Tagged: Hero WOD


Pick your Poison Friday is upon us! Like often, I try to do something I don’t really like, if only to force myself at improving my weaknesses. Today, I chose Schmalls.

Schmalls is a Hero WOD: For time – 800m run cash-in, then 2 rounds of the following: 50 burpees, 40 pullups, 30 pistol squats, 20 KB Swings 1.5pood, and 10 HSPU. Then, there’s a 800m run cash-out. I did 35:432, but not Rx as I can’t quite do the pistol squats and full HSPU.

Pistol squats are squats, but with one leg straight out in front of you. So basically a one leg squat. It’s hard, and gravity keeps getting in the way of getting up.

Still, all in all a good workout – I got most of the anger and bad things out of me. A good way to finish the week, and start the weekend. 🙂

‘Might go train tomorrow.. it all depends if I get a WOD named after me. Our coach, for some athletes’ birthday, creates a WOD filled with stuff said athletes don’t quite like. As tomorrow’s my birthday, who knows if I’ll get one…



1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Body Metrics and End benchmark 1

The 90 days are done, now we collect our winnings or bragging rights. Sort of. First we have to redo the benchmark we first did before the challenge started, in January.

According to the rules, I had to do at least 2 benchmark WODs at the beginning and redo them at the end. In my case, it was Jack and Fran – you can check the January 7 and 10 posts. The results were used as a baseline to determine the winner and improvements, among other things. In my case, I’m number 1 equal with another athlete, so the benchmark will separate us. Obviously, for the comparison to be fair, it means I have to do this week’s WODs at the same weights as last time. Those that I’ve been reading my blog for a while will remember that I got a shoulder injury at the end of October that left me on the bench for a while, and that it took forever to heal and regain my strength. At the benchmark time, I wasn’t back up to full strength for Jack.

After the skill, we went straight on to Jack: 20min AMRAP – 10 push press 115lbs, 10 KB swings 1.5pood and 10 box jumps 24in. In January, I scaled at 75lbs and finished with 7 rounds and 2 push press. This time, with the same weight (no choice), I finished with 11 rounds and 2 box jumps! Holy crap! It’s a 50% improvement, more or less.

I guess the paleo, the training and the Open help. 🙂  Pretty proud of myself.

Speaking of pride, we also took my measurements to compare. In January, I weight 199lbs and had a body fat percentage of 20.1. Today, at about the same time, I weight 180lbs and had a body fat percentage of 15.1. 15.1! Again Holy crap! I think back then I was aiming at 10% body fat loss and some 20lbs. Half of my goal – not too bad. 🙂

And yes, the Mrs is happy with the results. 😀


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


P.S. My thoughts are prayers go to the runners and folks of Boston.

2 pood

Back in the box after a slow weekend. I did train Sautrday, but I decided to take the Sunday off, first real rest day in the last 2-3 weeks. Felt good! The only exercice I did was yelling at my coathletes doing 13.2 – they did awesome, some breaking their previous 13.2 scores… and I mean breaking it by whole rounds.

Today felt like a Monday… just bleh. After the warmup, we split our group in two teams, for logistical reasons. One half did the WOD while the other did the skill part. I did skills first.

Skill was simple, squat cleans 10-8-6-4-4-4. I ended up doing 115lbs at the end, which was pretty much around my 1rep max. It went pretty well; getting under the bar was ok, too. I tweaked my wrist again, but it’ not too bad. I’ve been given more homework by the coach, too. Every time we have cleans, front squats, I have to add to my warmup a series of exercices to help with my wrist mobility, or lack thereof.

As my quads and knees were extremely well warmed up, we moved to the WOD, a quick one, too. 21-15-9 for time: back squat 225lbs, KB Swing 2 poods. Oh joy, one is my 1 max rep (recent), the other is 2 pood. That’s a LOT of weight to swing around – 72lbs.  I scaled it quite a lot, and it still was a lot of work, especially the squats. I did 135lbs and 2 poods. Took me 7:50, and I’m goingto feel it tomorrow, too.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Part of me had been dreading this day… the other part was eager for it. Today, I did Fran.

Fran is THE benchmark WOD. You can go to any box and ask “How’s your Fran?”, and 99% of the people will give your their time. It’s an easy sounding WOD: 21-15-9 of thrusters at 95lbs then pull-ups. It’s fast, brutal and it will take your arms and cardio to hell and back.. three times.

