shiggity

borrowed some moves from mtnathlete.com today...

6 rounds of:
pick a weight, put in on a bar and grab a dumbbell of the same weight. use the bar for the first 2 and the dumbbell for the third. if you have access to more dumbbells, feel free to use them for the Mr. Spectaculars instead of the bar.

10 front squats
5 Mr. Spectacular (variation) - instead of KBs i used a bar and just stepped over it for the walking/pushups
5 Keg Lifts - didn't specify so 1 rep = 1 lift left side + 1 lift right side

RESULTS:
Jason - 25:17 - 65# bb and db

Saturday Special

part corporal punishment for my carb binge last night...part celebration of my son being 2 months old today...

4 rds of:

1 Barbell Complex = 6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups. Once you pick the barbell up, don't put it down. (thx militaryathlete.com)
12 knees to elbows
6 parallette handstand pushups
24 double unders

RESULTS:
Jason - ~23 mins - 65# BBC, 3" hspus, tuck-jumps
Laura - 23:40 - 55# BBC, deep decline push-ups
Seth - 24:56 - 115# BBC, 4" hspus

Friday Funatics

I'm predicting a sweat angel sighting at Bowman today.

For time:

10 GHD’s
95# Thrusters, 30 reps
800m Run

30 GHD’s
95# Thrusters, 20 reps
800m Run

50 GHD’s
95# Thrusters, 10 reps
800m Run

RESULTS:
James: 18:15, as Rx'd
Laura: 18:30, sub 10# back extentions for GHD's, 65# thrusters
Justin: DNF (finished everything but last run...quit at .25 miles. Tisk tisk)
Seth: alternate workout, see comments

Shoulder rehab, here we come...

Gotta keep those shoulders healthy, kids!

Today we're gonna do a couple heavy shoulder exercises, which (if done correctly) should just about wreck your ability to lift your arms above your head for a day or so. Ok, not really.

Warm-up: Work up to 1RM Turkish Get-up
Work-out: 3-3-3-3-3-3-3 Overhead Press

(Newbs, practice form rather than going for max effort.)

Results:
Justin - 80 lb TGU -- 115,135,155,160(1)+135(2),135,135,135
Seth - 100 lb TGU -- 115,135,155,165,160,165,170(1)
William - 55 lb TGU -- 65,75,85,95,105,115,125(2)
Laura - 50 lb TGU -- 65, 65(1),60,60,60,65,65
Jason - 65 lb TGU -- 95,115,115,125,135(2),135(1)+115(2),115

Ending badly

Burpees? Why does it have to end with burpees? This has been in the spreadsheet for ages, but has yet to get posted. Hmm, I wonder why.

"Do Ya Feel Lucky" - For time:

• Run 800M
• 30 Kettlebell swings, 2 pood (70# DB)
• 50 Pull-ups
• 50 Box jumps, 24 inch box
• 30 Thrusters - 45#
• 30 Steps Walking Lunge
• 50 Double-Unders
• 50 Sit-Ups
• 50 Burpees

Results:

• Seth - 23:13, sub 75# DB swings, 55# Thrusters, 19" box
• Laura - 26:40, sub 40# DB swings, jumping pull-ups, 30# Thrusters, 19" box
• James - 28:06, sub 75# DB swings, 19" box, tuck-jumps
• Jason - alternate workout, "Nate": 6 1/3 Rounds, see comments

Going a bit longer

Twenty just didn't seem sufficient today.

As Many Rounds As Possible in 30 minutes:

• 5 Handstand Push-ups
• 10 L-Pull-Ups
• 15 DB Swings - 55 lbs
• 20 Squats

Results:

• William - 4 1/2 Rounds, sub decline push-ups, jumping l-pull-ups, 35# db
• Todd - 6 1/4 Rounds, sub deep decline push-ups, 35# db
• Justin - 7 Rounds, parallellette HSPU
• Seth - 9 1/2 Rounds, sub 60# db
• Laura - 9 1/2 Rounds + 2 DB Swings, sub deep decline push-ups, jumping l-pull-ups, 30# db
• Shiloh - 5 rounds in 15:07, sub 45# db
• James - alternate workout, "1/2 Murph" ~20 minutes

Note: Failed to mark down substitutions, please note necessary corrections in comments.
-Seth

Unexpected Heroism

Walked into a mess at work after being out Fri-Sun, so no pre-gym post. Figured this would be suitable for getting the workout week started.

