Like-New Antique

This is an old CF workout that re-appeared on the main site this week.

"090226" - For Time:

• Walking lunge 100 ft.
• 21 Pull-ups
• 21 Sit-ups
• Walking lunge 100 ft.
• 18 Pull-ups
• 18 Sit-ups
• Walking lunge 100 ft.
• 15 Pull-ups
• 15 Sit-ups
• Walking lunge 100 ft.
• 12 Pull-ups
• 12 Sit-ups
• Walking lunge 100 ft.
• 9 Pull-ups
• 9 Sit-ups
• Walking Lunge 100 ft.
• 6 Pull-ups
• 6 Sit-ups

Results:

• Abby - 21:51, sub jumping pull-ups
• James - 17:25, sub GHD sit-ups first 2 rds
• Melanie - 14:49, sub jumping pull-ups
• Seth - 12:01
• Jason - 15:10

Subbing SDLHPs

We are still without access to rowing machines, so we will suffer through with the Sumo-Deadlift-High-Pull substitution.

"090223" - For Time:

• Row 500M (50 SDLHP - 45 lbs)
• 21 Push Press - 115 lbs
• Row 500M (50 SDLHP - 45 lbs)
• 18 Push Press - 115 lbs
• Row 500M (50 SDLHP - 45 lbs)
• 15 Push Press - 115 lbs
• Row 500M (50 SDLHP - 45 lbs)
• 12 Push Press - 115 lbs

Results

• Abby - 20:20, sub 20# SDLHP, 30# PP
• Seth - 19:53, sub SDLHP
• Jason - ~27 min, sub SDLHP, 95# PP after the first round
• Justin - 17:17 as rx.
  

Set aside some time,

because this could take a while. We've managed to dodge this workout for quite some time. Guess our luck ran out.

"Eva" - 5 Rounds for time:

• 800 meter run
• 30 Kettlebell swing - 2 pood (70# DB)
• 30 Pull-ups

Results:

• Melanie - DNF, 1 Round in 12:10, sub 40# DB swings, jumping pull-ups
• James - DNF, 3 Rounds in 40:48
• Justin - 55:28
• Seth - 47:46
• Melanie (3/6) - 53:36, sub 40# DB swings, jumping pull-ups

Two for Tuesday Overly Ambitious

We just did not have any energy left after Fran, so the prescription is now:
First, iIt's the high intensity, high power, short duration, over-emphasized, in-fi-del neglected, CrossFit classic: "Fran". Then we'll do our best to scrape ourselves off the floor for some work on back squats.

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

• Thruster - 95 lbs
• Pull-ups

Then

Back squat 5-5-5-5-5 reps

Results:

• Justin - 1:19,3:45,5:20
• Seth - 1:38,3:40,5:08

From the Games

This workout was featured at the 2008 CrossFit Games. Of note, the top finisher in this event finished in 2:33.

"081215" - 5 Rounds For Time:

• 5 Deadlifts - 275#
• 10 Burpees

Results:

• Seth - 6:33
• Melanie - 7:47, sub 95# DL
• James - 8:15, sub 185# DL

New creation

James decided to try his hand at creating the workout today. Introducing:

"The Vitruvian" - 5 Rounds For Time:

• 10 Burpulls
• 20 Walking Lunges
• 10 Bar Dips
• 20 GHD situps
• 10 DB Swings, 55#

Results:

• James - 30:20, sub ab-rolls from knees for GHD sit-ups

Delayed by the BSOD

Didn't get a chance to post before doing the workout today, thanks to an involuntary restart of my computer. Gotta love that Blue Screen of Death.

"Furious Fifteens" - For Time:

• 15 Overhead squat - 95#
• 15 L-Pull-ups
• 15 Split-jerk - 95#
• 15 Knees to elbows
• 15 Hang clean - 95#
• 15 Back extensions, with 25 pounds

Results:

• Seth - 7:07, sub 115#
• James - 7:45, sub back squat for OHS, Hang Power Cleans for Hang Squat Cleans

Previous

Be Original

We've done a few different versions of this workout, and all were tough. Seems like time to revisit the original prescription.

