DarK_RaideR's BattlE_LoG

[Tanktimus the Encourager]

I'm happy to know you've finally found the right box.

[maegs]

On 10/24/2016 at 2:22 AM, DarK_RaideR said:

Here's Seth Rollins being significantly more badass than me

 

The T-Rex arms after tho

 

Glad to hear that Pireaus is so much better  

[DarK_RaideR]

Checking in with two more WODs for the week

 

Thursday, 27 October

Work through the following set of exercises keeping a LOW PACE:
1200m Run
2 sets of 20 Situps
2 sets of 20 Back Extensions
3 sets 5 Strict Pullups
30 Singles
3 sets of 10 Squat
2 sets of 10 KB Deadlift
2 sets of 10 KB Swings
12 Toes-to-ring
30" Planche
30 Singles
2 sets of 6 Dips
15 Box Jumps
8 Toes-to-bar
2 sets of 12 GHD Situps
2 sets of 12 GHD Back Extensions
30 Singles
2 Rope Ascents
1500m Row
Stretching

 

Saturday, 29 October

8' AMRAP

21 Hand Release Pushups

15 KB Swings

9 Toes2Bar

 

2 rounds of Tabata

Burpees

Box Over Jumps

Shuttle Run

Jump Rope

 

5' Strength AMRAP

Turkish Get-Ups

[DarK_RaideR]

Monday, 31 October

9' AMRAP

25 Burpees

25 Pushups

25 Lunges

25 Toes to bar

25 Box Jumps

 

Score: 130 reps (1 full round and 5 Burpees)

Ranking: 31/46 males

Comments: We were told that many people had trouble even completing a full round, so I'm pretty satisfied I went beyond that. Pushups were broken into sets of 3, T2B started in sets of 5 then 3, 2 or one but with minimum breaks inbetween. Everything else was done unbroken. Pretty happy with how T2B came out, they're one of my weak spots and absence has deteriorated my skill which seems to be slowly coming back. Speaking of skills coming back, I forgot to write that during Saturday's warmup I pushed my Double Unders PR from 23 to 26, so I can safely say that one came back real quick. Now, to demolish some lifting PRs. Gotta catch up with @Endor.

[Endor]

You'll overtake me pretty quick, I'm not doing classes just PT so limited skills work. 

 

Great job on the TTB, they're tough. 

 

[Endor]

On 30/10/2016 at 0:21 AM, DarK_RaideR said:

2 sets of 6 Dips

Are these ring dips or on bars? How are you going with them? 

 

Geez, Pireaus is not messing about, you have some high volume WOD's there. That Thursday one looks very daunting, not aimed at an old man like me  

[DarK_RaideR]

9 hours ago, Endor said:

Are these ring dips or on bars? How are you going with them? 

 

Geez, Pireaus is not messing about, you have some high volume WOD's there. That Thursday one looks very daunting, not aimed at an old man like me  

Ring dips. They call the bar variation "Matador Dips". I'm pretty good at dips, especially after learning the kipping/kicking trick. As for that Thursday WOD, there was no warmup before it since it was done at a slow pace so it didn't feel as bad as it looks.

 

Did you check my challenge thread? Somewhere in that wall of text there's news about me signing up for competition again

[DarK_RaideR]

Wednesday, 2 November

WOD was Front Squat. We had to build up to a weight that gave us trouble on the 5th rep, then do 5 sets of 5 at that weight. Warmed up and went all the way to 164lbs (65% of my 1RM) for the workout. Strange compromise with the guy I was working with, since his 1RM was something like 140lbs while after the lifts I felt like I could have gone heavier (hey, at least I pushed him to go heavy, right?) plus he was shorter, but not that I minded the lower bar. Getting back on the saddle, nice and steady. Baby steps.

[DarK_RaideR]

Thursday, 3 November

7' AMRAP

10 Sumo Deadlift High Pull

10 Push Press

Rx: 94lbs

What I did: 74lbs

Score: 90 reps

[Mr_Willes]

I had some catching up to do, but this thread changed for the better. Echoing the rest, CF is your thing!

[DarK_RaideR]

Monday, 7 November

Newport Crippler

For time:

30 Back Squats at bodyweight

1 mile run

 

12:37 total at 164lbs as I weighed in at 74kg. Broke the squats into 15-10-5 in 2:38, which means I did the mile in 9:59

[DarK_RaideR]

Wednesday, 16 November

Damn, it's been a week and a half already and I felt the loss in performance when I blew up during warm-up. Thought I'd take it easy and lower expectations. Not a nice feeling for a fourthnight before the first WOD of the competition

 

WOD was Elisabeth

21-15-9 for time

Cleans 135lb

Ring Dips

 

Scaled it to 94lb and paced the (Power) Cleans pretty well. Dips began in sets of 5 but quickly broke down to 2 and eventually I had to switch to Matador Dips in order to maintain a decent pace. Final result was 9:42 and as long as it was under 10 minutes, I'll take it.

