100 in a row?

This was my first exposure to Crossfit workouts, so it holds a special place in my heart. It is only one round, only four simple body-weight exercises. It's "Angie"!

"Angie" - For Time (Do 100 reps before changing exercises)

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

Results:

• Melanie - 13:40, 50 reps each, sub jumping pull-ups
• James - 25:56, (~9:50 for pull-ups)
• Abby - 29:30, sub 100 jumping pull-ups, 75 ~knee push-ups, 80 sit-ups
• Justin - 26:00 (8:35,7:15,6:40,3:30)
• Seth - 21:57 (6:50,~6:20,~5:20,3:27)

Previously: here, here, here, here

Who's the BEAST?

Rob Orlando, that's who. We're going to attempt this monster workout as seen in the HQ video from Tuesday.

5-4-3-2-1 Rep Rounds, For Time:

• Thruster - 250 lbs
• Deadlift - 500 lbs

Okay, so we might have to scale this one. The plan is to work with about 90% of our one rep maximum for each of the exercises.

Results:

• Justin - 22:45, 175# Thrusters, 315# Deadlifts
• Seth - 21:53, 205# Thrusters, 360# Deadlifts

Mixed feelings

I found myself checking the list of school closings this morning with mixed feelings. While I was not wanting to have to prepare Megan for school, I was quite relieved to see that Little Rock schools (and thereby also the gym) were open. Maybe I should seek a CrossFit-addiction support group?

Long morning meetings led to this last minute selection:

AMRAP - 20 Minutes:

• 10 Pull-Ups
• 10 Ring Dips
• 10 Lunge Steps

RESULTS:

• Seth - 11 rounds + 7 Pull-Ups
• Melanie - 10 rounds + pull-ups, sub jumping pull-ups, bench dips

A year ago…

Ok, not quite a year. I was looking around for a workout we could do that would work with my current equipment limitations at home, so I picked this one up that we did last February. Looks like it took us a while last time. For equipment's sake, it would probably be best to sub 45lb DB thrusters.

Three Rounds (for time) of:

• 225lb Deadlift, 15 reps
  
• 15 Handstand push-ups
  
• 15 Pull-ups
  
• 95 pound Thruster, 15 reps
  

RESULTS:

• Abby - 11:08, sub 30# DL, knee push-ups, jumping pull-ups, 5# DB Thrusters
• Melanie - 17:54, sub 85# DL, decline push-ups, jumping pull-ups, 20# DB Thrusters
• James - 20:48, sub 185# DL, toes-on-bar HSPU, 10# DB Thrusters
• Seth - 22:14, 45# DB Thrusters
• Jason - DNF, 2 rds in 16:20

Long-winded

The morning discussions at work included some long-winded participants. Picked this WOD while at the gym.

21-15-9 Rep rounds for Time:

• Box Jumps
• Handstand Push-ups
• Lunges x each leg
• Knees to Elbows
• Run 400M

RESULTS:

• Seth - 17:18
• Melanie - 20:48, sub step-ups, decline push-ups
• James - 21:22, runs on elliptical

Shock to the Chesticles

After months without touching it, this is the second workout this week to involve the bench press. At least today's prescription is for higher reps at lower weight than on Tuesday.

3 Rounds For Time:

• 50 Double-Unders
• 21 Bench Press - 135#
• 15 Knees to bar
• 9 Thrusters - 135#

RESULTS

• Seth - 23:39
• Justin - 31:45
• James - 23:58, sub 1/8 mile elliptical for DU, 18 Box Jumps for Thrusters

Previous results

Cindy Madrox…

Not sure if anyone will get the comic book reference or not. Today's workout will be multiples of Cindy, depending on your capacity:

As many rounds as possible in 20 minutes of:

Puppies/Buttercups
    5 pull-ups
    10 push-ups
    15 squats

Pack
    10 pull-ups
    20 push-ups
    30 squats

Big Dogs
    15 pull-ups
    30 push-ups
    45 squats

RESULTS
Justin - 5 Rounds + Pull-ups (Big Dog)
Seth - 5 Rounds (Big Dog)
James - 4 Rounds + Pull-ups (Big Dog)
Jason - 3 Rounds in ~12 min (Big Dog)
Melanie - 3 Rounds + 13 Push-ups (Big Dog), sub jumping pull-ups, knee push-ups
Abby (Welcome!) - 10+ Rounds (Puppies), sub jumping pull-ups, knee push-ups

What a jerk

Went to the gym early without letting people know, or even posting the workout.

