Ouch! My Shoulder Hurts!

It's been too long since I've had a good ole case of Sore Shoulder Syndrome. Say that five times fast.

Trap Easy Us
21 Dumbbell Swings
21 Hang Power Clean
21 Thrusters
18 Dumbbell Swings
18 Hang Power Clean
18 Thrusters
15 Dumbbell Swings
15 Hang Power Clean
15 Thrusters
12 Dumbbell Swings
12 Hang Power Clean
12 Thrusters
9 Dumbbell Swings
9 Hang Power Clean
9 Thrusters
6 Dumbbell Swings
6 Hang Power Clean
6 Thrusters
3 Dumbbell Swings
3 Hang Power Clean
3 Thrusters

45# DBs
95# Barbell

Results:
James: 25:12, sub 75# HPCs and Thrusters

Near Death Experience...

Went with a scaled back version of the Crossfit workout "Linda" (aka Three Bars of Death) today at POWARHOWSE with Shawn. Did:

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

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

(Load up three bars and do 10 reps each exercise, then 9, then 8, etc. "for time.")




"For time" ended up being "dear god, please just let me keep grinding through this until I reach the end or death's sweet embrace rescues me from the agony of this hell on earth."

Its...complex

"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

Previous

Results:
James: 23:07, sub 1x1 situps for dblunders, 115# complexes
Seth: 22:30, as Rx'd

Post-Holiday Hangover

I skipped all of last week and decided to make it up by attempting a doozy. I found myself nauseous, cramping and slightly disoriented at the end. It was quite a welcome back.

"Navy Seals 300" - For Time:
25 Pull-Ups
50 Deadlifts - 135#
50 Push-Ups
50 Knees to elbows
50 DB Swings - 50#
50 Squats
25 Pull-Ups

Previous

James: a dreadful 23:05, sub 1x1 kneeling ab wheels for K2E
Seth: a humiliating 27:23, as Rx'd
Melanie: 21:10, jumping pull-ups, 83# DLs, 20# swings, only 25 KTE

Laura did a different workout:

3 rounds of:
Max reps in 5 minutes of bear complex, 45#

18, 15, 17 = 50 total.

Reduce, Reuse, Recycle...

Pulled one from the archives for today's workout. Had to sub out the burpulls due to lack of proper pull-up options, though. Did:


5 rounds for time

• 5 reps Bear Complex @ 115lbs
• 10 burpulls (Subbed lateral-jump burpees over step box)
• 15 ballistic push-ups


Sucked. Lots.

"Light" Conditioning...

As many rounds as possible in 30 minutes

• Jump rope – 100 turns
• Plate Slams with 45lb plate – 20 reps
• Slasher with 25lb plate – 20 reps (10 each side)
• Mountain Climbers – 20 cycles (one-two count)
• Farmer’s carry with both plates (out the aerobics room, to the side stairs, up and down the stairs, back to the aerobics room)

Cardio.... or something like it.

Going for lighter load, metabolic conditioner today. Threw this one out the top of my head with no real reasoning other than it seemed like a decent fit:

3 Rounds for time:

• Run 1/2mi
• 50 Push-ups
• Row 1km
• 25 decline sit-ups
• 50 squats

Share your pain...

Today was the first of (hopefully) many monthly Infidel crew reunion workouts at the UALR fitness center in Little Rock. The weight room there is poorly equipped with old, crappy gear, but there are rowers and pull-up bars and several other implements we like to use.

I think if anything, though, we've learned in the last couple of years that it's far more important who you train with than what you train with or where. It's always motivating to have a little friendly competition with people you know and like. No homo.

We also got to initiate Shawn today and look forward to seeing him progress and working with him at future monthly get-togethers.


Today's workout was a modified (and scaled down) CrossFit Painstorm WOD:


3 Rounds for time...

• 1 minute max reps deadlift
• 1 minute max reps hang power clean
• 1 minute max reps push press
• 1 minute max reps front squat
• 1 minute rest
• 1 minute max calorie row
• 2 minute max reps dips
• 3 minutes max reps pull-ups
• 1 minute rest

Score total reps/calories. Note loads used.


Any of you out there reading, stay tuned for future posts on upcoming monthly get-togethers and RSVP in advance so we can program around the number of participants we have.

Results:

• Justin - 58+64, 30+60, 30+61 = 303 Reps, 115 lbs
• Seth - 68+55, 31+43, 28+50 = 275 Reps, 115 lbs
• Laura - 60+37, 51+31, 52+37 = 268 Reps, 65 lbs, 40# assisted dips/pull-ups
• James - 50+57, 28+40, 27+57 = 259 Reps, 115 lbs
• Shawn - ?+?, ?+?, ?+? = ? (like a million) Reps, 115 lbs

(Note: Scores are listed in reps for the barbell exercises plus calories rowed and reps for bodyweight exercises, separated by rounds.)

BLAH BLAH nobody's reading this anyway.

Yesterday:

• Row 1.5k
• (5 rounds) 5 reps Bench Press @ 205 + 10 dips
• (5 rounds) 10 close-grip chins + seated cable row (worked up to 140)
• (5 rounds) 5 reps standing overhead press (worked up to 135) + 5 Handstand push-ups + 10 push-ups)
• Row 1.5k
  

Today:

• 5x5 Back Squat @ 280

Still posting...

Yesterday:

(Forgot to take my ritalin. Went and reconnoitered the UALR fitness center again.)

• Row 1km
• Power Clean - 5 sets of 3 - Worked up to 185 for last 3 sets
• Overhead Press - 5 sets of 5 - Worked up to 135 for last 3 sets
• 5 sets of pull-ups to failure
• Row 1km
• 100 jump rope singles + 10 24" box jumps (3 rounds)

Today:

(Back at Powerhouse.)

• Back squat - 1 set of 3@275, 4 sets of 3@315
• Deadlift - 5 sets of 3 @ 315

Keep the dream alive....

Flying solo today in my makeshift gym out in the shop. Did:

Back Squat
1 set - 3 reps @270lbs
4 sets - 3 reps @310lbs

8 Rounds
3x Bench Press @200lbs
3x Weighted pull-up @ +50lbs

6 Rounds (ran out of time)
3x Weighted Ring Dips @ +35lbs
6x Knees-to-bar

OHAIGUISE!

I swear dust flew out of my monitor when it loaded this page.


Shawn and I scaled down and adapted a MilitaryAthlete workout today as an intro to some conditioning work he and I are going to be doing for the foreseeable future. It was:

3 Rounds

• Run .25mi
• 10 Hang Squat Clean (S:85# J:125# Rx was 115#)
• 15 burpees (Rx was 1 rope climb ascent. Not doable.)
  

then

2 Rounds

• 15 decline sit-ups
• 15 back extension/GHR
• 90 second ab bridge complex
• 10 Slasher @ 35lb plate (each side)

(Had to cut this one off in the second round due to time constraints, hypoxia, and nausea. Both workouts were originally rx'd at 5 rounds.)

Felt good to be doing some conditioning work again. It was long overdue.

Deafening?

Crickets are getting a bit raucous around here.

SS Workout A:
Back Squat - 3 x 5 (3 sets x 5 reps)
Press - 3 x 5
Deadlift - 1 x 5

Results:
Seth - BS: 288, Press: 145, DL: 328
James - 10 Rounds of fun in ~30 minutes, see comments
Justin - "Complete lack of planning" in ~90 minutes, see comments

Hum de dum

Just wandering by, figured I might as well post something.

Today's SS routine:

• Back Squat 3 x 5
• Bench Press 3 x 5
• Back Extensions 3 x 10
• Pull-Ups 3 x max reps

Results:

• Seth - BS: 283,BP 220, PU: 8,9,6

Back in the Swing of Things

It's been a week since we've been in the gym, which should make today fun. And apparently the random number generator doesn't know the meaning of "grace period," because today's random selection is a tough one!

