Hero WOD “Jennifer” and More!

Wednesday, October 7

I worked out at 7 am and the session was led by Coach Jennifer.

Jennifer (AMRAP – Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here.

Folks have been complaining about being sore and tired. Not me. Ha!

My one and only goal was to complete 10 rounds.

This was more challenging than I thought it would be. Uhm, hero WODs always are — and should be — challenging.

I completed all rounds of pull-ups in unbroken reps. I completed the first 3 rounds of KB swings in unbroken reps, rounds 4 though 10 in reps of 10 & 5, and the last, albeit incomplete, round in unbroken reps.

Box jumps began well but my form did deteriorate in that I missed at least a half a dozen reps. I didn’t count a one of them. Not a one.

I completed 10 rounds with about 90 seconds left on the clock. I quickly completed 10 pull-ups, 15 KB swings, and even managed to get in 4 box jumps.

I was exhausted and gasping for air.

Pull-ups were easy, box jumps were somewhat challenging, and KB swings were exceedingly difficult.

Score = 479 reps (10 rounds + 29 reps)

Friday, October 10

I worked out at 6 am and Coach Nick led the session. This is a CFS Benchmark WOD that we did this past July.

Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45 minutes and rounds will begin at minutes 0, 9, 18, 27, & 36.
You MUST rest a minimum of 1 minute between activities.
10 Rope Climbs (Time)
As fast as possible!
100 Jumping Air Squats (Time)
As fast as possible!
30 Muscle-Ups (Time)
As fast as possible!
100 Knees to Elbows (Time)
As fast as possible!
100 Pull-ups (Time)
As fast as possible!
100 Pushups (Time)
As fast as possible!
100 Abmat GHD sit-ups (Time)
As fast as possible!

I just wasn’t feeling very strong. Or motivated.

I began with jumping air squats, completing 50 unbroken reps at the start.

Time = 1:59 (PR)

Pushups were next, and I completed 10 reps at the most any given set. I was completing doubles when I reached 80 reps.

Time = 3:10 (PR)

I had planned on completing sit-ups or muscle ups the 3rd round but Laurie wanted some company and motivation whilst she was climbing the rope. I borrowed one of her bright, pink socks and joined her. Unbeknownst to me she decided to race me the first couple of climbs, and I do believe she even climbed the rope faster than did I the very first rep. I recall Coach Nick yelling “Photo finish!” By climb 8 my arms felt like jelly.

Time = 2:41 (PR)

GHD sit-ups were next, as I knew I wouldn’t be able to complete muscle-ups with my arms feeling, you know, like jelly. Dammit. Sit-ups were particularly challenging today, and I was unable to achieve a new PR — missing it by just 4 seconds. Dammit.

Time = 6:33

Pull-ups were the lesser to 2 evils compared to knees to elbows, as I didn’t know if my abs could withstand another 100 reps. I completed 10 reps the first set. Uhm, I was completing triplets by the halfway mark. I didn’t use the Speal bar and I could tell a difference (and not in a good way). I know, I know: excuses, excuses.

Time = 7:29

It has been wonderful to see so many people achieve PRs! This may be one of my favorite benchmark days at CFS.


Tricky Nicky

Monday, October 6

Yup, the Fiat 500X is now officially a lemon, and Fiat USA informed me that it would be 3 to 6 business days before they would offer buyback or replacement. The only replacement I’ll consider is a Jeep Renegade.

I worked out at 9:30 and the session was led by Coach Deborah. I hadn’t planned on completing metcon, as I knew I’d be working out later that night, but, well, I did so. But first, muscle-ups.

Strict Muscle-Ups 

My goal was to complete 5 strict and unbroken muscle-ups, and I achieved that goal. After Sunday’s grueling upper body workout I knew better than to attempt 6. I’m smart and all.

Metcon (Time)
Team Relay
In Teams of 3 or 4
100 wall ball shots
200 sit-ups
300 jumping air squats
300 10m shuttle sprints
200 reverse lunges (r + l = 1 rep)
100 knees to elbows

This is a true relay, i.e., only 1 person may work at a time and may only complete 1 rep at a time.

