WOD - Big Guns...

Weighted Pull-up ladder

For Time, Do 5 weighted pull-ups at each of the following weights:

• +10lbs
• +20lbs
• +30lbs
• +40lbs
• +50lbs
• +60lbs
• +70lbs
• +60lbs
• +50lbs
• +40lbs
• +30lbs
• +20lbs
• +10lbs

Use any grip you prefer. Pull-ups from full extension to head fully over the bar.

Beginner WOD - "Barbie"

Scaled back "Barbara"

Five rounds, each for time of:

• 10 Jumping Pull-ups
• 15 Push-ups
• 20 Sit-ups
• 25 Squats
  

Time each round separately.
Rest precisely four minutes between each round.
Post time for each of five rounds to comments.

WOD – “Barbara”

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
  
• 30 Push-ups
  
• 40 Sit-ups
  
• 50 Squats
  

Time each round separately.
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Complex-ity…

Another from Jason, today's another one of those "little bit of everything" days.

FOR TIME

• 3 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 21 x Burpees
  
• 50 x Double-Unders
  
• 21 x Pull-Ups
  
• 6 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 15 x Burpees
  
• 50 x Double-Unders
  
• 15 x Pull-Ups
  
• 9 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 9 x Burpees
  
• 50 x Double-Unders
  
• 9 x Pull-Ups
  

“Beginner” workout – YAY BURPEES!

Since everyone LOVVVVES burpees so much, I went ahead and peppered this workout with them. It's only 5 at a time, though, so it shouldn't be TOO bad. Here it is:

For Time

• 5 Burpees
  
• 10 Dumbbell Swings @ ¼ bodyweight.
  
• 5 Burpees
  
• 20 Jumping Pull-ups
  
• 5 Burpees
  
• 30 Air squats
  
• 5 Burpees
  
• 20 sit-ups (NOT CRUNCHES)
  
• 5 Burpees
  
• 10 Dumbbell Swings @ ¼ bodyweight.
  
• 5 Burpees
  

“Three Things I Suck At…”

Jason dug today's workout up, and I'm already afraid of it.

 

FOR TIME

• Run 400m
  
• 30 Knees-to-elbows
  
• 50 Overhead Squats @ 75lbs
  
• 30 Knees-to-elbows
  
• Run 400m
  

 

Yeah…. 50 OHS… fun.

100% Chance of Pain…

Another from the Painstorm series of ridiculous ass workouts to start the week off all wrong:

PAINSTORM XXIII

21-15-9 rep rounds of:

• 2x 45lb Dumbbell Thrusters
• 135lb Power Clean
• 225lb Deadlift
• Pull Ups
• 50lb DB Swings
• Ring Dips
• HSPU

400m Run after every round.

RESULTS

JASON - 51:29 (Mods: 2x50lb DB cleans, DL @ 2x 90lb DB due to equipment limitations)

Justin and Seth: DNF in round 1 after pull-ups (due to injury.)

We Heart HSPU...

Today's WOD is straight off the CrossFit main site. I know we do a whole lot of hanstand push-ups, but this one looks like a lot of "fun."

For time:

• 15 Handstand push-ups
• 1 L Pull-up
• 13 Handstand push-ups
• 3 L Pull-ups
• 11 Handstand push-ups
• 5 L Pull-ups
• 9 Handstand push-ups
• 7 L Pull-ups
• 7 Handstand push-ups
• 9 L Pull-ups
• 5 Handstand push-ups
• 11 L Pull-ups
• 3 Handstand push-ups
• 13 L Pull-ups
• 1 Handstand push-up
• 15 L Pull-ups
  

Do yourself a favor and don't add up how many total reps that is until AFTER you've done the workout. Post time to comments.

(Note: If you can't do HSPU, do decline push-ups, with your feet raised above your shoulders as high as possible. If you can't do L pull-ups, do 1 pull-up and one hanging leg raise for each rep of L pull-up.)

RESULTS
Justin - 13:35
Shiloh - 16:43
Jason - 19:00appx (Subbed high decline, parallette PU for HSPU on rounds 2-5)

A Lotta Tabata

Today's workout will be performed in 8 Tabata intervals of 5 separate exercises. Tabata intervals are 20 seconds work, followed by 10 seconds rest. Scoring for each exercise will be the lowest number of reps in any one interval of the set.

8 Tabata intervals of each:

• Clapping Push-ups (Explosively push the body off the ground and touch hands together at the top of the repetition)
  
• Atomic Sit-ups (Legs at full extension and shoulders against the ground at the beginning, end with knees pulled up to meet the chest. This is not a knee-raise crunch, but a complete sit-up with feet off the ground and lower leg parallel to the floor.)
  