You F***'n Disappoint Me

6 Rounds for Time:
•5x Curtis P Complex @ 95lbs
•15ft Rope Climb (sub 15 towel pull-ups or other as appropriate)
•10x GHD Situps (sub atomic sit-ups or weighted sit-up to standing, etc.)
•5x Scotty Bob @ 2x25lb dumbbells
•Run 200m

Curtis P: Hang Squat Clean – Lunge – Lunge – Push Press. See link.
Scotty Bob: Basically a Renegade Row to side plank. See link.

Previous Results

Results:
James: DNF - 4 rounds in 25:23, sub regular pullups, v situps
Laura: DNF - about 1 round in 7 minutes or so...and then "wasn't feeling" the rest of the workout. Spent the remainder of the time briskly walking on the treadmill.

Fighting More Than the Crowd

Happy 500th post infidels!

This is a modification of the infamous “fight gone bad” CrossFit WOD. Its known for producing large quantities of sweat and whimpers after completion. Let's hope for similar results!

Fight Gone To Task - 3 rounds
20 Reps per exercise, 1 min rest b/t rounds, record time of each round and total time of:

20# DB Thrusters
Sumo Deadlift High Pull - 75#
Box Jumps - 20" box
Sit-Ups - Unanchored
Burpees

Results:

James: 25:48, sub 65# SDHP due to equipment limitations
Laura: 22:??, sub 15# DB's, 45 SDHP

Friday AMRAP

This workout should provide plenty of grunts, pants, growls and bar-drops. Hopefully the level of noise and flailing movements (me on dips) will be awkward enough to disperse the crowd in the free-weights room. In the words of Jean-Claude Van Damme...GRRR! [accent implied]


AMRAP in "about" 20 minutes:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

I had to adjust the AMRAP time because our timer stopped for a minute or so. We can't tell how long it stopped, but the best guess is between 1 and 2 minutes. So we hit the resume button and finished out.

Previous


Results:
James: 4 rounds + 5 HCs, as Rx'd
Laura: 4 rounds + all 15 HC's, 75#, 3x1 bench dips

Not a Morning Person

I attempted this challenging workout at 6:45am with gut wretching results.

"Bear Cub" - Five rounds for time of:
15 Deadlifts - 135 lbs
12 Hang power cleans - 135 lbs
9 Front Squats - 135 lbs
6 Push Jerks - 135 lbs


Results:
James: D-N-F!, 3 rounds in 25:45 (2 rounds as Rx'd in 17:12, 3rd round at 95#)

Previous Results

Scattered remains

The remnants of the Infidel crew failed to coordinate the workout today.

080601 - For Time:

• 10 Squat Cleans - 135 lbs
  
• 50 GHD Sit-Ups
  
• 8 Squat Cleans - 135 lbs
  
• 40 GHD Sit-Ups
  
• 6 Squat Cleans - 135 lbs
  
• 30 GHD Sit-Ups
  
• 4 Squat Cleans - 135 lbs
  
• 20 GHD Sit-Ups
  
• 2 Squat Cleans - 135 lbs
  
• 10 GHD Sit-Ups

Results:

• James - 13:35, sub 115# cleans and 1x1 regular situps

Workout B:

• Back Squat - 3 x 5 reps
• Bench Press - 3 x 5 reps
• Back Extensions - 3 x 10 reps
• Pull-Ups - 3 x max reps

Results:

• Seth - BS: 273, BP: 215, 45# gmgs, PU: 11,11,8 (strict)

Note: Melanie did WOD from last Friday.

Back to basics

I've been wanting to follow the "Starting Strength" approach and try and put on additional muscle mass and maybe someday become 70s Big. Made some time today to establish a baseline for some of the basic lifts.

Workout A:
Back Squats 3 x 5
Press 3 x 5
Deadlift 1 x 5

Results:
Squat - 267 lbs
Press - 135 lbs
Deadlift - 303 lbs

12s at 10

Posting on behalf of James & Laura who actually did a workout today.

"Turkish Delight" AMRAP in 20 minutes of:

• 12 Turkish Get-up Mills, 35# (6 each side)
• 12 ring dips
• 12 walking lunges, 35# plate overhead

Results:

• James - 4 Rounds
• Laura - 4 1/3 rounds, sub 20# DBs, 1x1 bench dips, 25# overhead plate
• Melanie - 4 Rds + 6 TGU, 19# DB no mills, bench dips, unweighted lunges 12 per leg

Coming Full Circle

The Infidel crew has had a pretty good run at Bowman Fitness, but they're closing up shop after today. I'm still amazed we never got kicked out. It seems only fitting that we should revisit the first workout we did there.

"Noodle Arms" - 3 Rounds for time of:

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

Results:

• James - 18:53 (PR), as Rx'd
• Laura - 19:52 (PR), jumping pull-ups
• Seth - 20:19, as Rx'd
• Todd - 23:20, 2 Rds as Rx'd + 400M Run

Previous

Insufficient Description

I was once again stuck in meetings until gym time, causing us to scramble to find a workout last minute. This one was new to the sheet, and while an accurate copy of the cfgames post, was missing some detail on a few items. We just chose something that seemed reasonable.

"2009 CFGames Final Event" - For time:

• 15 Barbell Cleans - 155 lbs (assumed Squat Cleans)
• 30 Toes-to-bar
• 30 box jump, 24 inch box
• 15 Muscle-ups
• 30 Push-Presses - 40 lbs (chose 45# bb push-press)
• 30 Double-unders
• 15 Thrusters - 135 lbs
• 30 Pull-ups
• 30 Burpees
• Overhead walking lunges - 45 lbs (chose 30 steps, 15 per leg)

Results:

• Laura - 27:29, 95#SC,3x jumping pull-ups+dips for MU, 30# push-press,75# thrusters,jumping pull-ups,35# oh lunges
• Seth - 25:55, bar muscle-ups
• James - 30:40, 115# SC,5 MU + 30 pu/dips for MU,45# push-press,200M run for DU, 115# thrusters

Note: Further research shows Rx to be: 40# DB Push-Press/Jerks, 300? ft. of walking lunges.

When in doubt...

go all out. Left the WOD selection decision till the last minute again, so a Painstorm it is.

"Painstorm 200906" Fran + Elizabeth + Diane
21-15-9 Rep rounds for Time

• Thrusters
• Pull-Ups
• Squat Cleans
• Ring Dips
• Deadlifts
• Handstand Push-ups

Use the same load for all weighted movements. Folks who are only a little nuts should use Fran weight (95lb/65lb), those bordering on lunacy could try Elizabeth weight (135lb/85lb) and if anyone is insane enough to try Diane weight (225lb/185lb) I want to see a video of that!!

Results:

• Laura - 28:57, 65 lbs, sub jumping pull-ups, 2xbench dips, toes-on-bar HSPU
• Seth - 44:20, 115 lbs
• James - 46:18, 95 lbs

Tardy tabattas

Too many meetings today, so we had to pick a workout at the gym. This one appeared on HQ recently, and I had heard the under-utilized interval timer voicing feelings of neglect earlier in the week.

"Tabata Something Else"
8 tabata intervals (20 seconds work followed by 10 seconds rest) of each of the following.

• Pull-ups
• Push-ups
• Sit-ups
• Squats

All 32 intervals are performed consecutively. Keep track of total reps performed for all intervals of all exercises.

Results:

Laura:

Jumping Pull-Ups: 15,7,8,6,8,7,7,7:65
Push-Ups: 9,8,6,7,5,7,5,6:53
Sit-Ups: 13,12,12,12,12,12,12,12:97
Squats: 15,15,15,15,12,15,15,15:117
Total: 332

Seth:

Pull-Ups: 12,10,6,6,7,6,6,6:59
Push-Ups: 10,10,10,7,6,5,6,6:60
Sit-Ups: 11,10,8,9,9,9,8,10:74
Squats: 17,15,14,14,12,12,12,15:111
Total: 304

Over substitution

I suspect this workout is easier by the original prescription than with the substitutions. As we still lack equipment to do it properly, it will remain unknown today.

"Annie, Are you alright?" - 21, 15, 9 Rep Rounds for time of:

• 2 x reps Sumo Deadlift High Pull - 45# Barbell
• DB Thrusters - 2 x 35# DBs
• Box Jumps - 24"
• DB Sumo Squat Cleans - 2x15# DBs
• DB Thrusters - 2 x 20# DBs
• Pull-Ups

Results:

• Laura - 22:07, 30# SDLHP, 20# thrusters, 20" box, 8# cleans, 12# thrusters, jumping pull-ups
• Seth - 23:40, as Rx'd

Has it been that long?

