“Noodle Arms” Beginner’s Remix

3 Rounds for time of:

• 75 Jump Rope Singles or Run 400m (.25mi)
• 5 push-ups
• 10 jumping pull-ups
• 5 push-ups
• 15 squats
• 5 push-ups
• 15 sit-ups
• 5 push-ups

Push-ups from the knees are permitted. Crunches are not.

RESULTS

Erin - 11:48 (jump rope.)

“Noodle Arms” Revisited…

3 Rounds for time of:

• Run 400m 800m
• 15 push-ups
• 15 pull-ups
• 15 push-ups
• 15 squats
• 15 push-ups
• 15 sit-ups
• 15 push-ups

Note: This was originally set up with a 500m row to start the round. Seth and I have talked it over and decided that the 400m run from the last effort is not an adequate sub for 500m row, so we're upping the run to 800m. Have fun, kids, and remember Gmap Pedometer for your run distance measuring needs. It's a great day to run outside!

RESULTS

Jason - 26:33 !!!
Shiloh - 19:07 - sub 250 jump rope singles for 800 M runs.
Seth - 26:40
Justin - 27:09

Jason just owned us, and with a pulled hamstring. He claims it's due to shallow squats guarding the hamstring, but squats were not where we spent our time. CONGRATULATIONS to Jason! He's come a long way in a very short time, and is a force to be reckoned with.

Going heavy

HQ workout for yesterday. Let's see how much weight we can lift.

Thrusters:
1-1-1-1-1-1-1 reps

Results:
Justin: 175, 185, 195, 205(f), 205, 195, 185(f)
Seth: 175, 195, 205, 215, 225(f), 225(f), 220(f)

Be sure to perform plenty of warm up sets to gauge what weight you should use for the official repetitions.

Who's feeling heroic?

We haven't done enough hero workouts lately, so here's one that'll be new to me:

"Joshie" - 3 Rounds for Time

40# DB Snatch x 21 reps - right arm

21 L-Pull-Ups

40# DB Snatch x 21 reps - left arm

21 L-Pull-Ups

Results:
Jason: 27:48 - sub DB power snatch
Seth: 25:46 - sub DB power snatch
Shiloh: 29:32 - sub DB power snatch

Travel-friendly

Justin has missed enough workouts already this week, and he'll be traveling for the next few days. So, today's workout is a simple one that he should be able to do just about anywhere.

For Time:
150 Burpees

Results:
Jason: 28:03
Seth: 16:46
Shiloh: 17:35

Officially, you're supposed to jump up 8" after each rep. This would be an acceptable substitute. These probably feel less goofy when in a group setting than when by yourself at the gym.

Icanhaspainburger…

"Muahahaha" as they say..

15-12-9 rep rounds of

• 225lb Back Squat
  
• 135lb Power Cleans
  
• +50lb Weighted Pull-ups.

Results:
Seth: 17:37 - sub 185# back squats
Justin: 20:32 - sub 185# back squats
Jason: 25:56, sub 80# goblet squats, 2x50# DB Hang Power Cleans

"The spirit is willing,

but the flesh is spongy and bruised." - Zapp Brannigan

Those ladies have put a hurting on me, and it seems like a good day to do some maximum effort work.

Shoulder Press
3-3-3-3-3 Reps

Try to see how much weight you can lift in a 3 rep set. Do 5 sets, resting as needed between sets.

Results:
Seth: 155,165(2),160,165(2),160
Jason: 2xDBs @ 45,50,55,60(2),60(2)

Lucky Lady

Today is a good a day to try out another new girl. This one is void of pull-ups and HSPU, so it seems like a good follow up to yesterday's workout.

"Christine " - 3 Rounds for time

500 M row - Sub 50 reps SDLHP - 45#

12 BW Deadlifts

21 Box Jumps

I don't have access to a rower, so I'll be doing the SDLHP sub. I like to think 'shin-to-chin', making sure to use legs, hip drive and shoulder shrug to generate bar momentum while avoiding pulling with the arms as much as possible.

Results:
Jason: 25:06 - 2x20# DB SDHLP, 2x80# DL
Seth: 21:09 - 195# DL, 30" Box
Shiloh: 25:06 - 185# DL, 30 3/4" Box

Quite Contrary

Haven't done too many of the standard girl-named workouts lately. Here's one that I thought would be fun.

