Yep, that was me yesterday with Elizabeth. I tell ya when I woke up I was pumped for it, but then as the day went on and the time got closer to train I was like, uh oh. Out of the 21-15-9 WODS this is by far my worst and most difficult.
I don't know what it is, I mean I can squat clean, power clean, and bicep clean respectable amount of poundage for a non Olympic weightlifter who is probably the shortest man in NJ. The deuce hits the fan when I have to do it for time. When I'm going for speed I can handle the power clean, but sometimes get crushed when its the full squat. Whatever, can't be great at everything.
This morning I was thinking of doing Isabel, but then had a change of mind. Instead I'm going to focus on skill work like the overhead squat. Of the squats this is the most difficult for me because my flexibility is so bad now a days that I need a shoe horn to put on my shoes and the wall to scratch my back.
Oh, and depending on .Com's wod, either in the morning or afternoon I'm going to do 100 handstand step downs. I'm a pro at handstands, but doing this much will make my shoulder press reach "juice head" status. Thats how I credit my 200 lb plus shoulder press first time walking into the gym with no prior training. If you suck at the press or other pressing movements, then incorporate handstands into your training because your shoulders will get stronger quickly. In later posts I will give tips.Other than that keep on trucking!
A.M. WOD OHS 5-5-5-5-5
OHS
100-105-110-115-120 Rhabdo voice "Alright, Listen!!!! I know what you're thinking, this kid thinks hes going to qualify for the games and he can't even OHS a plastic pipe. Well let me tell you something brothers and sisters, my only excuse for this is that I suck at the OHS. However to get better at this lift I'm going to go back to my bodybuilding days and slightly increase the weight every week. I'm going to do this again next week and hopefully end at around 165 lbs. In no time thanks to bodybuilding style I should be around 200 something. The only good thing about this today was that everything was unbroken which for me is compareble to talking to a pretty girl in the street.
.COM WOD Nicole CUPCAKED OUT OF THIS ONE AND DID KAREN INSTEAD -10:03 RXd I basically cupcaked out of Nicole because it was too cold and icy to run. I was originally going to sub double unders for running, but then started to freak out because I new how much more it would probably suck. Instead I did Karen which was probably a better choice because I also suck at wall ball. This was my best performance yet though with them.
Tomorrow I'm resting!!! Then coming back strong Sunday like its my job nahmane?
Hopefully you can teach me the bicep clean if your around in the am
Reiko commented on 30-Jan-2009 08:41 AM
that's why i need you to teach me HSPUs..:)
Mickey commented on 31-Jan-2009 06:07 AM
So if you talk to me during a workout should I answer or no? It was really fun working out with you yesterday. Sunday I am going to work on HSPU, but what other things can I do at home.
Rhabdo commented on 31-Jan-2009 10:27 AM
Good call Mickey, sorry about that wanted to catch up to you. Do 100 chest to floor burpees.
Filer commented on 31-Jan-2009 05:38 PM
Arent burpees always chest to floor?! Just kidding bru, did a erg comp today against a bunch of college rowers. Took 6th, missed 5th by .4 of a sec. But I beat out 9 of em including the host schools whole crew team, crossfit thats how we roll. Keep it up Rhabdo, you keep me in extra horrible workouts to do.
Mickey commented on 01-Feb-2009 12:50 PM
5 rounds of 10 HSPU and 20 Burpees. I could only do about 3 or 4 HSPU then I did negatives and a pushup. I did not keep track of my time because of the wee ones. They do however think that i am really cool for the HSPU. It was ok for a home workout.
Rhabdo commented on 01-Feb-2009 04:30 PM
Good job Filer, where you from? And Mickey that sounds pretty good, rough workout. Were the burpees chest to floor? Doing those HSPU negatives is probably the best thing you can do right now. Next time I see you I'll show you the step down which is also really good to strength those shoulders. You've seen me do them for warm ups sometimes I'm sure.
Let me tell you something
my crossfit brothers and sisters, never talk to me during a WOD unless you are
cheering me on. For some people walking into their crossfit gym is play
time the entire time, others once the clock starts its a BATTLE to kill the WOD
and survive!!! There is nothing worse when you are working your heart out
till probably near heart failure and someone starts talking to you about
unimportant stuff at the time. Maybe some people may think you need to
get a life after you tell them to leave you alone or in Rhabdo voice yell
"SHUT UP", but little do they know you have a life and are the
happiest person in the world because you are doing what makes you feel alive.
In order to get better you have to focus every day. Some of us are trying
to qualify for the games where they only take 5, repeat 5 people from each
regional qualifier. So for a good amount of us its not social time DURING
the WOD. This isn't just a hobby anymore like going to the regular gym
and trying to build a "sexy" body for people that don't really matter
in your life. Its a lifestyle/sport where we are trying to become invincible
proving we are the best.
Please don't take this stuff the wrong way, its just common courtesy that
should already be assumed in the gym. During a WOD leave people alone and focus on yourself becoming better. Save all your personal stuff till the
end of the WOD, then I'd be happy to listen to all your BS!!!
