Out with a whimper

For what is almost certainly the last workout for us in 2010, this didn't pack much punch. Posting only as a point of (shameful) reference.

Bench Press: 5-5-5-5-5

Then

Weighted Pull-Ups, Max Reps:
Increase weight each round

Results:
Justin - 185,185,205(1),185,DNF then 10@10#,7@25#,5@35#,4@45#,2@55#,1@65#,0@75#
Seth - 205,225,225,225(4),DNF then 10@10#,6@25#,6@35#,4@45#,4@55#,3@65#,1@75#,0@85#
Jason - 165,185,195,205,215(3) then 10@10#,7@25#,5@45#,4@55#,3@65#,1@75#,1@85#,0@90# then back squats, see comments

ouches

"DT" - 5 Rounds For Time:
12 Deadlifts - 155 lbs
9 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.

previousnesses

RESULTS
Jason - 23:45 as rx'd

How does this work again?

Been a while since I actually posted anything. It took further alteration of this random selection due to a lack of pull-up bars to make a workable routine.

"Altered from 080806" - For Time
21 DB Power Snatches - 45 # (per arm)
21 V-Sit-Ups GHD Sit-Ups
42 Pull-Ups Run 800 Meters
15 DB Power Snatches - 45 # (per arm)
15 V-Sit-Ups GHD Sit-Ups
30 Pull-Ups Run 400 Meters
9 DB Power Snatches - 45 # (per arm)
9 V-Sit-Ups GHD Sit-Ups
18 Pull-Ups Run 200 Meters

Seth - 12:51
Justin - 17:14, sub steep decline sit-ups


Then we mistakenly challenged each other to Row 500 Meters for time:
Seth - ~1:31
Justin - ~1:51

bleh

"Nate" - As Many Rounds as Possible in 20 Minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 DB Swings @ 70lbs

RESULTS
Jason - half-hearted 9 rounds, subbing 3 x dips/PUs for MUs

furious holiday

25th day of the month...25 reps per round. sure...why not...

"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

previous

RESULTS
Jason - 1:50, 1:43, 1:52, 2:12, 2:20 - 13:57 as rx'd

push it real good...

"Noodle Arms" - 3 Rounds for time of:
Run 400m 15 36" box jumps (sub due to rain)
15 push-ups
15 pull-ups
15 push-ups
15 squats
15 push-ups
15 sit-ups
15 push-ups

RESULTS
Jason - 17:34

i got chopped...

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

From crossfit.com:
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

RESULTS
Jason - 30:52 - scaled OHS to (LAME) 55#, all others as rx'd

in over my head...

did a bunch of OHS and snatch balance work...which was ugly and terrible...then...

"Isabel"
30 Reps for time
Snatch - 135 lbs

previous 1
previous 2

RESULTS
Jason - 5:41 @ 115# - power snatches

it's BS

Back Squat
3-3-3-3-3

RESULTS
Jason - 205-225-245-275(1)-255
Seth - 275,295,305,315,320

revisit

"angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

for time.

RESULTS
Jason - 23:35

go for 2

"101215"

SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

then

"death by c+j"
1 c+j the first minute, 2 the 2nd, 3 the 3rd, etc, etc until you can't complete the reps for the minute

RESULTS
Jason
125, 145, 145, 150, 150
150, 155, 165, 175, 175
125, 135, 145, 155, 185 (2)
then
7 rounds + 3 reps @ 115#

some more borrowation...

"101214"

Three rounds of:
10 Deadlifts
30 GHD situps

post weight and time.

RESULTS
Jason - 7:58 @ 250# DLs

well....

i'm a little under the weather so i thought i'd do some strength work. that didn't work out so i did a sprint afterwards...

3 sets of 5 PCs

"gassy grace?"
3 rds of:
10 reps 135# barbell from floor to overhead any way you want
10 burpees

RESULTS
Jason - 135, 155, 175 (2). 9:33 for the "sprint"

the other day...

"101208"

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

RESULTS
Jason - 14:27

Where's the progress?

I seem to have hit a plateau on this one, as results were all too similar to last time.

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

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

Results:
Seth - 205,225,240,250,255(f),255(f),240

muscledowns

been doing 2-a-day WODs this week.

workout 1 today is:

30 muscle-ups for time

RESULTS
Jason - 7:33 - jumping MUs (i can has FAIL)

later...workout 2:

poOpeye

10 rds of
10 95# hang squat cleans
5 HSPU

kind of like popeye but with squatting. seewhatididtherewiththename?

RESULTS
Jason - 19:41
Seth - 19:37
Justin - 18:19, 5 HSC rds 2-10

Be. Aggressive. B. E. Aggressive.

Today is all about taking the weights overhead with authority.

Push Jerk: 3-3-3-3-3-3-3

Results:
Seth - 185,195,195,205,215,220,DNF

it's been awhile...

"Fran" - 21,15,9 reps - For Time:
Thruster - 95 lbs
Pull-ups

RESULTS
Jason - 6:32
Seth - 5:09

thanksgiving dessert?

"helen"

3 rounds for time of:
400m run
21 swings, 55#
12 pull-ups

previouseseses

RESULTS
Jason -9:33

sdlhp, sdlhp, sdlhp your boat...

from the mainsite:

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

RESULTS
Jason - 9:42 -sub'd 100 45# SDLHP

recycle, reduce, re-use...

most recently done by seth, i figured i'd give it a shot since i hadn't in awhile.

"Painstorm I" - For Time:
10 Pull-Ups
10 KB Swings - 55# DB
10 Push-Ups
Run 200M
20 Pull-Ups
20 KB Swings - 55# DB
20 Push-Ups
Run 400M
40 Pull-Ups
40 KB Swings - 55# DB
40 Push-Ups
Run 800M

RESULTS
Jason - 20:57

Holiday weak

This may be the only opportunity I get to workout this week, so why not make the most of it. Today's workout is clearly a Justin creation:

3 Rounds For Time:

• 20 Back Squats - BW on bar
• 30 Chest-slap push-ups
• 40 Pull-Ups

Results:
Seth - 28:55, 205# BS

Doing as Rx'd

Powerhouse actually has a rowing machine, so it might be possible to do this one as prescribed. Even given my disdain for SDLHP, that fails to compensate for the presence of Squat Cleans!

"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:

• Seth - 16:47, as Rx'd
• Jason - 22:51, sub 2x25# DB SDLHP, 135# cleans

...ti deirt reven ev'ew esuaceb

"ydniC" - AMRAP in 20 Minutes of:
5 Squats
10 Push-ups
15 Pull-ups

RESULTS
Jason - 7rds + 7 Pull-ups
Justin - 9rds + 5 Pull-ups
Seth - 10rds + 12 Pull-ups

love/hate

LOVE heavy deadlifts...HATE running. go.

"101114"

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

RESULTS
Jason - 4 rds + DLs @ 300# DL
Seth - 4 rds + 100M @ 315# DL

woman...whoa - man...

"Elizabeth" - 21,15,9 reps For Time:
Clean - 135 lbs
Ring Dips

RESULTS:
Jason - 19:16 as rx'd

it's like a chinese buffet...

except not at all.

21-15-9 rep rounds of:

HSPU
2-pood DB swings
Bodyweight Back Squats

RESULTS
Jason - 21:14 - 170# BS

you are so amrap, you are really amrap, for real...

"081020" - AMRAP in 20 minutes:
5 Thrusters - 95 lbs
7 Hang Powercleans - 95 lbs
10 SDLHP - 95 lbs

lots o previous.

RESULTS
Jason - 6 2/3 + 4 SDLHP

Little Lynne?

This CF-lady calls for five rounds, but it seems like we don't always manage to make it that far.

"Lynne" - 5 rounds for max reps, rest as needed:

• Bench Press - bodyweight
• Pull-Ups

Resting between rounds, and between exercises is permitted.

Results:

• Justin - 160# BP: 13,10,8,6,5: 42 - PU: 20,17,13,11,10: 71 - Total: 113
• Seth - 200# BP: 11,8,6,4,4: 33 - PU: 23,18,17,15,13: 86 - Total: 119
• Jason - 170# BP: 15,10,8,6,5: 44 - PU: 20,20,15,14,12: 81 - Total: 125

Previous, Similar

It's not ME

This was all Justin's idea.