It seems like we've done this one more recently, but if so, I can't find it.

"Tri-athlon" (J.T. Plus Runs) - For Time:

• 21 Handstand Push-ups
• 21 Ring Dips
• 21 Push-Ups
• Run 800 meters
• 15 Handstand Push-ups
• 15 Ring Dips
• 15 Push-Ups
• Run 800 meters
• 9 Handstand Push-ups
• 9 Ring Dips
• 9 Push-Ups
• Run 800 meters

Results:

• Justin - 22:58, as Rx'd
• Laura - 22:58, sub Lunges (each leg) for HSPU, Bench dips for ring dips
• James - 25:33, as Rx'd
• Seth - 27:40, as Rx'd

Load it up

Feels like a good day to put a lot of weight on a barbell. This should suffice.

"CFFB 091009":

Back Squat - 3x5

then

5 Rounds For Time:

• 7 Deadlifts - 315 lbs
• 21 Knees-to-Elbows

Results:

• Justin - 275,285,285 - 4 Rounds in 16:04, sub 275# DL
• Seth - 275,285,285 - 21:24, as Rx'd

Feeling obligated

CFHQ posted a new Hero workout over the weekend, eliminating the need to select a workout of our own.

"Tyler" - Five rounds for time of:

• 7 Muscle-ups
• 21 Sumo-deadlift high-pulls - 95 lbs

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Results:

• James - 23:40, 4 Rds, sub 3xPull-Ups & Dips for MU, 65# SDLHP
• Seth - 19:52, sub bar muscle-ups

Burpees again?

We chose this workout even though we had previously decided against burpees for the day.

"You lost me at Burpees" - AMRAP in 20 minutes:
5 Deadlifts - 135 lbs
5 Hang Power Cleans - 135 lbs
5 Push Jerks - 135 lbs
10 Burpees
15 Pull-Ups

Results:

James: 4 rounds + 5 Deadlifts, as Rx'd (pr...barely)
Laura: 6 rounds, 65#, jumping pullups (pr)

Who's counting?

Random selection takes us back to pre-infidel days. I did this when it last appeared on CFHQ, and have been happily avoiding repeating it ever since.

"040425" - For Total Reps:

• 5 minutes of Double-Unders
• 5 minutes of (Squat) Clean and Push Jerk - 95 lbs
• 3 minutes of Double-Unders
• 3 minutes of (Squat) Clean and Push Jerk - 95 lbs
• 1 minute of Double-Unders
• 1 minute of (Squat) Clean and Push Jerk - 95 lbs

Results:

• Laura - DU: ~120,73,24=217 - C&J(55#): 17,10,5=32 - ~249 Total
• Seth - DU: 279,144,45:468 - C&J: 26,14,4:44 - 512 Total
• Jason - alternate workout, see comments

I AM NOT DEAD...

Just lazy and disconnected. Needed a decent metcon today, and Seth is MIA with a sick kid. Pulling today's workout from the Rosstraining Strength and Conditioning forum Workout of the Week:

10 burpees - 1 Turkish Getup (per arm)
10 burpees - 2 Turkish Getups (per arm)
10 burpees - 3 Turkish Getups (per arm)
10-4
10-5
10-5
10-4
10-3
10-2
10-1

Let's get our RETARD ON, yall! Nothing makes the other gymgoers think you're a tool more than burpees and TGU.

Bar hatred

Picking up the barbell in the later rounds is going to test your willpower.

"Bear Cub" - Five rounds for time of:

• 15 Deadlifts - 135 lbs
• 12 Hang power cleans - 135 lbs
• 9 Front Squats - 135 lbs
• 6 Push Jerks - 135 lbs

Results:

• Laura - 21:35, sub 65# bar
• Seth - 25:15, as Rx'd
• Jason - alternate workout, see comments

Previously

Chuck Norris calls this workout a Tickleshower

Looks like the weatherman is calling for pain again!

"Painstorm I" - For Time:
10 Pull-Ups
10 DB Swings @55lbs
10 Push-Ups
Run 200M (.13mi)
20 Pull-Ups
20 DB Swings @55lbs
20 Push-Ups
Run 400M (.25mi)
40 Pull-Ups
40 DB Swings @55lbs
40 Push-Ups
Run 800M (.5mi)

Previous Results

Results:
James: 19:18(PR), as Rx'd
Laura: 19:08(PR), 30# DBs, jumping pullups

Happy Anniversary?

James has been part of the infidel crew for one year now. In honor of this accomplishment, we will revisit his introductory workout.

"Gates of Fire" - For Time:

• 50 GHD Sit Ups
  
• 50 Push-ups
  
• 100 Thrusters @ 65lbs
  
• 50 Push-ups
  
• 50 GHD Sit Ups

Results:

• James - 24:50, as Rx'd
• Laura - 22:59, decline sit-ups, 45# Thrusters
• Seth - 21:41, as Rx'd

Last time
Post-workout extra credit for today: Max reps Double-Unders in one minute
Laura - 40 reps
Seth - 92 reps (first 86 consecutive in ~50 sec)

Double the fun?

This workout from the CFFB archives combines two 'fun' exercises in a new and brutal way.

"Kalsu" - Complete 100 Thrusters For Time:
Each minute on the minute

• 5 Burpees
• Max Reps Thrusters - 135 lbs

Results:

• Seth - 13:48, 50 Reps @ 115#
• James - 14:45, 40 Reps @ 95#
• Laura - 16:41, 50 Reps @ 65#

Touch & Go

I think that I got this workout from this old HQ post. I have no idea how heavy to go.

"Gwen":
Clean & Jerk - 15,12,9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Results:
James - 95#, 12+foul+3,9+foul+3,9 full squat cleans
Seth - 135#, 11+foul+4,12,9 full squat cleans

Lonely infidel

While at the gym today, this workout called to me from the open page of the spreadsheet.
Well maybe not, but I didn't feel like searching for something better.

5 Rounds For Time:

• 5 Good Mornings - 75# Barbell
• 10 KB Swings - 45# DB
• 15 Hang Squat Cleans - 75# Barbell

Results:
Seth - 14:18, sub 95# barbells, 55# DBs

Slow start

Didn't feel like pushing the intensity today, so went with a maximum-effort (ME) selection to start the week.

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

Results:
Seth: 355# BS, 185# SP, 405# DL - Total: 945

Previous Total

Justin's workout:
Row 500, 20 hspu, 30 sit-ups, 40 push-ups
Row 500, 15 hspu, 25 sit-ups, 35 push-ups
Row 500, 10 hspu, 20 sit-ups, 30 push-ups
Row 500, 5 hspu, 15 sit-ups, 25 push-ups
Row 500, 0 hspu, 10 sit-ups, 20 push-ups

Hot seat

I was running late today, so Laura was given the task of picking something from the "Folder of Pain & Suffering" on the spot. She found this Crossfit lady for which we have no previous results.

"Nancy" - 5 Rounds for Time:

• 400 meter run
• 15 Overhead squat - 95 lbs

Results:

• Laura - 19:11, as Rx'd for ladies: 65# OHS
• Seth - 16:33, as Rx'd

Could be worse

Random selection of the day is new to the infidel blog. Nearly went with this one, so I'll hear no complaints.

3 Rounds For Time:

• Row 500m (Sub: 45# SDLHP x 50)
• 50 Squats
• 30 Back Extensions

Results:

• Seth - 21:37, sdlhp
• Jason - ME deadlifts 3-2-2-2-1-1-1-1-1
  250, 285, 300, 300, 350, 380, 380, 380, 400!

Very late post

James & Laura did Helen yesterday, but James completely forgot to post the results. Here they are, a day late.

