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