I didn’t give Carin and/or Amy any opportunity to consider partnering with anyone else. Ha! We used 14# wall ball and 9′ target. WE worked very well together and completed the workout in 30:31. Uhm, this wasn’t much of a challenge for me. There, I said it.

As is tradition, the first Monday of every month the coaches get together and workout. Coach Nick masterfully led the session and programmed quite a challenging workout.

Metcon (Time)
Cash in: accumulate 2 minutes of plank hold
100 DUs
50 Pushups
25 Sit-ups
5 Wall walks
25 Sit-ups
50 Pushups
100 DUs
Cash out: accumulate 2 minutes of plank hold

More upper body? Dammit! I, along with everyone else, easily held the cash in plank for 2 minutes. I  began with 60 or so unbroken double unders. Pushups were miserable, but I managed to complete the first round of 50 reps somewhat quickly. Sit-ups weren’t a problem going up or down the ladder, and I completed both sets in unbroken reps.

Wall walks were miserable. I nonetheless rested just long enough between reps to shake out my shoulders. The seconds set of pushups were horrible, and I completed 5 unbroken reps at the most. I completed double unders in about 3 sets, not resting when I failed a rep.

The last 1-minute plank hold was grueling. I held for a minute, rested all of 7 seconds, and held the last minute.

Time = 12:35

Yup, I was the fastest. I should coach this shit.

Tuesday, October 6

I worked out at 9:30, and the session was once again led by Coach Deborah. ‘Twas fun!

Thruster (9-15-21)
– You MUST use the same weight for all sets.
– Sets MUST be completed in unbroken reps, i.e., you may not drop the bar.

I was dreading this. I hate thrusters. I settled on 100#, the same weight I used 2 weeks ago for 9-15-21 rep scheme. The round of 9 was almost nightmarish, as I paused between each and every rep. No, I didn’t put down the bar, but I did rest with the bar on my shoulders for at least a count. I decided I wouldn’t do so for the round of 15, completing in sets of 5, 5, 3, & 2, with a very brief rest between sets. After completing the round of 15 I decided that I’d take it easy on my body and not do the round of 21 reps.

Yeah, like I’m going to listen to my brain. I completed the round of 21 in reps of 5, 5, 4, 3, 1, 1, 1, & 1. Yup, singles at the end, but I made it!

I hate thrusters.

Metcon (2 Rounds for reps)
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts (225/183)
Strict handstand push-ups
Rest 2 minutes
4-min AMRAP
Barbell facing burpees

I set a goal to complete all rounds of deadlifts without dropping the bar until the very last rep. Done. Strict handstand pushups were quite taxing on my already tired upper body and I only managed to string together 4 unbroken reps at the most. Halfway through the 7 minutes I was completing singles. I completed through round 8, and then 10 deadlifts and 6 HSPUs.

I love burpees almost as much as I hate thrusters. I worked steadily, completing 15 reps the first 3 minutes and 16 reps the last minute.

Score | 56-61 = 117

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Saturday, October 3

‘Twas a very busy day at CrossFit Surmount. I coached the 8:30 and 9:45 sessions and worked out at 11.

Some days I just don’t feel very strong. Saturday was one of those days. I knew that I wouldn’t be able to achieve new 1RM sumo deadlift, and I was right. Self-fulfilling prophecy? Perhaps. I also know my body. I sumo deadlifted 365# and failed at 375#. And that’s okay.

12-min AMRAP
5 power cleans (135)
5 box jumps (36)
5 strict toes to bar

Having seen two groups complete this workout, I knew that it was going to be tough. I didn’t, however, know how many rounds folks had completed and was convinced that some of the stronger athletes (including an out-of-town visitor) would be able to complete 10 or perhaps even 11 rounds. Only Jeff completed 10. Yup, I’ve taught him everything that he knows. Ha!