"Helen" - 3 rounds for Time:
Run 400M
21 Kettlebell swing, 55#
12 Pull-ups

Results:
James: 9:54, as Rx'd
Laura: 11:27, 35# DB's, some jumping pull-ups

Press ME

ME (maximum effort) Presses

5x1 (5 sets, 1 ME rep) - shoulder press, push press, push jerk

RESULTS:
Jason - SP 145#, PP 170#, PJ 180# (3 + 2 fails)

Anonymous

It looks like I'll be going it alone when I attempt this nameless WOD that appeared on the CrossFit mainpage last week.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Previous attempts

Results:
James: 17:40, sub 115# cleans
Jason: 20:35 - subbed rx'd reps of broomstick good mornings + situps for GHDs
Laura: 17:53 - Sub 85# Squat Clean, 25# Decline Sit-up

Eye catching?

There's nothing overly complicated/unusual about this workout. It just happened to be the first one I saw when flipping through the spreadsheet (same page as yesterday's "Popeye").

21-15-9 Rep rounds For Time:

• Deadlift - 225 lbs
• Push Press - 135 lbs

Extra Credit: Max reps in 1 minute of Double-unders

Results:

• Laura - 8:19, 95# DL (135# last rd), 65# PP + 47 DUs
• Seth - 9:22, as Rx'd + 86 DUs

Eat your spinach

It's the old timey classic:

"Popeye" - 10 Rounds For Time:

• 10 Hang Power Clean - 95 lbs
• 5 Handstand Push-ups

Results:

• Justin - ~14:51, as Rx'd
• Laura - 13:57, sub 65# HPC, feet-on-bar HSPU
• Seth - 11:57, sub 10 decline sit-ups 35# for HSPU
• James - 12:53, as Rx'd
• Todd - 13:40, 8 Rounds, sub 65# HPC, feet-on-bar HSPU

Original intent?

Today's CFHQ workout looks like "Lynne" with the addition of back squats. This style workout seems to be accompanied by questions about how much rest is prescribed. We'll do this with the 'rest as needed' prescription as was originally intended by the WODs namesake, Lynne Pitts.

"080910" - 5 Rounds for Max reps:

• Bench Press - bodyweight
• Pull-Ups
• Back Squat - bodyweight

Results:

Laura
Bench Press - 65 lbs	15	22	23	17	23
Pull-Ups	4	6	4	5	2
Squats - 95 lbs	10	12	8	13	10
James
Bench Press - 170 lbs	12	10	8	5	7
Pull-Ups	20	18	9*	8 strict	6
Squats - 175 lbs	10	8	8	10 155#	10 155#
Justin
Bench Press - 170 lbs	18	10	8
Pull-Ups	21	13	8 strict
Squats - 175 lbs	25	13	10
Seth
Squats - 205 lbs	21	16	15

Cold shoulders

This random selection has no prior results and is of unknown origin. Looks 'fun'. My shoulders are already anticipating an ice pack treatment.

Five rounds for time of:

• Run 400 meters
• 21 Sumo Deadlift High-Pull - 75 lbs
• 21 Thrusters - 75 lbs

Results:

• Laura - 30:30, 45 lbs, 800M rds 4,5 (15:25 for 3 rds)
• Seth - 16:00, 3 Rds
• James - 21:01, 3 Rds
• Jason - 21:25, 3 rds, Push-Press for Thrusters

Friday: Fun with Fran

It's been a while since we've tackled this CF favorite.

"Fran" - 21,15,9 reps - For Time:

• Thruster - 95 lbs
• Pull-ups

Results:

• James - 8:57, as Rx'd
• Laura - 8:50, 65# thrusters
• Seth - 5:10, as Rx'd

Active rehab

Laura was kind enough to devise a workout I could actually do despite my various ailments.

5 Rounds for time:

• Run 400M
• 25 Box Jumps - 20" box
• 25 Double-Unders
• 25 Sit-Ups

Results:

• Laura - 29:23
• Seth - 21:09

Absence

If absence makes the heart grow fonder, then we should love this one from the archives:

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

• Back Squat - 185 lbs
• Power Cleans - 135 lbs
• Weighted Pull-Ups - 35 lbs

Results
Seth - DNF: 10,9,8,7 rep rounds, no pull-ups, ~12 min
James - DNF, 10-5 rep rds in 29:36, sub 135# squats

Mixed bag

This workout has a little bit for everyone to hate, but hey, at least it's burpee-free!

"Bag Of Tricks" - Time each Round
3 Rounds, 3 minute rest b/t each round

• 30 Sit-Ups
• 25 Parallellette Push-Ups
• 20 Kettlebell Swings - 2 pood / 70# DB
• 15 Pull-Ups
• 10 Deadlift - Body weight
• 50 Squats

Results:

• Laura - 8:05, 8:02, 6:36 - 40# DB swings, jumping pull-ups, 135# DL
• James - 5:55, 14:16, DNF - 175# DL
• Jason - 6:35, 11:13, DNF
• Seth - 7:12, 7:56, 7:32, bar dips (push-ups), 400M run (swings), 30 double-unders (pull-ups), 205# DL

saturday special II

15-12-9 rep rds of:

pull-ups
bodyweight bench press
bodyweight deadlift
handstand push-ups

RESULTS:
Jason - weight: 160# - 25:05 - subbed 145# bench on 12-9 rep rds

Ready for kickoff?

The NFL season started yesterday; seems like a good enough reason to pirate the CFFB workout.

Back Squats - 3x5 (3 sets of 5 reps)

then

5 rounds for time of:

• 7 Deadlifts - 315 lbs
• 21 Knees To Elbows

Results:

• Laura - 135,95,95,95 - 19:40, 135# dl
• James - 185,165,165 - 17:58, 185# dl
• Seth - 275,275,275 - 21:14, 315# dl, weighted decline sit-ups: 50# first 2.5 rds then 35#

Look out Usain

We're coming for your record.

10 Sprints for Time:
100 Meter Run

Rest as needed between efforts. Try to go all out each round.

Results
Justin - untimed
Laura - untimed
James - untimed
Seth - untimed

Go with what you know

Getting back into things after a holiday is always interesting. Might as well do something familiar.

"Cindy" - AMRAP in 20 minutes:

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

RESULTS:
Seth - 18 rounds + 8 push-ups
Laura - 14 rounds, sub jumping chest-to-bar pull-ups
Todd - 9 1/2 rounds
Jason - Alternate workout, see comments

blehmondaybleh

couldn't decide what to do...i'm thinking about starting a ME Black Box regimen and didn't want to overwork the legs today since i'll be doing ME squats tomorrow...went with:

"Popeye" - 10 Rounds For Time:

* 10 Hang Power Clean - 95 lbs
* 5 Handstand Push-ups

RESULTS:
Jason - 19:08 - sub 105# HPCs and 3" parallette HSPUs thru rd 4

Nearly forgotten

While re-packing my gym bag this morning, I noticed my set of neglected rings lying in the bottom. Seems a shame to haul them around every day and never use them.

"080628" For Time:

• 45 Double-unders
• 45 Squat Cleans - 135 lbs
• 45 Ring Dips
• 45 Double-unders

RESULTS

• Seth - 15:19, as Rx'd
• James - 18:46, sub 35 squat cleans @ 95 lbs, 400M run for DUs
• Laura - ~ 19 min headache-induced alternate: 10 DU, 50 cleans - 55#,50 bench dips, 50 Lunge steps - 55# bar, 50 bench dips
• Jason - 20:35, sub 95# squat cleans, tuck-jumps

All Pressed Out

Could be time for a leg wrecker.
Yeah, I think this will fulfill that role nicely.

5 Rounds for Time:

• 10 Deadlifts - 185 lbs
• 20 Squats
• 30 Walking Lunge Steps (15 per leg)
• 40 Sit-Ups

RESULTS:

• Laura - 16:30, 95# DL
• Seth - 16:35, as Rx'd
• Justin - 24:17, as Rx'd
• William - 27:50, 4 Rds, 95# DL, anchored sit-ups
• Todd - 22:19, 4 Rds, leg curls for DL, anchored sit-ups

Gotta get moving...

Quick post today:


Workout:

Bench Press 5-5-5-5-5

followed by...