• Bottom-to-bottom Squats (Air squats, 10 seconds "rest" is held at the bottom of a squat)
  
• Tuck-Jump Burpees (Burpee to Tuck Jump)
  
• 75lb push press.
  

1 minute rest between rounds.

RESULTS

(PU, SU, B2B, TJB, PP = Total)

Seth: 5,8,11,4,8 = 36
Justin: 8,7,10,3,7 = 35
Jason: 6, 8, 12, 3, 6 = 35

Beginner WOD – 3-18

Sorry for the lack of Beginner WOD posts. I've been under the weather. I'll try not to let it lapse again. So, here we go:

THREE ROUNDS FOR TIME

• 40 Jump-rope singles
  
• 20 jumping pull-ups
  
• 10 Dumbbell front squats @ ¼ bodyweight (1/8 per DB)
  
• 5 Renegade Man Makers @ ¼ bodyweight (1/8 per DB)
  

“PAINSTORM XXXI”

Another in the line of "holy crap" workouts, today is Painstorm 31, courtesy of BrandXMartialArts.com

Use two dumbbells which together total ½ your bodyweight. Using them, do:

• 5 Weighted Pull-Ups
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Left
  
• 3 Man-Makers
  
• 15 Step Ups - Left
  
• 3 Man-Makers
  
• 20 Power Snatch - Left
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Left
  
• 3 Man-Makers
  
• 30 KB Swings - Both hands
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Right
  
• 3 Man-Makers
  
• 20 Power Snatch - Right
  
• 3 Man-Makers
  
• 15 Step Ups - Right
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Right
  
• 3 Man-Makers
  
• 5 Weighted Pull-Ups
  

Use both DB for man makers, one single DB for the rest.

RESULTS
Seth - 28:18 @ 50lb DB's
Justin - 28:32 @ 40lb DB's
Shiloh - 29:15 @ 40lb DB's (Subbed 10 regular pull-ups)
Jason - 41:43 @ 40lb DB's

(Lack of) Skill Day

Sorry for the late post, I had thought Justin was picking the workout today. As he's out sick, I decided to work on some things I hadn't done much of in a while: Snatches & Double-unders.

Snatch
1-1-1-1-1-1-1 reps
Note weight lifted. Go for max by last round.

Followed by:

Double-Unders
500 Reps For Time

Results:
Seth: Snatch: 95,95,105,115,125,130(f),130(f) DU: 11:54

Running the Gauntlet

Following the theme from Tuesday, I humbly introduce another of the workouts that I have yet to complete. Who else will accept Melanie's (unofficial) challenge?

"Why Me" - For Time:

800m Run

50 Thrusters 45#

30 Pull-Ups

600m Run

25 Thrusters 45#

15 Pull-Ups

400m Run

15 Thrusters 45#

9 Pull-Ups

For those doing Dumbbell Thrusters, use a little less than 1/2 the weight of a barbell thruster, probably 20# for each hand.

Results:

Seth: 17:39
Doug: 20:38 -Completed 38 Pull-Ups in the first round by mistake.
Justin: 22:33 - Ring pull-ups
Jason: 26:57
Shiloh: 18:54

Running Late

There's really no story behind this one, just avoiding things with running involved today.

5 Rounds For Time:

5 Good Mornings - 75# Barbell

10 KB Swings - 45# DB

15 Hang Squat Cleans - 75# Barbell

Results:
Seth: 14:53
Jason: 23:17

Beginner Workout - Tuesday

This one looks like fun.

• Run or jog ½ mile or 5 minutes jump-rope singles
  
• 10 Turkish get-ups (5 each arm.)
  
• 20 push-ups
  
• 40 Air squats
  
• 20 push-ups
  
• 10 Turkish get-ups (5 each arm.)
  
• Run or jog ½ mile or 5 minutes jump-rope singles
  

• Pick a medium weight dumbbell or other easily held object for the Turkish Get-ups (TGU.) I suggest keeping your eye on the weight overhead at all times. This makes keeping it locked out and in position easier.
  
• If regular push-ups are too difficult, scale them as in the video. If they're too easy, place your feet on a raised surface and do inclined push-ups, or use rings if you have them.
  
• Focus on control and keeping the back from rounding on the squats. Depth and speed should be a goal, but not at the cost of form. Let's keep those vertebrae in good condition. :-p
  

Please post results, weights, and any mods/scales to comments. Have fun!