Almost bodyweight power cleans and more than half height box jumps are tough. Strict toes to bar, while challenging, aren’t that challenging. For me. For others? Gah! Far too much kipping ensued.

I dropped most power cleans from the top but did complete box jumps and toes to bar in unbroken reps, although I missed 2 box jumps, landing with my feet on the 30″ box instead of the plates.

Score = 8 rounds + 6 reps; 45 power cleans, 41 box jumps, & 40 toes to bar

Sunday, October 4

Jeff and I watched “The Martian” Saturday evening. What an awesome film! It was captivated and entertained. I slept until 7 Sunday morning, and that’s late for me! I had intended to work out before coaching the 9:30 session but, alas, I did not. I instead worked out during CrossFit Kids, i.e., at 11. I truly wanted to complete the programmed hero WOD but was concerned that my lifting would be too loud.

Gabe, one of the CrossFit Kids athletes, completed a tricep pushup on a kettlebell. Well, okay then. The kids were practicing wall crawls. Well, okay then. I finally settled on the following:

20-min AMRAP

3 strict ring dips
3 wall crawls
3 KB pushups
3 strict knees to elbows
3 chest to bar pull-ups
15 unbroken double unders

This was tough, and it’s not a workout I would ever program. For strict ring dips I kept legs straight and knees locked. My arms and shoulders quickly became very tired and, for the first time that I can recall, wall crawls became exceedingly challenging. I nonetheless ensured that all reps were completed with full range of motion, i.e., I walked both up and down the wall. (I love the squeaky sound that my shoes make on the wall.) I completed all but 1 round of double unders with no missed reps.

Score = 10 rounds + 4 reps; 33 ring dips, 31 wall crawls, 30 pushups & pull-ups and 120 double unders

Jeff and I attended Coach Heather’s Power Yoga session at noon. Uhm, we began with handstands. My poor, aching shoulders! It was a great session and Heather is a tremendously talented instructor. Surmounties, you really need to add yoga to your fitness regimen. I mean it.

Tomorrow is “L Day” for the Fiat. In other words, if the car is not returned to me (and it’s highly unlikely that it will be) Hendrick will have had the car in its possession for 20 business days. And 28 days. Yup, 4 weeks. Yup, a month. And I only had the car in my possession for 10 days.


Oh, no! Solo!

Wednesday, September

Metcon (Time)
Run 800m
11 KB swings (53)
11 toes to bar
11 alternating arm pushups (55)
11 deadlifts (225)
Complete 2 burpees at the top of every even-numbered minutes IF in the box

I worked out at 7 am and the session was led by Coach Jen. A challenging workout. And fun! My goal was to complete activities in unbroken reps when possible, i.e., if sets weren’t interrupted to complete 2 burpees.

If I recall correctly I ran 400m, completed 11 KB swings, and completed 3 or 4 toes to bar in 4 minutes. Yup, I stopped and completed 2 wonderful, glorious burpees. I almost matched that the 2nd round in that I completed 1 toes to bar before having to stop and complete 2 burpees at minute 10. Try as I might the last round I was only able to completed 10 KB swings at minute 14. Dammit.

I only got to complete 6 wonderful, glorious burpees overall. Dammit.

Time = 17:50

Skill Building
Strict Muscle-Ups 

My goal is to complete 1 additional rep each week. Having completed 3 unbroken reps last week I set a goal to complete 4 unbroken reps this week. Duhn. False grip? No way!

Strict muscle-ups are tough!

Friday, October 2

EMOTM for 10 minutes
1 power snatch + 1 OHS + 1 drop snatch

Work up to your heaviest set

I once again worked out at 7 am and the session was once again led by Coach Jen. Today was all about skills. I began at 75# and worked up to 115#. Yay!

Metcon (AMRAP – Rounds and Reps)
Partner WOD Relay
20-min AMRAP
– 5m sprint carrying plate + 5 plate burpees + 15m sprint
– 5m shuttle sprint + 10 medicine ball cleans + 15m sprint (5m intervals) carrying medicine ball
– 5m sprint carrying KB + 15 Russian KB swings + 15m sprint

As there was an odd number of athletes at the session I completed solo. Wow. Just, wow. I briefly contemplated completing 1 instead of both sets of each activities. That’d been much easier. So I didn’t. I set a goal to, you guessed it, complete all sets in unbroken reps. So I did.