 

Two more reasons why CF Pireaus is awesome

1) The workout was judged, meaning class was broken into 2 heats with one half judging the other half

2) Coach told us an elite athlete should be able to do the WOD in about 5' while someone at our level should take under 10' so depending on that, we should scale the weight and dips. Taking 15 or more minutes just to Rx it is pointless

[DarK_RaideR]

Friday 18 November

3 rounds, each for time

100 Single Unders

50 Double Unders

1' of Triple Under attempts

Rest as needed between rounds

 

Nailed my first Triple Under. Then another one. @Endor, @Rurik Harrgath your move

[Rurik Harrgath]

On 2016-11-20 at 4:37 PM, DarK_RaideR said:

@Rurik Harrgath your move

 

I rediscovered ring muscle-ups the other day.  Triple unders are stupid! 

[DarK_RaideR]

4 hours ago, Rurik Harrgath said:

I rediscovered ring muscle-ups the other day.  Triple unders are stupid! 

That's what people said about double unders before crossfit made them a thing. Just because you can't do them doesn't mean they're stupid

 

Monday, 21 November

Endurance class

Leg mobility warmup

Running pose and move theory (this one's for you @Xena). Leg/Foot movement, straight pose, leaning forward

2 rounds of

4x30" run

Pick a running drill and do 20 reps on each leg

2' run

 

WOD: Test 3 (Judged)

Air squat tabata, 8 rounds

4' AMRAP Muscle ups

Multiply worst squat round by MU reps for score

 

Score: 560 (16*35 transition progressions. Felt real strong, an actual MU might be closer than I thought)

[Xena]

Wow! I didn't even know triple unders were possible!

[DarK_RaideR]

Wednesday, 23 November

WOD: Helen

3 rounds for time

400m run

21 KB Swings (24kg)

12 Pullups

 

Score: 16:19 Rx, 28/47 of male athletes

Comments: Just one running theory class and I'm already seeing improvement there. Swings broke down terribly but I never felt the big pain of going too heavy so it was simply a matter of endurance. Same with pullups, where I needed a breath after every rep. Still, my last attempt was 14:47 at a scaled 16kg so I'll take the extra 1:30 in exchange for finally Rx'ing it!

[Mr_Willes]

 

(And you probably weren't even last!)

[DarK_RaideR]

35 minutes ago, mr_willes said:

(And you probably weren't even last!)

According to Wodify's Whiteboard, I was actually 29th out of 49 males that day.

 

Itcing to try out today's WOD, it's actually the first qualifying WOD for January's Greek Throwdown*. Not participating, but it's nice we're doing it anyway. They do the same during the Open every Friday and I like that.

 

*27-21-15-9 Unbroken Thrusters at 64lb/30kg. If the athlete breaks during any of the sets, they have to start that set again from zero. Resting the bar at a front rack or overhead position during sets doesn't count as breaking. Barbell can rest on the floor between sets.

 

Oh, and all that's got a 7' Time Cap

[DarK_RaideR]

Well, never got to try that WOD out. Thanks, torrential rain!

 

Wednesday, 1 December

Bench Press

Find max weight for 5 solid sets of 5 reps

Score: 134lbs/60kg

 

Not bad, considering my 2 rep max about a year ago (Oct.26, 2015) was 70kg

[DarK_RaideR]

Tuesday, 6 December

Weightlifting 101

Push Jerk class, with a focus on footwork

Load up to a 1RM that looks and is technically sound

Score: 134lbs/61kg with ease. Ran out of time and didn't have the chance to push past my 1RM of 65kg

 

WOD

5 rounds for time

800m run

3' rest between rounds

Score: 32'50" (including rest)

[DarK_RaideR]

Friday, 9 December

Isabel

30 Snatches for time (135lb)

Score: 4:06 scaled (94lbs)

16th/26 male athletes

 

Broke it into single reps to keep the heart rate down. Felt like I could have gone for 114lbs so next time I'm taking another step towards Rx'ing this. I should also note that it's been a long while since I tested my 1RM for snatch, but it stands at 50kg/110lbs so using a little under that for a 30 Snatch race is great progress.

 

Spent the next hour playing fitness games and having fun

[DarK_RaideR]

Monday, 12 December

Endurance class

1' sprint

50" rest

1' sprint

40" rest

1' sprint

30" rest

1' sprint

20" rest

1' sprint

10" rest

repeat backwards

Score: 2574m total

[Endor]

On 11/28/2016 at 11:39 PM, DarK_RaideR said:

According to Wodify

We've got this in the box now, hopefully I'll get on it this week. I think you can add peeps from other boxes, might be fun to do that and keep tabs on one another! 

 

Early days but I assume you are entering the Open? 

[DarK_RaideR]

11 hours ago, Endor said:

We've got this in the box now, hopefully I'll get on it this week. I think you can add peeps from other boxes, might be fun to do that and keep tabs on one another! 

 

Early days but I assume you are entering the Open? 

Yes and yes