Back Squat 5-5-5-5-5

then

Bench Press 5-5-5-5-5

This is a Maximum Effort (ME) workout, which means un-timed. Rest as needed between each set of five reps, approx 3-5 minutes. Use warm-up sets to approximate the amount of weight you can use for a 5 repetition set. Do all sets for Back Squats, then all sets for Bench Press.

RESULTS
Squats

• Justin - 275,285,285,285,285
• Seth - 275,285,285,285,285

Bench

• Justin - 185,185,185,185,225(3)
• Seth - 225,225,225,225,225(4)

Not everyone

is taking MLK day off.

"081212" - 3 Rounds For Time:
50 Box Jumps - 24" box
21 Deadlift - 185#
30 Pull-Ups

RESULTS
Seth - 20:49
Melanie - 21:42, sub 18" step-ups, 75# DL, jumping pull-ups
Jason - 34:15
James - DNF: 10 PU short of 2 rounds in 16:39, sub 18" box jumps, 135# DL

One is enough

When we last attempted this, it was in addition to another 'workout'. This is a hero workout, and will be plenty tough all by itself.

"Josh" - For Time

• 21 Overhead squats - 95#
• 42 Pull-ups
• 15 Overhead squats - 95#
• 30 Pull-ups
• 9 Overhead squats - 95#
• 18 Pull-ups

RESULTS
Melanie - 9:34, sub 30# OHS, jumping pull-ups
Seth - 10:50
James - 11:20, sub 45# OHS
Justin - 11:40
Shane - 12:43, sub 45# OHS

Beating the beasts

Today we'll be borrowing from the video posted about a month ago. How will the infidels fare in comparison to the beasts of CrossFit as featured in the video?

"Freddy's Revenge" - 5 Rounds For Time:

• 5 Push Jerk - 185#
• 10 Burpees

Scale weight as appropriate.

RESULTS:
Seth - 12:03 as Rx'd
James - alternate workout, a Painstorm no less.

Lovely lady?

This workout doesn't look too bad, but the ladies of CrossFit are seldom as nice as they first appear.

"Helen" - 3 Rounds for time:

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

Results:
Seth - 8:05
Jason - 12:41
Shane - 13:13
Melanie - 13:13, sub 30# swings, jumping pull-ups
Jennifer - 14:39, sub 20# swings, jumping pull-ups
James - 13:35, runs on elliptical

New found power

This little WOD is currently featured on the HQ site. Should be lots of fun.

"090113" - For time:

• 15 Power clean - 155 lbs
• 30 Ring dips
• 12 Power clean - 155 lbs
• 24 Ring dips
• 9 Power clean - 155 lbs
• 18 Ring dips
• 6 Power clean - 155 lbs
• 12 Ring dips
• 3 Power clean - 155 lbs
• 6 Ring dips

Results:
Seth - 12:07
Shiloh - 16:17
Shane - 14:43, sub 115# PC, bar dips
Jason - 15:23, sub 135# PC, bar dips
James - Alternate workout - see comments

Monsoon Season…

Yet another of the Painstorm workouts, in honor of our buddy Jason who's coming to join us today, fresh from a tour in Iraq and a Crossfit Level 1 cert seminar in Texas. Today's punishment is a quick little hopper WOD:

PAINSTORM IX

• .25mi run
  
• 10 Muscle ups
  
• 20 HSPU's
  
• 30 OHS Oly Bar
  
• 40 Pull ups
  
• 50 Thrusters Oly Bar
  
• 60 Box jumps 20"
  
• 70 Push Press Oly Bar
  
• 80 Push-Ups
  
• 90 Deadlifts Oly Bar
  
• 100 squats
  
• .25mi run

RESULTS

Seth: 43:22
JasonH: 44:10
Justin: 47:00 (appx.)
JasonA: 53:12 (jumping muscle-up)
Melanie: 51:00 (30lb bar, 3x bench dip and jpu for mu, incline pu for hspu, step-ups, p-u from the knees)
Shane: 1:00:00
James: DNF after 20 push-ups, due to time constraints. See comments for subs.
Jennifer: 27:00? (30lb bar, 1/2 rx distance and reps.)