"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 - 19:43
• James - 19:44, sub elliptical first 2 Rds
• Jennifer - 27:24, sub knee push-ups, jumping pull-ups
• Abby - 28:04, sub .2 mile run, 5/10/15 knee push-ups, 10 jumping pull-ups
• Melanie - 33:01, sub knee push-ups, jumping pull-ups
• Shiloh - 19:47

No particular reason

The trusty spreadsheet indicates we should do workout #111 today, so here it is.

5 Rounds For Time:

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

Results

• Seth - 11:04
• James - alternate workout, sub 135# PJs in 10:26

Previous

No presidents

CrossFit doesn't have any workouts named for presidents, but they do have Hero workouts. Guess that will have to serve.

"Mr. Joshua" - 5 Rounds for Time:

• Run 400 meters
• 30 GHD Sit-Ups (or atomic sit-ups)
• 15 Deadlifts - 250#

Results:

Note, atomic sit-ups substituted for GHD Sit-Ups
• Jennifer - ~20:30, 3 Rounds, sub 50# DL
• Abby - 25:52, 3 Rounds, sub 50# DL
• Melanie - 26:21, 3 Rounds, sub 95# DL
• James - ~30:07, 4 1/3 Rounds, sub 155# DL, elliptical
• Seth - 29:13, as Rx'd

All hail

It's been like five months since we've seen this one. It's time once again to hail to
"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

• Abby - ~18 rds: 4,3 1/3,3,3 2/3,3 2/3 + 4 squats - sub 40# PCs, knee push-ups
• Melanie - 19 1/3 rds: 4,3 1/3,3 1/3,4 2/3,4 - sub 55# PCs
• James - ~14 rds: 4,2 2/3,2 2/3,2,2 + 4 squats - as Rx'd
• Seth - ~22 rds: 5 2/3,4 2/3,3 + 4 squats,4,3 2/3 - as Rx'd

Fight Gone Bowman…

Well, it's Wednesday, so we're going to try to be in the Aerobics room today, as to take up as little common space as possible. We're doing a variation of Fight Gone Bad, with exercises swapped out to meet our space and equipment limitations:

FIGHT GONE BAD (Bowman/Infidel remix)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating, for three total rounds. The stations are:

1. Dumbbell thruster: Men: 2x20lb DB Women: 2x10lb DB
   
2. Sumo deadlift high-pull: Men: 75lbs Women: 20lbs
   
3. Box Jump: Men: 20" Women: 16"
   
4. Sit-ups
   
5. Burpees
   

The clock does not reset or stop between exercises. On call of "switch", the athlete/s must move to next station immediately for good score. One point is given for each rep. Score sheets will be provided.

	Seth	Justin	Melanie	Abby	Jason
Thruster	50	37	42	57	44
SDLHP	36	65	41	27	35
Box Jump	102	40	36	35	55
Sit-up	102	64	60	43	65
Burpee	40	34	35	12	34
Total	330	240	214	174	233

So many singles

Today we'll be attempting three weighted squat variations. Give Maximum Effort in finding your one rep maximum. Rest as needed between efforts.

• Overhead Squats 1-1-1-1-1 reps
• Front Squat 1-1-1-1-1 reps
• Back Squat 1-1-1-1-1 reps

Results:

Justin
• OHS: 135,145(prev PR),160,165,170(f)
• FS: 225,245,265,275,280 (prev PR: 255)
• BS: 275,295,315,335,345(f)

Seth
• OHS: 145,155(prev PR),170,180,190
• FS: 225,245,265,275(f),275 (prev PR: 255)
• BS: 275,295,315(prev PR),335,345(f)

James
• Alternate workout, see comments

Previous results

Your opinion is important. (Poll ---------->)

Hey, folks. Just to kinda test the water, I've put up an anonymous poll on the right column here. Please read over this post and vote, if you can spare the time.

As the group grows, it becomes more apparent all the time that we're outgrowing our space. We're currently working with the owner at Bowman Fitness to best be able to do our thing within the limitations that the facility offers, without adversely affecting their business to the point that they kick us out.

The ideal situation would be for us to have our own gym, but unfortunately financial and life matters are not currently conducive to it. That being said, we'd like to know how much, if anything, it would be worth (to you personally) to have access to equipment and a space more tailored to our training goals.