Power Cleans - 3,3,3,3,3

Then

Back Squats - 5,5,5,5,5

Results:
Justin - PC: 155,165,165,165,185(F)+175x1 BS: 185,225,235,235,-
Seth - PC: 185,205,215,225,235 BS: DNF
Jason - PC: 125,155,165,175,185(F)

rawr

the carebear stare:

("The Bear" minus the resting rules)

5 rounds - Each round is 7 reps of:
1 x Power Clean
1 x Front Squat
1 x Push-Press (catch behind head)
1 x Back Squat
1 x Push-Press (catch on chest/shoulders)

RESULTS
Jason - 24:38 - rds 1-4 @ 115#, rd 5 @ 95#

...the barber beefcake...

modified brutus:

AMRAP in 20 mins of:

5 HSPU
10 Pull-Ups
15 Double-Unders Tuck-Jumps

previous

RESULTS
Jason - 10 rds
Justin - 8 rds
Seth - 9 rds + 5 pull-ups

let's make some bad decisions...

turkish burp-up ladder of sorts:

10 burpees - 1 Turkish Getup (per arm)
10 burpees - 2 Turkish Getups (per arm)
10 burpees - 3 Turkish Getups (per arm)
10-4
10-5
10-5
10-4
10-3
10-2
10-1

booya.

RESULTS
Jason - DNF - rds 1 -5 @ 35# in 16:52

boom goes the dynamite...

grace

30 reps for time of:
move 135# from the ground to over your headface

RESULTS
Jason - 8:48
Seth - 3:58

Previous Attempt

Debate Club...

After about 15 emails between Seth and myself and no lack of whining and complaining on both of our parts, we FINALLY settled on a workout for today

For Time:
Run 400M
then
21-15-9 Rep rounds of:
KB Swings - 1 pood (35#)
Push-up
Deadlift - 155 lbs
then
Run 400M

Results:
Seth - 7:49, as Rx'd
Justin - 13:39, as Rx'd
Jason - 9:28 as Rx'd

Previously done: 3/3/2010

Fresh start

This workout was posted to CFHQ on Monday, my first day at a new job. Seems like a good one to start with at a new gym, too.

"101025" - 10 Rounds for Load and Time:

• 1 (Squat) Clean & Jerk
• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats

Results:

• Seth - 14:30, 185# C&J
• Jason - 22:37 - 165# C&J
• Justin - 14:45, 8 Rds - 5@155#, 3@135# C&J

WHAT NOW, BITCHES?!?!?

So I may have lost some ground over the last 6 months or so, but I'm back. Look out.

No power today

These are SQUAT cleans. Ugh.

"080628" For Time:

• 45 Double-unders
• 45 Squat Cleans - 135 lbs
• 45 Ring Dips
• 45 Double-unders

RESULTS

• Seth - 16:04, as Rx'd
• Jason - 18:23, Sub 115# SCs, Bar Dips, Tuck-Jumps

Previous

It's not meant to tickle

Pretty sure this is designed to hurt.

"Painstorm I" - For Time:

• 10 Pull-Ups
• 10 KB Swings - 55# DB
• 10 Push-Ups
• Run 200M
• 20 Pull-Ups
• 20 KB Swings - 55# DB
• 20 Push-Ups
• Run 400M
• 40 Pull-Ups
• 40 KB Swings - 55# DB
• 40 Push-Ups
• Run 800M

Results:
Seth - 15:42(PR), as Rx'd

Conflicting Prescriptions

Could have sworn I looked up the proper prescription last time, but the CFHQ post for today has things in a different order. This left me so confused that I ended up w/ yet a third order, as follows:

"Tabata This!?":
8 tabata intervals (20 seconds work followed by 10 seconds rest) of each of the following.

• Rower (Calories), sub SDLHP reps - 45 lbs
• Pull-ups
• Squats
• Push-ups
• Sit-ups

Rest exactly 1 minute between exercises. All 8 intervals for each exercise are performed consecutively. Keep track of reps performed each round for all intervals of all exercises. Score is the sum of the lowest number of reps for each exercise in any set.

Results:
Seth - 49

• SDLHP - 10,10,10,10,10,10,10,10 - Minimum: 10, Total: 80
• Pull-Ups - 8,8,8,8,8,8,8,8 - Minimum: 8, Total: 64
• Squats - 14,14,14,14,14,14,14,14 - Minimum: 14, Total: 112
• Push Ups - 9,9,9,9,8,8,6,6 - Minimum: 6, Total: 64
• Sit Ups - 11,11,11,11,11,11,11,12 - Minimum: 11, Total: 89

Falling behind

Failed to pick a workout, so we got another random at-gym selection.

21-15-9 Rep rounds for Time:

• Box Jumps
• DB Swings - 35#
• Lunges x each leg
• Knees to Elbows
• Run 400M

Results:

• Seth - 13:14, 25" box

You can thank ME,

but credit goes to the random selector. I was sure it was going to give us a killer met-con today, but it kindly suggested a little maximum effort work instead.

Front squat 5-5-5-5-5 reps

Results:
Seth - 225,225,225,225,225

Previous

Surprise post, gym visit

Somehow managed to find the gym today. I seems like ages since I'd been in there. Found this one after we arrived. It was new to me, but it's been posted before.

"In, Out, OHS" - For Time:

• Run 400M
• 30 Knees-to-Elbows
• 50 Overhead Squats - 75#
• 30 Knees-to-Elbows
• Run 400M

Results:

• Todd - 20:03, sub 30# OHS
• Seth - 12:24, as Rx'd

Full work week

might as well get back to the workouts.

AMRAP in 20 minutes of:

• 5 Handstand Push-ups
• 10 L-Pull-ups
• 15 Steps, Walking Lunge

Results:
Jason - 8 1/3 Rds, as Rx'd
Seth - 9 Rds + 6 pull-ups, sub strict pull-ups rds 4-10
Todd - 7 Rds, sub military press machine, ~jumping l/n pull-ups

Previous

something's burning...

turns out, it was my triceps and shoulders...

AMRAP in 20 minutes of:
12 Push Press - 65 lbs
10 Push-ups

RESULTS:
jason - 13 rds as rx'd

almostlabor

played some golf this morning and figured i might as well do a little working out while i was dirty...

"diane"
21-15-9 rep rounds of
225# deadlifts
handstand push-ups

RESULTS:
jason - 8:10 (PR)

Rings of power

Today's random selection looks to be a bit shorter than yesterday's. Thank goodness.

"090113" - For time:

• 15 Power clean - 155 lbs
• 30 Ring dips
• 12 Power clean - 155 lbs
• 24 Ring dips
• 9 Power clean - 155 lbs
• 18 Ring dips
• 6 Power clean - 155 lbs
• 12 Ring dips
• 3 Power clean - 155 lbs
• 6 Ring dips

Results:
Jason - 14:24, sub 135#
Seth - DNF, lower back strain on 2nd of 9 rep PC set. ~7:30/8:00 min

Cherry-pickers

Not following the official programming and just borrowing a recent CFHQ workout for today. Some call that cherry-picking. Whatever.

"100824" - 5 Rounds for Time:

• 50 Jump & Touch
• 40 Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

Hang a 5# plate 18" above tiptoe reach as jump/touch target

Results:

• Seth - 37:24, as Rx'd

what, me worthy?

"Jonesworthy"
20-16-12-9-6-3 - Rounds for Time
1 x Reps - Pull Ups
2 x Reps - KB Swings
3 x Reps - Squats

previous

RESULTS:
Jason - 20:11 - 40# DB swings
Seth - 14:32, 40# DB swings
Todd - 11:58, ~1/2 worthy (1/2 Rx'd reps), sub 50# assisted pull-ups, 20# kb swings

Stack it up

We're going higher than usual for the box jumps today.

AMRAP in 15 min of:

• 10 push ups
• 10 box jumps - 32" box

Results:

• Jason - 12 Rds, as Rx'd
• Seth - 12 Rds + push-ups + 1 box jump, 33" box

Previous

Human punching bag

Those GHD sit-ups from Monday have left me feeling like I've was used as a human punching bag. I'm pretty sure this will not help matters.