"Mary"
AMRAP in 20 minutes of:
5 Handstand Push-Ups
10 Pistols (1 legged squat) -- 5 each leg.
15 Pull-Ups

Results:
Seth: 8 Rounds + HSPU + Pistols + 5 Pull-ups
Jason: 6 Rounds
Shiloh: 6 Rounds - sub 100# Back squats for pistols

Rehash Day 5 - J. T.

Friday is finally here! It's been a tough week, but let's finish strong with a hero workout: J.T.

21, 15, 9 Rep rounds for time of:

• Handstand Push-Ups
• Ring Dips
• Push-Ups

Results:
Jason: 16:16
Justin: 12:30
Seth: 12:49
Shiloh: 11:12

Last time

Rehash Day 4 - Fran

Time once again for a crowd favorite:

Fran:
21-15-9 Rep rounds For Time of:
Barbell Thrusters - 95#
Pull-Ups

Results:
with round-by-round breakdown
Justin: 1:53, 4:01, 5:26 (PR)
Seth: 1:40, 3:54, 5:20 (PR)

Personal records and considerable improvement from three months ago.

Rehash Day 3 – DesPeres Manmaker Challenge

Today, we're taking on the Manmaker Challenge from Crossfit Des Peres. Here it is:

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
  

See THIS POST for more information.

(Note: We decided to scrap the penalties idea very quickly after beginning the workout last time, so disregard them.)

RESULTS

Seth - 16:20
Justin - 18:21

VAST improvement over last time.

Rehash Part 2

Today, we're revisiting the workout from Jan 15th.

Bench Press/Sit-up Tabata Mashup, 1 Round
8 Alternating tabata intervals each of:
135lb Bench Press
Sit-ups

Tabata interval - 20 seconds work, followed by 10 seconds rest.

Since we're foolishly repeating what we did last time, we're not done yet. After a few minutes rest:

Pull-Up Ladder
With a continuously running clock, do 1 pull-up in the first minute. In the second minute, do 2 pull-ups. In the third, do 3. Continue in this fashion until you fail to reach the prescribed number of pull-ups for the given minute.

This one starts out slow, but don't be fooled; it gets tough in a hurry.



RESULTS

Didn't get rep/round info for Jason, so no fancy chart.

Jason
Tabata Mash-up: 193 (sub clapping push-up for 135lb bench)
Pull-up ladder: 11 minutes + 9 pull-ups


Seth
Tabata Mash-up: 176 (unanchored sit-ups)
Pull-up ladder: 14 minutes + 10 pull-ups


Justin
Tabata Mash-up: 156 (unanchored sit-ups)
Pull-up ladder: 15 minutes + 9 pull-ups


CHARTS

Rehash…

So, for shits and giggles, we're gonna redo the workouts we did this week three months ago, beginning with this one from Seth's book of pain…

MONKEY CLAW

For Time

• 25 Walking lunge steps
  
• 20 Pull-ups
  
• 50 Box Jumps - 20" box
  
• 20 Double-Unders
  
• 25 Ring Dips
  
• 20 Knees-to-Elbows
  
• 30 KB Swings (2 pood) (sub 70/75# DB Swings)
  
• 30 Sit-ups
  
• 20 Hang squat cleans - 35# DBs
  
• 25 Back extensions
  
• 30 Wall-ball shots, 20# ball (sub 20# DB thrusters)
  
• 3 Rope climb ascents (sub 45 towel pull-ups)

RESULTS

Seth: 22:48 (70lb DB swings.)
Justin: 28:02 (70lb DB swings, tuck jumps.)
Jason: 37:25 (75lb DB swings, tuck jumps, supermans, bar dips.)

Interval timer...

So handheld interval timers are expensive and hard to come by.

I did a little poking around and I found this online interval timer that you can program to do just about any kind of interval you want.

Check out the Speedbag forums for information on how to use the timer offline, as well as MP3 download of different intervals (including tabata.)

If I can find decent easy to use free recording software, I'll try to start posting MP3 interval timers with the timed workouts we do.

Getting All Muscled Up

Today's workout is pretty simple.

For Time:
30 Muscle-Ups


Results:
Seth - Subbed 2 x Bar Muscle Ups: 15:50
Jason - Subbed 4x Pull-Up, Dips: 26:16
Justin - DNF after 10 reps

Gear up...

For all you working out at home types who lack equipment, I ran across this today:

Sports Authority has a new 25% Friends & Family coupon TSAPRVY available. Printable coupon for in-store use is also available.

Not sure how much yall have to drop on equipment right now, but they've got *some* stuff that might be useful.

