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[Charlie Quinn] CrossFit II: Return of the Wanker


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On 6/1/2019 at 12:06 AM, Cheetah said:

giphy.gif

 

Welcome back!

 

patriotic independence day GIF by Broad City

 

18 hours ago, Sloth the Enduring said:

Is that 42 snatches followed by 21 burpees, etc.? Holy crap.

 

Yep. How bad is it that I considered this a fairly easy WOD? I mean, it was still hell, but compared to what they normally program, this seemed like they were going easy on us!

 

2 hours ago, Mr_Willes said:

This was too good not to post...

 

And maybe a bit true, you know from one wanker to another

 

Afbeeldingsresultaat voor hi wanker gif

 

Haha! Love it!

 

7 minutes ago, jonfirestar said:

You really had nothing to worry about. Very proud of you :) 

 

Thanks. I'm proud of you too #wearthedamnclothes

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Week one wrap up

 

Crossfit 3/3

Finished off my 3 sessions with the Saturday morning Metcon. These are always partner workouts which I both love and hate. Love because it's nice to have someone pushing you and to give encouragement to, hate because I worry that I'm going to hold the other person back. This week was OK as the lady I partnered with is just getting back after injury so we were at a similar level. 

WOD as follows:

Part A

100 burpee over box jumps - partition between the pair as needed

EMOM 5 synchro KB Swings

 

Part B

AMRAP 22 mins  (You-go-I-go)

block run

12 wall balls

10 DB Clean & Jerk

5 burpee to target

 

Trying to do box jumps first thing in the morning is not good! I nearly face-planted a few times and eventually changed to step ups, for my own safety! For Part B, my partner couldn't run so she jumped on the Assault Bike for that. We did 9 full rounds and she finished the her last set of wall balls before the time cap.  I enjoyed this one.

 

Running 

Other than the stuff in CF, nope. I'm struggling to get back into this. I want to run, but it just feels like such an effort!

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2020 Races: 
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Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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On 6/4/2019 at 12:45 AM, Cheetah said:

Good work; keep it up!

 

 

Thank you, ol' chap!

 

23 hours ago, Salinger said:

Great job CQ!!! Id definitely face plant if i tried box jumps hahah x

 

It's going to happen eventually! It's only a matter of time :D

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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Before I update, I have to post this, because it's never not funny

trump london protests baby trump uk visit GIF

 

Week 2

 

posts GIF

 

I'm still here! I haven't abandoned the challenge yet. Although I've been really bad at following others. I'll get better, I promise

 

Crossfit 1/3

I went to CF last night, and apparently the coach was determined to ruin our hands and abs. The warm up involved a lot of pull up progressions - dead hangs, scap pulls and beat swings. Followed by a Tabata of hollow holds and hollow arches on the floor. The tabata was absolute murder.

 

Strength was push press 3x5 @ 80%  of 1RM. I'm still babying my shoulder, probably a little too much to be honest, so only did 30kg. I'm a little frustrated at myself for not trying more. 

Good news though, one of the coaches is going to write a strength and mobility plan for the people with unhappy shoulders (there seems to be a lot of us right now!) so I'll get that when she puts it together and hopefully that'll help me. 

 

the WOD was a short but evil son-of-a-bitch:

3 rounds - 4mins on 2 mins off

400m run

20 Toes to Bar - scaled to hanging leg raises

max burpees in remaining time

*score = total burpees

 

The first round went fine, the second and third rounds....... holy shit! I got a stitch during the run section, probably from the leg raises and my hands were burning from hanging and swinging on the bar for so long. It meant I had very little time to get any burpees in, but I made sure I kept doing them, even if there was only 30 seconds left and worked right up until the last second. I ended up with 23 burpees, some shredded hands and some very sore abs!

Totally worth it

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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12 hours ago, Cheetah said:

Happy Tuesday!  How's it going?

 

It's Wednesday now :P

 

5 hours ago, Salinger said:

Hope all is good Charlie xx

 

Thanks for the check in guys. I've been really busy so not had time to update. Things are good though. I've got some good stuff to report when I update!

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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On 6/11/2019 at 7:05 AM, Mr_Willes said:

We need reports of weekend awesomenessess!!!

 

Afbeeldingsresultaat voor brace yourself gif

 

Afbeeldingsresultaat voor explosion iron man gif

 

jim carrey ok GIF

 

Week 2, continued

 

Thursday

First win of these posts - I did my second ever Rx wod* and it was the first one I finished within the timecap!!

baby success GIF

 

The WOD was partnered and all cardio, hence doing Rx! But it counts, dammit!

