Friday fun?

I hope this workout was fun, as I really don't recall it from last time.

"081212" - 3 Rounds For Time:

• 50 Box Jumps - 24" box
• 21 Deadlift - 185#
• 30 Pull-Ups

RESULTS:

• Jason - 19:35, sub tuck-jumps
• Laura - 21:47, sub 20" box, 95# DL, jumping pull-ups
• James - 23:16, sub 20" box, 135# DL
• Seth - 24:28

On paper,

this doesn't look too tough. Guess we'll find out.

"081204" - 5 Rounds For Time:

• 10 steps walking lunge - 50# DB
• 15 DB Swings - 50#

To clarify, use the same single dumbbell for each exercise, 5 steps per leg on the lunges each round.

Results:

• Seth - 4:16, 50# DB
• James - 5:17, 50# DB
• Laura - 6:44, 35# DB
• Jason - 7:07, 50# DB

Fun times 50

Those of us who still lack access to a rowing machine will have some subbing to do.

3 Rounds For Time:

• Row 500M (Sub: 45# SDLHP x 50)
• 50 Push-Ups
• 50 Sit-Ups
• 50 Double-Unders

Results:

• Shiloh - 24:26, 45# SDLHP
• Seth - 25:29, 45# SDLHP
• Laura - 27:50, 30# SDLHP, knee-push-ups, tuck jumps
• James - 30:11, 45# SDLHP, 400M run for DU

Short work week

Let's get to it.

"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:

• Laura - 4 Rounds + 9 burpees, 65# on lifts, sub jumping pull-ups (some chest-to-bar)
• Jason - 4 Rounds + DL, as Rx'd
• James - 3 Rounds + 7 burpees, as Rx'd
• Shiloh - 3 Rounds + Push Jerks
• Seth - shoulder rehab: 25x3 press @ 45#
• Justin - extended 'warmup' + J.T. in 18:10

Indecisive

Couldn't settle on strength training or met-con...so went with a little of both...

3x5 Back Squat
3x5 Press

Then choose 1 portion of "Twins":

Either 2 rounds, for time of:
750 meter Row (sub 75 SDLHP @ 45#)
20 Handstand Push-ups
or
2 rounds, for time of:
115 pound Thruster, 20 reps
20 L-Pull-ups

Results:
Jason:
BS: 205, 225, 250(2)
P: 115, 125, 135(4+1PP)
1st part of twins in 17:08

Un-original

Going straight to the source today.

"Michael" - 3 Rounds for Time:

• 800 M Run
• 50 Back Extensions - Subs: 45# Good Mornings or Supermans
• 50 Sit Ups

Results:

• Seth - 22:15, sub 45# Good Mornings
• Laura - 23:48, sub 30# Good Mornings
• James - 26:48, rd 1: as Rx'd, rd 2: 25 45# GMs, 75 sit-ups, rd 3: 100 sit-ups
• Melanie - 31:21, as Rx'd
• Abby - 33:10, as Rx'd

Get noticed

I sure hope the gym is quiet today, because this workout could attract some attention.

"My Workout has A.D.D." - For Time:

• 30 Walking Lunges
• 20 Pull-Ups
• Run 400M
• 30 Box Jumps
• 20 Ring Dips
• Run 400M
• 30 KB Swings (1 pood) (sub 35# DB Swings)
• 20 Knees-to-Elbows
• Run 400M
• 30 V-Sit-Ups
• 20 Medicine Ball Cleans (sub 25# DB Cleans)
• Run 400M
• 30 Wall-ball shots, 20# ball (sub 20# DB thrusters)
• 20 Towel Pull-Ups
• Run 400M

Results:

• James - 30:41, as Rx'd
• Laura - 29:55, 2xReps Bench Dips, 20# swings, 12# DB Cleans, 12# DB Thrusters, jumping pull-ups, some towel pull-ups
• Seth - 26:03, sub 25# DB Thrusters

Lower the intensity

We hit it pretty hard yesterday, so I am glad this workout came up for today.

Deadlift 3-3-3-3-3-3-3 reps

That's seven sets of three reps. See how much you can lift in each three rep set.
Rest as needed between sets, but don't let your muscles get cold.

Results:

• Abby - 120,140,150,160,160,140,140
• Laura - 155,175,185,185,185,175,175
• Seth - 295,315,335,355,365,375,385
• Jason - 275,295,310,310,330
• James - 185,195,210,225,240,250,260(1)

Bar free

We won't have to fight over barbells today, but this routine could use up a lot of floor space.

As Many Rounds As Possible in 20 minutes:

• 10 Burpees
• 20 Sit-Ups
• 10 Clapping Push-Ups
• 20 Squats

Results:

• Darran - 8 Rounds + 5 Clapping Push-Ups, mistakenly swapped push-ups/sit-ups, so 20 cpu, 10 su per rd
• Seth - 7 Rounds + 9 sit-ups
• Laura - 7 Rounds + 8 sit-ups, sub regular push-ups
• James - 7 1/4 Rounds
• Shiloh - 7 Rounds + 1 burpee
• AJ - 7 Rounds
• Jason - 5 3/4 rounds
• Abby - 4 3/4 Rounds, sub knee burpees, knee push-ups
• Todd - ~4 2/3 Rounds

Are you qualified?

