Stolen pride

We'll be ending the year with a routine borrowed from the BrandX forums.

"Ratzon" - 5 Rounds For Time:

• 3 Bar Muscle-Ups (sub 3x pull-ups and dips if no MU)
  
• 5 One-Legged Box Jumps, Left - 18"
  
• 4 L-Pull-Ups
  
• 5 One-Legged Box Jumps, Right - 18"
  
• 5 Strict Pull-Ups
  
• 5 One-Legged Box Jumps, Left - 18"
  
• 7 Kipping Pull-Ups
  
• 5 One-Legged Box Jumps, Right - 18"
  

Results:
Jason - 15:10, sub jumping muscle-ups
Seth - 16:08 (14:53 + ~1 min brain fart + final set of jumps)
Justin - 19:02
Melanie - 18:28, sub jumping pull-ups/l-pu, 10 step-ups for right leg jumps (sore knee)

Previous

Little Linda…

Going with a scaled-back version of Linda today, as we need to get some bench in.

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

• 225lb Deadlift
• 165lb Bench Press
  
• 115lb Squat Clean

Results
Seth - 26:39
Justin - 37:44
Jason - ~50 mins, sub 40# weighted dips for bench, 95# HSC after Rd 2 for cleans.

That looks kind of familiar

This workout was posted to the crossfit main site recently. Looks like a whole lot of 'fun'. It's actually been on the spreadsheet for a while, but haven't done it till today.

"081020" - AMRAP in 20 minutes:
5 Thrusters - 95#
7 Hang Powercleans - 95#
10 SDHLP - 95#

Results:
Jason - 5 Rds + HPCs
Seth - 8 Rds
Shane - 6 Rds + HPCs
Melanie - 7 Rds, sub 50#
James - 7 Rds + HPCs, sub 10 pull-ups for Thrusters, 10 GHD Sit-ups for SDHLP

Movin' on UP...

i've been wanting to try this one and decided today was as good a day as any...and the title seems fitting for the season, too.

"Grace"

30 reps for time of:
Clean and Jerk @ 135#

RESULTS:
Jason: 11:37

And A Partridge In A Pear Tree

I've seen other variations of this workout, but this is the one that made it into the spreadsheet. Just like the classic Christmas song, we'll do 1, then 2,1 then 3,2,1, then 4,3,2,1... Just be glad we only have to do the 12th day (Burpees) once.

"12 Aches of Christmas" - For Time:

• 1 Muscle-Up
• 2 Handstand Push-ups
• 3 KettleBell Swings - 2 pood (75# DB)
• 4 Deadlifts - 255#
• 5 Push Jerk - 135#
• 6 GHD Sit-Ups
• 7 Back Extensions
• 8 Wall Ball (Sub 20# DB Thrusters)
• 9 Box Jumps - 30" Box
• 10 Double-Unders
• 11 Pull-Ups
• 12 Burpees

Results:
Seth - 33:44, bar muscle-ups
Jason - 43:37, sub'd atomics for GHDs, good mornings for back-extenstions and tuck jumps for DUs, mostly jumping muscle-ups

AMRAP Hero

This is the only Crossfit Hero workout of the AMRAP variety. Can you be a hero for 20 minutes?

"Nate" - As Many Rounds as Possible in 20 Minutes of:

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 DB Swings @ 70lbs

Results:

• Melanie - 11 Rds + push-ups, sub 3 X Jump Pull-Ups + bench dips for muscle-ups, decline push-ups for HSPU, ~30# DB swings
• Jennifer - 11 Rds, sub 3 X Jump Pull-Ups + bench dips for muscle-ups, decline push-ups for HSPU, 25# DB swings
• James - 8 Rds + push-ups, sub 3 X Pull-Ups + bar dips for muscle-ups, HSPU on smith machine, 50# DB swings (first 2 rounds: bar muscle-ups)
• Shane - 11 Rds, sub 2 X Pull-Ups + bar dips for muscle-ups, decline push-ups for HSPU, 50# DB swings
• Seth - 13 Rds + 2 HSPU, sub bar muscle-ups
• Jason - 10 Rds + HSPU, sub jumping bar muscle-ups

Previous

Dialing up HQ

Going with the WOD from crossfit.com today. Let's get filthy.