100 cal row

400m tethered run

50 cal row

800m tethered run

 

I was partnered up with a noobie who was very tall, so was naturally good at rowing. We whizzed through the first row, splitting 25 cals a piece before switching. She wasn't an experienced runner though, so we plodded out the 400 and 800 meters and I did my best to encourage her through it. I made her sprint the last few meters, and this got us in under the time cap by just over 20 seconds. 

 

* my first attempt to Rx a wod was when we did Karen (150 wall balls) I'd only been going to CF for a few weeks and I stupidly used the prescribed weight ball. It did not go well!

 

Saturday

Third CF session of the week. Saturday morning Metcon, another partnered workout. This one was a bitch!

Warm-up: Roxanne 

Group A - burpee on Roxanne

Group B - burpee on Red Light

Everyone - air squat the rest of the song

The less said about this the better!

 

I forgot to take a pic of the whiteboard, so I'm struggling to remember what we did. I think this is correct:

 

AMRAP 10 mins each part, 2 mins rest between / You-go-I-go (Leapfrog rounds)

Part A
8 cals bike

8 hand release push ups
8 Db snatches

 

Part B

8 wall balls

8 burpees

30 double or single unders

 

Part C

8 cal row

8 knee raises

8 box jumps

 

I didn't like this one. It really started to hurt by the end. I do like getting these workouts finished early on a Saturday.

 

Sunday

This weekend was our Ranger D&D session. At the end of the previous session, we had decided to perform a heist on a dragon. Amazingly, none of us died during the heist and even more amazingly, none of us got burnt to a crisp after @Rhovaniel decided that she'd had enough of the negotiations with said beast, and stuck an arrow into him! 

After D&D, we surprised Rho with a birthday cake and presents. It was a really lovely day.

 

Week 2 Wrap Up

Still no running outside of Crossfit! TBF, the weather was truly awful at the end of the week so the last thing I wanted to do was go out and run. I disappeared for a bit on the boards, but I'm not quitting the challenge. And lots of Crossfitting was done.

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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Week 3

Monday

Second win of these posts: I PR'D MY SQUAT AND DEADLIFT!
Even more exciting

-

-

-

-

I DEADLIFTED 100KG!!!!

happy whose line is it anyway GIF

 

Wait, that isn't big enough

excited vin diesel GIF

 

That's better

 

I've been trying to hit 100kg deadlift for a while now and every time I've tried, I've failed to get it off the floor. This time I managed to get it off the floor and past my knees. It was really really hard, but afterwards I was so emotional I nearly cried!

The squat was good too, although I have squat this amount before (70kg), I don't count it as I was never going below parallel. It's taken me a long time to get back to squatting more than my bodyweight, but I'm happy that I'm now doing it properly.

 

Tuesday
I had CF booked for yesterday, but first thing in the morning I found out that my mum was going back home the next day, and I hadn't arranged any time to see her. I had got my dates confused and assumed she was going home this weekend. So after an apologetic phone call to her, we arranged for her to come round yesterday evening and so I cancelled CF and rebooked it for tonight.

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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4 hours ago, Charlie_Quinn said:

Amazingly, none of us died during the heist and even more amazingly

 

More amazingly we managed to talk our way out of the dragons fort by saying that we'd dunk all their mead and had gone in during a rager and then convinced them that the stuff that was missing had been stolen by one of the dragons own goblins ;) It was the perfect heist. We snuck in, got the goods, and then convinced the occupants that we had randomly wandered in after drinking a barrel of mead and it was completely unrelated to the missing key. 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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Great job on all the things!  Keep up the awesome work!

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  Level 48 Quasi-Human Ranger     

"Forget failure.  Forget mistakes.  Forget everything except what you're going to do NOW, and DO IT." - Lou Ferrigno

"Foxes Never Quit!"  -  Leicester City FC

KBO. - Churchill

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Happy Monday!  I hope you have a great week!

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  Level 48 Quasi-Human Ranger     

"Forget failure.  Forget mistakes.  Forget everything except what you're going to do NOW, and DO IT." - Lou Ferrigno

"Foxes Never Quit!"  -  Leicester City FC

KBO. - Churchill

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On 6/12/2019 at 1:25 PM, Salinger said:

WOW CHARLIE!!!! YOU are killing it....so proud of you with the DL as well.... proud proud proud xxx

 

Thanks! It's nice to see my hard work paying off

 

On 6/12/2019 at 1:36 PM, Tanktimus the Encourager said:

I'm always happy when somebody PRs a deadlift.

 

Glad I could make you happy! I was so happy afterwards, I managed to scare the cat with my celebration!

 

On 6/12/2019 at 4:56 PM, jonfirestar said:

 

More amazingly we managed to talk our way out of the dragons fort by saying that we'd dunk all their mead and had gone in during a rager and then convinced them that the stuff that was missing had been stolen by one of the dragons own goblins ;) It was the perfect heist. We snuck in, got the goods, and then convinced the occupants that we had randomly wandered in after drinking a barrel of mead and it was completely unrelated to the missing key. 

