"Been To Lazy Not To"

Shiloh posted this one to comments on a previous workout, which reminded me I need to send him an author invite. :-p

3 rounds for time
10 bear complexes @ 115 BB
20 ring push ups

Rocked to the Core

I expect this one to leave me hurting.

5 Rounds for Time:
25 KB swings - 2 pood, sub 70# DB swings
25 GHD Sit-Ups
25 Back Extensions
25 Knees-to-Elbows

Check the FAQ for suitable substitutes.

Results:
Seth - 40:06
Justin - DNF after 2.5 rds due to injury
Shiloh - DNF 3 rounds in 21:15

"Beginner" WOD - Um... that looks hard.

After I made this up, it looked more to me like a Big Dawgs workout than a beginner workout, but you know what.... so be it.

FOR COMPLETION

• 100 Jump Rope Singles
• 25 ball slams @ 20lb
• 10 Burpees
• 100 Jump Rope Singles
• 25 DB thrusters @ 1/4 BW (1/8 per DB)
• 10 Burpees
• 100 Jump Rope Singles
• 25 Overhead Squats (unladen or with lightish bar)
• 10 Burpees

Keep time, but shoot for completion and form, not high intensity. Post times and loads to comments.

Finally Friday...

Been a long week. To wrap things up for the week, time for a little higher volume work.

WOD - 3 Rounds for time of:

• 20 reps Back Squat @ bodyweight (not unladen, if you weight 170, put 170 on the bar.)
• 30 clapping push-ups. (if you can, bring the hands up to slap the chest, rather than clapping together)
• 40 pull-ups

Results:
Jason - 40:23, 2x45lb DB Thrusters
Justin - 30:00, 160lb Back Squats
Seth - 25:26, 195lb Back Squats

Get mad?

I think I found this routine in the CrossFit comments a while back. Haven't ever done it, though.

"Project Anger I" - 21, 15, 9 Rep Rounds For Time:
DB Thrusters - 2 x 25#
Box Jumps - 24" Box
Burpees

Results:
Seth - 9:31
Justin - 13:40, 36" Box jumps
Jason - 14:50
Shiloh - 8:51, 20" Box jumps

Time constraints

Trying to avoid any incomplete workout results today by picking a routine with a built in time limit.

AMRAP in 20 minutes:
Run 400m
10 Hang Squat Cleans - 95#
10 L-Pull-Ups

Results:
Justin - 4 Rounds
Seth - 5 Rounds + 400M

Turkish Torture Tuesday

Justin's long daily commute apparently gives him time to contemplate diabolical new ways to torture us. This one looks like pure evil.

3 Rounds - For Time:
10 Renegade Man-Makers - 2 x 35# DBs
10 Turkish Get-Up-Mills - 35# DB (5 reps each arm)
10 Bear Complexes - 95# Barbell

Results:
Jason - 43:57, sub 2x45#DB on Bear Complexes
Seth - 36:23
Justin - DNF - 2 2/3 Rounds in 35:00

Copycats

CrossFit HQ posted an interesting workout for today. Looks tough enough for an in-fi-del.

For Time:

75 Push-Ups

50 Sumo Deadlift High Pulls - 95#

50 Ring Dips

30 Weighted Pull-Ups - 45#

25 Handstand Push-ups

Results:
Seth- 26:17 - Bar dips
Jason - 31:34 - Bar dips

Cindy

did a late cindy today...

AMRAP in 20 mins:

5 pull-ups
10 push-ups
15 squats

RESULTS:
Jason - 14 rounds
Seth - 19 rounds
Erin - 15 rounds (jumping pull-ups, half and and half legit and girl push-ups)

Sub-Five Fran?

We tend to do this one about once a month, and it's that time again:

"Fran" - 21,15,9 Reps for time of:
Thrusters - 95#
Pull-ups

Results:
Justin - Some, Some more, 4:41 (Sweartagawd. I have a witness.)
Seth - 1:38,3:54,5:05
Shiloh - 6:40
Jason - 9:13? (Correction, Jason?)

Building Chesticles

This workout is safest when done with a spotter. The prescription implies some time pressure, but it may be better to focus on completing safely than worry about rushing through this one.

7 Rds: 21-18-15-12-9-6-3 reps (84 total), for time of:

- Body weight Bench press

- Pull-ups

Results:
Justin - 25:00, As Rx'd, BWBP 155#
Seth - 25:37, 30 reps of BP at BW of 195#, remainder at 175#
Shiloh - 29:17, 10 reps of BP at 175#, 29 at #165, remainder at 155#

Quickie…

Pressed for time today, so this will be a "no frills" WOD post. Today is:

"DIANE"

21-15-9 rep rounds of

• 225lb Deadlift
  
• Handstand Push-ups

Results:
Jason: 12:58 - 2x90#DB, +3 reps/round
Shiloh: 17:05
Seth: 15:20

Just 150 reps total ...

This happens to be one of my wife's favorites, though she sometimes scales the reps back a bit. Her name for it is quite appropriate.

