Great minds...

...think alike?
Today's Crossfit HQ workout is exactly what had we planned on doing:

Back Squat
5-5-5-5-5 reps

That's 5 sets of 5 reps. Rest as needed between sets.

RESULTS:
Jason - 115,135,155,165,170
Seth - 245,265,275,285,290
Justin - 275,285,290,295,315(f after 3 reps)
Last Time

Monday - “Ursa Minor”

Due to time constraints, we're running a scaled back version of "Ursa Major" today, which we've dubbed Ursa Minor.

 

5 Rounds For Time
5 reps Bear Complex @ 115lbs (original rx: 135lbs)
10 Burpulls
15 Chest-slap push-ups (original rx: ring push-ups)

 

Bear Complex: Power clean to front squat to push press to back squat to push press. Catch the bar on the first push press in the back rack position, then back squat it. For this workout, try not to thruster. The squats and presses should be separate movements.

Burpull: Burpee to pull-up. Simple, hard.

RESULTS:
Seth - 24:57, Ursa minor
Justin - 31:32, Ursa minor
Jason - ~30 min for 3 Rds, Ursa minor
Shiloh - 28:45, 115#, Ring Dips

Last Time

Finish strong

It's Friday. Let's finish the week with this fine lady.

"Elizabeth" - 21,15,9 reps For Time:
Clean - 135 lbs
Ring Dips

Notes: This is prescribed to include full squat cleans.
Demos: here and here

RESULTS:
Shiloh - 9:45
Seth - 13:32
Jason - 15:55, sub'd 105# HPCs and 2x bar dips

Twenty-fives

Found this one in the cross-fit archives a long time ago. Looks like fun.

For Time:
25 Handstand Push-ups
25 Overhead squats - 95#
25 Pull-Ups
25 Double-Unders
25 Pass-throughs
25 One-legged squats
25 Muscle-ups

RESULTS:
Seth - 19:57, Pass-throughs on rings 12" off floor, bar muscle-ups
Shiloh - 29:34

Touch and go?

Put down the stopwatch, we won't be timing this one.

Deadlifts
3-3-3-3-3-3-3

That's seven sets of three reps. See how much you can lift in each three rep set.
Rest as needed between sets, but don't let your muscles get cold.

RESULTS
Seth - 255,275,295,305,315,325,335
Justin - 265,275,275,315,315,335,355(2)
Jason - 135,185,205,225,255,275,300

twenty-ones?

5 rounds of:

21 1 pood KB swings
21 knees-to-elbows
21 20# wallball shots (sub thrusters)
21 pullups

RESULTS:
Jason - 42:51
Seth - 24:55 (on 10/3/2008)

Somewhat short of heroic

Time constraints and lack of courage (at least for me) have us repeating this workout without the full heroic prescription of full squats on the DB snatches.

"Joshie" - 3 Rounds for Time
40# DB (Power) Snatch x 21 reps - right arm
21 L-Pull-Ups
40# DB (Power) Snatch x 21 reps - left arm
21 L-Pull-Ups

RESULTS
Seth - 22:26
Jason - 29:42
Shiloh - 7:25, 1 round

sure...

...why not...

10-9-8-7-6-5-4-3-2-1 reps of

1/2 bodyweight push jerk
burpee
pullup

RESULTS:
Jason - 22:16
Seth - 12:45

Bluto?

This workout looks a bit similar to Popeye, so we'll be calling this one Bluto after Popeye's classic nemesis.

"Bluto" - 5 Rounds For Time:
7 Squat Cleans - 135#
15 Handstand Push-ups

RESULTS
Seth - 21:45
Justin - 23:30
Jason - 29:45, sub 2x65# DBs for Squat Cleans

Day late, wod short

This is actually the workout for yesterday, September 16th.

"Isabel" - 30 Reps for time:
Snatch - 135 lbs

As this prescribes snatches with a full squat, we scaled to #105 and focused on form over intensity.

RESULTS:
Justin - 24:30
Seth - 24:30

Then:

30 Muscle-Ups for time
We did Muscle-Ups on the pull-up bar.

RESULTS:
Justin - 7:20
Seth - 5:22

Low-Intensity Double Feature

The random WOD options happened to include these two low-intensity workouts, so we'll just do them both.