"Filthy Fifties" - For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# DB)
Walking Lunge, 50 steps (25 each leg)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20# DB Thrusters)
50 Burpees
50 Double-Unders

Results:
Seth - 31:32
Jason - 40:56
Shane - 58 min, 40 reps on Jumping pull-ups, knees-to-elbows
James - alternate workout, see comments.
Justin - alternate workout

Overly complex?

This certainly looks interesting.

"Complexity" - For Time:

• 3 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 21 x Burpees
  
• 50 x Double-Unders
  
• 21 x Pull-Ups
  
• 6 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 15 x Burpees
  
• 50 x Double-Unders
  
• 15 x Pull-Ups
  
• 9 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 9 x Burpees
  
• 50 x Double-Unders
  
• 9 x Pull-Ups
  

Results:
Seth - 18:31
Justin - 30:01
James - 25:51, sub 2 HPC + 1 PP @95# for Complexes, 1/4 mile on elliptical for DUs
Shane (Welcome!) - 30:27, sub 95# complexes

Previous

De-icer

This should get us warmed up. I'll just refer to the previous attempt for descriptions, rather than re-type them here. I don't think we re-pressed the weight overhead after the windmill portion.

For Time:
10 Renegade Man-Maker Mills, 30#
1 Burpull
9 Renegade Man-Maker Mills, 30#
2 Burpull
...
1 Renegade Man-Maker Mills, 30#
10 Burpull

Results:
Jason - 33:27
Seth - 30:17
Melanie - 31:09, sub 10# RMM-Ms

Conflicting interests

Couldn't decide what workout to do today, so here are two suggestions:

AMRAP (As Many Rounds As Possible) - 20 minutes:
5 Handstand Push-ups
10 L-Pull-ups
15 Walking Lunge Steps (15 Total, alternate starting leg each round)

Results:
Melanie - 7 Rds + 3 L-Pull-Ups, subs: decline push-ups, jumping L-Pull-Ups
Jennifer - 7 Rds + 7 lunges, subs: decline push-ups, jumping pull-up + L-raise
Stephanie - 8 Rds + push-ups, subs: decline push-ups, jumping pull-up + L-raise / atomic situps (rds 4-8)
James - 8 Rds + 7 L-Pull-Ups, subs: feet hooked on smith machine HSPU, back-extensions for lunges

Previous results

OR

"CrossFit Total" - Total weight lifted in:
Back Squat - 1 rep
Shoulder Press - 1 rep
Deadlift - 1 rep

Results:

	Back Squat		Shoulder Press		Deadlift
	Justin	Seth	Justin	Seth	Justin	Seth
Attempt 1	315	315	155	170	335	375
Attempt 2	335	335(f)	165	180	345(f)	395
Attempt 3	340	335(f)	175(f)	190(f)	340	400
Total	Justin	Seth
	845	895

Previous results

Un-motivated

Given how much fun this was last time, we'll scale it back a bit. Motivation: the harder you work on the deadlifts, the easier the TGU will be.

"Deadly Motivation"

It's three rounds of bodyweight 135# deadlifts followed by Turkish get-ups. Here's how the reps/load will work:

Round 1:

• Max reps BW 135# DL in 3 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 2:

• Max Reps BW 135# DL in 4 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 3:

• Max Reps BW 135# DL in 5 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round all loads up to the nearest 5lbs

Explanation: Load up a bar with your bodyweight 135# and perform as many deadlifts as possible in the time given. Subtract the number of reps performed from 100. This number (rounded up to the nearest 5) is the weight of the DB to use for the Turkish Get-ups for that round.