Not so amazing…

Today's a simple one:

 

GRACE

135lb clean and jerk – 30 reps for time

Rx says clean and jerk because it's easier to say. The accepted standard is 135lb barbell, two hands, from the floor to overhead any way. Snatch, clean and jerk, power clean and push-press, whatever. Just as long as you take the barbell from the floor to full lockout overhead 30 times.

Results:
Justin - 7:53
Seth - 3:44
James - 6:43, sub 115#
Shane - 7:41, sub 115#
Melanie - 7:09, sub 70#

J.T.arded…

So the "J.T." hero WOD is my new favorite building block for workouts. Today's WOD is…

 

21-15-9 rep rounds of:

• Handstand Push-Ups
  
• Atomic Sit-ups
  
• Ring Dips
  
• Back Extensions (or Supermans)
  
• Push-ups
  
• Goblet Squats @ ½ Bodyweight
  

Good luck.

Results:
Justin - 21:02, 85# goblet squats, sub supermans
Jason - 22:30, 85# goblet squats, sub good mornings, bar dips (w/ 40# for 1st rd)
Seth - 23:39, 100# goblet squats
Shane - 26:34, 70# goblet squats, sub toes-on-bar HSPU (~2x), (mostly) bar dips.

Gratuitous Use of Timing…

This one's going to take some creative clockwork. :-p

 

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

• DB thrusters
  
• Pull-ups
  
• Box Jumps
  
• Sit-ups
  
• Squats
  

Rest one minute between exercises. Keep track of total reps performed for all intervals of all exercises. Self-select DB weight.

Results:
DB Thrusters

• Seth (30# DB) - 12,11,10,8,7,5,7,5 = 65
• Shane (25# DB) - 12,11,9,7,7,5,5,5 = 61
• Melanie (15# DB) - 9,9,8,6,6,7,6,6 = 57

Pull-Ups

• Seth - 10,9,7,7,6,5,6,5 = 55
• Shane - 10,5,5,4,3,4,3,4 = 38
• Melanie - 13,10,8,7,7,7,7,7 = 66 (sub jumping pull-ups)

Box Jumps

• Seth - 12,10,12,10,10,8,14,15 = 91
• Shane - 8,8,8,6,8,8,10,10 = 66
• Melanie - 11,10,10,10,11,10,11,11 = 84 (sub Step-ups Rds 2.5-8)

Sit-Ups

• Seth - 12,11,10,9,8,8,8,9 = 75
• Shane - 9,8,8,8,8,7,7,8 = 63
• Melanie - 11,10,10,9,9,9,9,9 = 76

Squats

• Seth - 15,15,14,11,12,12,13,13 = 105
• Shane - 12,12,12,12,8,12,11,12 = 91
• Melanie - 12,11,10,9,7,9,9,8 = 75

Total

• Seth - 391
• Shane - 319
• Melanie - 358

Freezing Painshowers…

Today, we're doing "Painstorm I." Hopefully, we won't run into too much contention for the treadmills, what with all the New Year's Resolution sporting power walkers. :-p

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
Justin: 21:01 (as Rx)
James: 24:48 (subbed elliptical for run, 50lb swings)
Jason: 27:38 (subbed 10, 20, 40 burpees for run)
Shane: 28:50 (as Rx)
Seth: 15:57 (as Rx)

Brutality….

"You had me till I saw 'burpees'…"

 

AMRAP in 20 minutes of:

• 5 x Deadlift
  
• 5 x Hang Power Clean
  
• 5 x Push Jerk
  
• 10x Burpees
  
• 15x Pull-ups
  

Suggested Men's weight: 135lbs

Suggested Women's weight: 65lbs

Results:
Jason - 3 Rounds + Burpees
Justin - 4 Rounds
Seth - 5 Rounds + 3 HPC
Shane - 4 Rounds + HPC, sub 115# in rds 1-3, 95# remainder
Melanie - 4 Rounds + PJ, 65#

New Year, new workout

Well it's new to me at least.

"081207" - AMRAP in 20 minutes
15 Pull-Ups
15 Ring Push-Ups
15 Back-Extensions
15 GHD Sit-ups

Results:
James - 5 Rounds, push-ups on parallelettes
Melanie - 5 Rounds + push-ups, sub jumping pull-ups, regular push-ups
Seth - 5 Rounds + 7 ring push-ups, sub 45# good-mornings for back-extensions
Shiloh - 6 rounds in 17:54