"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:

• Jason - 3 4/5 Rounds, as Rx'd
• Seth - 5 1/5 Rounds, as Rx'd
• Todd - 4 Rounds, sub 80# lifts, 50# weight-assisted pull-ups

heavy deads

let's lift some heavy stuff...

Deadlift 1-1-1-1-1-1-1 reps
Note weight & BW. Go for max by last round.

RESULTS:
Jason - 300, 330, 340, 350, 375, 375, 400 - bw 170
Seth - 405,415,420(f),420(f),415(f),405(f),315 - bw 200
Todd - alternate workout, "Cindy" - 9 Rds

A Kinder, Gentler Randomizer?

I've been having some shoulder issues (too much tennis, plus workout programming last week I suppose), so imagine my surprise when the randomizer picked a workout that actually looks to be shoulder friendly.

"080814" - 3 rounds For Time:

• 50 Double-Unders
• 50 Hip Extensions
• 50 GHD Sit-Ups

Results:

• Jason - 16:38, sub tuck jumps, good-mornings, toes-under-car ~GHD sit-ups
• Seth - 16:31, sub 45# good-mornings, toes-under-smith-machine ~GHD sit-ups

how exciting...

"Complexity" - For Time:
3 Complexes
21 Burpees
50 Double-Unders
21 Pull-Ups
6 Complexes
15 Burpees
50 Double-Unders
15 Pull-Ups
9 Complexes
9 Burpees
50 Double-Unders
9 Pull-Ups
Each Complex = Power Clean, Front Squat, Push Jerk - 135#

previous1
previous2
previous3

RESULTS
Jason - 18:22 - sub 115# complex and tuck-jumps

just time for a "quickie"

"081215" - 5 Rounds For Time:
5 Deadlifts - 275 lbs
10 Burpees

previous


RESULTS:

• Jason - 5:45, as Rx'd
• Seth - 6:19, as Rx'd
• Todd - 9:05, sub 95# DL
• Jennifer - 10:24, sub 70# DL, knee burpees

Pre-workout, 3x5 Bench Press
Jennifer - 55,55,55(4)
Todd - 145,155,165
Seth - 215,215,215
Jason - 205,205,205

breakin' 2: electric boogaloo

"Broken Shoulders" - 3 Rounds for Time
250 M Row (or 25 SDLHP)
20 Overhead Squats - #95,#65
15 Standing Press - #95,#65

previous


RESULTS:

• Jason - 23:14, 95# SDLHP (oops), 65# OHS, 95# Press
• Seth - 19:56, 45# SDLHP, 95# OHS, 95# Press

#296

today the randomizer gave us this:

"Isabel"
30 Reps for time
Snatch - 135 lbs

scale accordingly...any form is acceptable (full-squat, power, split, etc...)

previous

RESULTS
Jason - 7:50 - power snatches @ 115#
Seth - 10:07 - full snatches @ 115#
Todd - 4:55 - power clean + push press @ 60#

starting again all over again...again

trying to get back in shape...again. this started out as chelsea but i quickly realized i wouldn't last 30 minutes so i changed on the fly to cindy:

AMRAP in 20 mins of:

5 pull-ups
10 push-ups
15 squats

RESULTS:
Jason - 17 rounds

Hot Springs Hero

One round looks awful, but I guess it takes a second round to make it heroic.

"ADAMBROWN" - 2 Rounds for Time:

• 24 Deadlifts - 295 lbs
• 24 Box Jumps - 24" box
• 24 Wallball shots - 20# ball
• 24 Bench Press - 195 lbs
• 24 Box Jumps - 24" box
• 24 Wallball shots - 20# ball
• 24 Cleans - 145 lbs

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Results:

Seth - DNF, 1 Round in 26:54, sub 255# DL, BP: 205x6,175x18, 2x20#DB Thrusters
• James - alternate workouts, see journal entry in comments

Making the most of a Monday

I'm sure I'll be wishing I'd rested up more over the weekend after this one.

"CFFB 091009":

Back Squat - 3x5

then

5 Rounds For Time:

• 7 Deadlifts - 315 lbs
• 21 Knees-to-Elbows

Results:

• Seth - 275,295,300 - 19:28
• Todd - 135,135,135(1) back injury - 1 Rd in ~2min 80#DL, DNF

From the comments

This didn't make it into the official post, but did make it to the spreadsheet for the random selector to use.

AMRAP in 20 minutes:

• 21 Sit-Ups
• 15 Burpees
• 9 Handstand Push-ups

Results:

• Seth - 5 Rds + 2 burpees, as Rx'd
• Todd - 5 Rds, sub toes-on-bar HSPU, 'core' machines rds 3-5

QAD

Got nothing.

"Cindy" - AMRAP in 20 minutes:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Results:

• Todd - 10 Rounds
• Seth - 17 Rounds + 3 push-ups
• James - "Little Boy Roy" in 18:11, see comments

previous

Premeditated?

Nah, just a random, at-gym selection.

AMRAP in 20 minutes:

• 10 GHD Sit-Ups (or V-ups)
• 10 Pull-Ups
• 15 Back-Extensions
• 15 Push-Ups

Results:

• Todd - 5 1/2 Rds, sub nautilus stuff for sit-ups & back-extensions, weight-assisted pull-ups
• Seth - 7 3/4 Rds, V-ups

Can't keep up

HQ has posted several new Hero workouts lately, including another one today. Too keep from falling farther behind, we'll attempt:

"Roy" - 5 Rounds For Time:

• 15 Deadlifts - 225 lbs
• 20 Box Jumps - 24" box
• 25 Pull-Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Results:
Seth - 27:04, as Rx'd

Effects of fatigue

Went into the gym today without a plan; this workout got picked for some reason. First round was WAY easier than the remainder.

AMRAP in 20 minutes of:

• 5 Deadlifts - 275 lbs
• 10 Handstand Push-Ups
• 15 Weighted Dips - BW + 25 lbs

Results:

• Seth - 4 Rds, as Rx'd
• Todd - 3 Rds + 10 Dips, sub 7 reps @ 95# DL, toes-on-bar HSPU, unweighted dips

Three cubed?

This was last posted as five sets of each, but in the interest of time, I think three sets of each type will be sufficient.

• Overhead Squats - 3,3,3
• Front Squats - 3,3,3
• Back Squats - 3,3,3

Results:
Seth -

• OHS: 135,155,175
• FS: 245,245,245
• BS: 295,295,295

More treadmill trouble?

Guess the random selector thinks we didn't run enough yesterday. At least this is one we haven't seen in a while.

AMRAP in 20 minutes:

• Run 400m
• 10 Hang Squat Cleans - 95#
• 10 L-Pull-Ups

Results:

• Seth - 5 Rounds + ~100M

Fran Overboard?

This workout prescription is essentially "Fran" plus rowing. As we don't have access to a rower, we'll have to do the running substitute as suggested by HQ.

"090901" - For Time:

• Row 1000 meters (run 1 mile)
• 21 Thrusters - 95 lbs
• 21 Pull-Ups
• Row 750 meters (run 0.5 mile)
• 15 Thrusters - 95 lbs
• 15 Pull-Ups
• Row 500 meters (run 0.25 mile)
• 9 Thrusters - 95 lbs
• 9 Pull-Ups

Results:

• Todd - 26:37, sub 0.8,0.4,0.2 mile runs, 65# Thrusters, 60# assisted pull-ups
• Seth - 21:09, as Rx'd (runs)

Major vs Minor

We really should attempt the "Ursa Major" form of this one someday (135# Complexes, Ring push-ups), but I am not feeling it today.

"Ursa Minor" - 5 Rounds For Time:

• 5 Bear Complex - 115 lbs
• 10 Burpulls
• 15 Chest-Slap push-ups

Bear Complex: Power clean to front squat to push press to back squat to push press. Catch the bar on the first push press in the back rack position, then back squat it. For this workout, try not to squat-clean-thruster. The squats and presses should be separate movements.

Burpull: Burpee to pull-up

Results:

• Seth - 25:42, as Rx'd

Previous

From a video?

