150 Kryptobell Swings

Today's brutal punishment:

5 rds for time of

Run 400-M

30 KBS [16K/24K]

15 Pull-Ups

My Pathetic Results: 46:43 (definitely setting the low bar today, I am the limbo king!)
Pukey Scale: 4.9 of 5
Sadism Scale: 6 of 5

I absolutely failed today. Jason really threw a fucking mean one at me. 1.25 miles, 150 kbs, 75 pull ups. The running and commie swings drove up the pukey scale one point per round. The commie swings and pull ups tore the fuck out of my hands. I had four callous, all of them tore, three were bleeding during the last round. Commie swings are definitely still my kryptonite as well proven here. I wanted to quit after the run in round 4. My right hand was shot and that nasty pukey feeling was starting to hit. Everyone was finished or finishing up. During the last round I was about to vomit. Usually at this point I just get it over with but for some reason I really didn't want to. So I slowed down even more hoping the wave of nausea would pass. When it got to an acceptable 4.5, I pressed on. I could hardly grip the pull up bar, so even my pull ups took forever. By the end I was feeling dizzy and queezy, either from exhaustion or blood loss. Bleh!

Here are some shots of my hand, one hour post workout.


Left hand


right hand... eww

Before the workout we joked that I could go pick up donuts for the crew and that would be posted as my time. In retrospect, I really wish I took this offer up.

So, I end the week exhasted, sore, and unable to masterbate for at least a week. Thanks a lot Jason, you ass.

Suck it.

--Stuntman Mike

My hump, my hump, my hump

Today's punishment... and boy was it punishment:

20 min. AMRAP

5 Thrusters

7 Hang Power Cleans

10 SDLHP

Women @ 63lbs/Men @ 95lbs

Result: 5 rounds + 2 Thrusters
Pukey scale: 3 of 5
Sadism scale: 4.5 of 5

Fuck... this one was hell. Sarah is referring to it as "Hell Bitch" and I can't think of a more appropriate title, although you are welcome to string along more curse words at the end as it would certainly apply. The only thing that could have made it worse was if you had to hold on to the bar during the whole sequence (like the bear). Luckily, that wasn't the case. The first round was the only one I didn't have to rest mid-round. MK and Sarah seriously crushed this one, both at least doubling me. We will all be paying for this tomorrow. Thanks alot, Jason... ASS!

Suck it.

--Stuntman Mike

Why I started at CrossFit

Today's punishment:

Lots of options but I chose...
Handstand push up skill work
AND THEN...
Option 2.)
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions


Result: 1 RM @ 5 notebooks for the HSPU & 23:42
Pukey scale: 1 of 5
Sadism scale 3 of 5

When Jason asked me what my goals were when I started CrossFit, I said two things. ONE: I want my back to stop hurting. While today's WOD made my back hurt in all kinds of way, my CHRONIC back pain has ceased. I totally 100% attribute this to CrossFit. I am still not where I want to be as far as core strength but I am making progress. TWO: I wanted to be able to do handstand push ups. I am now 5 notebooks away from making that happen.

Suck it.

--Stuntman Mike.

Mind fuck

Today's punishment:

Row Max Distance (Meters) in 4-minutes, then Max Poundage (Cumulative) "Anyway Overhead" in 4-minutes*

Result: 2716
Pukey scale: 3.5 (possibly a 5 if it lasted much longer)
Sadism scale: 5 of 5

Jason came up with a tricky work out today. Choose what weight to optimize your output. You create your own kind of personal punishment, thus the 5 on the sadism scale. For me this one wasn't that bad, except the slight wave of nausea from my last push at the end. I wish I had known about this before hand, so I could formulate my plan over the weekend. Hell, I kind of want to do this one again! Why? Because I am numbers nerd.

I went 85 bumping up to 75 at the very last minute. 75 felt too light and 85 felt "good" albeit still a little light. I pumped out 1016 on the row and then moved on to the CNJs. FUCK ME. That felt way heavier than it did before. Maybe Jason secretly has lead rubber weights he switches out to just fuck with me but no, it is probably just because I rowed for 4 minutes. My goal was 15 CNJs, I hit 20. (20 x 85 = 1700) + 1026 = 2716. Right at the end a quick wave of pukey started to come on but time was out and I retreated to my fan. After I began to return to general consciousness I started to evaluate my performance. I really think I could have done 25 @ 75 which would have landed me at 1875, an extra 175 to my score. Although we didn't discuss numbers, Sarah had came to the same conclusion.

Since I am such a nice guy and I hate Jason and want to foil his evil plans of sadism; my friends in the PM crews, I will give you a game plan for today.

35 45 55 65 75 85 95 105 115 125 5 175 225 275 325 375 425 475 525 575 625 10 350 450 550 650 750 850 950 1050 1150 1250 15 525 675 825 975 1125 1275 1425 1575 1725 1875 20 700 900 1100 1300 1500 1700 1900 2100 2300 2500 25 875 1125 1375 1625 1875 2125 2375 2625 2875 3125 30 1050 1350 1650 1950 2250 2550 2850 3150 3450 3750 35 1225 1575 1925 2275 2625 2975 3325 3675 4025 4375 40 1400 1800 2200 2600 3000 3400 3800 4200 4600 5000 45 1575 2025 2475 2925 3375 3825 4275 4725 5175 5625 50 1750 2250 2750 3250 3750 4250 4750 5250 5750 6250

Now from my experience with this, I think you should warm up and get to a comfortable weight from which you guess you can bang out 25-30 reps in 3 to 3 1/2 minutes (the first minute is kind of a wash) then immediately take 10 lbs off of that because the row will make it suck more.

Looking at the table, I really think 30 should be the optimum target. At the right weight, it is a reasonably obtainable. Breaks are really the enemy here (which I took too many of). If I had dropped down to 65 and hit 31 reps, I would have broken the 3000 mark on my overall score. I am not really sure if I could have hit 27 at 75 beat that threshold.

****UPDATE****
Being the selfish prick that I am, I realized that 30 was optimum for my target weight range. There is an equation for a the optimum output for each weight but I really don't feel like spending time trying to find those numbers for you. Anyways if you are using lighter weights. 35/45 you are better off going heavier if you think it is a difference of only 5 reps. 30 @ 35lbs = 1050 < 25 @ 45lbs = 1125. So if you are trying to decide between 45 and 35 go with 45 because more weight equals more points. Other than that shot for the lighter weight at more reps for more points. But really just look at the chart because and figure it out yourself.
****END UPDATE***

****UPDATE NUMBER 2****
I added the point of diminishing returns to the chart. When the number is red that means that you would get less points for doing 5 more reps at 10lbs lighter. You don't want this. So if you think you going to do 55 or 65 and are aiming for 30 reps, I would almost say go ahead and do 65 because if you make 35 or more then you are actually doing more work for less points.
****END UPDATE ****

Anyways, sorry to the rest of the AMs that this wasn't out in time. Good luck PM! You bitches better appreciate that chart. Blogger gave me all kinds of hell trying to add in the pretty table.

Suck it.

-Stuntman Mike