A. M. WOD DIANE
21 - 15 - 9
225 lb deadlifts
handstand pushups
Well I should really be focussing on olympic lifting because dead lifts and handstand pushups are nothing for me. However doing heavy deadlifts fast and clean is still somewhat of a challenge for me because its such a nauseating feeling.
Last time I did this which was in the summer I got 3:33RX
Dry heaving like it's my job
Diane - 2:17RX and PR
I killed this one like no other
Everything was unbroken plus I did it alone in the cold
Heavy Thruster WOD still to come, probably do that around 5ish
This is my lift - .Com WOD Heavy Thrusters 1-1-1-1-1-1-/185/195/205/215/215/225/225 failed/225
Today was another sweet day, for my morning WOD I should have picked something I'm terrible at, but wanted a good quick met con. I can't workout this Saturday so I think I'm going to have another A.M. WOD Friday. Depending on how I feel its probably going to be something like Isabel, need to become a monster with the snatch.
Rhab, i totally agree with you, but in case i forgot what you said here and talked to you during a WOD, please feel free to punch me. seriously.
Mickey commented on 28-Jan-2009 03:40 PM
Not that I could imagine you ever punching Reiko, but if you did I would have to take you out. I love your intensity. I could not seem to find it today in myself. Hopefully, tomorrow
Rhabdo commented on 28-Jan-2009 06:54 PM
Thanks ladies, you two could never upset me and have that built in sense not to bother someone during a WOD :). I was lucky today since school was canceled because of the snow. I felt like a million bucks because I got extra sleep unlike everyday of the week.
RYAN HANSEN commented on 29-Jan-2009 12:34 AM
Feel free to stare Just dont interrupt
Owen commented on 29-Jan-2009 06:12 PM
Jason, than Diane time is almost as sick as your Fran! I'm sure you'll smoke the qualifiers, dude.
I'd love to make it out for the games...probably as a spectator...but we'll have to see.
Good luck dude!
Owen
Wrob commented on 30-Jan-2009 08:11 AM
Sorry Rhabdo although I am glad I was able to inspire a blog post, just like Vagine Deux.
Drea commented on 30-Jan-2009 12:45 PM
Liked your post Rhabdo "Strongman" Kaplan. Let me know when I offend, whether it be during the WOD or anytime after. My voice does grate on some people's nerves. It was good seeing you on Wed. 1/28/09. Hopefully I will see you again before the qualifiers. We may have to set up "date." Hee hee, just trying to get you excited.
I still can't make up my mind on what I'm going to do today. Today is a rest day for .COM, but the last thing I feel like doing is nothing.
3 Options
Option 1 : I could rest and do absolutely nothing (screw that, thats what Sundays are for so I can take naps like they are my job).
Option deuce : I could make up the GHD WOD I missed yesterday. However, every time I do a GHD WOD w/situps I get slightly injured, and the last thing I want is to be injured. If I decide to do this then I will sub abmat situps w/feet together for GHD situps.
Option 3 : I could chill in my gym and do some low intensity skill practice.
Option 3 sounds the best for me right now, but I will only know the answer when the time comes.
Made up GHD WOD : subbed ab mat situps w/feet together and supermen for GHD, the WOD was :
8 Rounds situps 30 supermen 25
This was still a killer because my stomach is messed up from a GHD WOD that was already a week and a half ago
Christine
3 rounds for time of :
500 m row
*12 bw dead lifts
21 box jumps (20 inch box)
*I weigh 165 lbs, but for body weight dead lifts I'm going to use 225 lbs
Making up Barbara in the afternoon!!
Last time I got 29:34 I believe
A PR would be sweet
This is a 6" long and .25" thick grade 5 bolt I bent with my hands not
to long ago during my bending phase. It takes 375 lbs of pressure to
bend completely. Chicks dig this stuff nahmane??
Christine 7:30AM - 8:48 RX PR
Phew!! Almost didn't make it in this morning. Like an idiot who has trouble sleeping on Sunday nights because all I do on Sundays is usually take naps, almost didn't make it out of bed in time to workout. However, around 7AM I realized that if I got to the gym around 7:30 I would have more than enough time to do this. As soon as I got in I warmed up, and began the pain. Last time I did this WOD I got around 10 minutes with bw deadlifts. At the time I hated rowing and box jumps. Its almost been a year though and I have improved dramatically with those two exercises. Looking forward to attempting Barbara in the PM with my people, anther PR would make my day.
Barbara 5PM - 29:25 RX PR Very happy with this one, during the 3rd round I thought I was done for, but kept pushing. After sit-ups on my last round I thought my chances for a PR were finished, but I walked right in front of that clock and squated like no other. In the middle of banging out the reps I realized that I was going to beat my old time. Once that hit me the pain disapeared.
Today was a great day doing two WODS and PRing in both of them with good intensity and form.
Not sure what I will do tomorrow, either rest, work on skills, or make up .COM's GHD WOD.
