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.