Something about the transition between running outside in the cold and coming into the (newly painted) heated gym for the OHS took its toll during this workout at the 10+ Crossfit class today.
"Nancy" - 5 Rounds For Time:
The five or six hours of leaf raking and other yard work on Sunday did not reduce the tightness from the deadlifts and power cleans from Friday's workout. The crossfit class really could have chosen something else for today and not hurt my feelings.
10 Rounds For Time:
The 10+CrossFit Gym had this workout prescribed for today. It's a take on this hero WOD. I was paired with a huge bodybuilder type who was new to CrossFit. He had to stop half way through his fourth round and let me finish my fifth before reducing the weight to complete his portion. We were the only team in the class to do the Rx'd weight.
"Team D.T." - 10 Rounds For Time:
One last workout before we enter a holiday stretch of inconsistent schedules and a low likelihood of workouts. Making this one count with:
"The Chief"
Score is max rounds in 3 minutes of:
This (as far as I know) is the original Painstorm workout. It's rough, but not the worst of them by any stretch.
"Painstorm I" - For Time:
There was some debate about whether to include dips as part of the circuit today, but "When I dip you dip we dip."
Bench Press - 3 x 5
Then
21-15-9 Rep Rounds For Time:
Those heavy deadlifts are hard to hold.
Deadlifts - 2 x 5
Then
3 Rounds for Time:
Working on explosive hip extension movements and lifting form today.
Broad Jumps
Hang Power Cleans / Power Cleans
Weighted Sled Push / Pulls
Results:
Casey decided to show me how to squat today.
Back Squats - 3 x 5
Then
3 Rounds For Time:
Holidays and some inclement weather has made gym attendance a bit inconsistent of late and it showed in the results today.
Bench Press - 3 x 5
Then
3 Rounds For Time:
But Angie is a spiteful little b----.
Bench Press - 3 X 5
Then
"Angie" - For Time:
Somehow I suspect that the past week of gluttony and sloth may not make for the best performance in the gym today.
Deadlift - 2 x 5:
Then
4 Rounds For Time:
It is hard to gauge your limits if you're afraid to fail. Fear was not the issue today.
Bench Press - 3 x 5:
Then
3 Rounds for Time:
Sometimes two sets is enough for some of us.
Back Squats - 3 X 5
Then
21-15-9 Rep Rds for Time of:
There are actually previous results for the met-con portion.
Deadlifts - 2 x 5:
Then
AMRAP in 20 Minutes of:
Upped the reps per set slightly in the AMRAP today for a little different stimulus.
Bench Press - 3 x 5:
Then
AMRAP in 20 Minutes of:
Just a simple twenty minute AMRAP today.
AMRAP in 20 Minutes:
Or some fancy way of saying we needed a change of routine
Broad jumps for max distance. Six attempts are allowed:
Then
5 Rounds of Sprints:
There's beginning to be some achy joints and lingering soreness in our group. I hope the upcoming season of over-eating will eliminate these effects of possible overtraining.
Power Cleans - 3 x 3:
Then
21-15-9 Rep Rounds For Time:
Decided to skip the AMRAP and play on the C2 today.
Bench Press - 3 x 5
Then
Find max wattage on rower
Then
Row 500M for time
Results:
In case you were wondering what pairing V-Ups and Sit-Ups back-to-back feels like, and you shouldn't, we found out today. It hurts. It really hurts.
Back Squats - 3 x 5
Then
AMRAP in 20 Minutes:
The met-con didn't look as bad until noticing the walking lunge reps were prescribed "per leg".
Press - 3 x 5
Then
21,15,9 Rep Rounds For Time:
Something about the prospect of Beer Fest may have hampered the effort today.
Bench Press - 3 x 5
Then
A couple rounds of:
The broad jumps began to look like short-bus kangaroo hops in the later rounds.
Deadlift - 2 x 5
Then
5 Rounds for Time of:
Casey has made impressive gains on his squats and the gap between the weights we use has narrowed considerably. Time to find out how narrow the gap has become/
Back Squats - 3 x 5:
Then
AMRAP in 20 Minutes:
We are still working out some kinks in our power clean form, including cracking kneecaps, bent arms, and/or splayed landing position.