I think I added this workout to the spreadsheet a couple of years back based on a demonstration video. I think it was father/son challenge...

"Little Andy" 30-25-20 Rep Rounds For Time:

• Wall-Ball - 20# Ball or 20# DB Thrusters
• Box Jumps
• Double-Unders

Results:

• Jennifer - 20:02, sub 8# DB Thrusters, 17" box jumps, tuck jumps
• Todd - 20:23, sub 12# DB Thrusters, 20" box jumps, tuck jumps
• Seth - 9:42, sub 20# DB Thrusters, 24" box jumps

Can't you split that up?

NO!
You have to do all 100 before changing exercises. Really.

"Angie" - For Time (Do 100 reps before changing exercises)

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

Results:

• Seth - 22:54 (6:59,7:11,4:54,3:48), as Rx'd
• Todd - 19:50 (7:10,4:20,3:00,5:20), scaled to 60 reps of each, 50# weight-assisted pull-ups

Previous results here, or more recently for James, here.

Headrush?

CFHQ has been quite active in posting new workouts during my hiatus. Let's sample one.

"100627" - 5 Rounds For Load and Time:

• 5 Deadlifts
• 5 Ring Handstand Push-Ups

Results:

• Seth - 9:42, 295#, 6" Elevated HSPU (did 345# DLs first 8 reps)

So long, Chief

I'll be out on vacation the next week and a half. Had to get a good workout in before leaving.

"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:

• Todd - 4, 3 2/3, 2+3 squats, 2 1/3, 2 2/3, sub 65# Power Cleans
• Seth - 5+5 squats, 5, 4, 4, 3, as Rx'd

Lost in Contention

Fully intended to do the BP/PU/BS workout as posted, but equipment contention and tight timeframe led us to do this one instead. Hopefully we can make up the original post for today sometime soon.

"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:

• Seth - 5 Rounds + 4 Burpees, as Rx'd
• Todd - 4 Rounds + 2 Burpees, sub 65#, ~60# weight-assisted pull-ups
• Jennifer - 4 Rounds, sub 50# DL, 30# HPC/PJ, knee burpees, jumping pull-ups

The What Press?

We don't often have to fight the crowds for use of the bench. Guess we'll need to stake a claim on it and the squat rack today.

"080910" - 5 Rounds for Max reps:

• Bench Press - bodyweight
• Pull-Ups
• Back Squat - bodyweight

Rest as needed between exercises and rounds.

Results:

• Jennifer - 4 Rounds
  Bench Press - 45 lbs, 11,12,12,10
  Jumping Pull-Ups, 10,6,6,5
  Back Squat - 45 lbs, 5,7,10,10
• Todd - 3 Rounds
  Bench Press - 135 lbs, 10,7,11
  Pull-Ups, 11,10,9
  Back Squat - 115 lbs, 14(95#),9,9
• Seth - 3 Rounds
  Bench Press - 205 lbs, 10,8,6
  Pull-Ups, 25,18,20
  Back Squat - 205 lbs, 23,16,19

Previous

First 'in 20' Found

Work distractions caused me to be 20 minutes late to the gym, and without a workout selection. This is the first AMRAP in 20 we spotted in the spreadsheet, and is apparently popular on birthdays.

"Self-Scaling" AMRAP in 20 minutes:

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

Results:

• Seth - 13 2/3 Rds, as Rx'd
• Jennifer - 10 Rounds, sub 30# Thrusters, 20# KB Swings
• Brad (Welcome!) - ~10 Rds, Thrusters: 5,5,4,3,2,1 at 95#, others at 30#
• James - alternate workout, see comments
• James (on 6/15) - 9 Rds, as Rx'd

Make some room

I sure hope there's enough floor space for the workout today. I'd hate to end up kicking somebody from the noon workout class while doing the get ups.

AMRAP in 20 minutes:

• 6 Turkish Get-Ups - 35# DB (3 per side)
• 9 Ring Dips
• 12 Pull-Ups

Instruction on TGU can be found here, here, here and here

Results:

• Seth - 6 Rds + 8 Pull-Ups, as Rx'd
• Jennifer - 5 Rds + 4 Pull-Ups, sub 10# TGU, 2xreps bench dips, jumping pull-ups
• Todd - 5 Rds + 2 TGU, sub 20# TGU, weight-assisted bar dips & pull-ups

Previous

Getting Heroic

Browsing the CFHQ site, I noticed that they posted a set of brand new hero workouts leading up to Memorial Day. Let's try one:

"The Seven" - 7 Rounds for Time:

• 7 Handstand Push-Ups
• 7 Thrusters - 135 lbs
• 7 Knees-to-Elbows
• 7 Deadlifts - 245 lbs
• 7 Burpees
• 7 KB Swings - 2 pood (70# DB)
• 7 Pull-Ups

Results:

• Seth - DNF, 4 Rds in 25:40, as Rx'd
• Jennifer - DNF, 4 Rds in 25:45, sub knee HSPU, 40# Thrusters, hanging knee-raises, 80# DL, knee burpees, 30# swings, jumping pull-ups
• Todd - DNF, 3 Rds in 28:05, sub decline ~HSPU, 80# Thrusters, 80# DL, 35# swings

Go For Broke

It's just fifteen minutes, and you spend three quarters of it resting anyways; No reason not to give maximum effort during the work intervals.

"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:

• Seth - 98 Total Reps
  135# Thrusters: 7,6,6,5,6:30
  50# Weighted Pull-Ups: 7,7,7,6,6:33
  Burpees: 7,7,7,7,7:35
• James - 27:11
  Alternate workout, see comments

Previous

Been a while

Today's random selection hasn't been seen in over a year. Looks like fun.

"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:

• Seth - 13:10, 105# PJ/PP
• Jennifer - 23:51, 55# PJ/PP, knee burpees, jumping pull-ups

Pain in Three Parts

I'm not sure where Justin came up with this one, but it looks like everyone had fun with it last time.

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. After finishing, repeat the sprint workout.

Results:

• Seth - 11,10,10 - 9:26 as Rx'd - 10,10,10
• Todd - 9,9,8 - 12:36, 115#DL/leg curls, jumping KTBs - 7,7,8

Never the original

We always seem to do the "Something Else" version of tabata intervals, so I had to look up the original just to see what it was. Let's switch it up by trying the original.

"Tabata This"
8 tabata intervals (20 seconds work followed by 10 seconds rest) of each of the following.

• Squats
• Pull-ups
• Push-ups
• Sit-ups
• Rower (Calories), sub SDLHP reps

Rest exactly 1 minute between exercises. All 8 intervals for each exercise are performed consecutively. Keep track of reps performed each round for all intervals of all exercises. Score is the sum of the lowest number of reps for each exercise in any set.

Results:
Seth - 44

• Squats - 15,15,15,15,15,15,15,15 - Minimum: 15, Total: 120
• Pull-Ups - 8,8,8,8,8,8,8,7 - Minimum: 7, Total: 63
• Push Ups - 9,9,9,9,9,9,7,7 - Minimum: 7, Total: 68
• Sit Ups - 12,11,10,10,10,10,10,9 - Minimum: 9, Total: 82
• SDLHP - 11,8,9,8,6,6,6,7 - Minimum: 6, Total: 61

James - Alternate workout, see comments.

So disappointing

Revisiting this workout.
You F'ing 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:
Seth - 36:05, towel pull-ups, 20# DBs (largest non-round ones available)
Todd - 36:10, 4 Rds, 50# Curtis Ps, towel/reg/assisted pull-ups, V-Ups, 15# DBs
James - Alternate workout, see comments
Justin - SS day

D to the N to the F

CFHQ suggested the same workout I had in mind for today. Too bad my legs disagreed.

Back Squats - 5,5,5,5,5

Results:
Seth - 295, 305, 305(4), DNF

In and Out

I did a quick little burner at 10Fitness today.

Helen
3 rounds for time of:
400m run
21 swings, 55#
12 pull-ups

James: 11:10


previous


Then I did a bit of extracurricular stuff as a cool down:

4 non-timed rounds of:
25 situps
25 walking lunges

Battle for barbells

Sure hope there are enough barbells available for the workout today. Probably be wanting to give mine back by the third round.

