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

Are you ready for some…

CFFB? Because today's workout is jacked straight from their WOD.

First do:

Back squat, 3 sets of 5 reps. (heavy)

Then do:

7 rounds for time of:

• 3 Handstand Push-ups
  
• 5 Power Cleans @ 185lbs
  
• 7 Chest-To-Bar Pull-ups
  

QOTD:

"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time." - Mark Rippetoe

Results:

• Abby - BS: 55,55,55 then DNF
• Melanie - BS: 95,105,115 then DNF
• James - BS: 155,185,195 then 14:11 sub 135# PCs
• Seth - BS: 285,295,305 then 14:55 as Rx'd

Delegation

It's not laziness, I'm just trying to practice delegation skills. Also, HQ happened to have posted a workout that strangely enough was one of the random selections for yesterday. This will be my first time meeting

"Nicole"

Complete as many rounds in 20 minutes as you can of:
• Run 400 meters
• Max rep Pull-ups
  Track the number of pull-ups completed in each round.

Results:

• Abby - 5,7,6,5 + .20 miles, sub jumping pull-ups: 23 pull-ups, 1.2 miles
• Melanie - 5,6,5,12(j),12(j), sub 90# gtron assist, (j) denotes jumping pull-ups: 40 pull-ups, 1.25 miles
• Justin - 20,15,8,10,12,7,7: 79 pull-ups, 1.75 miles
• Seth - 21,7,7,9,9,9,11,10 + .22 miles: 83 pull-ups, 2.22 miles

Meh

Let's just see what Coach has on HQ for today. Ah, I remember that one.

"081020" - AMRAP in 20 minutes:

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

Results:

• Seth - 8 1/3 Rounds
• Justin - 5 2/3 Rounds

Don't be choosy

Busy morning, so the random selection of the day is what we get. Sure looks tough.

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:

• Seth - 15:13
• Abby - 17:05, sub 30# Hang Squat Cleans, un-anchored sit-ups (after first 20 GHD reps)

PRESS!!!

This one posted to the CrossFit mainsite the other day is right up my alley (I'll probably get smoked at it anyway.) Lots of upper body pressing. Some would say too much. To them I say "stfu."

Complete as many rounds in 20 minutes as you can of:

• 5 Handstand push-ups
  
• 10 Bench press @ 135 pounds
  
• 15 Push press @ 95 pounds
  
• 20 Dips
  

Results:

• Abby - 4 Rounds + 8 bench press, sub decline push-ups, 45# bench press, no push-press, gravitron-assisted dips
• Justin - 3 Rounds in ~17:30 + HSPU negatives + bench reps, as Rx'd
• Shiloh - 3 rounds + HSPU, sub ring dips
• Seth - 3 Rounds + 10 push-press, as Rx'd

Wake Up Dead...

There's nothing like starting the week off with a little heavy deadlifting. Hobbling around on legs that only half work is a great way to spend your Monday afternoon. Today's workout is:


3 Rounds For Time:

• 10 Deadlift @ 275lbs
• 15 L-Pull-Ups
• 20 Double Unders

Results:

• Seth - 12:18, as Rx'd
• Abby - 13:57, sub suitcase DB deadlifts w/ 12# DBs, 10 hanging-knee-raises, 40 jump rope singles
• Melanie - 14:15, 115# DL, jumping-L-pull-ups,80 jump rope singles (tuck jumps first round)
• Shiloh - 14:37, sub 225# DL

All torn up

This week has been a bit rough, but hey, at least it's Friday.

3 Rounds for Time:

• Run 800M
• 50 Box Jumps
• 30 Back-Extensions

Results:

• Seth - 4 Rounds in 25:05 (3 in 18:38), sub 45# Good Mornings
• James - 25:58
• Laura - 26:05, sub 45# Good Mornings
• Melanie - 32:08, scaled to 1/2 distance/reps last 2 rounds

Here's the rundown

There was discussion of running a 5K today, but the HQ workout from yesterday will give us a chance to work on our ability to go overhead.