But before actually doing it, we had a shoulder mobility portion to go through. A very good thing, too. Fran is murder on the shoulders. I did mine with 65lbs, so women’s Rx. I can do 95lbs thrusters, but as skills at the moment (so 2-3 max rep). My shoulders have not regained enough strength for Men’s Rx.

On top of being intense, it’s also quick – one of our top athlete did his Rx in less than 3 minutes; I did mine in 6:33. I’m still happy witht the result, as it was my first time with Fran. It’s one of those WOD that I wanted to do to see how I’d fare, but at the same time, I dread it because I don’t want to do too badly either. Today’s WOD was also the second one needed to enter the paleo challenge; that means I’ll redo it in April to compare. I’d consider it a major success to have a similar time, but Rx.

I also want to note a new PR with my pullups. I’ve got this little contest going with my physio about who can do the most in a row – always have a rabbit to chase, or always be chased, I guess. When she did 10 in a row, I did 11. She told me last Tuesday that she did 12, with a smug smile, too! So today, I did 15, and told her in a smug fashion, too. 🙂  Pretty sure next week, I’ll have to hit the 20 mark.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training.

Challenge Benchmark 1

In my previous post, I mentionned I was to do 2 Benchmark WODs this week for the paleo challenge. I plan on doing jiu on Mondays (with crossfit before when feasible), but today, I only did crossfit in order to do my first challenge benchmark, a Hero WOD.

We started with body measurements – weight and body fat percentage. I’ve gained weight since I started this blog – I like to think it’s mostly muscle mass – and I usually weight myself at empty, in the morning. On average, I walk at 192lbs with 19% body fat. My official weigh-in, around 5pm, was 199lbs and 20% body fat. I suddenly feel heavy, but not that fat. 🙂 I assume I’ll get measurements at the end, too. Loosing 8-10% and some 10 lbs would be really awesome; going back to my pre-wedding weight (168) would be nothing short of a miracle.

Our warmup was quick and simple. Two rounds of 7 burpees, 8 pushups, 9 sit-ups and 10 jumping lunges (each leg). We then moved on to the skill – hang power cleans 6-6-6-6. I finished my last set at 105lbs. I’m pretty happy with the progress, even though I probably could’ve added 10, maybe 20, more pounds. Then came the WOD.

Hero WOD – “Jack”: 20 AMRAP – 10 push-press (115lbs), 10 KB swings (1.5 pood), 10 box jumps (24in). I scaled the push-press to 75lbs and did 7 rounds + 2 push-press. My heart was racing by the time I was done. I didn’t expect it to be cardio-heavy! In addition to writing my results on the board with the others, my stats were entered in the challenge file, with an indication of what was scaled. Our coach refuses to tell us by which standards he’ll decide who won the challenge. I guess we’ll know in April.

I also tried to do a ring muscle-up again. Being an idiot, I did it at the end of my WOD; there wasn’t room around the rings before, as others were doing the WOD. I’m getting there, though. I looked at a tutorial to see what I was doing wrong… and I’m getting a better grasp of the body mecanics involved. If I keep this up, I might be able to do one by the end of the challenge… or even February!


2 scoops (40g) Beyond Yourself Pre-WOD with 10oz water 20 min before training, 1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training.

**So the pre-WOD is not working at all for me. Even with two scoops, I don’t feel a rush of energy or anything. Too bad. **



After last Saturday’s Snatch skillz, today was all about jerks. After a simple rowing warmup, we got on to the progession towards the clean and jerk.

We started witht the bar in the front squat position, elbows out and bar resting on the shoulders and collar bone. Then we went into a deep squat and we waited there for 30s, three times, to get used to being that deep with a bar. Thank you coach for all thoses night making me practice squatting for the OH Squat! It’s a piece a cake to stay deep, now. I had some shaking in the arm as the shoulder struggled to keep the 45lbs straight, but my squat was deep ands stable.