Be clear, we're not talking about a nice 70-degree facility with mirrored walls and precor treadmills and ellipticals. For our budget, this would likely be some converted storage or commercial space, sparsely populated with our own personal equipment. Barbells with steel weights, climbing ropes, tires to flip, sledgehammers, pull-up bars, things like that.

As I said, this is just testing the water, I just wanted to see if the support was there if we actually decided to some day move in this direction. Thanks in advance for your time, and please feel free to post to comments or don't.

For sake of variety

The CrossFit main page suggested either Cindy or Mary for today. Since we've done Cindy more recently, we'll go with

"Mary"
AMRAP in 20 minutes of:

• 5 Handstand Push-Ups
• 10 Pistols (1 legged squat) -- 5 each leg
• 15 Pull-Ups

Results:

• Seth - 9 rounds + 6 pull-ups
• Jennifer - 7 rounds + 2 pull-ups, sub decline push-ups, air squats, jumping pull-ups
• Melanie - 7 rounds + squats, sub decline push-ups, air squats, jumping pull-ups
• Abby - 6 rounds, sub knee push-ups, 2 x air squats, jumping pull-ups
• Jason - 6 2/3 rounds, some pistols-to-bench
• Justin - alternate workout, see comments

Last time

Scale as needed

We're going to do a Dumbbell variation of a workout from last October. Hopefully that will help reduce equipment contention and avoid conflict with other gym goers.

"Self-Scaling" AMRAP in 20 minutes:

• 5 Thrusters - 95# 2 x 45# DBs
• 10 KB Swings - 55# DB
• 15 Sit-Ups (unanchored)

Results:

• Seth - 13 Rounds + Thrusters
• Melanie - 8 Rounds + 9 sit-ups, sub 20# DB Thrusters, 30# Swings
• Abby - 8 Rounds + Swings, sub 10# DB Thrusters, 15# Swings
• Martha (Welcome!) - 8 Rounds + Swings, sub 8# DB Thrusters, 15# Swings

Blast from the past

We're going way way back into the archives for this one. As I recall, I was first introduced to Pukie and had my first DNF thanks to this little beauty.

"Deathblow" - For Time:

• Run 1 Mile
• 21 DB Bench Press - 2x50# DB
• 21 Deadlift - 135#
• 21 Shoulder Press - 95#
• Run 3/4 Mile
• 15 DB Bench Press - 2x50# DB
• 15 Deadlift - 135#
• 15 Shoulder Press - 95#
• Run 1/2 Mile
• 12 DB Bench Press - 2x50# DB
• 12 Deadlift - 135#
• 12 Shoulder Press - 95#
• Run 1/4 Mile
• 9 DB Bench Press - 2x50# DB
• 9 Deadlift - 135#
• 9 Shoulder Press - 95#

Results:

• Seth - 32:44
• Justin - 36:47
• Jennifer - 28:32, sub 1/4 mile all runs, 15# DBs, 45# DL, 30# press (20# last rd)

Time for introductions

It was mentioned during our complicated workout on Monday we'd somehow neglected to introduce Abby to our old friend the burpee. This oversight will be remedied by doing:

Three Rounds for Time:

• 20 Burpees
• 25 L-Pull-Ups
• 30 DB Swings - 55#

Results:

• Seth - 23:36
• Melanie - 25:46, sub jumping L-pull-ups, 30# DB swings
• Abby - 28:04, sub knee burpees, jumping 'J' pull-ups, 10# DB swings
• Justin - ~30 min

Suggested redemption

James was kind enough to pick the workout for today. It proved to be tougher than some could handle last time, but I'm sure today will be different.

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:

• Seth - 29:34
• James - DNF, 3 rounds in 22:05, sub 20 air squats for Front Squats
• Justin, alternate workout

SB Hangover?

It's the Monday after the Super Bowl. Time to work off those all that food and beer from yesterday. Judging from the description and comments from last time, this workout should definitely get the job done.

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:

• Seth - 26:45
• James - 31:52, sub 45# Complexes
• Melanie - 25:54, sub 15/12# DBs, 30# Complexes
• Abby - ~29 min, sub 5# DBs, 12# Complexes