Early retirement

The gap between workouts seems to just keep getting longer. Perhaps it is time to just contemplate retirement.

Power Cleans - 3 x 3:

Then

5 Rounds For Time:

• 5 Chest-To-Bar Pull-Ups
  
• 5 V-Ups
  
• 10 Chest-Slap Push-Ups
  
• 10 Good Mornings - 65#
  
• 15 Push Press - 65#
  

Results:

• Seth - 225,235,245 - 15:16
  
• Marc - 135,155,165(1) - 14:22
  

That can't be right

The log shows that it has been ages since we last did back squats. Limiting ourselves to two sets today to make up for it.

Wait, what?

Back Squats - 2 x 5

Then

Weighted Pull-Ups - 3 x 5:

Then

Hanging L-Sit Static Holds - 3 x max time

Results:

• Seth - 285,285 - +55,+60(4),+60(4), 3@15 sec
• Casey - 285,285 - 0,0,0 jpu + slow negative - 3@5 sec

Getting in over our heads

Dusting off this workout from the backlogs for some overhead work.

"The Manmaker Challenge" - 3 Rounds for Time

• 10 Overhead Walking Lunges
• 5 Barbell Man Maker Complex - Barbell Burpee to Deadlift to Hang Power Clean to Thruster
• 10 Push Presses
• 5 Overhead Squats
• 10 Knees to Elbows
• 5 Pull-ups

Results:

• Seth - 19:11 - 95#
• Casey - 25:24 - 65# sub jumping pull-ups

Setting up for Saturday Soreness

I suspect that this 'working-out' thing is going to make helping a friend move this weekend even less fun.

Deadlift - 2 x 5:

Then

5 Rounds For Time:

• 6 L-Pull-Ups
  
• 9 Chest-Slap Push-Ups
  
• 12 Sit-Ups
  
• 15 Box Jumps - 24" box
  
• 18 Squats

Results:

• Seth - 315,335 - 15:54, 30" box
  
• Casey - 315,315 - 39:04
  
• Marc - 225,275 - 16:49

Lack of Progress

To say that we've had a lack of progress in our fitness goals lately would be an understatement. It could have something to do with the fact that the we've hardly seen the inside of the gym the past few months. Hard to say for certain.

Press - 3 x 5

Then

Pull-Ups - 3 x 5

Then

3 2 Rounds of:

• AMRAP in 3 Minutes of:
  • Sprint 100 Meters
  • 10 Push-Ups
  • 10 Squats
• Rest 2 Minutes

Results:

• Seth - 145,150,155 - +0,+35,+40 - 3+80Meters,2+PU
• Casey - 145,150,155(4) - -100,-80,-70 - 2+PU,2

Forget functional

The bench press may not be the most functional of the lifts, but it's good for the chesticles and that has value, right?

Bench Press - 3 x 5

Then
Some ring push-ups (3x5) and ring dips (2x?)
Then

3 Rounds For Time:

• 10 Knees-to-Elbows
• 15 KB Swings - 55# KB
• 5 Pull-Ups
• 10 Walking Lunges - per leg
• 15 Squats
• 5 Push-Ups

Results:

• Seth - 230,235,240,255(2) - 8:34
• Casey - 225,230,235(4.5) - 9:38 1 Rds + KTE + 50 Squats due to sore elbow
• Landon - 185,195,205(2) - 2 Rds in 9:36

Loosely constructed

The 'programming' of late has been a bit disjointed. Did not improve that much today.

Deadlift - 2 x 5

Then

3 Rounds For Time:

• 5 Power Cleans - #95
• 5 Push Press - #95
• 10 Pull-Ups
• 10 Sit-Ups
• 15 Push-Ups
• 15 Squats

Results:

• Seth - 315,335 - 6:35
• Casey - 315,315 - 11:38

Triple time

Seems like it's been ages since we made three workouts in a single week.

Bench Press - 3 x 5

Then

3 Rounds For Time:

• Row 300 Meters
• 15 Good Mornings - 45# BB
• 15 Press - 45#
• 15 V-Ups
• 15 Squats

Results:

• Seth - 225,230,235 - 11:22
• Casey - 225,225,230(4.5) - 16:46

Mixed bag

Time to mix things up

Barbell Shrugs - 3 x 5

Then

Bar Dips- 3 x 5

Then

Strict Pull-Ups - 3 x 5

Then

5 Rounds For Time:

• 5 Push-Ups
• 10 Sit-Ups
• 15 Tuck Jumps
• 10 Squats

Results:

• Seth - 275,275,275 - BW(~200)+45,+55,+70 - BW+45,+50,+55 - 4:42
  
• Casey - 185,185,205 - BW(~260)+0,+0,+0 - BW-80,-70,-65 - 7:32
  
• Landon - 185,185,205 - BW(~200)+0,+10,+15 - BW-20,-10,+0 - 4 1/2 Rds in ~7 Min
  

Getting back in the saddle

Posting the workouts has been a bit more erratic than doing the workouts, but only slightly. Easing back into things with:

Press - 3 x 5

Then

4 Rounds For Time:

• Sprint 200 M
  
• 10 Push-Ups
  
• 10 Squats
  

Results:

• Seth - 155,160,165(2) - 6:31
  
• Casey - 155(4),155,155 - 9:15
  
• Landon - 115,125,135 - 8:47
  

The search for power

It's time to do some heavy power cleans.

