"Special" Kangaroos

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:

• 10 KB Swings
• 15 Push-Ups
• 10 V-Ups
• Broad Jumps - 50 ft

Results:

• Seth - 315,365 - 10:33, 70# KB
• Casey - 275 - 16:45, 35# KB
• Landon - 175,185 - 14:31, 35# KB

Closing the gap

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:

• 10 Pull-Ups
• 10 Box Jumps - 30" box
• 10 Sit-Ups
• 10 Jumping Lunges (5 per leg)

Results:

• Seth - 300,305,310 - 9 Rds + 5 pull-ups
• Casey - 295,300,305 - 3 Rds + ~4 rds, sub squats for box jumps, no lunges due to sore knee

Form breakdown

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:

• 5 Turkish Get-Ups (per arm) - 25# DB
  
• 10 Hang Power Cleans - 65#
  
• 10 Sit-Ups
  
• 5 DB Snatches (per arm) - 25# Db

Results:

• Seth - 235,235,240(1) - 8 Rds + TGU
  
• Casey - 175(2),175(2),155 - 7 Rds + 5 TGU, 15# DB, 45#HPC
  
• Landon - 85,95,105,105 - 4 Rds, 15# DB, 45#HPC

Previous

Heroic Hangover

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:

• 5 Push-Ups
• 10 KB Swings - 35# KB
• 10 Sit-Ups
• 10 Hang Power Cleans - 95#

Results:

• Seth - 225(4),225(4),225(3) - 14 Rds + Swings
• Casey - 225(4),225,230(3) - 11 Rds + Swings, sub 65# HPC
• Landon - 165,170,180(3) - 10 Rds, 45# HPC

Half-Heroic

Revisited this hero workout. Sure am glad no weight vests were available.

"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 - 45:00, as Rx'd
  
• Casey - 36:00, 1/2 Murph
  
• Landon - 44:30, 1/2 Murph

Checking the total

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.

• Back Squat
• Press
• Deadlift

Results:

• Seth - BS: 365, Press: 175, DL: 395 : 925
• Casey - BS: 345, Press: 160, DL: 365 : 880
• Landon - BS: 200, Press: 135, DL: 215 : 550

What's not sore?

Pretty exhausting workout routines this week, but back squats must be done!

Back Squats - 3 X 5:

Then

AMRAP in 20 Minutes of:

• Row 300 Meters
• 10 Push Press - 85#
• 10 V-Sit-Ups
• 10 Air Squats
• 10 Bar Dips

Results:

• Seth - 295,300,305 - 4 Rds + squats
• Casey - 295, 300(PR), 300(3) - 3 Rds + push press, 75#pp, jump bar dips

Unbalanced bars

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:

• 10 Pull-Ups
  
• 10 Push-Ups
  
• 10 Sit-Ups
  
• 10 Box Jumps

Results:

• Seth - 150,157.5(4),155 - 8 Rds + 4 Box Jumps, 30" box
  
• Casey - 145,150(4),150(4) - 7 Rds, 24" box, jpu
  
• Landon - 100,110,115 - 5 1/4 Rds, 24" box, jpu

Getting coordinated

Some of these exercises require some practice and some degree of coordination.

Power Cleans - 3X3:

Then

"080531" - For Time:

• 10 Thrusters - 135 lbs
  
• 50 Double-Unders
  
• 8 Thrusters - 135 lbs
  
• 40 Double-Unders
  
• 6 Thrusters - 135 lbs
  
• 30 Double-Unders
  
• 4 Thrusters - 135 lbs
  
• 20 Double-Unders
  
• 2 Thrusters - 135 lbs
  
• 10 Double-Unders

Results:

• Seth - 235,240(2),240(2) - 9:30, sub tuck-jumps
  
• Casey - 175,180,175 - 15:23,110#, tuck-jumps
  
• Landon - form work + 65,65,85 - 16:03, 65#, tuck-jumps

Chesticles

Surprised we were able to gain access to the bench today.

Bench Press - 3x5:

Then

AMRAP in 20 Minutes:

• 10 Pull-Ups
• 10 Push-Ups
• 10 Sit-Ups
• 10 Squats
• Run 400 M

Results:

• Seth - 225,230,235(4) - 5 Rds
• Casey - 225,230,235(4) - 3 Rds, jpu
• Landon - 160,165,175(3) - 3 Rds + Push-ups, jpu

Q.A.D.

We all needed something a bit shorter today. We'd hoped for easier as well, but it didn't feel that way.

For Time:

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

Results:

• Seth - 9:36, as Rx'd
• Casey - 15:32, as Rx'd
• Landon - 15:32, 95# DL

Inflated forearms

And don't forget your spinach.

Deadlifts - 2 X 5

Then

"Popeye" - 10 Rounds For Time:

• 10 Hang Power Cleans - 95#
  
• 5 Handstand Push-Ups

Results:

• Seth - No deads, 15:00 as Rx'd
  
• Casey - 315, 12:29, 75# HPC, feet-on-box HSPU
  
• Landon - 185,185, 14:16, 45# HPC, knees-on-box HSPU

Battle for a Bench

Going to attempt to bench today

Bench Press - 3 X 5:

Then

5 Rounds For Time:

• 10 Renegade Man-Makers
  
• 10 DB Snatches (per arm)
  
• 10 Sit-Ups
  
• 10 Squats

Results:

• Seth - 225,225,230(3) - 24:10, 35# DBs
  
• Casey - 225,225(3),225(2) - 37:18, 20# Dbs

Starting the week

With some squats

Back Squats - 3 X 5:

Then

AMRAP in 20 Minutes:

• 10 Pull-Ups
  
• 10 Box Jumps
  
• 10 Sit-Ups
  
• 10 Jumping Lunges

Results:

• Seth - 295,300,305 - 8 Rds + 6 JLunges, 30" box
  
• Casey - 280,285,295 - 7 Rds, 24" box, jpu
  
• Landon - 95,135,140 - 4 Rds + Box Jumps, 24" box, jpu

Teaching the TGU

Landon's first time with the Turkish Get-Up. Fun stuff.

AMRAP in 20 Minutes:

• 3 Turkish Get-Ups (per arm) - 45# DB
  
• 6 DB Snatch (per arm) - 45# DB
  
• 9 Push-Ups
  
• 12 KB Swings - 55# KB

Results:

• Seth - 6 Rds + 2 TGU
  
• Landon - 3 Rds + 1 TGU, sub 20#DB,35#KB

Bench Press

Decided not to wait in line for a turn at the only bench press station.

Bench Press - 3x5:

Then

"081020" - AMRAP in 20 minutes:

• 5 Thrusters - 95#
  
• 7 Hang Power Cleans - 95#
  
• 10 SDLHP - 95#

Results:

• Seth - 150,150,150(4) - 8 Rds
  
• Casey - 140,140,140 - 7 Rds, sub 75#

Wednesday

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:

• 10 Box Jumps - 30/16" box
• 5 L-Pull-Ups / KTE
• 10 Hang Power Cleans - 75/45#
• 50 Single-Unders

Results:

• Seth - 185,225 - ~5 Rds
• Landon - 155,160(3),160 - ~3 Rds

Injury prone

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:

• 10 Box Jumps - 30/16" box
  
• 5 L-Pull-Ups / KTE
  
• 10 Hang Power Cleans - 75/45#
  
• 50 Single-Unders

Results:

• Seth - 365 - 7 Rds + bloody shin + HPC
  
• Casey - 315(1) - 6 Rds + bandaid search + KTE