"Holy Hell" 50-40-30-20-10 rep rounds for time of:

- Double Unders

- Pull-Ups

- Back Extensions

- Push-Ups

- DB Swings - 35#

- DB Thrusters - 2 x 20#

Results:
Seth: 56:35
Justin: 1:23:ish -sub 4xsingles, 45# BB Thrusters, first 50 PU on rings
Jason: 1:15:ish - sub tuck jumps, supermans

This workout usually includes Knees-to-Elbows rather than pull-ups, but given the challenge this week, we're substituting pull-ups today.

My Lats… They’re Destroyed…

MORE PUNISHMENT!!!

In the spirit of keeping things bodyweight or lighter this week, Seth has come up with the following workout for today:

AMRAP in 20 minutes of

• 5 Handstand Push-Up
  
• 10 L-Pullups
  
• 15 Walking Lunge steps
  

Shoot for 10 rounds and you've got half your pull-ups for the day.

RESULTS

Seth - 10 rounds, even.
Justin - 9 rounds + 5 HSPU, 5 LPU
Jason - 9 rounds + 5 HSPU, 10 LPU

Beginner WOD – Dead Weight…

Today's beginner WOD is going to have a little bit of some relatively decently heavy lifting. It is:

21-15-9 rep rounds of:

• ½ Bodyweight Dumbbell Deadlift (1/4 BW per DB.)
• Push-ups
• Overhead squats with broomstick, pvc, etc.
  

The overhead squat will take some time to develop and can be frustrating starting out, especially if you're a bit lacking in shoulder flexibility, which a lot of us are. Study the video and stick with it, making sure to follow all the rules for squat form, especially with regards to back position.

Here is a video of several people with varying anatomies performing the Deadlift. Be very careful to perform this lift properly.

Here are some general guidelines for the Deadlift.

• Back remains rigid and straight throughout the lift.
• Pelvis rotated *slightly* backwards, no rounding of the lower back.
• Shoulders should be active and back, the weight should not pull the shoulders forward, causing rounding of the upper back and a hollow in the chest.
• Head in a neutral position looking forward, not up at the ceiling or down at the floor.
• Feet should be at such a width and angle they would naturally be in if you were about to jump as high as you can straight up. Another way of testing it is to hang from a pull-up bar, drop, and leave your feet where they land. This is your natural position. It should not require excessive thought.
• Push through the heels, not the balls of the feet. Make sure your butt is back and you're pushing against the floor with the hamstrings, glutes, and lower back.
• The lift ends with the knees and hips fully extended and the shoulders back, chest out. Stand up straight as if you were on the podium at the Olympics.
• Setting the weight down should look exactly like picking it up. If you were to video tape yourself, you should not be able to tell the difference if the tape is playing forward or reverse. Control the weight down with the same active shoulders, straight back, etc.

All You Need is a Bar…

… and a reckless disregard for your personal well-being. Keeping things light weight and metcon for now, to facilitate hopefully at least one or two of us making the 1,000 pull-up mark by Friday night.

VOM

• 20 pull-ups
• 30 push-ups
• 40 squats
• 50 burpulls
• 40 squats
• 30 push-ups
• 20 pull-ups
  

Rest a bit, do 10 more pull-ups, and you're 100 reps closer to 1,000.

RESULTS

Justin - 14:04
Seth - 14:50
Jason - 19:33
Shiloh - 15:15

Special Assignment…

I'm issuing a challenge for this week.

Do 1,000 pull-ups between now and 10:00PM Friday.

Yes. One thousand.

 

Typical rules for form apply. Full hang to head over bar. Pre-workout warm-up reps and reps done during workout count. Keep a close eye on your calluses and make sure that you don't rip them.

WOD – Daniel…

Well, after making it through Total Death, we're feeling pretty confident that we can make it through anything. Let's see just how wrong we are. Time for another Hero workout. Today, it's:

Daniel

For Time

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups
  

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 6 June 2005

RESULTS

Shiloh - 20:03
Seth - 20:32
Justin - 23:01
Jason - 31:45

Abdominal Demolition

Ab fun/pain:

For time:

30 Knee to Elbow cycles
* 1 cycle = right knee to left elbow, both knees to elbows, left knee to right elbow.

30 Situp cycles
* 1 cycle = right elbow to left knee, both forward, left elbow to right knee.

30 flutter kicks
* 1 rep = 4 kicks. ex: 1,2,3,one...1,2,3,two...etc, etc. focus on keeping legs locked out and toes up.

30 mountain climbers
* 1 rep = 4 "moves". same as above: 1,2,3,one...1,2,3,two...etc, etc. focus on not rounding the back, if possible.

Results:
Jason - 22:40

Total Death “light.”

Time for some heavy lifting. Today's workout is a modification of a workout called "Total Death" found by Seth. It's kind of an amalgamation of the CrossFit Total and Linda, one of the most brutal of the benchmark workouts:

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

• 235lb Deadlift
  
• 195lb Back Squat
  
• 115lb Press
  

Original Rx called for 1.5x bodyweight Deadlift, 1.25x bodyweight Back Squat, and .75x bodyweight shoulder press. Rather than setting up six bars, we're going to just make the Rx based on my bodyweight (155 today. I need to eat more.)

RESULTS

Justin - 31:40
Seth - 32:35
Shiloh - 28:07 - DL 205, BS 165, SP 115