Power Clean 5-5-5-5-5

RESULTS:

Laura:

Bench Press - 85,85,90,90,90
Power Clean - 95,95,95,105,115(4)

James:

Bench Press - 185,195*,195(3),185,190(4)
Power Clean - 135,155,165,170,165

Justin:

Bench Press - 225,225,225,225,225(4)
Power Clean - 155,165,170,185,185(4)

Seth:

Bench Press - 225,225,225,225,230(4)
Power Clean - 195,205,210,215,225(3)

Didn’t we just do that one?

SHUT UP!! SO WHAT, I LIKE IT.

 

Today we'll be rehashing a workout that I actually do ok at, which has absolutely nothing to do with why we picked it or why I'm posting it before Seth changes his mind about it. We're subbing burpees for double-unders, tho, so I'm going to go ahead and rename it:

 

"BIONIC-le"

5 Rounds for time of:

• 5 Muscle-Ups
  
• 10 Handstand Push-Ups
  
• 15 DB Swings - 55#
  
• 10 Burpees
  

RESULTS

• Laura - 20:23, 3 x jumping pull-ups + bench dips, toes-on-bar HSPU, 35# swings
• Seth - 20:45, bar muscle-ups, 60# swings
• Justin - 21:57, bar muscle-ups
• William - 31:20, 3 x weight-assisted pull-ups + bar dips, decline push-ups, 35# swings

shiggity

borrowed some moves from mtnathlete.com today...

6 rounds of:
pick a weight, put in on a bar and grab a dumbbell of the same weight. use the bar for the first 2 and the dumbbell for the third. if you have access to more dumbbells, feel free to use them for the Mr. Spectaculars instead of the bar.

10 front squats
5 Mr. Spectacular (variation) - instead of KBs i used a bar and just stepped over it for the walking/pushups
5 Keg Lifts - didn't specify so 1 rep = 1 lift left side + 1 lift right side

RESULTS:
Jason - 25:17 - 65# bb and db

Saturday Special

part corporal punishment for my carb binge last night...part celebration of my son being 2 months old today...

4 rds of:

1 Barbell Complex = 6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups. Once you pick the barbell up, don't put it down. (thx militaryathlete.com)
12 knees to elbows
6 parallette handstand pushups
24 double unders

RESULTS:
Jason - ~23 mins - 65# BBC, 3" hspus, tuck-jumps
Laura - 23:40 - 55# BBC, deep decline push-ups
Seth - 24:56 - 115# BBC, 4" hspus

Friday Funatics

I'm predicting a sweat angel sighting at Bowman today.

For time:

10 GHD’s
95# Thrusters, 30 reps
800m Run

30 GHD’s
95# Thrusters, 20 reps
800m Run

50 GHD’s
95# Thrusters, 10 reps
800m Run

RESULTS:
James: 18:15, as Rx'd
Laura: 18:30, sub 10# back extentions for GHD's, 65# thrusters
Justin: DNF (finished everything but last run...quit at .25 miles. Tisk tisk)
Seth: alternate workout, see comments

Shoulder rehab, here we come...

Gotta keep those shoulders healthy, kids!

Today we're gonna do a couple heavy shoulder exercises, which (if done correctly) should just about wreck your ability to lift your arms above your head for a day or so. Ok, not really.

Warm-up: Work up to 1RM Turkish Get-up
Work-out: 3-3-3-3-3-3-3 Overhead Press

(Newbs, practice form rather than going for max effort.)

Results:
Justin - 80 lb TGU -- 115,135,155,160(1)+135(2),135,135,135
Seth - 100 lb TGU -- 115,135,155,165,160,165,170(1)
William - 55 lb TGU -- 65,75,85,95,105,115,125(2)
Laura - 50 lb TGU -- 65, 65(1),60,60,60,65,65
Jason - 65 lb TGU -- 95,115,115,125,135(2),135(1)+115(2),115

Ending badly

Burpees? Why does it have to end with burpees? This has been in the spreadsheet for ages, but has yet to get posted. Hmm, I wonder why.

"Do Ya Feel Lucky" - For time:

• Run 800M
• 30 Kettlebell swings, 2 pood (70# DB)
• 50 Pull-ups
• 50 Box jumps, 24 inch box
• 30 Thrusters - 45#
• 30 Steps Walking Lunge
• 50 Double-Unders
• 50 Sit-Ups
• 50 Burpees

Results:

• Seth - 23:13, sub 75# DB swings, 55# Thrusters, 19" box
• Laura - 26:40, sub 40# DB swings, jumping pull-ups, 30# Thrusters, 19" box
• James - 28:06, sub 75# DB swings, 19" box, tuck-jumps
• Jason - alternate workout, "Nate": 6 1/3 Rounds, see comments

Going a bit longer

Twenty just didn't seem sufficient today.

As Many Rounds As Possible in 30 minutes:

• 5 Handstand Push-ups
• 10 L-Pull-Ups
• 15 DB Swings - 55 lbs
• 20 Squats

Results:

• William - 4 1/2 Rounds, sub decline push-ups, jumping l-pull-ups, 35# db
• Todd - 6 1/4 Rounds, sub deep decline push-ups, 35# db
• Justin - 7 Rounds, parallellette HSPU
• Seth - 9 1/2 Rounds, sub 60# db
• Laura - 9 1/2 Rounds + 2 DB Swings, sub deep decline push-ups, jumping l-pull-ups, 30# db
• Shiloh - 5 rounds in 15:07, sub 45# db
• James - alternate workout, "1/2 Murph" ~20 minutes

Note: Failed to mark down substitutions, please note necessary corrections in comments.
-Seth

Unexpected Heroism

Walked into a mess at work after being out Fri-Sun, so no pre-gym post. Figured this would be suitable for getting the workout week started.

"DT" - 5 Rounds For Time:

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

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Results:

• Laura - 17:43, sub 75#
• Seth - 19:10, sub 170#
• James - 20:40, sub 135#
• Jason - 21:53, sub 135#

Open your umbrella and hike up your britches...

...cause a painstorm's a comin! We did this one last in December and I remember it living up to it's dreary name.

"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.

Results:

James: 25:50, 40# DBs

Outta here

Quick post, I gotta get going.

"090725" - AMRAP in 20 minutes of:

• 10 Wallball shots - 20 lb ball (2x20# DB Thrusters)
• 10 GHD Sit-Ups
• 10 Back extensions

Results:

• William - 8 Rounds, sub 15# DBs, supermans for BE
• Laura - 12 Rounds, 12# DBs, decline med-ball sit-up+press
• Seth - 12 2/3 Rounds, as Rx'd

Make some room

This one should be fun and space-consumptive.

3 Rounds For Time:

• 10 Renegade Man-Makers, 2 x 35# DB
• 10 Turkish Getup-mills - 35# DB (5 each side)
• 10 Bear Complexes - 95# barbell

Results:

• Laura - 24:02, 20# DBs, 45# Bear Complex, sub Hang Power Cleans
• Seth - 25:27, as Rx'd
• James - 31:25, as Rx'd

"We are noodle folk.

Broth runs through our veins."

"Noodle Arms" 3 Rounds for time:

• Run 400M
• 15 Push-Ups
• 15 Pull-Ups
• 15 Push-Ups
• 15 Squats
• 15 Push-Ups
• 15 Sit-Ups
• 15 Push-Ups

Results:

Seth - 20:13
James - 20:45
Laura - 22:48 (jpu, push-ups from knees)
Jason - 24:40
Todd - 2 rounds, 24:23
William - 2 rounds, 28:35 (assisted p-u, some push-ups from the knees)
Justin - Sat on his ass and ran his mouth the whole time.


Previous

Alone at the bar

I may need a drink after this one.

"081020" - AMRAP in 20 minutes:

• 5 Thrusters - 95#
• 7 Hang Power Cleans - 95#
• 10 Sumo-Deadlift-High-Pull - 95#

Results:

• Laura - 11 Rounds, sub 45# bar
• James - 5 Rounds, as Rx'd
• Jason - 5 2/3 Rounds, as Rx'd
• Seth - 8 2/3 Rounds + 2 SDLHP, as Rx'd

It's all in the name

We had no pre-selected workout for today when we got to the gym. Laura liked the sound of this workout, but we modified it to avoid the pressing, and reduce equipment requirements.

