“Bodyweight”

Going with the ole "bodyweight exercises" routine today:

4 rounds for time

• 10 pull-ups
  
• 20 push-ups
  
• 30 sit-ups
  
• 40 squats
  
• Run ¼ mile
  

… wearing a 20lb weighted vest. J

Justin - 32:45 (approx.)

Sometime you just have to wonder...

"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

Previous results.

RESULTS

Seth - 17:12
Justin - 19:37

Verification of effort?

Its time to verify whether the work is generating strength gains. Enter the CrossFit Total. This also happens to be the HQ workout for today.
We haven't done this in a while; here are the previous results for comparison.

CrossFit Total
Best 1 out of 3 attempts for a single-rep max at:

• Back Squat
• Press
• Deadlift
  

Info on rules and form here.

Results:

	Back Squat		Shoulder Press		Deadlift
	Justin	Seth	Justin	Seth	Justin	Seth
Attempt 1	305	295	170(f)	170	335	335
Attempt 2	320	305	170	180(f)	355(f)	355
Attempt 3	335	315	175(f)	180(f)	355(f)	375
Total	Justin	Seth
	840	860

Crunch time...

This is the last day of the burpee challenge, so lets finish the week with this little kick in the pants.

10 Rounds for Time:
12 Burpees
12 Pull-Ups

Results:
Seth - 20:11

Who's that lady...?

I don't think this is an official CF "Benchmark Girl" workout, but it was a random selection that includes 1/2 the daily prescription of burpees. Introducing:

"Cynthia" - 5 Rounds for Time:
10 Burpees
15 DB swings - 35#
20 Thrusters - 55#
200m Run

Results:
Seth - 19:47

Midweek respite?

Yeah, right. This is not a rest day, fool.

Random selection of the day is a new workout for the infidel crew.

"080601" For Time:
10 Squat Cleans - 135#
50 GHD Sit-Ups
8 Squat Cleans - 135#
40 GHD Sit-Ups
6 Squat Cleans - 135#
30 GHD Sit-Ups
4 Squat Cleans - 135#
20 GHD Sit-Ups
2 Squat Cleans - 135#
10 GHD Sit-Ups

Results:
Justin - ~19:45
Seth - 16:51

Variation on a familar theme...

We were doing Fran on a near-monthly basis for a while, but we skipped last month. We're going to make up for our lapse by doing:

"What-The-Fran"
9-15-21-15-9 reps, For Time:

Thrusters - 95 lbs

Pull-Ups

Results:
Seth - 10:39

Also, don't forget about this week's challenge. You might want to incorporate some burpees into your warmup and/or cool down routines.

Feeling beastly...

Found this little gem in the CrossFit comments some time ago, but have yet to attempt it. This seems to be as good a day as any given the week's burpee challenge. Prepare yourselves to face the:

"Traveling Beast of the Northeast" - For Time:

20 Burpees

1000 Meter Row (sub 100 45# SDLHP)

20 Burpees

21 Handstand Push-ups

20 Burpees

30 Muscle ups

20 Burpees

100 Double-Unders

20 Burpees

-If you can't do muscle-ups, do 3x pull-ups and dips per rep, and concentrate on maximum height in the pull-up, maximum depth in the dip.
-Standard sub for double-unders is tuck-jumps.

Results:
Seth - 31:36 - SDLHP, bar MU

INFIDEL CHALLENGE - Burpee Race

Competition begins: Monday, July 21 8:00AM
Competition ends: Friday, July 25^th 8:00PM

MEN: 500 burpees. Strict form.

WOMEN: 250 burpees. Push-ups from the knees allowed, all other form standards apply.

So far, it looks like we'll have at least 10 participants. If you're in, please post to comments, email me (justinmoulden at gmail dotcom,) call me, send a carrier pigeon, whatever. Try to update me at least daily on your progress by the same means. First male and first female to complete all the prescribed reps win the right to brag to all their friends, who won't know what a burpee is or what doing 500 of them means. As we're all highly honorable and dedicated individuals, we'll be using the honor system with regards to adherence to form and rep count.

The standards for form (gratuitously stolen with much respect and admiration from the CrossFit Santa Cruz web site) are as follows:

One



Start with hands on the ground in front of your feet. Keep your back straight.

Two



Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.

Three



Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. While throwing your body on the ground and therefore touching both chest and thighs to the ground is acceptable by some standards, we feel that more is to be gained from doing a strict push-up in this Challenge.

Four



Push up into the top of the push-up position again.

Five



Jump your feet up to your hands into your starting position.

Six



Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.

Motivation…

 

Today's workout will be a little bit math-intensive. It's three rounds of bodyweight deadlifts followed by Turkish get-ups. Here's how the reps/load will work:

 

Round 1:

• Max reps BW DL in 3 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 2:

• Max Reps BW DL in 4 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 3:

• Max Reps BW DL in 5 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round all loads up to the nearest 5lbs

 

Explanation: Load up a bar with your bodyweight (rounded up to the nearest 5) and perform as many deadlifts as possible in the time given. Subtract the number of reps performed from 100. This number (rounded up to the nearest 5) is the weight of the DB to use for the Turkish Get-ups for that round.

 

Post loads and overall times to comments.

Almost perfect…

Well, today's mainsite WOD fits almost perfectly with the other things we've already done this week (read: NO LEG WORK) so we're gonna try to represent the Infidel non-affiliate.