"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:

• Todd - 15:36, sub 65#
• Jennifer - 17:50, sub 40#
• Seth - 15:44, as Rx'd
• James - 3 Rds in 13:27, sub 135#

Unclear Rx

Had to refer to Justin's previous posting, as the spreadsheet's shorthand description was a bit cryptic. Looks interesting.

"Turkish Burp-Up Ladder" - For Time:

• 10 burpees - 1 Turkish Getup (per arm)
• 10 burpees - 2 Turkish Getups (per arm)
• 10 burpees - 3 Turkish Getups (per arm)
• 10 burpees - 4 Turkish Getups (per arm)
• 10 burpees - 5 Turkish Getups (per arm)
• 10 burpees - 5 Turkish Getups (per arm)
• 10 burpees - 4 Turkish Getups (per arm)
• 10 burpees - 3 Turkish Getups (per arm)
• 10 burpees - 2 Turkish Getups (per arm)
• 10 burpees - 1 Turkish Getup (per arm)

Results:

• Seth - 24:46, 45# TGU
• Todd - 25:15, 20# TGU, skipped 5-rep rds and second 3-rep rd.

Spread 'em

As there is still a lack of access to rowing machines, most will be assuming the sumo stance today.

3 Rounds For Time:

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

Results:

• Seth - 24:23, SDLHP
• James - 35:58, SDLHP, 400M run for DUs

Four for Friday

Taken from CrossFit Football for Tuesday, this workout has four parts.

Power Snatch 8x2
Eight sets of 2 reps. Work towards max weight.

then...

Strict Pull Ups 3 x max reps

then...

Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

Complete 20 rounds of:

• Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

Results:
Seth - Power Snatch: 135,155(1),145,145,145,150,150,155
     Pull-Ups: 13,12,8
     Broad Jumps: 8'7",8'7 1/2",8'9",8'6 1/2",8'10",8'7 3/4",8'11",9'1/4",8'8 1/2",8'10 1/2"
     Sprints: As Rx'd

Rest Day Fail...

Powarhowse Crew was planning on taking it easy today. That didn't really work out so great. Did:

3 Rounds:

8 Tabata intervals on the Airdyne bike.
10 Sand-bag Get-ups
20 Ring Pull-ups



Justin: 40lb sand bag
Shawn: 60lb sand bag, handful of the pull-ups jumping.

Filling in the gaps

There are several workouts in the spreadsheet that we have yet to attempt. One of them came up for today. Hmm, I wonder if we've been avoiding it. Looks like 'fun'.

"500 Chipper" - 4 Rounds For Time:

• 25 Thrusters - 65 lbs
• 25 Box Jumps
• 25 Back Extensions
• 25 DB Swings - 45 lbs
• 25 Double-Unders

Results:

• Jennifer - 25:21 (300 - 15 reps each), sub 20# Th, 12" box, 20# good mornings, 15# swings, tuck jumps
• Tommy (welcome!) - 28:45 (400 - 20 reps each), sub 15# DB Thrusters, 18" box, 30# swings, tuck jumps
• Todd - 31:45 (300 - 15 reps each), sub 30# Thrusters, 20" box, 25# swings, tuck jumps
• Seth - 33:28, sub 65# good mornings, 24" box

POWARHOWSE STRENGTH DAY!!!

Shawn and I did a SS day today:

Power Clean 5 sets of 3
Overhead Press - 5 sets of 5
Squat - 5 sets of 5

Results:
Justin: PC - 185, OHP - 115, Sq - 255
Shawn: PC - 155, OHP - 135, Sq - 255

No comments?

It's been a long time since we've done this one; I sure wish someone had left comments about how it went.

"080717" - AMRAP in 20 minutes:

• 15 Push-Ups
• 12 Ring Dips
• 9 Push-press - 115 lbs

Results:

• James - alternate workout, see comments
• Seth - 6 Rds + 11 push-ups, as Rx'd
• Jennifer - 6 Rounds, sub knee-push-ups, bench dips, 40# PP
• Todd - 5 Rds + 7 dips, sub bar dips (assisted after 2nd rnd), 85# PP 2 rds, 65# PP remainder

Easily distracted

Visited CFHQ for the first time in a while to confirm the prescribed weight for a random selection and got distracted by the new WOD that was posted for today:

"100510" - 7 Rounds For Time:

• 10 Handstand push-ups
• 10 Dumbbell Squat Cleans - 45lb DBs
• 10 L-pull-ups

Results:

• Jennifer - ~24:20 4 2/3 Rds, sub inverted knee-push-ups, 15# DB SCs, jumping-pull-up+hanging leg raises
• Seth - 34:45, as Rx'd

Go ahead,

be sedentary. I don't expect to be walking quite right after this anyways.

5 Rounds for Time:

• 10 Deadlifts - 185 lbs
• 20 Squats
• 30 Walking Lunge Steps (15 per leg)
• 40 Sit-Ups

RESULTS:

• Seth - 16:58, as Rx'd
• Todd - 17:20, 2 1/2 Rds, sub 95# DL

Itching to go

I was stuck at home for a while this morning with a sick/sleepy kid. Should probably skip the gym to make up for it. Nah, but maybe this one will be quick?

"090427" - 5 Rounds For Time:

• 21 SDLHP - 95 lbs
• 21 Ring Dips

Results:

• Seth - 20:26, as Rx'd

Cinco de Sucko...

In honor of Cinco de Mayo, the POWARHOWSE KREW did:

5 rounds:

5 reps bench press
5 reps DB clean and press per arm
5 reps commando pull-ups per side


Justin: 185lb Bench (weak,) 65lb DB c&p
Shawn: 275lb Bench (skrong,) 65lb DB c&p, sub regular pull-ups.

Ecuador Plus Ten?

Not sure where this workout came from, but the random selector seems to like it.

"Ecuadorian Destroyer" - For Time
10,9,8,7,6,5,4,3,2,1 Rep Rounds:

• KB Swings - 2 pood (~72#)
• 10+Reps Double Unders
• Cleans - 135 lbs
• 10+Reps Burpees
• Handstand Push-ups
• 10+Reps Box Jumps - 24"

So 20,19,18...11 of DU,Burpees,Box Jumps

Results:
Seth - 51:30, No 10+ on Burpees after first round
Jason - DNF

Finding inspiration?

For such an inspirational workout, it's been a long time.

The 300 Workout (for time):

• 25 pull-ups
• 50 deadlift @ 135lbs
• 50 push-ups
• 50 box-jumps
• 50 floor-wipers @ 135lbs
• 25 35lb DB Clean & Press (right arm)
• 25 35lb DB Clean & Press (left arm)
• 25 pull-ups

Results:

• Seth - 23:36, as Rx'd
• Todd - 26:16, 65#DL (34 reps),20"box(30 reps),65# floor wipers (30 reps), 20# C&P, weight-assisted pull-ups (last 25 reps)
• James - alternate workout, see comments.

#271

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

previous

RESULTS:
Jason - 28:30 - 85# BCs and 4" HSPUs, sub'd tuck jumps
Seth - 23:38 - 115# BCs and 4" HSPUs
James - alternate workout, see comments.

MMMBop?

As this is a hero WOD, I'm pretty sure it was some other Hansen. Oh wait, that was Hanson.

"Hansen" - 5 Rounds for time:

• 30 Kettlebell swing - 2 pood (72# DB)
• 30 Burpees
• 30 GHD Sit-Ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Results:
Seth - 39:39, 70# DB

The Odd Couple

We've done this pair of exercises in a 10-1/1-10 arrangement, but we'll go with the 15-1/1-15 (odd only) style today.

For time:

• 15 Handstand push-ups
• 1 L-Pull-up
• 13 Handstand push-ups
• 3 L-Pull-ups
• 11 Handstand push-ups
• 5 L-Pull-ups
• 9 Handstand push-ups
• 7 L-Pull-ups
• 7 Handstand push-ups
• 9 L-Pull-ups
• 5 Handstand push-ups
• 11 L-Pull-ups
• 3 Handstand push-ups
• 13 L-Pull-ups
• 1 Handstand push-up
• 15 L-Pull-ups
  

(Note: If you can't do HSPU, do decline push-ups, with your feet raised above your shoulders as high as possible. If you can't do L-pull-ups, do 1 pull-up and one hanging leg raise for each rep of L-pull-up.)