Today's workout was featured in one of the qualifier event videos for the 2009 CrossFit Games.

"CFCs Fittest" - For Time:

• Row 500M (sub: 50 SDLHP @ 45 lbs)
• 10 Squat Cleans - 155 lbs
• 2 Chest-to-Bar Pull-ups
• 8 Squat Cleans - 155 lbs
• 4 Chest-to-Bar Pull-ups
• 6 Squat Cleans - 155 lbs
• 6 Chest-to-Bar Pull-ups
• 4 Squat Cleans - 155 lbs
• 8 Chest-to-Bar Pull-ups
• 2 Squat Cleans - 155 lbs
• 10 Chest-to-Bar Pull-ups
• Row 500M (sub: 50 SDLHP @ 45 lbs)

Results:

• Laura - 13:45, 30# SDLHP, 65# Cleans, jumping CTB pull-ups
• Melanie - 15:45, 30# SDLHP, 65# Cleans, jumping CTB pull-ups
• Shiloh - 20:13, 135# Cleans
• Darran - 21:10, 95# Cleans
• Abby - 21:20, 30# SDLHP, 50# Cleans, jumping pull-ups
• Seth - 21:40, 55# SDLHP, 175# Cleans
• James - DNF, 65# Cleans

Know your limits

Due to some busy schedules today, we'll go with a simple workout with a preset time limit.

AMRAP (As Many Rounds As Possible) in 20 minutes of:

• 10 Thrusters - 65#
• 10 Pull-Ups

Results:

• Melanie - 12 Rounds, 45# bar, jumping pull-ups
• Laura - 11 Rounds, 45# bar, jumping pull-ups
• Seth - 11 Rounds, 75# bar
• James - 10 Rounds, 30# DB Thrusters
• Shiloh - 10 rounds + 7 Thrusters, as Rx'd
• AJ (Welcome!) - 10 Rounds, sub 45# bar
• Justin - alternate workout - 28:10, see comments

Behind the times

It astounds me just how much traffic the photo accompanying this workout has brought to this blog since the last time it was posted. Most appear to be image searches from locations in Europe for some reason.

This also happens to be the HQ WOD from Tuesday:

Power Clean 1-1-1-1-1-1-1 reps

That's seven sets of one repetition. Rest as needed between efforts.

Results:

• Jason - 135,135,155,155,155,175(PR),185(f)
• Laura - 115,115(f),115,115,115,115,120(f),115
• Abby - 60,60,70,80,80,90(f),80,85
• Seth - 225,235,245,250(f),250,255(f),255(f)
• James - alternate workout, see comments
• Ron - alternate workout, see comments

Hey look,

no squats!

"080823" - For Time:

• 800m Run
• 21 Shoulder Press - 95 lbs
• 800m Run
• 21 Push Press - 95 lbs
• 800m Run
• 21 Push Jerk - 95 lbs

Results:

• Seth - 14:42, 105# bar
• Jason - 19:31, as Rx'd
• James - 19:36, as Rx'd
• Laura - 21:12, sub 31 reps @ 45#
• Todd - 21:32, 55# bar
• Melanie - 22:43, 50# bar
• Shiloh - 22:45, as Rx'd
• Abby - 25:40, 50# bar

Making Introductions

This lady brought Pukie with her the last time she came into town. I'm hoping she left him at home today.

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
  
• 30 Push-ups
  
• 40 Sit-ups
  
• 50 Squats
  

Time each round separately.
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Results:

• Shiloh - 5:11, 4:45, 4:44, 5:18, 5:49 - 37:47 total
• Laura - 4:11, 4:39, 5:35, 6:49, 4:49 - 38:13 total, sub jumping pull-ups, knee push-ups
• Seth - 4:05, 4:52, 5:57, 6:26, 6:17 - 39:37 total
• James - 4:00, 4:51, 6:12, 6:54, 7:55 - 41:52 total
• Jason - 2.5 Rds, DNF

Monday - "Jonesworthy"

Today, we'll be doing our take on a Gym Jones workout called "Jonesworthy." There are a couple of versions of this workout going around, but we're going to do it a little something like this:



20, 16, 12, 9, 6, 3 Rep Rounds for Time

• x1 Pull Ups
• x2 DB Swings (pick your weight)
  
• x3 Squats

Since I hate doing math while I'm working out, I'll go ahead and lay out the rep rounds:

Round 1: 20 pull-ups, 40 swings, 60 squats
Round 2: 16 pull-ups, 32 swings, 48 squats
Round 3: 12 pull-ups, 24 swings, 36 squats
Round 4: 9 pull-ups, 18 swings, 27 squats
Round 5: 6 pull-ups, 12 swings, 18 squats
Round 6: 3 pull-ups, 6 swings, 9 squats
Round 7: vomit
Round 8: die

(Rounds 1-6 are mandatory. 7 and 8 are optional.)

Pace yourself. This looks like it could be a long ride.