"Why Me?" - For Time:

• 800m Run
• 50 Thrusters - 45# Squats
• 30 Pull-Ups
• 600m Run
• 25 Thrusters - 45# Squats
• 15 Pull-Ups
• 400m Run
• 15 Thrusters - 45# Squats
• 9 Pull-Ups

Results:

• Justin - 12:12
• Seth - 12:22
• Laura - 14:00, sub jumping pull-ups
• Todd - 22:43

Summer blockbuster?

This sounds like a bad ass movie to me.

"Project Vengeance" - 21,15,9 Rep Rounds for Time:

• DB Thrusters - 25 lb DBs
• Bench Press - 135 lbs
• Box Jumps - 24" Box
• Burpees

Results:

• Justin - 14:54, sub 19" box
• Laura - 13:27, sub 20# dbs, 45# bench press, 19" box
• Seth - 12:47, sub 27" box

Amateurs?

We're going with the "Off-Season Amateur" workout from CFFB today.

Strict Pull Ups 3 x max reps (3 min rest)

Then

10 rounds for time of:

• 3 Deadlifts - 315 lbs
• 5 Clapping Push Ups
• 7 GHD Sit Ups

Results:

• Justin:
  Pull-ups - 17, 9, 8
  WOD - 17:50, 4 rds @ 315#, 2 rds @ 2x100#DBs, 4 rds @ 225# Deadlifts, chest-slap push-ups, weighted decline sit-ups 50# DB
• Todd:
  Pull-ups - 9, 7, 4
  WOD - 18:12, 155# Deadlifts, weighted decline sit-ups 50# DB
• Seth:
  Pull-ups - 15, 10, 9
  WOD - 10:20, 315# Deadlifts, chest-slap push-ups
• Laura:
  Pull-ups - 7, 5, 4
  WOD - 16:05, 155# Deadlifts, weighted decline sit-ups+press 15# med ball
• William:
  Pull-ups - 9, 7, 4 - 100# weight assisted
  WOD - 19:21, 155# Deadlifts, reg push-ups rds 5-10
• James:
  Alternate workout, see comments

Case of the Mondays

Seriously, I just got out of my morning meetings. Hope this one is quick, as I'd rather just go to lunch.

"090607" - 5 Rounds For Time:

• 21 Thrusters - 75 lbs
• 21 Double-Unders

Results:
Seth - 10:04, as Rx'd

High Five

I don't know the origin of this one, but it looks 'fun'. I hope the gym isn't busy today given the considerable equipment requirements.

"Furious Fives" - 5 Rounds For Time:

• 5 Deadlift - 225/155 lbs
• 5 Handstand Push-ups
• 5 Power Clean - 135/95 lbs
• 5 Pull-Ups
• 5 Thrusters - 95/65 lbs
  Rest 1 minute between rounds, time each round

Results:
Seth - 1:20, 1:19, 1:22, 1:31, 1:57 - 11:30 total time, as Rx'd

HSPU Helen

This appeared on CFHQ a while back. Looks a lot like "Helen", though this has HSPU where "Helen" has pull-ups.

"090622" - 3 Rounds for Time:

• Run 400M
• 21 Kettlebell swing - 1.5 pood (55# DB)
• 12 Handstand Push-ups

Reslts:

• Justin - 9:55
• James - 10:45
• Seth - 11:35
• Laura - 10:43, sub 30# DB, decline push-ups
• Todd - 12:05, sub 35# DB, high decline push-ups
• William - 18:30, sub 35# DB, decline push-ups

Yomama’s so pukey…

Today's hearty helping of pain will be served in 5 courses of 8-round Tabata intervals of:

• Dumbbell Thrusters
  
• Pull-Ups
  
• Box Jumps (subbing burpees)
  
• Sit-ups
  
• Squats
  

Perform 8 intervals per exercise of 20 seconds work followed by 10 seconds rest. Rest 1 minute between exercises. Score total reps performed for all exercises.

Results

Justin
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters - 25#		13	10	8	7	6	6	7	8	65
Pull-ups		10	6	6	5	4	5	4	4	44
Burpees		6	4	4	2	3	3	4	4	30
Sit-ups		10	10	8	7	8	7	7	7	64
Squats		18	16	15	13	13	13	12	14	114
										317
Seth
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters-30#		12	10	8	7	7	7	6	6	63
Pull-ups		12	7	7	6	6	5	6	6	55
Burpees		7	5	4	5	4	4	4	5	38
Sit-ups		11	12	11	10	9	9	10	8	80
Squats		16	14	15	14	13	13	12	13	110
										346
James
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters - 25#		9	8	6	8	6	4	7	5	53
Pull-ups		15	10	7	6	5	5	4	5	57
Burpees		6	5	3	4	4	4	5	4	35
Sit-ups		14	13	12	12	11	11	11	12	96
Squats		15	15	13	10	11	10	10	12	96
										337
Laura
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters- 20/15#		11	8	7	8	7	6	6	10	63
Pull-ups (jump)		14	9	9	7	7	7	8	8	69
Burpees		5	4	3	4	4	3	4	4	31
Sit-ups		15	13	12	12	13	13	12	13	103
Squats		17	17	16	15	11	14	13	15	118
										384

Familiar Foe

We suffered through this one most recently in March.

"Painstorm I" - For Time:
10 Pull-Ups
10 DB Swings @55lbs
10 Push-Ups
Run 200M (.13mi)
20 Pull-Ups
20 DB Swings @55lbs
20 Push-Ups
Run 400M (.25mi)
40 Pull-Ups
40 DB Swings @55lbs
40 Push-Ups
Run 800M (.5mi)

Results:

The Virus (Laura): 19:17(pr), sub chest-to-bar jumping pull-ups, 25# swings
James: 20:40(pr), as Rx'd
Seth: 21:36, sub 50/100/200 Double-Unders for running

Something clever?

Going with a two-part workout today, CrossFit Football style.

First:
Push Jerk - 5 sets of 3 reps.

Then:
Perform 2 Power Cleans each minute on the minute for 15 minutes.
Use 80-85% of your 1 rep maximum. Perform 5 burpees for each failed/uncompleted rep when time expires.

Results:

Laura:

Push Jerk - 85, 85, 85, 85, 85
Power Cleans - 85 lbs, no burpees

James:

Push Jerk: 135, 155, 165, 165, 170
Power Cleans - 155 lbs, no burpees

Seth:

Push Jerk: 175, 185, 195, 205, 215
Power Cleans - 205 lbs, no burpees

Jason:

Push Jerk - 95, 115, 135, 145, 155
Power Cleans - 135 lbs, no burpees

Inconspicuous

This workout has been hiding unnoticed in the spreadsheet for who knows how long. Random WOD selector finally found it today.

5 Rounds for Time:

• 25 Thrusters - (Men 65#, Ladies 45#)
• 10 L-Pull-ups

Results:

Melanie - 3 Rounds in 13:45
Seth - 15:04

Head Spin

Even though I just came up with this one, I think Pukie designed it and used his nasty powers to implant it in my mind.

10 rounds for time:
5 Handstand Push-ups
10 GHD's
15 Back Extensions

Results:
James - 18:42
Laura - 19:26, decline situps with 15# ball (ball behind head to shoulder press)
Seth - 17:31

The house always wins

Might as well bet on seven.

"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 - 19:15, as Rx'd
Melanie - 21:36, sub jumping pull-ups, 15# DB Thrusters, bench dips
Laura - 21:51, sub jumping chest-to-bar pull-ups, 15# DB Thrusters, 2x bench dips
James - 22:38, sub tuck jumps

All Manner of Squat…

Ok, well, 3 manners of squats. Adapting a previous 1rm session to have more of a strength development emphasis.

Today is:

 

Overhead squat 3-3-3-3-3 reps
Front squat 3-3-3-3-3 reps
Back squat 3-3-3-3-3 reps

 

Newbs practice form, all others go heavy.

Results
Jason

OHS: 45,65,85,95,115(1)
FS: 95,115,135,155,175
BS: 175,185,205,205,225(1)

William Note: Most sets included extra reps to practice form.

