The 300 (+50) Workout

Had to make some on the spot adjustments today due to lack of availability of equipment (see below.) We scrapped our scheduled workout and instead did "The 300 workout" of Men's Health and 300 DVD supplimental materials fame. Due to a clerical error, however, we did 25 more reps per arm of clean and press than we had to.

The 300 Workout (for time)
25 pull-ups
50 deadlift @ 135lbs
50 push-ups
50 box-jumps
50 floor-wipers
50 35lb DB Clean & Press (right arm)
50 35lb DB Clean & Press (left arm)
25 pull-ups

300 workout video:


As much as I hate to admit having been influenced by a movie, it was the article in Men's Health about Gym Jones, the workouts done to get the actors into shape, and this video that piqued my interest in functional fitness. After a little reading up about Mark Twight and the things he was saying and the methods he was using, I quickly learned that he was singing from the CrossFit hymn book.

It's coming up on a year now since I stumbled on CrossFit, and the changes in my physical and mental health are profound. I am stronger in mind and body than I have ever been in my life. I can do things now that I never even considered I'd be capable of. I also annoy the hell out of everyone around me with my incessant ramblings on fitness, so I'll cut this one short here.

RESULTS

Seth - 29:01
Justin - 31:21 (damn Seth and his jackrabbit box jumps.)

Ministry of Silly Walks...

In our next display of jackassery sure to eventually get us kicked out of Bowman Fitness, we will be pacing the gym floor looking rediculous, and taking up as much room and getting in as many people's way as possible.

GO INFIDEL!



AMRAP in 20 Minutes of

• 10 Pull-Ups
• 20 Walking Lunge Steps to dip station @ 2x 5040lb DB
• 20 Dips
• Overhead carry @ 2x 5040lb DB back to pull-up station equivalent distance to lunge steps.

RESULTS
Jason - 4.5 rounds
...the next day
Seth - 5.5 rounds (just a few lunges shy) As Rx
Justin - 5 rounds Mods: Used 100lb barbell for Lunges (back rack) and OHC. 10 Ring Dips per round.

Well, there was some old trainer dude bogarting the squat rack where we do pull-ups, which made this one impossible to do. Seth and I ended up doing the 300 workout (above) so that baldy could do his 6 sets of 135lb sissy squats.

Jason, on the other hand, in typcial fashion, schooled it on his own, at home. His lunge steps and OH carries ended up being about 60ft in length, so I'm changing the Rx. Seth and I will do this workout tomorrow, and Jason will do the 300.

Fight or Flight

We're going to try and work out in the alley behind the gym today. Our latest attempt at getting ourselves kicked out for being too annoying.

Here it is:

3 Rounds for Time

• Run 100 meters
• 50 Push-Ups
• Run 100 meters
• 50 Sit-Ups
• Run 100 meters
• 50 Squats
• Run 100 meters
• 50 Back extensions

RESULTS

Justin: 35:00
Seth: 35:55
Jason: 36:31

WOD Then some…

Gonna do some ME work on the press today.

• Shoulder press 1-1-1-1-1 reps
  
• Push press 3-3-3-3-3 reps
  
• Push Jerk 5-5-5-5-5 reps
  

Then

• Weighted pull-up (+50lbs) 50 reps

RESULTS

Shoulder Press 1-1-1-1-1 reps

• Seth: 145,155,165,175,180(f)
• Justin: 145,155,165,170(f),165
• Jason (dumbbells:) 2x50, 2x55, 2x60(f), 2x55, 2x60
  

Push Press 3-3-3-3-3 reps

• Seth: 160,170,175,180,185
• Justin: 160,170,~175,165,170
• Jason: 2x40, 2x45, 2x50, 2x55, 2x60
  

Push Jerk 5-5-5-5-5 reps

• Seth: 135,150,160,175,185(4)
• Justin: 135,145,135,115,135
• Jason: 2x40, 2x45, 2x50, 2x55, 2x55

50 Weighted Pull-Ups (+50lbs)

• Seth: ~16 min
• Justin: ~15:30
• Jason: 5x10 unweighted, didn't time.

I'd just like to point out that Jason's going after it like a champ. Starting CrossFit was a huge battle of willpower for me, even with the support of workout buddies there with me. I don't know if I could have done it on my own like he is with no one there. I'm crazy impressed.