RESULTS:

• Jennifer - ~18 min, knee-hspu, jumping pull-up + leg-raises
• Todd - 21:18, feet on bar decline ~hspu, ~L-pu
• Seth - 20:19
• Jason - 17:45

Previous

Upping the Rx

The prescription hasn't actually changed since the last time we did this, but body weight has. Guess that means heavier dead lifts.

"Christine" - 3 Rounds for time:

• 500 M row - Sub 50 45# SDLHP
• 12 Deadlifts - bodyweight
• 21 Box Jumps

Results:

• Jason - 16:19, SDLHPs, 165# DLs, 18" box
• Jennifer - 15:48, 20# SDLHPs, 50# DLs, 12" box
• Seth - 19:16, SDLHPs, 205# DLs, 24" box

No WFIBDCSs today

James chose to go fishing instead of working out last time this one came up. Post your excuses for skipping this time around to comments.

3 rounds for time:

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

Results:

• Jason - 20:04, as Rx'd
• James - 25:46, sub 25 sit-ups for Ring Dips
• Seth - 18:57, as Rx'd
• Jennifer - 23:44, sub knee-burpees, 18# PS,2xReps bench dips, .22,.20,.25 mile runs

DEWD THAT SUCKED

Cutting to the chase. Shawn and Justin did:

3 rounds
100+lb sled drag - 100m (uphill/downhill)
10 burpees
10 DB clean+press @ 45lbs


Those sled drags were NO. JOKE. We'll be doing more of those in the future.

Shawn did as Rx. My second sled drag only made it half the distance. Third was at 50+lbs.

Feeling angry?

Nearly every muscle in my body is ticked off today. I'm betting this will take care of any that aren't.

"Anaerobics" - 3 Rounds for Time:

• 21 DB Bench Press - 2x65# DB
• 15 Power Clean - 135#
• 10 Turkish Getup-mills - 40# DB (5 each side)

Results:

• Seth - 22:56, as Rx'd
• Todd (welcome back!) - ~24 min almost finished, 35# DBPB, 50# PC, 15# TGUMs
• Jason - 2 rds in ~23 mins, sub 135# BP, 115# PC, 30# TGUMS

Previous

BACK UP IN THIS PIECE!!!!

Yeah. Reckonize.


Shawn and I did AMRAP in 20 minutes of:

5 deadlifts @ 225lbs
15 push-ups
10 box jumps @ 20"

then

500m row

I did some rounds. Shawn did more. I pulled a 1:45, Shawn pulled a 1:31.

That boy is becoming a force to be reckoned with.

After effects?

Anyone else feeling those thrusters from yesterday? Well get over it. We have some squatting to do!

"CFFB 091009":

Back Squat - 3x5

then

5 Rounds For Time:

• 7 Deadlifts - 315 lbs
• 21 Knees-to-Elbows

Results:

• Jennifer - 65,65x3+45x3,45 - 20:18, sub 80#DL, hanging knee-raises
• Seth - 275,295,295 - 21:38, as Rx'd

Previous

What the...? Oh my!

Pretty simple prescription today. However, as I'm barely on speaking terms with "Fran" to begin with, this has me a bit anxious.

"What-The-Fran"
9,15,21,15,9 Reps For Time:

• Thrusters - 95 lbs
• Pull-Ups

Results:

• Jason - 17:14
• Seth - 12:47
• Jennifer - 18:53, 35# Thrusters, jumping pull-ups

nightmare in my garage...

"Freddy's Revenge" - 5 Rounds For Time:
5 Push Jerk - 185 lbs
10 Burpees

previous

RESULTS:
Jason - 13:23 - scaled to 145#
Seth - 12:24, as Rx'd, cleaned weights from floor
Jennifer - 11:49, sub 40# PJs, knee burpees, cleaned weights from floor

Et tu, Brute?

Side-notes for this one in the spreadsheet suggest that an "AMRAP in 20" form would be more fun. Oh, what the hell, let's find out.

"AMRAP Brutus" - 5 Rounds For Time AMRAP in 20 minutes of:

• 5 HSPU
• 10 Pull-Ups
• 15 Double-Unders Tuck Jumps

Results:

• Seth - 9 Rounds, as Rx'd
• Jason - 10 rounds in 18:08

The Loving Randomizer

If you always hurt the ones you love, then the randomizer must really love us. This was its gentlest suggestion for today.

As Many Rounds As Possible in 20 minutes:

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

Results:

• Jason - 6 + 1/2 Rds
• Seth - 7 Rds + 11 Sit-Ups
• Jennifer - 5 + 1/4 Rds, sub knee-burpees, clapping knee push-ups

Always the off-season?

I don't remember going through the on-season, but we'll stick with the off-season version again, as that's what was randomly selected.

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:

• Seth - 14,11,9 10:23, sub chest-slap push-ups
• Jason - 10,9,8 14:50, as Rx'd

randomized

"090611" - AMRAP in 20 Minutes:
15 Hang Cleans - 115 lbs
12 Ring Dips
15 Sit-Ups

RESULTS:
Jason - 3rds + HCs as Rx'd
Seth - 5rds + 13 HCs as Rx'd

Another random selection

With more HSPU.
It's been just over a year since this one came up.

As Many Rounds As Possible in 20 minutes of:

• 4 Handstand Push-Ups
• 8 Chest-to-Bar Pull-ups
• 12 Deadlift - 135#
• 16 Box Jumps - 20" box

Results:

• Jason - 5 rds + 6 DL
• Jennifer - 6 Rounds, sub inverted knee-push-ups, jumping ctb pull-ups, 50# DL, 10# box
• Seth - 7 Rds + 1 DL

Number 112

Random selection.

21-15-9 Rep rounds for Time:

• Box Jumps
• Handstand Push-ups
• Lunges x each leg
• Knees to Elbows
• Run 400M

RESULTS:

• Seth - 18:50
• Jennifer - 19:36, sub 10" box, decline knee-push-ups, ~kte, .22 mile runs

no time

quick one.

DIANE

21-15-9 rep rounds of

225lb Deadlift
Handstand push-ups

RESULTS:
Jason - 11:03

Playing the Fool

I failed to consult the random selector before heading to the gym, so I have no one to blame but myself. I foolishly selected this "Hero" WOD, 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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

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.

Results:

• Seth - 43:03, as Rx'd

inspired?

watch this:



and then do:

30 Muscle Ups for time

go.

RESULTS:
Jason - ~7:30 skewed by additional timeout mid-workout and by sub'd jumping MUs

Why oh why

did it have to be Thrusters? Stupid random selector.

5 Rounds for Time:

• 25 Thrusters - (Men 65#, Ladies 45#)
• 10 L-Pull-ups

Results:

• Seth - 18:07, as Rx'd

Previous

no can decide...

...so after randomly clicking old workouts for awhile, we have this...

10-9-8-7-6-5-4-3-2-1 rep rounds of

185lb back squat
135lb power clean
35lb weighted pull-up


Scale weight according to ability.

RESULTS:
Jason - DNF - rep-rounds 10 through 6 as Rx'd in ~32 mins.

unworthier than thou...

"Unworthy"

Five rounds of:

Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40 (35#)
Pull-up: 20-10-5-10-20

1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up
etc...etc...

RESULTS:
Jason - 27:39
Seth - 21:48

ON again...

"Popeye" - 10 Rounds For Time:
10 Hang Power Clean - 95 lbs
5 Handstand Push-ups

RESULTS:
Jason - 16:23

old school justin stylin...

older workout revisited:

EXERCISES

Burpull – Burpee to pull-up . Leap out of the bottom of the squat of the burpee to grab a pull-up bar and perform one pull-up. If your pull-up bar is not very high, substitute one full burpee followed by one full pull-up per rep.

Ridiculous DB Complex – Turkish Get-up to 5x DB power snatch (example performed with BB) to 3x Windmills, then down. Do the getting up portion of the Get-up, then perform five power snatches, then perform three windmills (focusing on keeping the legs locked out if you can,) then complete the laying back down portion of the get-up. This equals one repetition of the complex.