OHS: broomstick,broomstick,45,45,45
FS: 45,45,45,65,65
BS: 45,95,95,135

Seth

OHS: 115,135,155,175(1),155
FS: 225,245,265(2),245,245
BS: 265,275,295,305,315

Justin

OHS: 115,135,155,155(f),135
FS: 225,245,265,245(1) back injury, DNF

Saving legs

for tomorrow? Random selection for today is a bit upper body dominant.

"081207" - AMRAP in 20 minutes:

• 15 Pull-Ups
• 15 Ring Push-Ups
• 15 Back-Extensions
• 15 GHD Sit-ups

Results:
Melanie - 4 Rounds, sub jumping pull-ups, reg push ups (kpu rds 3-4)
Jason - 4 Rounds + 13 ring push-ups, sub broomstick good mornings, v-sit-ups
James - 5 Rounds + 7 Pull-ups, sub parallelette push-ups
Seth - 5 1/4 Rounds, sub 95# good mornings rds 1-2

previous

Crap, look at the time.

Revisiting this one.

"The Chief"
Score is max rounds in 3 minutes of:

• 3 Power Cleans - 135#
• 6 Push-Ups
• 9 Squats

Rest 1 min b/t cycles, Repeat for 5 cycles.

Results:

• James - 5, 6, 5, 4, 5 sub 5 GHD Sit-Ups for Power Cleans
• Laura - 3 2/3, 3, 3, 3, 3 2/3, sub 85# PC cycle 1-2, 75# PC cycle 3-5, triceps knee push-ups
• Todd - 4, 4, 3, 3, 3 2/3, sub 65# Hang Power Cleans
• Abby - 3, 3, 3, 30# Hang Power Cleans, knee push-ups
• Seth - 5 2/3, 4 1/3, 3 2/3, 3, 2 1/3, as Rx'd
• Justin - alternate workout, "J.T." in 12:55

Indecision…

After struggling for far too long to come up with a good workout, we threw our hands up and decided SCREW IT! HEAVY DEADLIFTS!!

Deadlift

3-3-3-3-3-3-3

Load it up and pull hard.

Results:
Seth - 315, 335, 355, 365, 385, 395(1), -
Todd - 95, 115, 115, 135, 135, 155, 155
Justin - 315, 335, 315, 325, 325, 315, -
James - 225, 245, 275, 285, 285(2), 245, 245
Laura - 155, 175, 185, 195, 195, 185, 185

Like a machine

We haven't seen this workout in a while. We'll stick with the Burpees substitution due to the shortage of jump ropes available.

"Bionic" 5 Rounds for time of:

• 5 Muscle-Ups
• 10 Handstand Push-Ups
• 15 DB Swings - 55#
• 20 Double-Unders 10 Burpees

RESULTS
Justin - 21:07 as rx, bar M-U
Seth - 22:14 as rx, bar M-U, 60LB SWINGS OMG@!!!!
James - 34:33 mixed bar M-U and 3x pull-ups+dips
William - 4 rounds 34:24, 35lb swings, 2x assisted pull-ups+dips
Abby - 3 rounds 18:20 , 12lb swings, 2x assisted pull-ups+dips

Complementary strengths

Today's workout is the same one that Justin did on Friday. It is borrowed from militaryathlete.com, and was designed to complement the workout we did on Wednesday.

"Big 24":
(1) 8 Rounds
3x "The Exercise" (Hang Squat Snatch, followed by an Overhead Squat) - Start light, but increase weight each round until 3x is hard, but doable
Instep Stretch

(2) 8 Rounds
3x Power Clean + Push Press - Start at ending load of "The Exercise," then increase load each round until 3x is hard, but doable
Pigeon Stretch

(3) 8 Rounds
3x Squat Clean - Start at ending load of Power Clean + Push Press then increase load each round until 3x is hard, but doable

Note: We may scale back to 5-6 Rounds of each given our time constraints.

Results:

Laura:
• 1) 45,50,55,60,65,70
• 2) 55,60,65,70,75,75
• 3) 75,80,80,80,80,85
  
  Seth
• 1) 85,95,105,115,125,125
• 2) 125,155,165,175,185,195
• 3) 195,195,195,205,205,205

Going badly

Busy morning --> late post. From CrossFit Football we get this for today.

"Quarter Gone Bad" - Max Total Reps in 5 rounds

• 15 seconds of Thrusters - 135 lbs
• 45 seconds rest
• 15 seconds of Weighted Pull-ups - 50 lbs
• 45 seconds rest
• 15 seconds of Burpees
• 45 seconds rest

Results:

• Laura - 106 Total Reps
  65# Thrusters: 6,6,6,6,5:29
  Jumping Chest-to-Bar Pull-Ups: 10,11,11,10,10:52
  Burpees: 5,5,5,5,5:25
• Seth - 93 Total Reps
  135# Thrusters: 7,6,2,6,5:26
  50# Weighted Pull-Ups: 7,7,7,7,6:34
  Burpees: 6,7,6,7,7:33
• James - 90 Total Reps
  95# Thrusters: 6,6,4,5,5:26
  30# Weighted Pull-Ups: 8,9,6,8,6:37
  Burpees: 5,5,5,6,6:27
• Melanie - 72 Total Reps
  60# Thrusters: 6,6,5,6,6:29
  60# Weight-Assisted Pull-Ups: 4,4,3,3,3:17
  Burpees: 5,5,5,6,5:26

Drawing a Blank…

We couldn't come up with a pre-made workout that really seemed like a good fit today, so I decided to go ahead and make up a new one. This looks like a good sweat-inducer, but shouldn't be too much to recover from:

4 Rounds for time

• 15 10 Renegade ManMakers (Men: 35lbs DB's Women: 15lb DB's)
  
• 50 Squats
  
• Run 400m

RESULTS

Laura - 21:58 as rx'd
Seth - 23:08 40lb DB's
James - 27:35 as rx'd
Justin - 29:15 as rx'd
Todd - 3 rounds 27:35 20lb DB's
William - 3 rounds 38:05 25lb DB's

Upper Body Big 24...

Today we're going to pick up a more traditionally formatted, linear strength supersetting workout from the illustrious Rob Shaul over at militaryathlete.com. They've just begun a strength cycle in their periodized schedule, and this looks like it's going to be the keystone of the program's upper-body strength development.

Upper Body Big 24

(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard but doable)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard but doable)
6x GHD Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard but doable)
5x Seated Russian Twist @ 25# (10x total)

Mods: I'll probably sub 60lb weighted decline sit-ups for the GHD's, and windmills for the seated Russian Twist.

Note that this workout is taken entirely from Militaryathlete.com. Please take a moment to go check out the site and give Mr Shaul his proppas. He's got a lot of good information on this site and mtnathlete.com

RESULTS

James
(1) 185 for all
(2) 50, 35 for all remaining
(3) 50, 50, 50, 50, 50, 45, 45, 45 (subbed 35lb windmills for russian twist)

Seth
(1) 205, 215, 225, 225, 225, 225, 225, 225
(2) 50, 60, 65, 70, 70, 70, 70, 70
(3) 55 for all (subbed 35lb windmills for russian twist.)

Justin
(1) 205, 215, 225, 205, 205, 205, 205, 205
(2) 50, 60, 60, 65, 70, 70, 70, 70 (subbed 60lb decline sit-ups for GHD)
(3) 55 for all (subbed 35lb windmills)

Laura
(1) 45, 45, 45, 45, Push-ups x4 (Bad shoulder. 10 reps per round)
(2) -40, -40, -40, -50, -50, -50, -50, -50 (subbed 10 reps per round of 10lb med ball overhead decline sit-up)
(3) 4 rounds strict pull-up, 4 rounds jumping. 25lb russian twist.

“Not Feeling it Today…”

Resurrecting a quick low-tech (ish) workout from the archives today. It is:

 

"Fugly Fifties" - For time:
50 Sit-Ups
50 Double-Unders
50 Sit-Ups
Walking Lunge, 50 steps
50 Sit-Ups
50 Burpees
50 Sit-Ups

Results:

• Seth - 14:14
• Laura - 14:28
• James - 15:23, sub air squats for double-unders
• Justin ~21:40?, sub tuck jumps for double-unders
• William - 25:54, 2xsingle-unders, 30 burpees

Rested up?