Results:

• Seth - 16:24, 40# DB swings
• Melanie - 17:44, 25# DB swings, sub jumping pull-ups
• James - 18:44, 40# DB swings first 2.5 rds, sub push-ups rds 3-6
• Laura - 20:47, 25# DB, sub jumping pull-ups
• Jason - 27:53, 55# DB swings

Everyone wisely stopped after Round 6.

Frantic Fridays

Apparently, I have issues with actually posting this workout before doing it. We'd done some long ones already this week, so this seemed like a reasonable finish.

"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:

• Melanie - 7:22, sub 45# bar, jumping l-pull-ups
• Seth - 7:49, sub 115#
• James - 8:21, sub back squat for OHS, Hang Power Cleans + 2x air squats for Hang Squat Cleans
• Abby - 9:19, sub 40# bar, jumping l-pull-ups, hanging knee raises

Why indeed

I'm not sure where Jason found this one, but the random WOD selector has deemed it worthy of doing again.

"Sure, why not?"
10-9-8-7-6-5-4-3-2-1 reps for time of:

• Push Jerk - 1/2 Body weight
• Burpees
• Pull-Ups

Results:

• Abby - 16:28, 40# Push Jerk/Push Press, sub knee burpees
• Jason - 15:42, 85# Push Jerks/Push Press
• James - 15:04, 85# Push Jerks/Push Press
• Seth - 12:33, 105# Push Jerk/Push Press

Painstorm XV - Dumbbell Hell...

This workout was originally 7 (!) rounds for time, but seeing as how the last time we attempted this we barely completed 2 rounds in 30 minutes, we're going to scale it back to 3 rounds for time. Pick your weight for this one, and try not to get too John Rambo when you do so, or you'll end up taking all day:


3 rounds for time of

• 10 Renegade Man makers
• 20 Dumb Bell deadlifts
• 30 Single Dumb Bell snatches ( 15 per side)
• 40 Single overhead lunges ( 20 per side)
• 50 Dumb Bell swings

Results:

• Justin - 42:00, 35# DBs
• James - 47:12, 35# DBs
• Seth - 34:58, 30# DBs
• Melanie - 40:55, 15# DBs, sub 30# squats for lunges

Crickets

Hello...?

It's looking like it will be a quiet day at the gym. Maybe a workout featuring some heavy deadlifts will liven things up.

5 Rounds for time:

• 5 Deadlift - 315 lbs
• 12 Knees-To-Elbows

Results:

• Seth - 14:48, sub 350# Deadlifts
• Jason - 11:50, sub 255# Deadlifts
• Shiloh - 12:52, sub 255# Deadlifts

Wishing for wall balls

I'm not sure how we've managed to avoid this girl so long. Sure looks 'fun' with that DB Thrusters substitution.

"Kelly" - 5 Rounds for time:

• Run 400 meters
• 30 box jumps, 24 inch box
• 30 Wall ball shots, 20 lb ball DB Thrusters - 20#

Results:

• Abby - 3 Rounds in 26:05, sub 16" Jumps, 12# DB Thrusters
• Seth - 30:30, sub 25# DB Thrusters
• James - 38:24, sub 20" Jumps
• Melanie - 41:24, sub 16" Jumps, 15# DB Thrusters
• Justin - 5x5 Back Squats - 225 lbs
• Shiloh - alternate workout, see comments

In-fi-del in 150 words

These are the 150 most commonly used on this blog since its inception. (Click for larger)

Write it down already

You will not be able to remember all of your scores by the end of this one, so record them as you go. Also, you may not like the interval timer afterward.

"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:

Abby									Total
Jumping Pull Ups	7	6	5	5	5	5	4	4	41
Knee Push Ups	7	11	9	6	7	5	6	5	56
Sit Ups	11	8	8	7	6	6	6	8	60
Squats	8	6	6	4	9	8	9	8	58
									215

Melanie									Total
Jumping Pull Ups	(full) 6	(full) 6	9	8	7	8	7	7	58
Knee Push Ups	8	12	8	5	5	5	3	5	51
Sit Ups	9	9	9	9	9	9	10	9	73
Squats	14	15	15	14	15	13	12	12	110
									292

Seth									Total
Pull Ups	12	10	8	8	6	6	7	6	63
Push Ups	13	12	9	7	7	7	8	6	69
Sit Ups	11	11	10	10	11	10	10	10	83
Squats	18	15	15	13	12	13	11	14	111
									326

Jason									Total
Pull Ups	13	11	10	8	8	7	6	6	69
Push Ups	20	15	10	8	8	6	7	7	81
Sit Ups	13	13	12	11	11	10	10	10	90
Squats	15	14	12	10	11	11	10	13	96
									336

James									Total
Pull Ups	14	10	8	7	5	4	5	3	56
Push Ups	15	15	11	7	8	7	6	6	75
Sit Ups	12	13	12	12	12	11	11	12	95
Squats	19	18	13	14	13	12	12	12	113
									339

Laura									Total
Pull Ups	10	8	7	7	6	7	7	7	59
Push Ups	18	11	9	6	6	5	4	5	64
Sit Ups	13	13	13	13	13	13	13	13	104
Squats	19	20	19	19	19	17	16	16	145
									372