Power Clean - 3 X 3:
Then
AMRAP in 20 Minutes of:
Despite still feeling the effects of Murph on Tuesday, we attempted this on Thursday
Bench Press - 3 X 5:
Then
AMRAP in 20 Minutes of:
Revisited this hero workout. Sure am glad no weight vests were available.
"Murph" - For time:
Results:
Time to check our max strength levels with a CrossFit total. The sum of the 1 rep max weight managed in each of three lifts.
Pretty exhausting workout routines this week, but back squats must be done!
Back Squats - 3 X 5:
Then
AMRAP in 20 Minutes of:
We got a laughter-inducing reminder today about making sure a bar is loaded properly. Nothing major, but at max weights, even an extra 2 1/2 lb plate on one side can make a difference when pressed overhead.
Press - 3X5:
Then
AMRAP in 20 Minutes of:
Some of these exercises require some practice and some degree of coordination.
Power Cleans - 3X3:
Then
"080531" - For Time:
Surprised we were able to gain access to the bench today.
Bench Press - 3x5:
Then
AMRAP in 20 Minutes:
We all needed something a bit shorter today. We'd hoped for easier as well, but it didn't feel that way.
For Time:
And don't forget your spinach.
Deadlifts - 2 X 5
Then
"Popeye" - 10 Rounds For Time:
Going to attempt to bench today
Bench Press - 3 X 5:
Then
5 Rounds For Time:
With some squats
Back Squats - 3 X 5:
Then
AMRAP in 20 Minutes:
Landon's first time with the Turkish Get-Up. Fun stuff.
AMRAP in 20 Minutes:
Decided not to wait in line for a turn at the only bench press station.
Bench Press - 3x5:
Then
"081020" - AMRAP in 20 minutes:
Why would a gym with the number of patrons of 10 Fitness have only one bench press set up? It is absurd.
Bench Press - 3x5:
Then (repeat of yesterday)
AMRAP in 10 Minutes:
I have been plagued by nagging left shoulder pain of late and the high number of pushups and burpees on Monday aggrevated it badly. Casey tweaked a hamstring during warmups and I butchered my shins when I missed a rep on box jumps. All told: a pretty forgettable gym day.
Deadlift 1x5:
Then
AMRAP in 20 Minutes:
The gym is way too busy after 5:00. The shortage of barbells caused us to rethink our planned metcon portion.
Back Squats - 3x5:
Then
AMRAP in 20 Minutes of:
Since Landon is a bit new to the barbell movements we utilize, we took time on Friday to familiarize him with several of the core lifts.
Form work, Back Squats, Press, Deadlift, Power Clean
Then
AMRAP in 10 Minutes:
| Wall Ball | SDLHP | Box Jumps | Push Press | Rowing | TOTAL | |
| Casey | 20,17,13: 50* | 13,7,9: 29 | 15,17,15: 47 | 10,7,10: 27 | 10,7,8: 25 | 178 |
| Landon | ?,?,0: ? | 12,?,?: ?* | 15,?,?: ? | ?,?,?: ? | ?,?,?: ? | ? |
| Seth | 22,20,17: 59 | 17,17,13: 47 | 46,38,33: 117 | 18,17,20: 55 | 23,18,19: 60* | 338 |
Casey and I both felt fatigued quickly during the metcon portion today.
Power Cleans - 3x3:
Then
AMRAP in 20 Minutes of:
Seems to follow most Mondays.
Press - 3x5:
Then
AMRAP in 20 minutes:
Decided to crash the crossfit class today. Turned out to be a team/partner workout day. Here's what was prescribed:
14 Rounds For Time (30 Minute time limit):
Regardless of the type, this chief is one tough workout. It will be fun introducing Casey to the chief today.
"The Chief"
Score is max rounds in 3 minutes of:
Casey's first time doing Turkish Get-Ups
Press - 3 X 5:
Then
AMRAP in 20 Minutes of:
Nothing too extreme. Have to work our way up to a "Painstorm"
Back Squat - 3 x 5:
Then
5 Rounds for Time of:
