IN-FI-DEL EXTRA!!! - NEW HERO WOD

(Not today's WOD, but will have to be done soon.)

SETH

3 rounds for time

• 100 box jumps @ 24"
  
• 50 dumbbell swings @ 55lbs

In honor of Seth Harder, whose dignity was killed in action today, Oct 31st, 2008 at Cognitive Data Systems in Little Rock, AR:

Please let it end

We've done some brutal workouts this week. Completing our week will be this nice little core-buster.

"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:
James - 18:15
Seth - 15:20

Previous posting

Lowered expectations

I'm definitely feeling the effects of the workouts we've already done this week, so I'm not expecting a top performance. Still, this is a hero workout, so maximum effort will be given.

"Badger" - 3 Rds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Results
Seth - 37:41
Justin - DNF, 2 rounds in ~37 min
James - 48:03, sub 65# squat cleans 1.5 rds, jumping air squats 1.5 rds, ellipical for runs.
Jason - 52:48

OMG MY LEGS!!!

Since all of us (I think) who did yesterday's workout have basically inoperable legs today, we're going to do an upper-body dominant workout today. It is:

 

• 75 Push-Ups
  
• 50 Thrusters @ 45lbs
  
• 50 Ring Dips
  
• 30 Weighted Pull-Ups @ 45lbs
  
• 25 Handstand Push-ups
  

Scale according to abilifications.

Results:
Justin - 29:10
Seth - 28:27
James - ~34 min, subs: see comments
Shiloh - ~25 min, see comments
Brian - ~23 min, subs: bar dips, unweighted pull-ups, DB shoulder press
Jennifer - ~18 min, knee push-ups, 12# thruster, triceps dips, jumping pull-ups, decline push-ups
Jason - 26:48, sub 25# weighted bar dips, unweighted chin-ups

Working towards a Total

One of the standard measurements within CrossFit is the CrossFit Total. Today's workout incorporates all of the lifts of the CFT, and is at least 10 times the fun. We've done a scaled version of this before, and will likely stick with the same weights once again.

Total Death
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Deadlift 1 1/2 BW 235lbs
Back Squat 1 1/4 BW 195lbs
Shoulder Press 3/4 BW 115lbs

Results:
Justin - 37:16
Seth - 31:16
Jason - 33:14 + weight changes, sub 155# back squats, see comments

Pay attention

This one is just a bit tricky.

"My Workout has ADD" - For Time:
30 Walking Lunges
20 Pull-Ups
Run 400M
30 Box Jumps
20 Ring Dips
Run 400M
30 KB Swings (1 pood) (sub 35# DB Swings)
20 Knees-to-Elbows
Run 400M
30 Atomic Sit-Ups
20 Medicine Ball Cleans (sub 25# DB Cleans)
Run 400M
30 Wall-ball shots, 20# ball (sub 20# DB thrusters)
20 Towel Pull-Ups
Run 400M

RESULTS:
Seth - 23:10
Jennifer - 24:00, 200 M runs, jumping pull-ups, all weights scaled.
James - 34:03, 1 x bar dips, reg pull-ups, some scaling of weights
Jason - 33:58, sub'd 3 x bar dips

Time to get nasty

This is a classic workout in large part due to the popularity of the demonstration video.

"Nasty Girls" - 3 Rounds for Time

• 50 Squats
  
• 7 Muscle Ups
  
• 10 Hang Power Cleans @135lbs
  

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.

Results:
Seth - 10:26, bar muscle ups
James - 16:22, 2 x pull-ups & dips, 95# HPCs
Jason - 22:17, 3 x pull-ups & dips
Shiloh - 13:59, bar muscle ups

Previous

Fresh fun

Not sure where this came from, but it's on the workout list and it sure looks 'fun'.

21-15-9 Rep rounds for Time:
95# Power Clean, Push Press, Overhead Squat
Ring Push-Ups
Burpulls (Burpee to Pull-Up)

Scale weight as needed, Push Jerk may be substituted for Push Press, keeping in mind the wide 'snatch' grip during the Overhead squat portion.

RESULTS
Brian - 19:27, 45# bar
Seth - 21:57
James - 23:05, 65# bar
Jennifer - 25:00, 12# bar, jumping pull-ups

5 x USRDA

When 1 x isn't enough, prescribe 5 x.

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 - 12:51
James - 16:41, subs: 45# bar, tuck jumps
Brian - 17:08, subs: 45# bar, single-unders/tuck jumps
Jason - 11:23, subs: 2x50# DBs for SDLHP, 45# bar for OHS, and tuck jumps

previous go

hatred

because i hate burpees, i'm borrowing this from HQ:

10 rounds for time of:
12 burpees
12 pull-ups

RESULTS:
Jason - 30:37
Shiloh - 20:31
James - 8 rounds in 24:38

It sounds simple,

but it will not be easy.

"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.

Last Time

Oops, I did it again...

...didn't realize we'd just done this one last month...i was bored and picked one from a long time ago without paying much attention to what we've done recently.