Mainsite WOD:

As many rounds as possible in 20 minutes of:

• 15 Push-ups
  
• 12 Ring dips
  
• 115 pound Push-press, 9 reps
  

So far, typical results in mainsite comments are in the 5-7 round range as Rx, with the outliers being 10, 11, 15 rounds. GO GO GO!

RESULTS:

Seth - 6 rounds + 8 push-ups

Justin - 6 rounds + 8 push-ups

Wednesday – “Mikey”

This is a modified version of "Mikhael," which is a modified version of "Michael." We love our modifications….

FOR TIME

• 1/2mi run
  
• 50 Back Extensions (or supermans)
  
• 50 Sit-ups on decline bench, highest decline. (or atomic sit-ups.)
  
• 1/2mi run
  
• 50 Back Extensions (or supermans.)
  
• 50 Knees-to-Elbows
  
• 100 Double-unders (or tuck-jumps)
  
• 50 Back Extensions (or supermans.)
  
• 50 Unanchored sit-ups.
  

Post results to comments.

Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.First posted 15 July 2005

RESULTS

Justin - 31:31, tuck-jumps
Seth - 28:55

Become your own hero.

It's a bit surprising that I don't have any previous results for this heroic workout. Seems like something we shall have to remedy.

"Josh" - For Time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

Results:
Justin - 13:13
Seth - 12:28
Shiloh - ~14 min

“Stronger people…

…are harder to kill than the weak, and generally more useful." – Mark Rippetoe

Time to get back to work, ladies. Today is:

5 rounds for time of:

• 10 Back Squat @ 225lbs
  
• 15 Strict Chin or Pull-up (no kip.)
  
• 20 Chest-slap Push-up (sub clapping if need be.)
  

Results:
Seth - 30:08
Justin - ~31:30 + Pukie + ~3:00 = 36:13
Jason - 36:54, Subs 75# Goblet Squats, chin-ups, clapping push-ups

I've got to be better next week

I have not been finding the time and/or the energy to deal with the intense heat, but I have been playing around...

For time...

21-15-9 reps of

pull-ups
L ring-dips
2x push-ups

Yes, that's L ring-dips. I was going to do L pull-ups and rembered as soon as I made it to the ring dips. It's a little hard holding the L-all the way down, but I found it to be a good excersise.

Shiloh- about 16 min

100% Chance of Redemption

This one didn't turn out so well on the last attempt.

"Painstorm XXIII"
21-15-9 Rep rounds for Time:
DB Thrusters - 2 x 45#
Power Cleans - 135#
Deadlift - 225#
Pull-Ups
DB Swings - 50#
Ring Dips
Run 400M

Results:
Seth - 40:33

If you haven't done it, it's new to you.

This workout appeared on the main site on May 31st, but is not one we've posted here before.

"080531" - For Time:
10 Thrusters - 135#
50 Double-Unders
8 Thrusters - 135#
40 Double-Unders
6 Thrusters - 135#
30 Double-Unders
4 Thrusters - 135#
20 Double-Unders
2 Thrusters - 135#
10 Double-Unders

Results:
Seth - 7:59

Kenyan pogo-stick

The random WOD selector indicates that it's time to repeat the workout from January 23rd.

4 Rounds for Time:
Run 400 M
30 Box Jumps
15 L-Pull-ups

Results:
Seth - 18:46

Mainsite inspiration

Wasn't sure what workout to do today, but we'll go with the one from HQ just for the video clip that's posted along with it.

"Angie" - For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Do the exercises in the prescribed order, and finish all 100 reps before changing exercises.

We last did this one February 8th.

Results:
Seth - 7:19,14:06,19:35,23:02
Justin - 9:21,16:45,23:33,26:15
Shiloh - 9:10,12:50,16:57,20:10

Skipping ahead.

I have neither the time, nor energy to do the 3 WOD segment, so maybe just the last workout from the games will suffice.

2008 Games Final Event - For Time:
30 Squat Cleans and Jerks - 155#

Results:
Seth - 9:45

“Chest” day… J.T.

21-15-9 reps of:

• Handstand push-ups
  
• Ring dips
  
• Push-ups
  

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Justin - 15:15
Seth - 15:39
Jason - 22:18, bar dips
Shiloh - 15:03

Wednesday – Straight Up…

Going straight with the mainsite WOD today (because having exploded traps all week will be fun.)

Five rounds for time of:

• 135 pound Deadlift, 15 reps
  
• 135 pound Hang power clean, 12 reps
  
• 135 pound Front Squat, 9 reps
  
• 135 pound Push Jerk, 6 reps
  

This one's going to be a grip killer, for sure.

Results:
Seth - 26:15
Justin - DNF, 4 rds in ~27 min

Tuesday – Cleanup…

For shits and giggles, I went and worked out at Powerhouse in West Little Rock today. They have some decent equipment, but too many pretty machines crammed in next to it and not enough pull-up stations. Also, they have an oly platform… but no bumper plates…. Yeah.

WOD: 21-15-9 rep rounds for time of:

• 5x jump rope singles (105-75-45)
  
• Power Cleans @ 135lbs
  
• Pull-ups
  

Justin - 14:45ish (Leisurely pace.)
Shiloh - 11:13

Monday – No WOD…

Skill work on rings:

Muscle-up, pull-up, inversions, handstands, skin-the-cat, etc.