nice to get my sweat on at my gym, and especially nice because the workout was back squats.

Workout was fairly straight forward:

3 – 2 – 1 – 3 – 2 – 1 (70% – 75% – 80% – 75% – 80% – 85%)

I got to take my first class with Coach Munch – and he’s a great coach.  I also worked out with Megan and started out doing the weights that she did, but wanted to bump it up a bit more (not a ton) for the last 3 – 2 – 1.  The most exciting part of the workout was that I was able to get into the back squat position for the first time in over a year.  It definitely stretched my shoulder a bit, but not in a bad way – just in a way where I know I need to work on my mobility. The most frustrating part of the workout was that I wanted to do more weight, but opted on being smart – so I talked to Coach Marc about what weight to work to.  He suggested that I do no more than 135#.  So I did the following rep scheme:

95# – 105# – 125# – 115# – 125# – 135#

Overall had no issues with the squats and was just happy to be back squatting again.  After the back squats, we all did an AMRAP:

10 AMRAP
10- Push Press 115/75 Ring Rows
200m Run
30- DUs Single Unders

Attention to all my readers – has anyone seen my double unders?  I seemingly have lost them completely and it’s super frustrating.  Overall AMRAP was a good quick burner – due to all the running I did this summer – the 200m run was super easy.  I’ll leave you all with these pictures from my visit home!

IMG_5406

 

A**hole

This weekend was a total a-hole. Okay, not a total one, but Sunday definitely was.  Not going to go into details quite yet, but my cat, Feynman, has a rough road ahead of him.  He’s been with Niko and I since the beginning.  So any good thoughts you could send his way would be appreciated. I spent most of yesterday crying.

Feynman, the man!

Feynman, the man!

Then, in Jarrod’s words, I was kind of an a**hole to myself testing out my front squat today.  But I am okay with it, and quite frankly didn’t have the mental capacity to not be an a**hole to myself during the lift.  Lift scenario was 5-3-3-1-1-1.  I wanted to test out where I was.  I did 115-125-145-155-165f – I didn’t even re-attempt 165 again.  I should have gotten 165, but let’s be real – while I took 1.5 months off from Crossfit COMPLETELY, I took another 1.5 months off from serious training.  So I’m okay with 155# as my bar.  It’s 30# off my PR and definitely a goal to strive for.

That’s all for today.  Remember to send food vibes to my main gato, Feynman.

 

DT and #focus2014

Long post, this one will be considerably shorter than yesterday.  See if you get my cat humor below.  The top pic, as a side note is my kitty, Feynman.  The other one is something I found doing a random google search.

Today's Post

Today’s Post

Yesterday's Post

Yesterday’s Post

Spent the day cleaning out my inbox and since it’s the tail end of a short winter “break” emails were considerably less frequent than they normally are.  So it was a good way to try to move through the Inbox Zero approach.  It wasn’t really any struggle – but once work and all the emails are back in full swing, we shall see how it all works out.

Slowly weaning myself off eating crap.  Well, not that slowly – because it wasn’t really a terrible issue to start this time.  Just removing little things day by day.  Luckily, Niko is all on board for this – so it makes things a ton easier.

Amended the television / social media rules because going full out cold turkey isn’t something that I can do.  Simply because I don’t want to.  I did do a major one – which is charge my phone downstairs and read a book before bed instead of surfing social media.  I still surf a bit of social media while I’m watching television and there is still television that I’m watching that I haven’t necessarily DVR’d.

Went to workout today – we had a big snowstorm here in New England – so we didn’t end up going until the 6PM class.  Workout was DT, which is a hero WOD.  I’ve been pushing it a bit with my shoulder and paid for it a little earlier this week, so I wanted to keep the weight light-ish for the workout.  As I type this, I laugh to myself because DT would have been a DNF had I gone with any heavier of a weight, let alone the Rx weight which was 105#.  I went with the INT suggested weight which was 75# – and wow. Workout was:

“DT”
5 Rounds For Time
12-Deadlifts
9-Hang Power Cleans
6-Shoulder to Overhead

I was thinking sub-10 in my head, but it ended up being 10:18.  I think I took too long of rests during the HPCs.  And holy shit, that was a grip workout.  I practically dropped the bar on every set for the last set. All five rounds, I went (11-1) (4-4-1)(6) for my rep scheme.  With the exception of the last round, I broke my HPC into 6-2-1.

Prior to DT, we worked to a heavy triple power cleans (from the floor).  75, 95, 115, 125.  I didn’t go for heavier than 125 because my form felt like it wasn’t the way I wanted it and I didn’t want to be stupid.  But I’m really happy with 125.  Like I said in a post earlier this week, it’s kind of cool to do a “working” weight of 125 – as that would have been FAIL FAIL FAIL a couple of months ago.

Blargh

Been feeling out of sorts last couple of days.  I think it’s all in my head.  Tons of people around me are getting the flu or sick, and I’m convinced that I am doing the same.  I’ve been really tired these last couple of days and this morning when my alarm went off, I hit the off button and fell back asleep.  Usually I can convince myself to get out of bed, but today I just feel back asleep.  Blargh!

Going to try to do the workout at home.  I mean, what’s the point of having a rower at home if I can’t do the workout?  Might do push-up burpees if doing them on the concrete is just too much on my basement floor.  I hate doing workouts at the end of a workday.  The day just beats me down and the last thing I want to do it workout.

Feynman, sleeping

Feynman, sleeping

Cats!

I realize that I don’t post much about my cats, despite the name of this website.  So here’s a few pics of my kitties for your viewing pleasure.  See, I do have a life outside of Crossfit!  I’m going to try to post some more cat stuff on here too moving forward.

Hobo, 2 years old

Feynman, 12 years old

Lily, 5 years old

8 Min AMRAP x 2

So the cat started crying loudly this morning and I didn’t hear him until Niko got up to see if he was OK.  I looked at the clock and turns out I didn’t set my alarm!  Perhaps that’s why Feynman (the cat) started meowing this morning – he knew I had to get up!  I was up 5 minutes late, but managed to get to Craic in time.

We warmed up by doing pistol practice and muscle-ups practice.  Good news was that I could get down in my pistols, but bad news was that I couldn’t get myself back up.  Grrrr.  We went to muscle ups and I really need to work on my core strength and shoulder strength.  I think that I will probably add a daily sit-up / core workout to my routine.

The WoD was:

8min AMRAP
RX+ 3 Muscle ups
6 Pistols (alternating)

RX 2 Pullups
4 Push-ups
8 Squats

rest 10mins + repeat8min AMRAP

RX+ 3 Muscle ups
6 Pistols (alternating)

RX 2 Pullups
4 Push-ups
8 Squats

rest 10mins + repeat

Goal is same score on both AMRAPs

I decided that Rx+ and Rx was too easy 😉 – so I scaled by doing jumping pull-ups, chest to ab mat push-ups, and air squats (which, obviously, I didn’t have to scale).  After talking to Jarrod, I decided that I was going to do jumping pull-ups instead of band assisted.  The jumping pull-ups would help me more with conditioning, while the band-assisted would have enabled me to do more reps and move through faster.  Definitely the harder option for me, but pull-ups are the biggest goat for me – so I wanted to challenge myself.  As I got towards the end of both sets, I had a bit more trouble using my legs and getting my chin up to the bar. 

Final Scores: 10 / 10 + 2