WORKOUT


FOR TIME

21 Burpulls
Complex, 5 reps per arm @35LBS
15 Burpulls
Complex, 5 reps per arm @35LBS
9 Burpulls
Complex, 5 reps per arm @35LBS

RESULTS:
Jason - 30:58, sub'd 25# DB
Seth - 25:27, as Rx'd

mainsite WOD again

MONDAY 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

RESULTS:
Jason - 7:03 - sub'd tuck jumps

mainsite WOD

borrowed today's crossfit.com wod

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

RESULTS:
Jason - 7rds + 3 HSPUs for both...then continued to 12 rds + 11 reps for PUs alone

No time for silliness

Gotta get to the gym.

AMRAP - 20 Minutes:

• 10 Pull-Ups
• 20 Lunge Steps - 2x 40# DB
• 10 Ring Dips (or 20 Bar Dips)
• Overhead Carry - 2x 40# DB (eqiv. Lunge distance)

Lunge/OH carry distance should be approx. 60 ft. to match last time.

Results:

• Jennifer, 7 Rounds + Pull-Ups, sub jumping pull-ups, 10# DBs, bench dips
• Seth - 7 Rounds, as Rx'd

Get Lost!

I was lucky enough to avoid this one last time. Seem to have misplaced my four leaf clover today.

"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:

• Seth - 5 Rounds + HPC
• Jason - 4 Round + DL, sub 115#

Making it official

This is not the workout as originally posted, but I'm going by the form as it appears in The Spreadsheet of Pain and Suffering:

21-15-9 Rep rounds for Time:

• Bench Press - 185#
• Hang Power Clean - 135#
• Knees to Bar

Results:
Seth - 19:27, subbed Power Cleans by mistake.
Jason - 30:01, sub 165# bench, KTE

Some kind of sign?

Random selector provides three options, and two of the three today were this workout. Can't fault it for loving some good snatches.

"090426": 21-15-9 Rep Rounds For Time:

• Squat Snatch - 95 lbs
• Chest-to-Bar Pull-Ups

Results:

• Jason - 13:58, sub 65# hang squat snatches, regular PU
• Seth - 17:19, as Rx'd

so whatcha whatcha whatcha WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

RESULTS:
Jason - 18:32

Who's Number One?

Well according to the spreadsheet, it's this workout. Origin unknown.

"The Mooch" - AMRAP in 15 Minutes:

• 3 Back Squat - 225 lbs
• 6 Pull-Ups
• 9 Push-Ups

Results:
Seth - 11 + 1/3 Rounds, as Rx'd
Jason - 8 Rounds, 1st 2 @ 205#, last 6 @ 185#

Ride Your Flying Pig

It actually happened. Pigs flew, or some other such miracle.

In honor of this event, (remnants of) the old Bowman Infidel crew gathered at UALR for a little workout known as "Fight Gone Bad"

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. This can be done in a 5 round variant, but we chose the 3 round version. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps) - Sub 25# DB Thrusters
   
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps) - Sub 25" box
   
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Results

	Thrusters	SDLHP	Box Jumps	Push Press	Rowing	TOTAL
James	22,16,13: 51	15,10,11: 36	12,13,11: 36	20,13,15: 48	11,10,15:36	207
Justin	12,10,8: 30	13,11,11: 35	24,17,15: 56	20,20,20: 60	11,10,8: 29	210
Seth	15,11,10: 36	15,10,9: 34	20,18,18: 56	47,27,25: 99	20,15,14: 49	274

Note: Rotation order of the exercises does affect the scores, so starting stations for reference:
James - Thrusters
Justin - Box Jumps
Seth - Push Press

dear body, we quit. sincerely, your legs.

21-15-9 rep rounds of:

DB power snatch @ 35# (21 reps each arm, 15 reps each arm, 9 reps each arm)
DB swing @ 55#

run 400m after each round

RESULTS:
Jason - 18:32

well here's what i did...

borrowed a crossfit football workout...and my legs are so angry...

Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows

RESULTS:
Jason - 20:41 - 165# fs rds 1-6, 145# rds 7-10

Borrowed Brutality

This is not the first time we've borrowed this workout from CFFB. Bet it hasn't gotten any easier since then.

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
  

Results:
Seth - BS: 305,305,305 - 18:20, as Rx'd
Jason - BS: 175,205,205x3 - 18:15, sub 135# PCs

Be Concise

Keeping it short again today.

AMRAP in 15 min of:

• 5 Burpees
• 5 Pull-ups
• 5 Hang Power Cleans - 65 lbs

Results:

• Seth - 14 Rds + 2 pull-ups
• Jennifer - 8 Rds + pull-ups, sub jumping pull-ups, 20# HPC
• Jason - 9 Rds, sub 115# HPC

Addendum: Actually did this one more recently, but didn't put the results in the spreadsheet.

Really?

More deadlifts?

For Time:
Run 400M

21-15-9 Rep rounds of:

• KB Swings - 1 pood (35#)
• Push-up
• Deadlift - 155 lbs

Run 400M

Results:
Seth - 13:37, as Rx'd
Jason - ~16 mins, did 800M first run + 11:10

Who needs to breathe?

The KTEs yesterday and this hearty helping of sit-ups today could make for a tough combo.

10-8-6-4-2 Rep Rounds For Time:

• Sumo Deadlift High Pulls - 95 lbs
• Overhead Squats - 95 lbs
• 5 x reps Sit-Ups
• 5 x reps Double-Unders

Results:

• Jason - 18:39, sub 65#OHS, tuck jumps
• Jennifer - 19:02, sub 30# SDLHP, air squats rds 2-5, step-ups for DU
• Seth - 14:19 as Rx'd

Manic monday

Busy morning left no time to post before the gym. Random selections included this simple one that looked short based on results from last time.

5 Rounds for time:

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

Results:

• Seth - 10:10 as Rx'd
• Jennifer - 10:17, sub 80# DL, ~KTEs

Holy "L"

I've been having a hard enough time getting my chin over the bar with kipping pull-ups. These L-pull-ups should be 'fun'.

3 Rounds For Time:

• 40 Double-Unders
• 30 SDLHP - 45#
• 20 Wall-Ball - 20# Ball or 20# DB Thrusters
• 10 L-Pull-ups

Results:

• Seth - 17:30, DB Thrusters
• Jason - DNF, 2 rds in 15:27

Previous

Total regression?

Random selections of the day included the CrossFit total. Time to see if any gains during the short stint of Starting Strength remain after the layoff that followed.

"CrossFit Total" - Total weight lifted in:

• Back Squat - 1 rep
• Shoulder Press - 1 rep
• Deadlift - 1 rep

Results:

Seth:

• 345,365(PR),375 Squat
  
• 175,185,180 Press
  
• 405,420,420(PR)

Total: 965 (PR)

Previous

Instant Nausea

Just looking at this random selection has caused the Pukey-signal to light up.
70 Burpees? Really?

"080827" - For Time:

• 30 Handstand Push-Ups
• 40 Pull-Ups
• 50 DB Swings - 55 lbs
• 60 Sit-Ups
• 70 Burpees

Results:

• Seth - 22:14

That can't be right

According to the spreadsheet, this hasn't been the officially posted WOD in a very long time, though we've done several variations or as an alternate workout apparently. Sure seems like we've done this more recently. Regardless, it's:

"J.T."
21-15-9 reps of:

• Handstand push-ups
  
• Ring dips
  
• Push-ups
  

Results:

• Seth - 22:00, last 5 HSPU did not touch head to ground

OK, FINE. I'LL START WORKING OUT AGAIN TOO!

Sorry for my absence the last few months.