"DT" - 5 Rounds For Time:

• 12 Deadlifts - 155 lbs
• 9 Hang Power Cleans - 155 lbs
• 6 Push Jerks - 155 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Results:

• Laura - 17:43, sub 75#
• Seth - 19:10, sub 170#
• James - 20:40, sub 135#
• Jason - 21:53, sub 135#

Open your umbrella and hike up your britches...

...cause a painstorm's a comin! We did this one last in December and I remember it living up to it's dreary name.

"PAINSTORM XXXI"

Use two dumbbells which together total ½ your bodyweight. Using them, do:

5 Weighted Pull-Ups
3 Man-Makers
10 Pressing Snatch Balance - Left
3 Man-Makers
15 Step Ups - Left
3 Man-Makers
20 Power Snatch - Left
3 Man-Makers
25 OH Walking Lunge steps - Left
3 Man-Makers
30 KB Swings - Both hands
3 Man-Makers
25 OH Walking Lunge steps - Right
3 Man-Makers
20 Power Snatch - Right
3 Man-Makers
15 Step Ups - Right
3 Man-Makers
10 Pressing Snatch Balance - Right
3 Man-Makers
5 Weighted Pull-Ups

Use both DB for man makers, one single DB for the rest.

Results:

James: 25:50, 40# DBs

Outta here

Quick post, I gotta get going.

"090725" - AMRAP in 20 minutes of:

• 10 Wallball shots - 20 lb ball (2x20# DB Thrusters)
• 10 GHD Sit-Ups
• 10 Back extensions

Results:

• William - 8 Rounds, sub 15# DBs, supermans for BE
• Laura - 12 Rounds, 12# DBs, decline med-ball sit-up+press
• Seth - 12 2/3 Rounds, as Rx'd

Make some room

This one should be fun and space-consumptive.

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:

• Laura - 24:02, 20# DBs, 45# Bear Complex, sub Hang Power Cleans
• Seth - 25:27, as Rx'd
• James - 31:25, as Rx'd

"We are noodle folk.

Broth runs through our veins."

"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 - 20:13
James - 20:45
Laura - 22:48 (jpu, push-ups from knees)
Jason - 24:40
Todd - 2 rounds, 24:23
William - 2 rounds, 28:35 (assisted p-u, some push-ups from the knees)
Justin - Sat on his ass and ran his mouth the whole time.


Previous

Alone at the bar

I may need a drink after this one.

"081020" - AMRAP in 20 minutes:

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

Results:

• Laura - 11 Rounds, sub 45# bar
• James - 5 Rounds, as Rx'd
• Jason - 5 2/3 Rounds, as Rx'd
• Seth - 8 2/3 Rounds + 2 SDLHP, as Rx'd

It's all in the name

We had no pre-selected workout for today when we got to the gym. Laura liked the sound of this workout, but we modified it to avoid the pressing, and reduce equipment requirements.

"Why Me?" - For Time:

• 800m Run
• 50 Thrusters - 45# Squats
• 30 Pull-Ups
• 600m Run
• 25 Thrusters - 45# Squats
• 15 Pull-Ups
• 400m Run
• 15 Thrusters - 45# Squats
• 9 Pull-Ups

Results:

• Justin - 12:12
• Seth - 12:22
• Laura - 14:00, sub jumping pull-ups
• Todd - 22:43

Summer blockbuster?

This sounds like a bad ass movie to me.

"Project Vengeance" - 21,15,9 Rep Rounds for Time:

• DB Thrusters - 25 lb DBs
• Bench Press - 135 lbs
• Box Jumps - 24" Box
• Burpees

Results:

• Justin - 14:54, sub 19" box
• Laura - 13:27, sub 20# dbs, 45# bench press, 19" box
• Seth - 12:47, sub 27" box

Amateurs?

We're going with the "Off-Season Amateur" workout from CFFB today.

Strict Pull Ups 3 x max reps (3 min rest)

Then

10 rounds for time of:

• 3 Deadlifts - 315 lbs
• 5 Clapping Push Ups
• 7 GHD Sit Ups

Results:

• Justin:
  Pull-ups - 17, 9, 8
  WOD - 17:50, 4 rds @ 315#, 2 rds @ 2x100#DBs, 4 rds @ 225# Deadlifts, chest-slap push-ups, weighted decline sit-ups 50# DB
• Todd:
  Pull-ups - 9, 7, 4
  WOD - 18:12, 155# Deadlifts, weighted decline sit-ups 50# DB
• Seth:
  Pull-ups - 15, 10, 9
  WOD - 10:20, 315# Deadlifts, chest-slap push-ups
• Laura:
  Pull-ups - 7, 5, 4
  WOD - 16:05, 155# Deadlifts, weighted decline sit-ups+press 15# med ball
• William:
  Pull-ups - 9, 7, 4 - 100# weight assisted
  WOD - 19:21, 155# Deadlifts, reg push-ups rds 5-10
• James:
  Alternate workout, see comments

Case of the Mondays

Seriously, I just got out of my morning meetings. Hope this one is quick, as I'd rather just go to lunch.