Shuttle sprints were miserable. Absolutely miserable.

I used a 55# plate, 30# wall ball, and 70# KB. Wow. Just, wow. The other 3 teams crushed me! Speaking of which, I truly like when members pair or teams with athletes that they typically don’t partner or team with. For example, today’s pairs were Denise & Maggie, Paul P. & Mike, and Mark and David. Folks really seemed to enjoy themselves!

Score = 3 rounds + 32 reps, i.e., 2 sets of burpees and 1 set of cleans

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Setting Goals

Monday, September 28

I worked at out 6am, and the session was led by Coach Nick.

Thruster (KB or DB 5-5-5-5-5)
Work up to heaviest set of 5 reps

I completed sets @ 35 (KB), 40, 53 (KB), 55, & 60. That was plenty heavy enough! There were lots of males present; thus, the testosterone level was quite high. I didn’t pay the last bit attention to the weights that other males were lifting. Just so you know.

Metcon (Time)
50-45-40-35-30-25-20-15-10-5 double unders
1-2-3-4-5-6-7-8-9-10 pull-ups

I challenged myself in that I completed all rounds of double unders in unbroken reps and I completed at least 1 strict L-sit pull-up each round.

I missed the 16th rep of the round of 25 reps of double unders. Yup, I started over. I did, however, complete all remaining rounds in unbroken reps from start to finish. I completed strict L-sit pull-ups for rounds 1 through 4 and began rounds 5 through 9 with, you guessed it, a strict L-sit pull-up. I completed 3 reps the last round. That’d be 18 reps total. Did strict L-sit pull-ups slow me down? Yes. Was I concerned about having the fastest posted time? No.

Tuesday, September 29

I worked out at 9:30, and the session was led by Coach Marni. It was yet another fun day at CrossFit Surmount!

Metcon (Weight)
Every 2 minutes for 10 rounds (20 minutes)
1 press + 1 push press + 1 power jerk + 1 split jerk

I completed all 4 activities at 100, 110, 120, 130, & 140. Yes, a strict press at current 1RM! I completed 145, 150, & 160# push press + power jerk + split jerk and finished with 165# split jerk. Lifts felt good today.

Metcon (AMRAP – Rounds and Reps)
11-minute AMRAP
11 box jumps (30)
1 forward roll
2 pull-overs
3 strict handstand pushups

I set a goal to complete all rounds in unbroken reps. I missed 1 HSPU and 1 pull-over. I did, however, work very consistently from start to finish. I also significantly improved ability to complete to pull-overs without pause or re-kip in between reps.

Score = 9 rounds + 2 reps

101 box jumps
9 forward rolls
18 pull-overs
27 strict HSPUs


Strict Muscle Ups and 5th Annual Xander Tribute WOD

I don’t like the month of September, mostly because it marks the anniversary of Xander’s passing. I think about him often and miss him terribly.

It’s also been a rough month due to current situation with Fiat 500X and bitchy supervisor at current (but probably not future) location of CrossFit Surmount.

The glass is always hall full. Perhaps I’ll get a new and better Fiat. Perhaps CrossFit Surmount will move to a new and better location.

Friday, September 25

Muscle ups were the focus of skill building so I attended all eight sessions today. I did work out at 9:30 and it was quite an enjoyable workout!
I attempted my very first strict muscle up during the 6 am session. Yay! And then throughout the day completed close to 30 reps of strict muscle ups. Yay! Strict muscle up were far easier than I thought they’d be. Yay!
Metcon (2 Rounds for reps)
8-min AMRAP
Work 30 seconds; rest 30 seconds
Rotate through following 4 activities 2x:
– Box jump overs (24)
– KB SDHPs (60)
– Forward facing bar hops
– Floor presses (95)
Rest 3:30
8-min AMRAP
Work 30 seconds; rest 30 seconds
Rotate through following 4 activities 2x:
– Box jump overs (20)
– KB SDHPs (53)
– Forward facing bar hops
– Floor presses (75)

What a gasser. I set a goal to complete more reps the 2nd than the 1st AMRAP, and I achieved this goal.