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Results:

• Laura - 85,85,85,85,90(f),90(f),85,75,75,75
• Seth - 135,145,155,155,155,155(f),155(f),145,150,150
• James - sub Hang Power Cleans: 135,145,155,165, then run 1.25 miles (shoulder issues)

Return to Thermopylae…

Today, we'll revisit a workout we did last October. We may have to make substitutions based on equipment/traffic. This one looks ugly:

"Gates of Fire" - For Time:

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

RESULTS:
Shiloh - 18:08 (as Rx)
Seth - 21:48 (as Rx)
AJ - 22:11 (as Rx)
James - 23:35 (as Rx)
Justin - 26:35 (as Rx)
Laura - 27:25 (45lb thrusters - Rx women's weight. 2nd round push-ups from the knees.)

Ohgawd, What??

Not sure how this one's going to work out, cause I just made it up.

3 Rounds for time

• 20 DB deadlift – 10 DB front squat – 5 DB lunges per side. (These are performed without letting go of the DB's)
  
• 30 20 Strict Pull-ups
  
• 30 20 Burpees
  

Dumbbells heavy moderate. Shoot for 85% 40-60% bodyweight total.

RESULTS:

Seth - 2 rounds, 15:36 55lb DB's (had to leave due to child care closing)
Laura - 26:10, 25lb DB's
James - 28:03, 50lb DB's
Justin - 32:38, 50lb DB's

Back at It…

Happy Monday, folks. We're going to start the week off by ripping off the CrossFit mainsite workout from last Thursday.

 

AMRAP in 20 minutes of:

• 115-pound Hang clean, 15 reps
  
• 12 Ring dips
  
• 21 Sit-ups
  

(Courtesy of http://www.crossfit.com/)

Results:

• Melanie - 4 Rounds + HC, sub 55# HC, bench dips
• James - 4 Rounds, sub 95# HC
• Seth - 5 Rounds + 2 Ring dips

Lower Back Attack

What's red and white and sweaty all over?

James is, after doing...

"Mr. Joshua" - 5 Rounds for Time:

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

This one was pretty salty last time. We'll see how it goes today.

Results:

James: 27:53 (sub 155# DL's)

Laura: 14:45 ("alternate" workout of 3 rounds of Mr. Joshua, sub 95# DL's, V-situps)

GET SKRONG!!

Simple, straightforward, hard and heavy lifting today:

Back Squat

5-5-5-5-5

This can be approached in one of the following ways:

Increasing – Increase weight per work set, attempting to establish a 5 rep-max PR.

Sets Across – Work up to a set weight, use that weight for all 5 work sets.

There's much debate about the advantages of both strategies, but sets across is (mostly) generally accepted as best for maximal strength development in novices (which we are.)

RESULTS

James - 185, 185, 155, 155, 155

Justin - 275, 295, 295, 275, 275

Careful what you ask for…

James emailed me this morning and asked "how about some burpulls?"

As many rounds as possible in 20 minutes of:

• 10 reps heavy DB power clean (5 per arm, ~75+lbs)
  
• 10 reps bench press @ 135lbs
  
• 10 reps Burpull to KTE (perform a burpee, jump to pull-up bar, perform pull-up, without letting go of the bar, perform knees-to-elbows=1 rep)

RESULTS
James: 4 rounds even (70lb DB, dropped to 50 for last round due to shoulder issues.)
Justin: 4 Rounds +5 power cleans. (80lbs)

Impingement be Damned

The random workout selector is officially trying to maim us.

"Broken Shoulders" - 3 Rounds for Time:

• 250 M Row (or 25 SDLHP)
• 20 Overhead Squats - #95,#65
• 15 Standing Press - #95,#65

Results:

• Melanie - 16:56, 30# SDLHP, 50# back squats, 50# press
• Seth - 17:00, 45# SDLHP, 95# OHS, 95# press
• James - 20:25, 45# SDLHP, 95# back squats, 95# press

Better Eat Your Freakin Wheaties…

Let's start the week off with something retarded! Today we'll be doing the June 09 Painstorm workout, stolen directly from the CrossFit Affiliate Blog courtesy of CrossFit Central Scotland:

 

ONE BAR, THREE GIRLS

21-15-9 rep rounds of:

• Thrusters
  
• Pull-ups
  
• Squat Cleans
  
• Ring Dips
  
• Deadlifts
  
• HSPU's
  

 

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:

• James - 51:49, 95#
• Justin - 45:40, 95#
• Melanie - 40:48, 60#, sub jumping pull-ups, bench dips, decline push-ups
• Seth - 33:02, 95#

From the archives

Random selector decided we should dust this one off and give it another go.

