What's an OHS?

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:

• Run 400 M
  
• 15 Overhead squats - 95#
  

Results:

• Seth - 20:57, as Rx'd

Damn yard work

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:

• 15 Deadlifts - 135#
• 15 Push-Ups

Results:

• Seth - 16:13, as Rx'd

'Fun' Friday

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:

• 9 Deadlifts - 155#
  
• 7 Hang Power Cleans - 155#
  
• 5 Push Jerks - 155#
  Note: Each member of the two person team performs alternating rounds (5 each) to total the 10 rounds.

Results:

• Seth + Corey ~ 20:00

Happy Holidays

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:

• 3 Power Cleans - 135#
• 6 Push-Ups
• 9 Squats

Rest 1 min b/t cycles, Repeat for 5 cycles.

Results:

• Seth - 5,4 2/3,4,4,4 1/3, as Rx'd
  
• Casey - 4,3 1/3,3,2 2/3,3, sub 115# PCs
  
• Landon - 4,3 1/3,3,2 2/3,3, sub 65# PCs
  

Previous

Original Pain

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:

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

Results:

• Seth - 20:21
  
• Casey - 40:50, sub jumping pull-ups
  

Been a While

Da Dip

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:

• Knees-to-Elbows
  
• Push-Ups
  
• Sit-Ups
  
• Box Jumps - 24" box
  
• Bar Dips
  

Results:

• Seth - 235,240,240(4) - 16:12, sub knees-to-bar, 30" box
  
• Casey - 225(4),225(4),225(4), 20:08, sub jumping dips, 30" box rds 2,3
  
• Landon - 185,195(4),200(3), 19:43, sub jumping dips
  

Get a grip

Those heavy deadlifts are hard to hold.

Deadlifts - 2 x 5

Then

3 Rounds for Time:

• 10 Pull-Ups
  
• 15 Push-Ups
  
• 10 V-Ups
  
• 15 KB Swings - 35# KB
  
• Run 400 M
  

Results:

• Seth - 375,405(1) - 13:42, sub chest-to-bar pull-ups, 55# KB
  
• Casey - 365(1),345(2) - 21:34, sub jumping pull-ups
  
• Landon - 200,225 - 22:29, sub jumping pull-ups
  

Form work Friday

Working on explosive hip extension movements and lifting form today.

Broad Jumps

Hang Power Cleans / Power Cleans

Weighted Sled Push / Pulls

Results:

• Seth - completed
  
• Landon - completed
  

Squat lessons

Casey decided to show me how to squat today.

Back Squats - 3 x 5

Then

3 Rounds For Time:

• 10 Pull-Ups
  
• 15 Push-Ups
  
• 20 Sit-Ups
  
• 25 KB Swings
  

Results:

• Seth - 305,310,315(2) - 9:07, chest-to-bar pull-ups, 55# swings
  
• Casey - 315,320,325 - 17:36, jumping pull-ups, 35# swings
  

De-Icer

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:

• 5 Pull-Ups
  
• 10 Push-Press - 75#
  
• 15 Box Jumps
  
• 20 Squats
  

Results:

• Seth - 230,235,240(3) - 6:30, ctb pu, 30" box
  
• Landon - 185(4),185,190(3) - 10:25, 2 Rds, sub 45#pp, 24" box
  

Feeling girly?

This uses the same weights and exercises as "Fran" and "Diane" with a different rep scheme. Since either of the two girl workouts are rough in their own right, it's not surprise that the combination was awful.

"Friane" - 3 Rounds for Time:

• 15 Deadlift - 225#
  
• 15 Handstand Push-ups
  
• 15 Pull-Ups
  
• 15 Thrusters - 95#
  

Results:

• Seth - 25:29, as Rx'd
  
• Casey - 36:57, sub jumping-pull-ups, toes-on-box hspu
  
• Landon - 42:47, sub jumping-pull-ups, toes-on-box hspu, 125# DL, 65# Thrusters
  

Previous

It's just a little girl...

But Angie is a spiteful little b----.

Bench Press - 3 X 5

Then

"Angie" - For Time:

• 100 Pull-Ups
  
• 100 Push-Ups
  
• 100 Sit-Ups
  
• 100 Squats
  Complete all 100 Reps of an exercise before moving to the next exercise
  

Results:

• Seth - 230,230,235(4) - 23:33
  
• Casey - 225(3),225(2),225(1) - 39:04, jumping pull-ups
  

Turkey Day Hangover

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:

• 15 Push Press - 95#
  
• 10 V-Ups
  
• 15 Squats
  
• 10 KB Swings - 55#
  

Results:

• Seth - 325,345 - 10:44
  
• Landon - 185,200 - 15:40, 3 Rds, 65#pp,35#kb