We followed with hang power cleans, so the bar hangs at mid-thigh, and you quarter to half squat before getting the bar in the clean/front squat position. You get the energy to drive the bar up through hip extension. Three sets of eights. On my last set, I added a 10lbs plate on each side to see hwo it felt… It wasn’t too bad. We then progressed to the hang clean and jerks. Bar mid-thigh, you go into the full squat for the clean, then stand up and jerk it – basically an explosive shoulder press. We did split-jerks – the legs go in a lunge position as you explode to get you lower and under the bar without muscling through the whole thing. It’s useful with heavier weights. We did three sets of four. I stayed with the bar, except for the last set where I did it with a 10 lbs plate on each side. Again, the shoudler was good. The split-jerks makes you avoid the muscling up, which is what would’ve hurt me.

All this was geared towards doing the full clean and jerk. Bar on the ground, catch in a squat, then (split)jerk. We were to do three times one rep to get to our max weight. Now that is NOT going to happen. I would not push my shoulder to the max… yet. I did start with 65lbs (bar plus 2x10lbs), then added 10 lbs total, then another 10 lbs total. So my 3rd attempt had 85lbs. Looking in my log book, I know that I’ve done heavier some months back, 115lbs actually. I knew today I could’ve gone heavier, but I’m not going to risk it on pride or to get a new PR that might put me on the sidelines for months instead of weeks.

I’ll see tomorrow if pushing it was a smart thing. According to my physio, the problem is muscular, and that I can start adding wieght again. The max muscle contraction also brings max muscle release, and that could help undo whatever crap is wrong there.

Oh, and our athletes kicked bottom last Sunday at the WOD 4 Toys! We got first in men scaled, first and third for women scaled, and thrid in women Rx. 🙂


1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training


Well, I really got injured. Training actually started pretty well. I made good time/pace on my warmup run and my shoulders didn’t quite hurt. I had thought about chosing the Murph WOD as my Pick Your Poison Friday, but it looked like it was going to rain, and I felt like staying dry. Instead, I went witht the Hero WOD the coach put up, Nick.

Nick: 12 rounds for time – 10 hang cleans 95lbs and 6 HSPU on dumbells. It’s one of those draining one. I know I can hang clean that weight, so I figured, “why not?”. Hang clean is like your normal clean, but the bar is at mid-thigh and it ends with a squat. At the beginning of round one, I felt some thightness in my shoulders, but I ignored it. Once I start, the muscles warm up and I’m usually good.

Round one went by… HSPU are really tough on dumbells! Then round two. In round three, my shoulders simply gave up on me. It was pain and more pain as I was trying to lift the bar to my shoulders. I did the first and second cleans, then nothing. I couldn’t lift the damn bar past my chest. The shoulders weren’t working, dragging the biceps and triceps along. Ah, there was also shooting pain. I think I forgot to mention that. I really mean pain, not soreness; the type of pain that tells you a nasty injury’s coming if you do not stop. Well, being the idiot that I am, I figured I could finish it at a lighter weight. So I stripped the bar. After all, 45lbs will be child’s play, right? Wrong! Same thing, same uncooperative muscles, same pain.

I told the coach I was done… it was simply too painful to go on for 10 more rounds, no matter how I could scale it. I would’ve sucked it up for 2 rounds or so, but not that many. While I was clearing my space, I showed the coach what I meant and tried to lift the bar. I think his doubts got dissipated about whether I was faking or not. His theory is that my muscles are way too tight or wound up. Massage therapy is needed. It is quite possible, so I made an appointment for a massage this weekend. For some 30 minutes after stopping the WOD, I felt pain shooting down from the deltoids down the biceps and down in the elbows. Now it feel more like heavy soreness. Thus, I’m putting training on hold, at least until Tuesday (no time before anyway). At that point, I’ll reevaluate the situation. My theory is that I might be pushing my body too much, and it’s not used to that level of abuse every other day. I’ll give it some time to heal and rest. Time to work on my running, I guess – my cardio’s crap anyway. 🙂

I could’ve skipped this incident and not written about it. But I think I had too, just like I had to write DNF (did not finish) myself on the board – it’s about closure. Facing that situation brought up a mix of emotions: sadness, pain, anger and frustration – possibl some shame, too. I got less than 3 weeks before the competition, and my body’s falling apart… FUCK! I don’t expect to win, but I’d rather not look like an ass competing. I feel like I’ve let myself and the others at the box down. In any case, I feel better now. I’ve accepted the fact that I have not finished a workout, and that it might happen again at some point in the future. I sincerly hope not, though.

I’ll keep you informed as things progress. For the moment, I’m going to rest a little more.