Non-competitive

I know it shouldn't bother such a non-competitive person such as myself, but my wife, Melanie, keeps telling me what workouts she's been doing. Included on her list are some from the "Folder of Pain & Suffering" that I've been avoiding. She says that she picks the longer ones so she feels like she's making the most of her trips to the gym, but I think it's a subtle challenge. With that said, and apologies to everyone else doing these workouts, today begins the task of accepting Melanie's challenges. We begin with this little gem:

"Tri-athlon" - For Time (J.T. plus runs)

21 Handstand Push-ups

21 Ring Dips

21 Push-Ups

Run 800 meters

15 Handstand Push-ups

15 Ring Dips

15 Push-Ups

Run 800 meters

9 Handstand Push-ups

9 Ring Dips

9 Push-Ups

Run 800 meters RESULTS Justin - 22:24 Seth - 24:54 Jason - 38:25

Beginner’s workout - Monday

This is the first in a series of beginner workouts I'll be posting to see if anyone's interested. If interest is sufficient, I'll be moving this to a separate blog, or setting up an independent website and moving everything over to it. Please post results to comments if you do the workouts.

As many rounds as possible (AMRAP) in 20 minutes of

• 5 Medicine Ball Cleans
  
• 10 Burpees
  
• 15 sit-ups
  
• 20 jumping pull-ups
  

Post results and weight of medicine ball used to comments.

New Week, Benchmark…

We're going to take on some big workouts this week, so to kick it off, we're going to start with a short-duration benchmark, since we should be relatively fresh from the end of last week.

FRAN

21-15-9 rep rounds of

• 95lb Thrusters
  
• Pull-ups
  

The idea here is to go as hard and as fast as you possibly can, with good form. Take as little rest as possible. Hit this one hard and get as low a time as possible. I'm looking forward to seeing some new PR's on this one.

RESULTS

Seth: 5:32 (PR)
Justin: 5:41 (PR)
Jason: 14:47 (First Fran!)

Friday - Forgot the name

This one has a name, but I've forgotten it. I'll post it when Seth gets back from the gym...


Today's a simple one, similar to the other day's AMRAP.

5 rounds for time of

• 5 Handstand push-ups
• 10 pull-ups
• 15 Tuck-jumps

RESULTS:

Jason: 12:06
Seth: 7:02
Justin: 6:23

Sorry about the late post today. Things get hectic at work when you take a couple days off. Since I'm still not feeling that great and everyone else has been bustin ass on the metcon front, we're gonna do a straight anaerobic workout today.

DUMBBELL HELL

5 rounds, rest as needed between rounds of:

• 5 Dumbbell Deadlift
  
• 5 Dumbbell Hang Power Clean
  
• 5 Dumbbell Front Squat
  
• 5 Dumbbell push press
  

Pick a decent weight to start and increase the weight each round.

RESULTS:
Jason: 40, 45, 45, 50, 60(f)
Last 3 rounds of HPC@25lbs due to shoulder injury, last round (f) on last 3 PP.

Seth: 35, 45, 50, 55, 60

Justin: 35, 45, 50, 55, 60(f)
Had to dump the weight and rest for a bit, so the last set was broken up pretty bad. Marking it as (f)

RINGS!!!

My rings finally came in today, so let the ring-based shenanigans commence!

Fortunately, after extensive testing, they've been granted the Gabriel Moulden Seal of Approval.

Bag of Tricks

With Justin out sick today, I decided try out a new routine from the "Folder of Pain & Suffering." Here's what I found:

3 Rds, 3 minute rest b/t round. Time each Round
30 Sit-Ups
25 Parallette Push-Ups
20 Kettlebell Swings - 2 pood / 70# DB
15 Pull-Ups
10 Deadlift - Body weight
50 Squats

RESULTS
Seth: 6:33, 8:06, 9:37 + rests = 30:16 - Used 205# for Deadlifts
Jason: 10:08, 10:17, 11:38 + rests = 41:03 - Used 35# DB for swings, 2x85# DB for Deadlifts

Solo Day...

Today's every man for himself, so we're doing a no equipment necessary workout today.

As Many Rounds As Possible in 20 minutes of

• 5 Handstand Push-ups
• 10 Burpull (or burpee then pull-up, if your pull-up bar is low.)
• 15 Knees-to-bar

RESULTS

Seth: 5 rounds + 5 HSPU
Justin: 5 rounds
Jason: 4 1/2 rounds (Subbed hanging knee raises for KTB)

Monday – “Murph”

Murph

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.

First posted 18 August 2005

• 1 mile Run
  
• 100 Pull-ups
  
• 200 Push-ups
  
• 300 Squats
  
• 1 mile Run
  

For time.

Partition the pull-ups, push-ups, and squats as needed.

Start and finish with a mile run.

If you've got a twenty pound vest or body armor, wear it.

RESULTS

Seth - 45:50
Justin - 51:40
Jason - 52:34 Mods: Sub 300 jumping jacks for 1mi run due to rain. 30 pull-ups assisted.