Post loads and overall times to comments.

Results:
Jason - 35:47

1. DLs - 50, 5 TGU per arm @ 50#
2. DLs - 40, 5 TGU per arm @ 40#
3. DLs - 40, 5 TGU per arm @ 40#

Seth - 28:38

1. DLs - 63, 10 TGU per arm @ 40#
2. DLs - 45, 10 TGU per arm @ 55#
3. DLs - 50, 10 TGU per arm @ 50#

Justin - 2.5 rds in ~29 min

1. DLs - 65, 10 TGU per arm @ 35#
2. DLs - 45 (in 3 min), 10 TGU per arm @ 40#
3. DLs - 45, DNF

Melanie - 2 rds in 19:27

1. DLs - 72 @ 45#, 10 TGU per arm @ 10#
2. DLs - 68 @ 45#, 10 TGU per arm @ 10#
3. DNF

Jennifer - ~35 min

1. DLs - 70 @ 45#, 10 TGU per arm @ 5#
2. DLs - 70 @ 45#, 10 TGU per arm @ 5#
3. DLs - 70 @ 45#, 10 TGU per arm @ 5#

Feeling lucky?

Someone took the lucky "7" theme a bit too far with this one.

"7-Up Yours" 7 Rounds for Time:
7 Pull-Ups
7 Thrusters 2x25# DBs
7 Burpees
7 Ring Dips
7 Push-Ups
7 Double-Unders

Results:
Seth - 17:58
Brian - ~22:00, bar dips, tuck jumps
Jason - 22:24, bar dips, tuck jumps
James - 22:13, 15 GHD sit-ups for Thrusters+Burpees, 15 Ab Rollers for DU
Shiloh - 19:34

Previous luck.

Changing things up

Today we'll do a variation of "Dumbbell Hell". Rather than just seeing how much weight we can do, we'll add a run and see how fast we can go.

"Dumbbell Holy Hell" - 5 Rounds for Time:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Front Squat
5 DB Push-Press
Run 400 M
Use 2 DBs, each weighing 1/4 of your body weight.

Results:
Seth - 13:28, 55# DBs
Brian - 18:22, 40# DBs
Justin - 19:52, 45# DBs
Melanie - 19:52, 20# DBs
Jennifer - 17:08 (4 Rounds) 15# DBs, 10# for Push-Press, Runs: 0.25,0.2,0.14,0.13 miles.

Get your gun

Someone may need to be put down after this one.

7 Rounds For Time:
10 1-legged squats (pistols), alternating
12 Ring Dips
15 Pull-ups

Pistols are a bit difficult, so if you can't do them free-standing, try holding onto something. Or substitute some one-legged step-up/downs on a tall box/bench/step. If that is fairly easy, then double the reps to compensate.

Results:
Seth - 17:53
James - 25:02, subs: 2 x air squats, bar dips
Justin - 25:16
Jason - 19:24, pistols to bench, bar dips

Just stay home

This has already been one of those Mondays that makes you wish you'd just stayed home. This workout routine may just serve to reinforce that sentiment.

"080811" - For Time:
10 GHD Sit-Ups
10 Hip & Back Extensions
30 Thrusters - 95#
50 Pull-Ups
30 GHD Sit-Ups
30 Hip & Back Extensions
20 Thrusters - 95#
35 Pull-Ups
50 GHD Sit-Ups
50 Hip & Back Extensions
10 Thrusters - 95#
20 Pull-Ups

Results:
Melanie - 24:36, sub 40# Thrusters, jumping pull-ups
Stephanie - ~27 min, sub atomic sit-ups, 30# thrusters, jumping pull-ups
Jennifer - 29:15, GHD/atomic sit-ups, 30# thrusters, jumping pull-ups
Seth - 27:57, 45# good mornings for back-ext rds 2&3
Jason - 36:46 + ~10 min "Pukey" break, atomic sit-ups, 45# good mornings
James - DNF(time): 2 rds + 20 GHD sit-ups in 30 minutes, sub 45# Thrusters

Note: Equipment contention caused some exercise substitutions, and I'm not entirely sure who did what exactly in what rounds. -Seth

It starts with a run.