 

How to hell did we get out of that alive?

 

On 6/12/2019 at 7:47 PM, Cheetah said:

Great job on all the things!  Keep up the awesome work!

 

9 hours ago, Cheetah said:

Happy Monday!  I hope you have a great week!

 

Thanks Cheetah. Hope you have a great week too.

 

3 hours ago, Salinger said:

Hope you are ok CQ ! xx

 

All good thanks. Hope you're well.

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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2 minutes ago, Charlie_Quinn said:

How to hell did we get out of that alive?

 

 

I rolled a natural 20 ;) 

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strava - myfitnesspal - Instagram

2019 Roadmap

Spoiler

 

" Always aim for something stupidly crazy." - Charlie Quinn

2019 Races: Cliveden MTR 06/01 | Nuts Challenge 02/03 | Reading Half Marathon 17/03 | W.A.R 27/04 | RRDW 11/05 | Nuclear Oblivion 19/05 | Man vs Lakes 20/07 | Spartan Trifecta Weekend 05-06/10 | OCRWC 11-13/10

 

Current Challenge: First Steps

Previous Challenges: 12 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24

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I did say that a weekly update would be a pass on this goal didn't I? :P 

 

Week 3

Wednesday - Crossfit

Strength was accessory work - back loaded lunges. These were going well until the final rep of the final set, when my strength gave out and I fell backwards. The loaded bar hit my back and I landed on my butt. My back was bruised for a good few days afterwards.

WOD:

3 RFT - time cap 12 mins

400m run

14 deadlifts

7 power cleans

 

Just what I needed after a PR deadlift, high rep deadlifts! Rx would have been 42.5kg for both the DL and the PC, but as the class was small, there was enough bars to have 2 with different weights. I could have gone Rx on the deadlift, but I chose to go for 35kg, because of the PR on Monday. I kept the PC light at 25kg (I'm still struggling with a shoulder issue - more on that below). Finished in 10:38.

 

Thurs - Crossfit again!

We've been working on thrusters a lot recently and Thursday we worked on getting a single heavy thruster. 1 rep maxes all around this week! My shoulders are still very weak so my overhead lifts aren't very heavy. I finished on 37.5kg after attempting 40kg 3 times without success. This got me down a little, even though I should have been happy with myself for continually trying. This bugged me for a few days and along with some other stuff, allowed my anxiety to sneak in and give me an anxiety attack. 

WOD:

5 RFT - time cap 15mins

10 kettle bell swings

10 toes to bar (knee raises)

10 thrusters

50 double or 100 single unders

 

I din't like this wod very much as my shoulder was starting to nag me after the 1RM attempts. I didn't finish before the time cap, I made it as far as the final toes to bar which was fine because I wasn't going to manage another thruster. Fuck thrusters!

 

Saturday - Yep, you guessed it....

I can't explain how much CF is helping with my anxiety. Especially the Saturday morning partner Metcons. It's forcing me out of my comfort zone and getting me to interact with people. I still felt a little low when I got up on Saturday, but by the time the class finished, the anxiety had disappeared and I felt back to normal. 

W/U Bring Sally Up - Squats, not push ups, Thank god! 

Metcon (Partner)

buy in 1000m row, then:

5 RFT - 23 min time cap

50 wall balls

150 single unders

50 ab mat sit ups

Cash out 1000m row

 

I don't think a single pair made it to the cash out row! This was a fun one and my partner and i worked really well together. Like most people, we were just finishing up our 5th round as the time cap hit. It probably would have been better as a 25 min time cap.

 

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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Week 4 

Monday

At home lifting session, but I was short on time so I only did front squats. 

 

**NEW GOAL**

Bulletproof Shoulder Program 2 x a week

So I've mentioned a lot about my shoulders recently. My right shoulder has been causing me a lot of issues and has been affecting a lot of my overhead lifts. One of the coaches at the box is a physio so I went to see her for a massage a while ago and this really helped, but it still flares up regularly. I've been very good with my mobility but it's a tricky area to stretch. 

It seems this is a common issue when people start crossfit, and with quite a few new members starting recently and struggling with weak shoulders, the mobility coach has created a bulletproof shoulder program for us. 

The program is 6 weeks long and is designed to improve mobility and help strengthen the rotator cuff and surrounding structures. It's designed to be done alongside the crossfit programming twice a week, so I'm going to add this into my week and into my challenge goals. As it's 6 weeks long, I'll carry this over into my next challenge.

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2020 Races: 
CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL

Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT 

"You have the heart of a Rebel"

"I'll take that as a compliment"

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