Bench Press
1 Rep at max weight
Note body weight in comments

Then

Weighted Pull-ups
1-1-1-1-1-1-1-1-1-1 reps

RESULTS
Bench Press:
Justin - 265# BP at 167# BW = 159%
Seth - 265# BP at 193# BW = 137%

Weighted Pull-Ups:
Justin - 65,70,75,80,85,90,95,100,105(f),105(f)
Seth - 65,70,75,80,85,90,95,100,105,110(f)

Freakish Forearms (again)

I want that "Popeye" feeling, but....

I didn't get to eat my spinach last week. So, I'll take a dose tonight.

10 Rounds For Time:

10 - Hang Power Clean - 95#
5 - Handstand Push-ups


Shiloh - 14:15

That’ll do nicely…

The mainsite has been posting some cool workouts lately, so we're going to co-opt another recent posting. Today's WOD is yesterday's mainsite WOD. It is:

 

The Chief

Max rounds in 3 minutes of:

• 3x Power Clean @ 135lbs
  
• 6x Push-up
  
• 9x Squats (unladen)
  

Rest 1 minute. Repeat for a total of 5 cycles.

Results:
Seth - 5+PC,4,4,4,4
Justin - 5,4+PC,4,3+PC+PU,3+PC
Jason - 3,3,2+PC,2,2+PC - used 2x65# DBs for Power Cleans
Shiloh - 4,4,4,4,4 - see comments for modifications

Difference of duration...

Seemed like we need a shorter routine as follow up to yesterday. Stumbled across this one from an HQ video a while back.

"E.C." AMRAP in 10 minutes:
20 Push Jerks - 105#
40 Double-Unders
20 SDHLP - 2 pood KB or 2x35# DBs

RESULTS:
Seth - 2 Rounds + 14 Push Jerks

Who's your hero?

Following the mainsite suggestion for today, we've selected:

Murph – For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition pull-ups, push-ups, and squats as needed.

RESULTS:
Seth - 42:42
Justin - 48:46
Jason - 1:08:52

Last Time

Lack of words

New. Fun?

10-8-6-4-2 Rep Rounds For Time:
Sumo Deadlift High Pulls - 95#
Overhead Squats - 95#
5 x reps Sit-Ups
5 x reps Double-Unders

RESULTS:
Seth - 14:14, anchored sit-ups

Freakish forearms

It's time to eat your spinach once again.

"Popeye" - 10 Rounds For Time:
10 Hang Power Clean - 95#
5 Handstand Push-ups

RESULTS:
Justin - 14:20
Seth - 14:32
Jason - 18:39, sub 2x45# DBs for HPC

Process of elimination

Each repetition you complete is one less you have left to do. It may take a lot of small sets to complete this one (new to us) from the CrossFit HQ.

"080815" - 50,40,30,20,10 Rep rounds For Time:
Pull-Ups
Ring Dips

RESULTS:
Jason - 33:02, bar dips
Seth - 24:47 (on 9/8)

Not just ugly...

"Fugly Fifties" - For time:
50 Sit-Ups
50 Double-Unders
50 Sit-Ups
Walking Lunge, 50 steps
50 Sit-Ups
50 Burpees
50 Sit-Ups

RESULTS:
Justin - 20:29 mix of anchored and unanchored sit-ups
Seth - 16:14, anchored sit-ups

WWNSD?

Borrowed from the Navy SEALs website from a few days ago:

50 - 35 - 20

Push press (65lbs)
Box Jumps (20" box)
Sumo Deadlift High Pull (65lbs)
Push up
Sit up

RESULTS:
Jason: 39:02

Back to work… “Angie”

Today's a low-tech 'girl' WOD. It is:

"Angie"

For time:

• 100 Pull-ups
  
• 100 Push-ups
  
• 100 Sit-ups
  
• 100 Squats

Results:

Jason - 30:52
Justin - 34:41 (wore 20lb vest)

Labor Day ON

I figure I'm the only one lucky enough to be working today...so I'm just going to do the WOD from the mainsite posted yesterday:

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight.

RESULTS:
Jason (#s/chinups): 45, 55, 65, 75, 80, 85(f), 85(f)