"090607" - 5 Rounds For Time:

• 21 Thrusters - 75 lbs
• 21 Double-Unders

Results:
Seth - 10:04, as Rx'd

High Five

I don't know the origin of this one, but it looks 'fun'. I hope the gym isn't busy today given the considerable equipment requirements.

"Furious Fives" - 5 Rounds For Time:

• 5 Deadlift - 225/155 lbs
• 5 Handstand Push-ups
• 5 Power Clean - 135/95 lbs
• 5 Pull-Ups
• 5 Thrusters - 95/65 lbs
  Rest 1 minute between rounds, time each round

Results:
Seth - 1:20, 1:19, 1:22, 1:31, 1:57 - 11:30 total time, as Rx'd

HSPU Helen

This appeared on CFHQ a while back. Looks a lot like "Helen", though this has HSPU where "Helen" has pull-ups.

"090622" - 3 Rounds for Time:

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

Reslts:

• Justin - 9:55
• James - 10:45
• Seth - 11:35
• Laura - 10:43, sub 30# DB, decline push-ups
• Todd - 12:05, sub 35# DB, high decline push-ups
• William - 18:30, sub 35# DB, decline push-ups

Yomama’s so pukey…

Today's hearty helping of pain will be served in 5 courses of 8-round Tabata intervals of:

• Dumbbell Thrusters
  
• Pull-Ups
  
• Box Jumps (subbing burpees)
  
• Sit-ups
  
• Squats
  

Perform 8 intervals per exercise of 20 seconds work followed by 10 seconds rest. Rest 1 minute between exercises. Score total reps performed for all exercises.

Results

Justin
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters - 25#		13	10	8	7	6	6	7	8	65
Pull-ups		10	6	6	5	4	5	4	4	44
Burpees		6	4	4	2	3	3	4	4	30
Sit-ups		10	10	8	7	8	7	7	7	64
Squats		18	16	15	13	13	13	12	14	114
										317
Seth
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters-30#		12	10	8	7	7	7	6	6	63
Pull-ups		12	7	7	6	6	5	6	6	55
Burpees		7	5	4	5	4	4	4	5	38
Sit-ups		11	12	11	10	9	9	10	8	80
Squats		16	14	15	14	13	13	12	13	110
										346
James
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters - 25#		9	8	6	8	6	4	7	5	53
Pull-ups		15	10	7	6	5	5	4	5	57
Burpees		6	5	3	4	4	4	5	4	35
Sit-ups		14	13	12	12	11	11	11	12	96
Squats		15	15	13	10	11	10	10	12	96
										337
Laura
		R1	R2	R3	R4	R5	R6	R7	R8	Total
Thrusters- 20/15#		11	8	7	8	7	6	6	10	63
Pull-ups (jump)		14	9	9	7	7	7	8	8	69
Burpees		5	4	3	4	4	3	4	4	31
Sit-ups		15	13	12	12	13	13	12	13	103
Squats		17	17	16	15	11	14	13	15	118
										384

Familiar Foe

We suffered through this one most recently in March.

"Painstorm I" - 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:

The Virus (Laura): 19:17(pr), sub chest-to-bar jumping pull-ups, 25# swings
James: 20:40(pr), as Rx'd
Seth: 21:36, sub 50/100/200 Double-Unders for running

Something clever?

Going with a two-part workout today, CrossFit Football style.

First:
Push Jerk - 5 sets of 3 reps.

Then:
Perform 2 Power Cleans each minute on the minute for 15 minutes.
Use 80-85% of your 1 rep maximum. Perform 5 burpees for each failed/uncompleted rep when time expires.

Results:

Laura:

Push Jerk - 85, 85, 85, 85, 85
Power Cleans - 85 lbs, no burpees

James:

Push Jerk: 135, 155, 165, 165, 170
Power Cleans - 155 lbs, no burpees

Seth:

Push Jerk: 175, 185, 195, 205, 215
Power Cleans - 205 lbs, no burpees

Jason:

Push Jerk - 95, 115, 135, 145, 155
Power Cleans - 135 lbs, no burpees