I hope everyone had a restful weekend; the work week begins now.

"Bear Cub" - Five rounds for time of:

• 15 Deadlifts - 135 lbs
• 12 Hang power cleans - 135 lbs
• 9 Front Squats - 135 lbs
• 6 Push Jerks - 135 lbs

Results:

• Melanie - 16:45, sub 55 lbs
• Seth - 25:15, as Rx'd
• James - DNF (knee pain), 2.5 rds in ~13 min, sub 115 lbs
• Shiloh - DNF, 3 rounds in 19:21, 135 lbs
• AJ - DNF, 3 Rounds in 24:15, 95 lbs

Previously

From the depths

of the CrossFit archives comes this little monster. Re-introduced by HQ on Tuesday after an apparent 4 yr absence.

"051111" - 21-18-15-12-9-6-3 rep rounds of:

• Front Squat - 185 lbs
• GHD Sit-Ups

Results:

• James - 16:40, sub 3 x reps air squats
• Abby - 20:15, 30# front squats, V-ups
• Melanie - 21:26, 75# front squats (back squats rds 5-7)
• Seth - 30:08, as Rx'd

Pump it up

This one is pretty simple, just two exercises, but that doesn't mean it will be easy.

"080815" - 50,40,30,20,10 Rep rounds For Time:

• Pull-Ups
• Ring Dips

Results:

• Seth - 24:18
• James - 30:30, scaled ring dips reps to 50,20,15,10,5
• Todd - 30:55, sub bar dips, scaled reps to 25,20,15,10,5
• Justin - 27:10
• William - Didn't time, gtron, scaled reps.
  

Previous results

Feeling Randy?

Hey, I don't blame you; it is hump day after all. HQ posted this last Friday, but it has been a bit longer since we posted it here.

"Randy" - For Time:

• 75 Power snatch - 75 lbs

Results:

• Seth - 5:51
• Shiloh - 7:13
• James - 8:33
• Justin - 9:20
• Jason - 9:58

And now for Something a Little Different…

Mixing it up a bit today. Today is a medley of pain in three parts. It goes:

3 rounds of:

• AMRAP of 25m shuttle sprints in 60 seconds
  
• 60 seconds rest
  

  followed by
  

18, 12, 6 rep rounds of:

• Deadlifts 225 lbs
  
• Knees-to-bar
  

  followed by
  

3 rounds of:

• AMRAP of 25m shuttle sprints in 60 seconds
  
• 60 seconds rest
  

Description: Each 25m sprint will be considered one "rep." Down and back is two reps. Perform as many reps as possible in 60 seconds. Partial reps don't count. Rest 60 seconds. When the first three rounds are complete, move inside and perform the deadlift/KTB workout. Immediately after finishing, repeat the sprint workout.

RESULTS:

Name - 1st set of sprints - weight used - 2nd set of sprints.

Seth - 11,10,10 - 225lb - 9,9,10
Justin - 10,9,8 - 225lb - 7,7,7
James - 10,9,8 - 155lb - 8,8,9
William - 9,10,9 - 2x40lb DB - 5,6,6 (subbed DB deadlift and sit-ups)

Ye Olde AMRAP

The random selection for the day can be carbon-dated back to Pre-Infidel times.

As Many Rounds As Possible in 20 minutes of:

• 12 Push Press - 65 lbs (can sub DB Push-Press, 2x30#)
• 10 Push-ups

We may need to substitute Dumbbells for the push-press today as things are likely to be a bit crowded.

Results:

• Justin - 15 1/2 Rounds, 30# DBs
• Seth - 15 Rounds, 35# DBs
• Shiloh - 13 + 10 push press, as Rx'd
• James - 12 Rounds, 30# DBs
• Jason - 10 rds + 5 push-ups, as Rx'd
• Melanie - 10 Rounds, 15#DBs(20# Rds 1,2), knee push-ups
• Abby - 9 Rounds + 5 Push-Ups, 10# DBs, knee push-ups

Today is a bank holiday...

...how fitting that the only attendees will be bankers.

Today's workout is one that I concocted back in February. It's kind of my baby since it was my very first stab at creating a WOD. After completing it for the first time I was really happy about how challenging it was. But unfortunately, I gave it a really gay name. So in an attempt to revamp the image of my "baby", today I have two goals: (1) better my time and (2) improve the manliness of this workout's name. Here goes...

"George Takei" - 5 rounds for time of:

10 Burpulls
20 Walking Lunges
10 Ring Dips
20 GHD Sit-ups
10 DB Swings, 55#

Results:

Laura: 29:34, subs: 35# swings, 20 bench dips, burpulls on smith machine (burpee, chest-to-bar jumping PU)
James: DNF due to leg cramps, 3 rounds in appx 20 minutes

Seriously? Ab Bridges??

Yeah. Fo real. I know it's not "functional" but so what. :-p

 

Today's workout is stolen from inspired by tomorrow's scheduled Military Athlete workout. It is:

 

6 Rounds

• 5x Pull ups @ 25#
  
• 10x Back Extensions holding 45# dumbbell or plate
  
• 10x Weighted Situp @ 65#
  
• 60 second ab bridge complex
  

 

There's no description of the ab bridge complex, so I'm going to assume it's 20 seconds left side bridge, 20 seconds bridge, 20 seconds right side bridge.

Scale weight according to ability. If you cannot perform unassisted pull-ups, use the gravitron and do assisted pull-ups. No jumping pull-ups today.

Old School Heroism…

This one, if I remember correctly, is one of the first of the "Hero" WOD's, originally posted to crossfit.com on August 18, 2005

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

RESULTS

Seth - 42:52 as Rx
Justin - 43:25 as Rx
James - 46:56 as Rx
Abby - 41:53 (Half Murph, subs.)

Previous results

Damned Dumbbells…

Today's workout is a low-tech Dumbbell workout stolen from Ross Enamait's
rosstraining.com Strength And Conditioning forum "workout of the week."

Pick a dumbbell that you're good to do swings with and perform 30 seconds work followed by 30 seconds rest of the following (for reps:)

3 rounds

• Dumbbell Swings
  
• Push Press (left)
  
• Push Press (right)
  
• Dumbbell Swings
  
• Snatch (left)
  
• Snatch (right)
  
• Dumbbell Swings
  
• Thrusters
  
• Rest 2 minutes
  

(Note: Thrusters will be performed holding one end of the DB in each hand.)

Count weight used and total reps performed per round.

Seth	Round 1	Round 2	Round 3	Total
DBS,55#	16	16	16	48
PPL,55#	15	14	13	42
PPR,55#	16	17	15	48
DBS,55#	18	18	17	53
PSL,55#	12	14	8	34
PSR,55#	14	13	11	38
DBS,55#	17	13	13	43
TH,55#	15	12	13	40
Total	123	117	106	346
Justin	Round 1	Round 2	Round 3	Total
DBS,55#	17	14	15	46
PPL,55#	12	7	10	29
PPR,55#	13	12	8	33
DBS,55#	17	15	12	44
PSL,55#	10	7	6	23
PSR,55#	10	8	7	25
DBS,55#	13	13	10	36
TH,55#	10	5	8	23
Total	102	81	76	259
James	Round 1	Round 2	Round 3	Total
DBS,50#	16	15	16	47
PPL,35#	13	11	12	36
PPR,35#	15	24	19	58
DBS,50#	18	19	18	55
PSL,35#	10	11	8	29
PSR,35#	12	12	11	35
DBS,50#	17	17	12	46
TH,50#	11	10	10	31
Total	112	119	106	337
William	Round 1	Round 2	Round 3	Total
DBS,35#	15	12	13	40
PPL,35#	17	10	8	35
PPR,35#	17	11	10	38
DBS,35#	15	12	9	36
PSL,35#	12	8	6	26
PSR,35#	11	11	9	31
DBS,35#	14	6	7	27
TH,35#	8	6	7	21
Total	109	76	69	254