Mon, Aug 10th
Workout of the Day:
Work on Any one weakness you have
then
“Martha”
7 Rounds for time of
5 Push Jerks, 50Kg
10 Burpee Pull Ups
Post times to comments.
Martha is Tony’s other daughter, who also had her birthday over the weekend.
Start Em Young - Martha working on her farmers walks
Hitting Your Weaknesses, for Real this Time – Dutch Lowy
Re Inspire – CrossFit West Santa Cruz
Six Months of CrosssFit – by Tony
Today marked an anniversary, well an anniversary for me anyway. Today marked six months of Crossfit, believe it or not its six months since I first walked in the door of CFI on a damp Saturday in Feb and was put through the deadlift/box jump WOD by Will. I went home that day a little sore but satisfied with myself. I woke up the next morning with fluid on both my knees from crashing the bar into them during the WOD. Despite the really bad dead lift form I really enjoyed that first day. I was hooked from that point and was eager for more. After a few weeks of training three days a week fortune shined upon me and the lunch time classes started. This gave me the ability to train 5 or 6 times a week.
My earliest memories of going to CFI include watching Pixie, Bobby and Tom doing kipping pull ups and thinking I’ll never be able to do that, Watching Colm do Muscle ups and thinking I’ll never be able to do that.
Over the six months I’ve collected lots of great memories and funny moments throughout the workouts. I’ve come a long way in six months but I’m still well short of were I want to be. I’ve developed an understanding of how to feed myself and were my weaknesses lay. I want to thank everyone at CFI especially Colm, Will, Ruairi and Tom for the last six months and for the confidence they’ve shown in my ability, confidence that I didn’t recognise myself. I also want to thank all the members of CFI for the last six months, I’m not going to name you all suffice to say most of you are members of this training forum. A special mention to my sparring partner Bobby, the abuse is a strong motivating force.
Stephen and I seem to train at the same time most days and again he is a great to train with especially during the lifting WODs. If the next six months are only half as good as the last six months I’ll still be a happy man.
Comments (33)
Great post Tony, and what a beautiful girl! Lucky man all round.
nice post tony
Nice write up Tony, glad I could be a part of forging Team Old Man. We’ll have to taper off the abuse this week in order to save it up for Saturday.
I’ll be down later anyhow but when you say work on one weakness (I was thinking squat snatches for myself), how much work will we be doing on them? A few sets of 2 or 3 of the snatch or something similar? Snatch balances maybe?
Good question Bobby.
If you’re weakness is the Snatch and you decide to do hang squat snatches, then yeah I’d spend a good 20-30 minutes on them.
I predict Martha will be in the 14-20 min range, so you’ll have time to work on them for a bit.
For reference, Stephen and Tony just finished it in 12:46 and 13:25 respectively.
They said it was lovely
Good 6 month review there Skipper.
“I’ve come a long way in six months but I’m still well short of were I want to be”. I’m with you on that one. Cursed expectations are growing faster than my ability is.
I think my arm is better now but I’m not 100% sure. A few overhead presses/pullups will suss it out. If it’s good I’ll probably work on either split jerks or snatches or whatever the lads think I need to work on.
I guessed that would be the time for it alright, somewhere around 2 minutes per round. Looking forward to tackling this actually.
Here are the Wods for sat, starting at 2pm.
1. 3 Rounds of 100kg dead lift 5 reps
10 burpees
2. 40kg thruster 20 reps
Snap Ger! I was thinking my metcon for today was going to be 3 attempts of max reps thrusters at 45kg with one minute rest in between.
Guess I’ve definitely got to do it now…
Here are the Wods for sat, starting at 2pm.
1. 3 Rounds of 100kg dead lift 5 reps
10 burpees
2. 40kg thruster 20 reps
40kg SDHP 20 reps
Row 500m
3. 20 Ring pull ups
Sprint 250m
20 kettlebell swings 24kg
Sprint 250m
There will be 7 or 8 people per team. As soon as a person is finished their part of the workout the next person starts straight away. Total team time is taken, no individual times are recorded. There will be a short break between workouts.
At the end of 3 workouts the team with the lowest total time wins. The third event will take place in the local G.A.A pitch.
It takes 2.5 hours from Tallaght to Cork, allow another 30 mins to get to Kinsale. It take’s about 1 hour to drive from Kinsale to Mallow.
I recomended Kinsale or Killarney as they are the nearest tourist spots and are usually fairly lively during the weekends in summer. Mallow and Cork city are nothing to write home about. Hope you all enjoy the weekend lads and sorry about all the driving!
Ah right, there was more.
Could you go into more detail about how the team component works Ger?
Say with workout 1, do the teams just have to complete all the reps between 8 people with one person going at a time is it? Or does everyone have to individually do all 3 rounds but only one person can go at a time or what?
I’m pretty sure Pat could do all of those back-to-back without stopping…
I like the format of the day, Ger- good idea on making them short workouts and based on team times. Half the fun of being on a team is shouting at your team-mates.
What’s the deal with scaling Ger? As strong as Amy and Dee are I reckon they’ll struggle on the 100Kg deadlifts.
I was wondering that myself. Also, ring pullups? I can’t do normal ones yet!
Nice write-up Tony. a 160kg deadlift after six months? Fecker!
Workouts look Oxygen-tastic. You’re a bad man Ger! Luckily I figured out how to do thrusters kinda properly yesterday. Any word on movement standards?