If I RX I will injure myself, so most likely sit ups will be subbed for GHD situps. This is not a new form of *cherry picking (Train smart not hard!!)
Chicks totally dig that stuff. I actually went in search of my very own kettlebell yesterday. Your work out looked so good and it was one I could do at home. No such luck yet though I could not find one. See you this afternoon.
Reiko commented on 26-Jan-2009 10:05 AM
yes, chicks so dig that stuff!!! :) see ya later!
Filer commented on 26-Jan-2009 07:02 PM
Killer time there bru, with 225 deadlifts thats smoken not joken. I'm making up barbara tommorrow excited to see by how much you smoke me. Keep it up
Rhabdo commented on 26-Jan-2009 08:39 PM
Thanks ladies, great job today, and again Dick's has decent kettlebells. Thanks Filer, just ignore the pain!
Row 500m
50 Thrusters - 25 each arm
50 Box Jumps
50 Hand Offs
50 Sit Ups
50 Snatch - 25 each arm
50 SDHP
50 Clean - 25 each arm
50 Russian Swings
50 Burpees
.Com's WOD is Barbara, but I feel like doing that in a big class setting so I'm going to wait and make that up during the week.
I programmed this kettlebell wod and have no idea what it feels like, so I would like to attempt it today.
For some reason I feel like this is going to be a piece of cake.
KB WOD
Took me 28:19 to complete as RXd
Didn't feel too bad, some of my breaks were a little to cupcakeish
The hardest part for me was the end doing the burpees, thats where I lost some time
The focus of this WOD is really to man up and do as many power cleans as I can in a row until I reach 30. Usually for similar wods I chuck the weight after 5 reps, but there are dudes and chicks who can probably fight the pain and do 15 or more without letting go of the bar.
Originally wanted to do this in the A.M., but may have to save it for the afternoon due to work related issues. Either way .com wod and this will get done today nahmane!!!!
Well I got screwed today with my WODs due to work related thingies like I mentioned. Wanted to do power cleans in the A.M. and .com in the afteroon. I flipped them like I mentioned and that was dumb.
.Com Wod :
12:53 RX my excuse for this was that I did this at 6 AM, not my peak time for high intensity.
Power Clean WOD:
Instead of doing 155 I stuck with 135 because I was pretty beat up after a long day of my time being wasted. Did this in 1:45 with the first 20 reps unbroken, then did 5 and 5. Could have done 155 definitely, going to make this up next week.
Its amazing how having no family and no kids, that sometimes your schedule can still get deuced on. REST DAY TOMORROW
can you make tomorrow's pic that one of you holding up the bank??
Mickey commented on 23-Jan-2009 08:23 AM
I don't think I have read anything this good in a long time. I did not realize that you were updating your blog regularly. I am hooked. The inner workings of Rhabdo's head nothing could be more interesting.
.Com's WOD Joshua :
I rocked this one hardcore 22:22. However I subbed 500 meter row for 400 meter run because it was freezing outside, and situps w/feet together w/ab mat instead of GHD. If I did GHD I'd be out for a month. First and last set of 250lb deadlifts were unbroken.
Well it was another fun one this morning in the freezing cold. Not world class times but good enough for me.
1 - 1:45
2 - 1:49
3 - 1:49
4 - 1:49
5 - 1:49
RYAN HANSEN commented on 20-Jan-2009 11:14 AM
dam dude sweet wod
Filer commented on 21-Jan-2009 07:29 PM
That is a sick time! You subbed rowing for the run, that is so so much harder and takes so much time! I'm a big erger and sub that alot way to go bru. Pullen for you at the games, and dont listen to all the haters. If they could jack out a fran like that they'd walk around like they were god, and your being very humble. Keep up the times I might start posting with you, just to have a goal to chase.
Alright people don't worry I'm not going to write a lot because I have a feeling no one reads or knows this blog exists. Probably because I don't advertise it well, but whatever I have a good feeling about this post.
I would like to give a BIG thanks to Patrick Cummings and to Again Faster for redeeming my crossfit status since my 1:53 fran attempt. Again I never and WILL NEVER think I am the best crossfitter out there. In fact I think I am a piece of crap/loser when it comes to my abilities!!!!! It is due to that healthy mind set why I have had so much success with the short time I've been around. Its almost like that bodybuilding mindset of an illness I used to have which was Bigorexia where one is never satisfied with their physical appearnce/size wanting to constantly get bigger and bigger.
So heres the plan for today, do the WOD I posted then some sets of overhead squats bodybuilding style* in the A.M. Then in the afternoon do .com's WOD.
*Bodybuilding style - Where men and women engage in 2 or more hrs of miserable isolating exercises all alone with no one to talk too with a frown on their face. (me for 5 yrs)
Did .com's WOD this morning. The downside was that the clock wasn't set for my first round :(. So I ended right at 20:00, probably add on another 5 min or so. F*CKKKKK
Rhabdo commented on 12-Jan-2009 09:02 PM
Was able to do the 135 clean and jerks in the afternoon crossfit games style. Felt good.
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