Box jumps overs: 17, 16, 18, 17
KB SDHPs: 21, 21, 21, 20
Bar hops: 28, 28, 32, 28
Floor presses: 27, 24, 30, 23

I was very consistent with box jump overs, SDHPs, and bar hops, and somewhat consistent with floor presses. Keep in mind that I was floor pressing about half of my body weight the last AMRAP. Shit got heavy.

Grand total = 371

Saturday, September 26

It’s hard to believe that it’s been five years since Xander’s passing. I coached the 8:30 session and worked out with Jeff and Anthony at 9:45 and 11, respectively. Coaches Deborah and Doza were kind enough to lead sessions.
Xander Tribute WOD (Time)
In teams of 2 alternating activities EXCEPT running complete 8 rounds of 13 reps of the following as fast as possible:
— boX jumps (24)
— wAll balls (20 & 10/9)
— kettle bell swiNgs (53)
— Deadlifts (175)
— burpEes
— Run 200m (both teammates run and must start and finish ALL rounds of 200m together)

My goal both sessions was to complete all rounds in unbroken reps. I missed one box jump when working out with Jeff. Dammit.

Uhm, there’s very little rest when one works out with me. I can quickly complete 13 box jumps, wall ball shots, KB swings, deadlifts, and/or burpees, and I can most certainly run very fast. Jeff began to walk as we approached the entrance of the box during on of our later rounds. As I knew that I’d be completing 13 box jumps I said, “Pick it up. You can rest when you get to the box.” Although I didn’t hear it, Jeff replied, “There’s no f@cking rest with you.” Ha! I wondered why everyone was laughing.

As there was an odd number of athletes at the 11 a session I offered to partner with Anthony. Uhm, he had a look of terror on his face when I offered to do so. I immediately began my reps when he finished his. Uhm, I often had to “encourage” him to begin his next activity.

Both Jeff and Anthony did a great job!

Paul & Jeff: 28:43
Paul & Anthony: 29:14

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Wednesday, September 23

Coach Nick led the 6am session, and a good time was had by all!

27-min AMRAP
9 deadlifts (225 275)
9 burpee handstand pushups
18 Abmat sit-ups
36 UNBROKEN double unders
Run 400m

Rx + = 275/205 deadlifts, GHD sit-ups, AND unbroken double unders

A very challenging workout indeed! Yup, I completed Rx+.

Two hundred seventy-five pound deadlifts were heavy. I dropped every rep from the top but didn’t rest between reps. I’m reluctant to state that I completed reps unbroken. So I won’t.

Burpee handstand pushups went much better than anticipated. I focused on quickly pushing up once my head touched the mat and was able to do this for 6 or 7 of the first reps of each round.

GHD sit-ups also went much better than anticipated, and I completed all rounds in fast and unbroken reps. Yay!

Completing 36 double unders is a mind f@ck. I was ecstatic when I completed the first round in unbroken reps. Yay! The second round didn’t go as well and I failed twice when I had completed a mere 11 reps. I was able to complete 36 unbroken reps on the 3rd attempt. I was once again able to complete 36 unbroken reps the 3rd round but failed the 16th rep of the 4th round. Dammit. I rested for a moment and completed 36 unbroken reps. Coach Nick yelled “Thirty-five reps!” He’s funny. Yeah, very funny.

I entered the box after completing the 4th round and glanced at the clock. Forty-five seconds. I quickly completed 9 deadlifts, sprinted to the wall, and completed a burpee handstand pushup with just a second to spare.

Score = 4 rounds + 10 reps

45 deadlifts, 37 burpee HSPUs, 72 GHD sit-ups, and a mile run.

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