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