3 rounds for time:

• 21 Burpees
• 10 Dumbbell power snatches per arm @50lbs
• 9 Ring Dips
• Run 400M

Results:

• Seth - 17:30
• Laura - 19:14, sub 30# DB, bench-dips
• Melanie - 19:29, sub 30# DB, bench-dips
• Justin - Did Not Show (DNS)
• James - WFIBDCS, see comments

Mix & Mash

I remember the transition between the two exercises got 'fun' in the later rounds.

Bench Press/Sit-up Tabata Mashup

8 Alternating tabata intervals each of:
• 135lb Bench Press
• Sit-ups

Track the number of repetitions completed each round and total reps completed.
Each Tabata interval is 20 seconds of work followed by 10 seconds of rest.

Results:

Laura - 162 Total

• Bench Press - 55 lbs: 15,8,10,10,8,3,0,0 = 54 reps
  
• Sit-Ups: 14,13,14,13,13,14,13,14 = 108 reps

James - 161 Total

• Bench Press - 135 lbs: 15,10,7,5,5,5,4,4 = 55 reps
  
• Sit-Ups: 12,14,14,14,13,13,13,13 = 106 reps

Seth - 171 Total

• Bench Press - 135 lbs: 16,15,10,7,7,6,5,6 = 72 reps
  
• Sit-Ups: 12,13,13,13,12,12,12,12 = 99 reps

Get out there

We don't want to use up all the treadmills today, so we're taking it outside. Modifying this workout to fit our environment results in:

5 Rounds For Time:

• Run 350M (.22 miles)
• 40 Squats

The 350M is one lap around the back lot behind Bowman Fitness.

Results:

• Shiloh - 12:26
• Laura - 12:37
• Seth - 13:23
• Justin - 14:02
• James - 14:43
• Melanie - 19:54

Parental Advisory – Explicit Language…

Since Seth ran off to a meeting and asked me to pick and post a workout, I'm gonna post some crazy shit. This is stolen from MilitaryAthlete.com, the military training project of the guys at Mountain Athlete. It is called:

You Fuckin' 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

Scotty Bob: Basically a Renegade Row to side plank. See link.

RESULTS:

James: 43:52 ("AS RX'd, bitches!!!) [v-ups, rope pull-ups]
Justin: DNF after round 4 @ 28:ish (because of waaah, blah blah, whatever)
Seth: 32:05 As RX+ [Makeshift GHD, Rope pull-ups, .15 mile runs]
Laura: 33.30 [45lb Curtis P, 2x15lb? Scotty Bob, Jumping Pull-up]

Monday Two-fer…

Today's prescription consists of two short-duration workouts. They are:

Diane

21-15-9 rep rounds of:

• 225lb Deadlift
  
• Handstand Push-ups
  

previous results

Rest and recover, then:

Pull-up accumulation:

Perform one pull-up in one minute. In the next minute, perform two. Continue to add one pull-up each minute until you are unable to complete the total prescribed number of reps for the given minute. Shoot for 12+ rounds. previous results

Results:

Diane
• Laura - 12:53, sub 115# DL, HSPU to 5'' pad
• James - 14:57, sub 185# DL, HSPU to 3'' pad
• Jason - 10:50, as Rx'd
• Seth - 6:02, unfair sub: bar dips for HSPU
  
  Pull-Ups
• James - 11 Rounds + 9 pull-ups, 75 total reps
• Jason - 12 Rounds + 9 pull-ups, 87 total reps
• Laura - 15 Rounds, reg pull-ups Rounds 1-8, jumping chest-to-bar pull-ups rds 9-15, 120 total reps
• Seth - 15 Rounds + 12 pull-ups, 132 total reps