Might be a good time to pick up that plate load weight set or adjustable squat stand or even a power rack. There's a Sports Authority in Little Rock on Chenal Parkway that you might want to stop by and take a look at if you're out and about this weekend.

No regrets

I'm sure we're going to regret this, but here goes.

10 Rounds 10,9,8…1 Rep rounds For Time:

Body-weight Bench Press

Goblet Squat - 2 pood KB or 70# DB

Pull-Ups

Box Jump - 36"

Body-weight Deadlift

RESULTS:
Justin: 27:22 - Used: BP - 175#, DL - 170#, Jumps ~31"
Seth: 27:25 - Used: BP - 175#, DL - 170#, Jumps ~31"

“Beginner” workout…

Rough one. J

21-15-9 rep rounds for time of

• Thrusters @ ¼ bodyweight
  
• Sit-ups (full ROM.)
  
• Burpees
  
• High-box Step-ups (alternate legs.)

Everything Hurts...

So what do you do when everything is already sore? Workout some more, of course.

21-15-9 Rep rounds for Time

- Box Jumps

- KB Swings - 35#

- Lunges x each leg

- Knees to Elbows

Run 400M after each round.

RESULTS
Jason: 20:16
Justin: 17:28
Seth: 15:43

Mainsite Video Ripoff…

Taking the WOD from today's mainsite video and altering it to our needs. Today is:

10 Rounds for time of

• 10 Hang Power Cleans @ 95lbs
  
• 5 Handstand Push-up

RESULTS

Shiloh - 13:22
Justin - 16:30
Seth - 18:45
Jason - 20:06

Chelsea…

Pull-ups, pull-ups, pull-ups, pull-ups, pull-ups. We love pull-ups.

Perform one round each minute on the minute, for 30 minutes of:

• 5 Pull-ups
  
• 10 Push-ups
  
• 15 Squats
  

RESULTS

Justin and Seth - Got to about round 13 and couldn't keep up the round-a-minute pace. Seth and I ended up getting in 25 and 26 rounds, respectively, in 30 minutes.

Jason - 11 rounds as rx, 21 rounds total.

Shiloh - 30 rounds, some on-the-fly scaling to maintain rx pace. (see comments)

Just Because...

...i've done pullups nearly everyday this week, i decided to do this little AMRAP:

As many rounds as possible in 20 mins of:

12 pullups
8 handstand pushups
8 70# KB/DB swings
12 knees to elbows

post rounds to comments and enjoy!


RESULTS
Jason - 5 rounds.

Fran (Again)

Quick and dirty.


21-15-9 rep rounds of:
95lb Thruster
Pull-ups



Jason: 9:25 - This is more than a 5:20 improvement over Jason's last Fran, less than a month ago. That's some amazing progress.

Shiloh: 8:07 - First Fran. I fear Shiloh.

"Unworthy"

Five rounds of:

Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40 (35#)
Pull-up: 20-10-5-10-20

1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
etc...etc...

RESULTS
Jason - 26:16

Confusing…

I'm not really sure why I like to combine exercises so much, maybe it's because I think it's cool to confuse the shit out of all the other gym patrons by doing wacky crap. Time for another complex!!

EXERCISES

• Burpull – Burpee to pull-up . Leap out of the bottom of the squat of the burpee to grab a pull-up bar and perform one pull-up. If your pull-up bar is not very high, substitute one full burpee followed by one full pull-up per rep.
  
• Ridiculous DB Complex – Turkish Get-up to 5x DB power snatch (example performed with BB) to 3x Windmills, then down. Do the getting up portion of the Get-up, then perform five power snatches, then perform three windmills (focusing on keeping the legs locked out if you can,) then complete the laying back down portion of the get-up. This equals one repetition of the complex.
  

WORKOUT

FOR TIME

21 Burpulls

Complex, 5 reps per arm @35LBS

15 Burpulls

Complex, 5 reps per arm @35LBS

9 Burpulls

Complex, 5 reps per arm @35LBS

If you've never done TGU before, be careful. The transition from sitting to lying on the downward portion of the movement can lead to high speed dumbbell/face collision if not controlled carefully. If 45lbs is difficult to control, GO DOWN! More instruction on TGU can be found here here, here and here.

(Note: dropping the complex down to 35lbs for safety reasons. It's awful hard to safely stabilize 45lbs for the mills after doing snatches.)

RESULTS

justin - 33:15

Jason - 39:13

Shiloh - 27:49 (no windmills, see comments)