Shawn's been hitting it solo pretty hard lately in a more metcon-cardio-centric manner and is crushing his goals. I've been sitting around like a lardass and am just now getting back after it. We've adapted a couple of previous posts the last couple of days. Yesterday, did:

• 30 lateral burpees over step box
• 30 box jumps, 24"ish
• Walk across the gym and up a flight of stairs to the treadmills, Sprint 200m
• 20 L-Burpees
• 20 Box Jumps
• Walk, Stairs, Jog 400m
• 10 L-Burpees
• 10 Box Jumps
• Walk, Stairs, Stumble 800

Completed in Forever:Day

Today, did:

4 rounds

• 5x Power clean (x1) Push Press (x2) @ 115lbs
• 10 pull-ups
• 30 push-ups

Completed in Some:More

Uncalloused

Apparently my midsection wasn't the only thing to go soft during my CF hiatus. I also appear to have lost what callused protection my hands used to enjoy. The over-sized, well knurled pull-up and deadlift bars at the DAC have just destroyed them. Luckily they'll get a break today with this random selection:

AMRAP in 15 min of:

• 10 push ups
• 10 box jumps - 32" box

Results:

• Seth - 12 Rds, 33" box, did jumps first by mistake

Pick ... AND POST

Barely got the chance to look up a random selection workout before the gym, no chance to post. I was trying to be on time for Jennifer's first day at the DAC.
I don't remember the workout; it's been posted before, but listed the Thruster weight at 75 lbs. Spreadsheet has it as:

AMRAP in 20 minutes of:

• 10 Thrusters - 95 lbs
• 10 Knees-to-Elbows

Results:

• Jennifer - 10 1/2 Rds, sub 30# Thrusters, hanging knee raises
• Seth - 10 Rds, as Rx'd

Pre-planned insanity

I've been wasting too much time at the gym flipping through the workout list, so I dusted off the workout randomizer today and wound up with this beauty. I'm having reservations about the wisdom of the randomizer already.

5 Rounds For Time:

• 5 Deadlifts - 275 lbs
• 10 Lateral-jump Burpees (jump sideways over bench/aerobics step each rep)
• 20 Pull-ups
• 30 Sit-Ups

Results:

• Seth - 29:42, as Rx'd

What is CrossFit again???

I'm getting something from my distant memory...I'm going to guess...is it a kind of shoe?

It's been a while. Like "two weeks" a while. So I went with a random selection from the CrossFit bible. Not a great move.

"Gates of Fire" - For Time:
50 GHD Sit Ups
50 Push-ups
100 Thrusters @ 65lbs
50 Push-ups
50 GHD Sit Ups

Previous, previous

Results:
James - ??:??, sub regular situps, sub 65 thrusters at Rx'd weight.
Seth - 26:47, sub steep decline sit-ups

Where's me spinach?

Me strength g-g-g-gone.

"Bluto" - 5 Rounds For Time:

• 7 Squat Cleans - 135#
• 15 Handstand Push-ups

Results:

• Seth - DNF, 4 Rounds in 20:43

Making introductions

Ah the joy of doing burpees by oneself in a congested weight room in a new gym filled with strangers. I'm just glad Pukey didn't join in the fun.

AMRAP in 15 min:

• 5 Burpees
• 5 Pull-ups
• 5 Hang Power Cleans - 65 lbs

Results:

• Seth - 13 Rounds

Previous

Headed downtown?

Tried out the Downtown Athletic Club for the first time today. Did this little leg-wrecker while checking things out.

5 Rounds for Time:

• 10 Deadlifts - 185 lbs
• 20 Squats
• 30 Walking Lunge Steps (15 per leg)
• 40 Sit-Ups

RESULTS:

• Seth - 21:27, as Rx'd

Previous

Put an end to muscular atrophy

Lift something heavy.

15-12-9 Rep rounds For Time:
Back Squat - 225#
Power Cleans - 135#
Weighted Pull-Ups - 50#

Results:
Seth - 20:34, sub unweighted pull-ups

Previous

Happy Mond---oh wait, it's Tuesday

I missed Monday because there wasn't a couch, a TV and fattening left-overs at the gym. I had to go home to find all three of those. I felt like crap and didn't have it in me to workout.

Today I hope to get things going again with a step-up in weight on Squat Cleans:

5 rounds for time:
5 Hanging Squat Clean, 135lbs
25 Sit-ups
7 Strict Pull-ups

Results:
James: 15:09

Home Sweat Home

I did a sick-kid-friendly workout in the garage today.

4 rounds for time:
10 lateral burpees
5 handstand pushups
25 situps
400 meter run

Lateral burpees are side-to-side, jumping over a Tupperware crate lid (~1.5 feet across). Burpee + jump-over = 1 rep.
Runs were from my driveway to the end of the culdesac and back, which is roughly .25 miles as measured by the car. It's uphill the whole way there and was a complete biatch.

Results:
James: 22:45

Experimentationalism

Hopefully this witch’s brew of exercises has the right amount of gooey toughness to invoke the presence of a sweat angel. Or, maybe, the experiment’s yield will be a sinister one, summoning the dark forces of Pukie! Or perhaps my bar and I shall go wanting, blinking in confusion at the minimal effort required to finish. Only time will tell!

10 rounds for time of:

3 Power Cleans, 135
3 Push Press, 135
10 Push-ups
15 Sit-ups

Results:
James: 19:53

Wishful Thinking

I may be pushing my luck by trying to complete this without losing my bar mid-workout.

"Daniel" - For Time:
50 Pull-ups
400 meter run
21 Thrusters – 95 lbs
800 meter run
21 Thrusters – 95 lbs
400 meter run
50 Pull-ups


It's been a long time since Daniel has visited the infidel blog:
Previous

Results:
James: DNF, sub 40# DBs for thrusters. Finished the second round of thrusters in around 16 minutes and quit

MLK Day Painstorm

"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.

previous

Results:

James: 23:36, sub 35# DBs

Apprehensive

I'm not quite sure how this will turn out.

“What the Hell is That Guy Doing?!?” For time:
30 Lateral Burpees
30 Box Jumps
200 Meter Run
20 Lateral Burpees
20 Box Jumps
400 Meter Run
10 Lateral Burpees
10 Box Jumps
800 Meter Run

Burpees will be side-to-side, jumping over the plank from a box set.
Box Jumps will be ~20"

Results:
James: 16:26

Fourth Time's the Charm

I've tried today's workout three times. I've failed miserably three times. Maybe the fourth time's the charm for:

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:
James: 22:34, sub 95 lbs
Seth: 20:01, sub 115 lbs

Previous, previous, previous, previous

Deadleg

I hope my legs can handle this burner, which was last attempted in May 2009.


"Kelly" - 5 Rounds for time:
•Run 400 meters
•30 box jumps, 24 inch box
•30 DB Thrusters - 20#

Results:
James: 34:32. My box probably wasn't a full 24". I'd guess more like 20"...that's what she said! Sorry, can't pass up a good that's what she said opportunity.

That Which is Jonesworthy, So Too Must Be Jamesworthy

This is an adaptation of the Jonesworthy WOD from the CF Bible (Seth’s excel spreadsheet). I changed Pull-ups to Thrusters and swings to Ab Rolls. Should be fun!

Jamesworthy
20-16-12-9-6-3 - Rounds for Time
1 x Reps – Thrusters, 95#
2 x Reps – Kneeling Ab Rolls or V-ups
3 x Reps - Squats

for you English majors that's:

20 16 12 9 6 3 - Thrusters
40 32 24 18 12 6 - Ab Rolls
60 48 36 27 18 9 - Squats

Results:
Seth - 23:58, sub unanchored sit-ups

Not as complex as it looks...

The Powerhouse workout today was a grinder, not for time:

3 rounds:

5x 55lb Goblet squats + 50ft DB suitcase carry, onto and off of platform
(Repeat 5x without letting the DB touch the ground, then do:)
10 Man-makers @ 2x25lb DB's
10 Windmills @ 1x25lb DB
20 Burpees

Strange Looking

The format of the running in this workout is against the infidel norm. Aaaaand it's quite puney. But I just started running again after a ~2 month break because of shin splints, so SHUT UP. And it should also be noted that I tacked the run onto the end of the workout instead of doing a few smaller runs during the workout because 10Fitness sucks my balls and I would probably lose my bar if I left it for long enough to run.

For time:
5 rounds of:
10 strict pull-ups
30 push-ups
10 Hang Power Cleans, 95#

Then run 1/2 mile

Results:
James: roughly 27 minutes. I had a dupe-dee-doo moment and forgot to look at my watch until I got back into the locker room. But 27 is pretty close.