This one looks interesting. We usually strive for the best time OR maximum round/reps. Today we'll do both!

080527: For Total Time and Total Reps:
Run 1 Mile
Two Minutes of Each (10 min continuous clock) of:
Row (calories) - sub SDLHP @ 45# for reps
DB Thrusters - 2x30# DBs
Medicine Ball Cleans - 20#
Double-Unders
Pull-Ups

So time your 1 mile run, add the ten minutes of work = total time.
Count reps completed in the two minutes allotted for each of the other exercises, without stopping the clock between exercises.

Results
Seth - 5:37 run,47 SDHLP,21 Thrusters,20 20#DB Cleans,63 DU,28 PU - 16:06 total time, 179 reps
Melanie - 7:50 run, then some 30# SDHLP, 20# Thrusters, Cleans & Pull-ups

Two girls, one bucket

This something of a combination of two girl-named workouts: Fran & Diane. It doesn't have an official name, but it sure was tough last time.

"Friane" - 3 Rounds for Time:
15 Deadlift - 225#
15 Handstand Push-ups
15 Pull-Ups
15 Thrusters - 95#

Let's hope we don't need the bucket.

Results:
Jason - 27:50 + ~2 minutes injury time-out (~30 min total)
Jennifer - 19:52, sub 65# DL, decline push-ups, jumping pull-ups, 30# thrusters
James - 22:55, sub 135# DL, HSPU w/ toes hooked on smith machine, unladen squats for thrusters
Seth - 24:01

Of Questionable Origin

I'm not sure where this routine originated, but it sure looks like it will make for a very tough twenty minutes.

As Many Rounds As Possible in 20 minutes:
10 Burpees
20 Sit-Ups
10 Clapping Push-Ups
20 Squats

Results
Melanie - 5 rds, sub knee push-ups
Seth - 6 rds + burpees, sit-ups, 3 clapping push-ups
Jason - 6 rds

Forecast: Sunny and cold today...

with a PainStorm on the horizon.

"PAINSTORM XXXI"

Use two dumbbells which together total ½ your bodyweight. Using them, do:

• 5 Weighted Pull-Ups
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Left
  
• 3 Man-Makers
  
• 15 Step Ups - Left
  
• 3 Man-Makers
  
• 20 Power Snatch - Left
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Left
  
• 3 Man-Makers
  
• 30 KB Swings - Both hands
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Right
  
• 3 Man-Makers
  
• 20 Power Snatch - Right
  
• 3 Man-Makers
  
• 15 Step Ups - Right
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Right
  
• 3 Man-Makers
  
• 5 Weighted Pull-Ups
  

Use both DB for man makers, one single DB for the rest.

We've actually done this one before.

Results:
Jason - 31:05, 40# DBs
Justin - 28:35, 35# DBs
James - 29:34, 35# DBs, unweighted step-ups
Seth - 26:13, 50# DBs

Turkey burner

I admit that I enjoyed that Thanksgiving break, but it's time to get back to it. Some heavy thrusters should get rid of that holiday hangover.

"080817" - 15,12,9 Rep rounds For Time:
Thruster - 135 lbs
Muscle-Ups

Standard substitute for a muscle-up is 3 pull-ups and 3 dips.
Scale as needed.

Results:
Jennifer - ~9 min, sub 30# thrusters, 1 x jumping pull-ups, triceps dips
Melanie - 9:57, sub 45# thrusters, 1 x jumping pull-ups, triceps dips
Seth - 17:14, sub bar muscle-ups
Jason - 29:23, sub jumping bar muscle-ups
Justin - alternate strength workout, see comments