Monday – Linda (Three Bars of Death)

Today's going to be a punisher. We're going to do Linda with my weight @ 160.

10-9-8-7-6-5-4-3-2-1 Rep rounds of:

• 1.5xBW Deadlift (240lbs)
  
• 1xBW Bench Press (160lbs)
  
• .75BW Clean (120lbs)
  

I'm nervous already.

RESULTS

Seth - 34:26

Justin - DNF

It's a trap!

We went with heavy weights yesterday, so for some reason, I thought that this sounded like a good low-weight workout to balance things out:

3 Rounds for time:
40 Double-Unders
30 SDLHP - 45lbs
20 DB Thrusters - 20lbs each hand
10 L-Pull-Ups

The workout probably would have gone a bit better had we not done all the hang power cleans yesterday. The sore traps didn't care for the thrusters, making the 20lb dumbbells feel much heavier.

Results:
Seth - 15:53
Jason - 20:51
Justin - Lazy ON!

Hard Work Week Continues…

Today's a (relatively) heavy weight day, since everyone seems to have an affliction preventing any running (plus it's cold and gross out.)

 

21-15-9 rep rounds of:

• 155lb hang power clean
  
• 185lb bench press
  
• Knees-to-bar
  

 

Scale weight according to ability. Sub knees-to-elbows or hanging knee raises for KTB.

Renewhat? Burhuh?

Decided to get creative and do some complete total body stuff today.

Exercises

Renegade Manmaker-Mills (RMM-M)@ 2x30lb Dumbbells – This is a Renegade Manmaker, but once you reach full extension with the weights, drop one to your waist and immediately perform a Windmill, then press the DB back up overhead with the other one. This completes the rep. Alternate arms between reps.

Burpull (BP) – Burpee to pull-up. If your pull-up bar is less than 8' tall, perform a complete burpee, land, then immediately perform a pull-up.

10 rounds for time

Round 1 – 10 RMM-M, 1 BP
Round 2 – 9 RMM-M, 2 BP
Round 3 – 8 RMM-M, 3 BP
…
Round 9 – 2 RMM-M, 9 BP
Round 10 – 1RMM-M, 10 BP

Will get a little crowded around the pull-up bar, but I'm thinking we're just going to go for completion, as we've never done windmills as a part of RMM.

RESULTS

Seth - 35:39
Justin - 37:16

Hero of the Week…

Today's workout is one posted last week on the CrossFit HQ site:

"NATE"

Complete as many rounds in twenty minutes as you can of:

• 2 Muscle-ups
  
• 4 Handstand Push-ups
  
• 8 2-Pood Kettlebell swings 75lb DB swings
  

Named for Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

The CrossFit community is making donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

RESULTS

• Justin - 9 3/4 rounds
• Seth - 9 rounds

It's a scary thing when the muscle-ups are the "easy" part.

How strong? (CrossFit Total)

Today is another big benchmark, the CrossFit Total. Best 1 out of 3 attempts for a single-rep max at:

• Back Squat
• Press
• Deadlift
  

Info on rules and form here.

I haven't totaled in a long time. I'm looking forward to seeing our results.

RESULTS

This is a vast improvement over our last CFT scores and represents a PR in every lift. Awesome.

Solo Day… “Diane”

Since I'm at home today with limited equipment, we're picking a simple workout to do. Today's another benchmark workout:

DIANE

21-15-9 rep rounds of

• 225lb Deadlift
  
• Handstand push-ups
  

Should leave the back well trashed for this weekend.

RESULTS

Justin - 11:43
Seth - 18:11

Yep. My lower back is ruined for a few days. I felt it starting to round on that last set of deads. Guess that's what I get for being greedy.

Yaaaaay Burpees!

This one started out as a much harder workout, but got… eh… scaled back… once we started.

3 rounds for time

• 21 Burpees
  
• 10 Dumbbell power snatches per arm @50lbs
  
• 9 Ring Dips
  
• Run 1/4mi
  

Sucked major.

 

Seth – 21:45
Justin – 22:45

Masochism Marathon...