Also, in hindsight, adding 15 squats to the end of the met-con routine would have worked well.

Power Cleans - 3 x 3:

Then

3 Rounds For Time:

• 5 Pull-Ups
  
• 5 V-Ups
  
• 10 Chest-Slap Push-Ups
  
• 10 Good Mornings - 65#
  
• 15 Push Press - 65#
  

Results:

• Seth - 230,235(2),235 - 8:16, sub chest-to-bar pull-ups
  
• Casey - 165,175,185 - 10:41
  
• Landon - 115,115 - 10:16, sub 45# bar, hand-release push-ups in last round
  

Reduced sets

Bit rushed for time today, so we reduced the number of work sets and/or reps a bit.

Back Squats - 32 x 5

Then

Press - 31 x 5 1

Results:

• Seth - 295,305 - 175
  
• Landon - 155,165 - 135
  

Hummina

Deadlift - 2 x 5

Then

Weighted Bar Dips - 3 x 5

Results:

• Seth - 365 - BW,BW+25,BW+45
  
• Landon - 215,225 - BW(7),BW(7),BW(7)
  

Check the counterbalance

Using the pull-up weight-assistance machine again for strict weighted/counter-balanced pull-ups.

Weighted Pull-Ups - 3 x 5

Then

3 Rounds For Time:

• 10 Chest-Slap Push-Ups
  
• 15 V-Ups
  
• 20 KB Swings
  
• 30 Squats
  

Results:

• Seth - BW+40#,+45#,+45# - 8:31, 70# KB
  
• Casey - BW-80#,-80#,-80# - 15:23, 55# KB
  
• Landon - BW-30#,-20#,-20# - 19:51, 35# KB
  

Anyone smell buffalo sauce?

Those pre-workout chicken wings may have been a bad call.

Incline Bench Press - 3 x 5:

Then

"DT" - 5 Rounds For Time:

• 12 Deadlifts - 155#
  
• 9 Hang Power Cleans - 155#
  
• 6 Push Jerks - 155#
  

Results:

• Seth - 185,190(2),190(2) - 16:21, as Rx'd
  
• Casey - 185,190,190 - 26:53, sub 135#
  
• Landon - alternate workout, bench press plus some other stuff
  

Losing the handles

Haven't worked windmills into a circuit in a while...

Press - 3 x 5:

Then

5 Rounds For Time:

• 5 DB Power Snatches - Right arm - 25# DB
  
• 5 DB Windmills - Right arm - 25# DB
  
• 10 Push-Ups
  
• 5 DB Power Snatches - Left arm - 25# DB
  
• 5 DB Windmills - Left arm - 25# DB
  
• 10 Sit-Ups
  

Results:

• Seth - 150,155,160 - 6:54
  
• Casey - 140,140,145 - 9:29
  
• Landon - 110,115,120 - 8:04, 15#db
  

Getting strict with it.

Seems like some non-kipping or jumping pull-ups would be a good idea on occasion.

Strict weighted Pull-Ups - 3x5


Then

AMRAP in 10 Minutes:

• 5 Chest-Slap Push-Ups
  
• 10 V-Ups
  
• 15 Walking Lunge Steps
  
• 20 Meters of Broad Jumps
  

Results:

• Seth - BW+20#,BW+30#,BW+40# - 7 Rds + Lunges
  
• Casey - BW-80#,BW-70#(3),BW-80# - 4 Rds + V-Ups
  
• Landon - BW-50#,BW-40#,BW-30# - 4 Rds + V-Ups (finished 5th rd for extra credit)
  

Gravitational deviations

I'm having trouble finding proof, but I'd swear the gravitational forces were extra strong today.

Back Squats - 2 x 5

Then

Deadlifts - 1 x 5

Results:

• Seth - 295,300 - 365(3)
  
• Casey - 295,300 - 315
  

Time and equipment constraints

May disrupt plans for this workout today. We shall see.

AMRAP in 20 Minutes:

• Row 200M
  
• 10 Hang Power Cleans - 95#
  
• 10 Push Press - 95#
  
• 10 Squats
  

Results:

• Seth - 7 Rds + 5 squats
  
• Landon - 4 Rds + HPC, sub 75#
  

Only Five?

"Only five Burpees? That seems a little light. Can we make it ten?" -Casey. May he rest in peace.

Bench Press - 3x5

Then

AMRAP in 20 Minutes:

• 5 Pull-Ups
  
• 10 Push-Ups
  
• 10 Sit-Ups
  
• 10 Burpees

Results:

• Seth - 230,230,235(2) - 8 Rds + 7 Push-Ups, sub chest-to-bar pull-ups
  
• Casey - 225,230(3),230(2) - 5 Rds + 5 Push-Ups, sub jumping pull-ups
  
• Landon - 185,190(3),185(4) - 5 Rds + Pull-Ups, sub jumping pull-ups
  

Modified from this routine.