Will, for example on workout 1, the whistle goes I do 3 rounds of dead lifts and burpees, as soon as i finish my 10th burpee on round 3, Pa starts his dead lifting, he does 3 rounds of dead lifts and burpees and the next person starts on completion of his 30th burpee and so on until every member of the team has done the workout.
I will have 3 bars and rowers set up so all 3 teams will be competing at once which should generate a good atmosphere. Except for workout 3, we will have the team in last place going on their own and when they are finished the other two teams will compete against each other in a ‘final’.
Main reason we wont have 3 teams competing at same time in workout 3 is because the rings will be hung from the goal posts in the G.A.A pitch and i dont really want to knock them down!
The womens weight for DL is 60kg and thruster and sdhp is 25kg.
Scaling is fine of course, there is a 1 minute time penalty for every scale.
Movement standards, we will show you on the day. In the mean time no dropping bar on DL, chest to floor and clap over head for burpees, chin over hands on pull ups and for kettlebell swings-show me those ears!
If ring pull ups are too hard then jumping pull ups are ok. But it is a scale with a 1 minute time penalty.
Like the look of those WOD’s, and thanks for the explanation on how things are gonna work Ger! Wow, I’m all excited for the weekend now, the only thing giving me the shivers is the ol ring pull ups, hopefully my hands will have healed up properly by then.
Speaking of hands, mine are still a bit of a mess since Angie, so any chance of a sub of burpee box jumps for the pull ups tonight?
No chance Pixie. In fact, I’ve been rubbing down the pullup bars with salt and lemon juice, knowing that you’d be coming down.
Well at least they’re pre-sterilized for when I bleed all over them then!
Feckin’ 100kg deadlifts. Should be just about able to manage them but my back probably won’t be thanking me for it the next day. That 500m row on wod2 is going to be nasty.
Is the women’s weight for the kettlebell swings still 24kg?
Sorry Dee its 16kg, We have 9kg’s as well if the are needed.
‘Martha’… what a WOD. I underestimated it and raced out of the blocks. The first three rounds were unbroken, the burpee pull-ups involving spectacular (from my perspective anyway) bounces off the floor.
Then I ran out of gas, the burpees became laboured old-man shuffles and I possibly lost count. I had that ‘uh oh’ feeling like I was at the wheel of a car that has hit ice and is careering out of a control. Started thinking of three letters … D… N… F.
I limped through the last rounds and Scott and Colm thought I might have done 8 rather than 7 rounds. Either way, felt sick as a dawg afterwards – worse than last time I did ‘Fran’…
Nice!
Ya you sure did fly out at some rocketing pace Ruairi. Certainly a tough WOD. I was sprawled out on the floor for a good bit afterwards. I had a feeling it would be hard though as it’s kind of similar to ‘Amy’ which I found very hard at the invitational.
Tony – 13:25
Stephen – 12:46
Double D – Press to 20Kg
Ruairi – 10:41
Pixie – 11:40 (Burpee Box Jumps)
Eoin O’K – 16:45 @ 40Kg
Lisa – 12:00 (20Kg)
Peanuts – 14:10
Pat – 16:34 @ 40Kg
Marianne – 14:37 (17.5Kg)
Cian – 15:57 (40Kg)
Brian – 17:08 (30Kg)
Douchebag – 11:54
Martha despite being a cute 3 year old is also a nasty nasty fecker of a WOD. I figured it would be a good one for Ruairi as he has a quick burpee cycle time. The PJs were almost a rest from the burpees which were just nasty. I was going to take today off as i wasn’t feeling the best (wine & beer oh dear!) but i could hardly dodge my own daughter’s WOD. Amy has been promoted to No.1 daughter after today.
Lay off the sauce skipper.
I really enjoyed that WOD I must admit, think round 4 is the worst of the lot, you just feel awful and the end seems a whole way off. Good WOD though! I’d like to o it with the pull ups to see what the difference is, as it was with the burpee box jumps my legs were an absolute mess going into the PJ’s each time which slowed me down a lot but the cycle time is definitely quicker on the box jumps than the pull ups.
Pixie, You’re sick, go see a doctor
Eamonn, Yes i should practice what i preach
Looking at the whole thing, Ruairi’s Burpee Pull Ups were non-kipping/big jumping, whereas Bobby decided to do burpee, then kip.
Now, to me, Bobby’s version looked slower so we tested it.
I did 10 Ruairi versions in 28 seconds and felt pretty shagged.
I did 10 Bobby versions in 40 seconds and felt pretty shagged.
Now while the cycle time was faster on the R version, Will noticed me slow down, which didn’t happen on the B version.
They also reckon the R version tires you out more for the PJ. I’m not so sure, it would depend on the strict pull up strength and kipping efficiency, along with your PJ efficiency.
It’d be interesting to compare the R and B versions across 100 Burpee Pull Ups. I think then you’d get a better idea.
Anyway, ramble over.
Nice ramble. As I said in the gym, my method suits me better and Ruairi’s suits him better. It’d be interesting to see the difference if the workout was let’s say:
5 Rounds of:
5 Push-Jerks 60kg
10 Burpee Pullups
I dunno, I like my method but it was damn slow towards the end. Everything was damn slow towards the end.
I thought the WOD was pretty hard but saying that I agree with Pixie that I actually enjoyed it (in retrospect).
I had such a sense of achievement at the blessed end :-]
Eoin O’K
I like lifting heavy things.
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