Today's WOD is brought to you by Seth's crazy assed wife, who decided this was what she was doing today:

<Name to be Determined>

For time (completion):

• 30 Pull-ups
  
• 50 DB swings @ 55lbs
  
• 75 sit-ups
  
• 50 push-ups
  
• 30 Front squat @ 95lbs
  
• 50 Back Extensions (or Supermans)
  
• 30 Hang squat cleans @ 95lbs
  
• 30 Knees-to-elbows
  
• 21 Snatches @ 95lbs
  
• 75 sit-ups

RESULTS

Seth - 39:42
Justin - 40:30

Low-tech…

Today's workout will be a fairly low-tech metcon workout:

FOR TIME

• 21 Dumbbell Thrusters (40, 45, or 50lb dumbbells, according to availability and bodyweight)
• 21 Burpees
• Run 1/4 mile
• 15 Dumbbell Thrusters
• 15 Burpees
• Run 1/4 mile
• 9 Dumbbell Thrusters
• 9 Burpees
• Run 1/4 mile
  

There weren't enough treadmills available, so we decided to do

FRAN

21-15-9 rep rounds of:

• 95lb thruster
• Pull-ups

Results:

Seth - 6:05
Justin - 5:43

We were fortunate to have a guest working out with us, Brad B, formerly of the US Marine Corps. Glad we could get the opportunity to share the CrossFit kool-aid with him. We hope he comes back for another drink soon.

Benchmark Girl…

After a much needed day off, we're tackling one of the benchmark bodyweight workouts today.

"ANGIE"

For time

• 100 pull-ups
  
• 100 push-ups
  
• 100 sit-ups
  
• 100 squats
  

Going over my notes, it looks like the last time we did this one was in June, and I scaled back the reps and didn't record time. This was actually Seth's first workout with our CrossFit group at Acxiom, so it'll be fun to revisit it.

Results

• Seth: 24:07
• Justin: 26:05

Much better than last time.

“Max Effort” is not enough…

Seth picked out the workout today, and because he's sadistic and an asshole, he decided we should do TWO workouts (which worked quite well with each other, actually.)

FIRST

Back Squat – 3, 3, 3, 3, 3

THEN

3 Rounds for Time:

• 10 L-Pullups
  
• 50 Double-unders
  

RESULTS

Seth

Back Squat: 225x3, 245x3, 265x3, 275x2(f), 265x3
3 rounds: 5:39

Justin

Back Squat: 225x3, 245x3, 265x3, 275x3, 275x1(f)
3 rounds: 7:13 (subbed tuck-jumps for double-unders)

My legs feel funny.

Anaerobics

As if yesterday's shenanigans weren't enough to make the other gym-goers think we're nuts, it's time for more esoteric, space and equipment consuming exercises.

Four Three Rounds For Time

• 21 Dumbbell bench press @ 2x65lb DB
  
• 15 Power clean @ 135lbs 115lbs
  
• 10 Turkish Getup-mills (5 per side) @ 40lbs

Results
Seth: 25:30
Justin: 29:05 (2x60lb DB BP)

Once we got the bar loaded up for the cleans, we realized that I was being overly ambitious after yesterday's workout. We dialed the weight back and cut it back to 3 rounds.
Also, I used 60lb DB's.

Quick and Brutal…

This one popped up on the CrossFit main page the other day and looked like a lot of fun. It didn't fit in with the other work we'd done last week, so we set it aside to do this week. This week is here.

Three rounds for time of:

• 225lb Deadlift, 15 reps
• 15 Handstand push-ups
• 15 Pull-ups
• 95 pound Thruster, 15 reps

I'm anxious to see how this one works out.


Results:
Seth - 27:10
Justin - 28:07

So it wasn't quick at all. It was simply brutal.

sNOw SHOW

Well with Justin a no-show again today, I thought I might follow the HQ suggested routine. Unfortunately, the WOD is to run 10K. I knew I didn't have any interest in that, but since I hadn't run any long distances in a while, perhaps a 5K?

Nope. Quit after 1 mile out of boredom. 6:42

Decided to do 3 rounds of 9 reps:
BW Bench press (205#)
Pull-ups
Took 7:18

Still some time left, so I did some double-under and pistol practice.

Final result: a very unsatisfying workout to end the week. Hope next week will be better.