Not quite Spartans

But working on it via this old routine.

The 300 Workout (for time):

• 25 Pull-Ups
  
• 50 Deadlifts - 135#
  
• 50 Push-Ups
  
• 50 Box Jumps - 24" box
  
• 50 Floor-Wipers - 135#
  
• 25 DB Clean & Press (right arm) - 35#
  
• 25 DB Clean & Press (left arm) - 35#
  
• 25 Pull-Ups
  

Results:

• Seth - 26:59, as Rx'd
  
• Casey - 41:13, sub 95# DL,FW, 20# C&P, jumping pull-ups
  

Holy Hammies

These legs be sore.

Deadlift - 1 x 5:

Then

AMRAP in 10 Minutes:

• 5 Floor Wipers - 95#
  
• 10 Chest-To-Bar Pull-Ups
  
• 10 Push Press - 95#
  

Results:

• Seth - 365(4), 4 2/3 Rds (5 in 11:00)
  
• Landon - 215, 3 2/3 Rds (4 in 10:40), sub 65#, pullups/jumping pull-ups
  

Double win

No wait for the lone bench press setup AND nice weather outside. Winning!

Bench Press - 3 x 5:

Then

5 Rounds:

• Max Laps in 20 seconds - 20M sprints
  
• Rest 1 minute
  

Results:

• Seth - 230,230,230(4), 5,5,5,5,4 3/4
  
• Casey - 215,220,225(4), 4 1/4,4 1/4,4,4,4
  
• Landon - 185,195(3),195(2), 4 1/2,4 1/2,4,4,4 1/4
  

Just Half A%% It

It's been quite a while since we did heavy back squats and those weights did NOT get any lighter in the past month.

Time constraints forced us to drop a set and halve the met-con portion as well.

Back Squats - 32 x 5

Then

Half-Angie:

• 100 50 Pull-Ups
  
• 100 50 Push-Ups
  
• 100 50 Sit-Ups
  
• 100 50 Squats
  

Results:

• Seth - 305,305 - 8:03
  
• Casey - 315,320 - 14:46, jumping pull-ups
  
• Landon - 150,160 - DNF(time) 11:10 through 10 Sit-Ups
  

Too light?

Decided to see how using heavier weights during the Met-con would go. Answer: Painfully

Bench Press - 3 X 5:

Then

AMRAP in 20 Minutes:

• 3 Turkish Get-Ups (per side)
  
• 9 V-Ups
  
• 12 KB Swings
  

Results:

• Seth - 225,230(4),230(3) - 6 Rds + 2 TGU per side
  
• Casey - 220(4),225(3),215(4) - 4 Rds
  

New faces

Not as many new faces as we'd feared given the usual glut of resolution-ers that tend to flood the gym this time of year.

Power Clean - 3x3:

Then

4 Rounds For Time:

• 3 Bear Complexes (DL,HPC,FS,PP,BS,PP) - 115/95#
  
• 6 Pull-Ups
  
• 9 Chest-Slap push-ups
  

Results:

• Seth - 225,235,240 - 8:35, chest-to-bar pull-ups
  
• Casey - 155,165,175 - 10:58, jumping pull-ups
  

In a row?

Having to complete one hundred reps before moving on to the next exercise? That's insane! No, that's just Angie.

"Angie" - For Time:

• 100 Pull-Ups
  
• 100 Push-Ups
  
• 100 Sit-Ups
  
• 100 Squats
  Complete all 100 Reps of an exercise before moving to the next exercise
  

Results:

• Seth - 23:00
  
• Casey - 38:29, jumping pull-ups
  

What's an OHS?

Something about the transition between running outside in the cold and coming into the (newly painted) heated gym for the OHS took its toll during this workout at the 10+ Crossfit class today.

"Nancy" - 5 Rounds For Time:

• Run 400 M
  
• 15 Overhead squats - 95#
  

Results:

• Seth - 20:57, as Rx'd

Damn yard work

The five or six hours of leaf raking and other yard work on Sunday did not reduce the tightness from the deadlifts and power cleans from Friday's workout. The crossfit class really could have chosen something else for today and not hurt my feelings.

10 Rounds For Time:

• 15 Deadlifts - 135#
• 15 Push-Ups

Results:

• Seth - 16:13, as Rx'd

'Fun' Friday

The 10+CrossFit Gym had this workout prescribed for today. It's a take on this hero WOD. I was paired with a huge bodybuilder type who was new to CrossFit. He had to stop half way through his fourth round and let me finish my fifth before reducing the weight to complete his portion. We were the only team in the class to do the Rx'd weight.

"Team D.T." - 10 Rounds For Time:

• 9 Deadlifts - 155#
  
• 7 Hang Power Cleans - 155#
  
• 5 Push Jerks - 155#
  Note: Each member of the two person team performs alternating rounds (5 each) to total the 10 rounds.

Results:

• Seth + Corey ~ 20:00