10 Rounds for time of

* 10 Hang Power Cleans @ 95 lbs 115 lbs.
* 5 Handstand Push-up

RESULTS:
Jason - 18:20

Return of the 300

It's ON again...

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

RESULTS:
Jason - 29:53

“Painshower” – Dumbbell Heck

Today, we're adapting The Painstorm XV workout "Dumbbell Hell" to suit our time contstraints.

As Many Rounds As Possible in 30 minutes of

• 10 Renegade Manmakers (2x Weight A)
  
• 20 Dumbbell Deadlifts (2x Weight B)
  
• 30 Dumbbell Snatches (15 per arm) (1x Weight B)
  
• 40 Single Overhead Dumbbell Lunges (1x Weight A)
  
• 50 Dumbbell Swings (1x Weight B)
  

Pick two sets of dumbbells, one lighter (weight A) one heavier (weight B)

Seth: 2 rounds plus 8 manmakers - 50lb and 35lb DB's
Justin: 2 rounds minus swings on second rd - 50lb and 35lb DB's
Jason: 1 3/5 rounds - 50lb and 35lb DB's

With our respects

The CrossFit headquarters posted a set of new Hero workouts recently. We've chosen to up the effort in honor of Ryan Hummert today.

"Ryan" - 5 Rounds for Time:
7 Muscle-Ups
21 Burpees (1 foot jump each rep)

RESULTS:
Seth - 18:13, bar muscle-ups, lateral jump burpees
Justin - 23:20, bar muscle-ups, lateral jump burpees
Jason - 34:10, 3 x pull-ups + dips for muscle-ups
James - 24:30, 4 Rounds: 2 x pull-ups + dips, 14 reps lateral jump burpees
Shiloh - 23:39, bar mu/ring dips

Just some random lady

Though I know we've met before, I don't really remember her.

"Christine" - 3 Rounds for time:
500 Meter row - Sub 50 45# SDLHP
12 Deadlifts - bodyweight
21 Box Jumps

RESULTS:
Jason - 24:10, 2x20#DB SDHLP, 175# DL, 21" box jumps
Seth - 14:56, 195# DL, 19" box jumps

Previous results

Unrequited love...

It's definitely a love/hate relationship with thrusters. I can't help but admire their brutal effectiveness. This workout will definitely test the bounds of my affection.

"Gates of Fire" - For Time:
50 GHD Sit Ups
50 Pushups
100 Thrusters 65lbs
50 Pushups
50 GHD Sit Ups

RESULTS:
Justin - 22:38
Seth - 23:07
Jason - 30:17, atomic sit-ups
Shiloh - 21:31
James - 19:19, anchored sit-ups, 75 thrusters @ 30#

Every Infidel for themselves...

Things are a little disjointed today. Pick a workout and do it. Post to comments.

“Chest Day” Revisited…

 

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

RESULTS:
Jason - 17:13, 2x bar dips
Justin - 15:01
Seth - 13:56

Tuesday - Self-scaling…

We may have some newcomers today, so we're planning an easily-scaled WOD for today:

 

As Many Rounds As Possible in 20 minutes of:

Big Dawgs:

5 reps 95lb Barbell Thruster
10 reps 55lb Dumbbell Swings
15 reps unanchored sit-ups

Pack:

5 reps Dumbbell Thruster
10 reps Dumbbell Swings
15 reps Anchored Sit-Ups
(Scale weight according to ability.)

RESULTS
Seth - 12 1/2 rds (through 8 KB swings on 13th)
Justin - 10 1/3 rds (completed thrusters on 11th)
Jason - 6 rds
Shiloh - 11 2/3 (2 sit-ups in 12th set)

Friday - Make Up for Lost WODs (posted late...)

Yesterday, we did a make up day, picking up a WOD that was previously missed. Easy for me to do, not so easy for Seth. I think he had to go back to when he had a broken leg or something to find one he actually missed. Post results to comments.

B2B, T2T Tabata Something Else…

Today is a modified version of Tabata Something Else. Modifications in bold:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are top to top push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are bottom to bottom squats. There is no rest between exercises.

Top-to-top push-ups – the "rest" portion of the interval is done in the plank position.

Bottom-to-bottom squats – the "rest" portion of the interval is done in the bottom of a squat.

I hate it already.

RESULTS:

	Seth
										Total
	Pull Ups	13	10	9	8	7	6	6	7	66
	Push Ups	10	10	10	7	7	7	7	5	63
	Sit Ups	9	9	11	11	10	9	9	10	78
	Squats	15	13	11	9	10	8	9	10	85
										292
	Justin
										Total
	Pull Ups	13	10	5	5	5	5	5	5	53
	Push Ups	20	10	10	6	6	6	6	4	68
	Sit Ups	9	10	10	10	7	8	8	7	69
	Squats	15	15	13	10	10	10	8	10	91
										281

	Shiloh
										Total
	Pull Ups	8	9	10	7	6	7	7	6	60
	Push Ups	25	20	15	12	11	10	8	11	112
	Sit Ups	12	12	12	12	13	13	11	13	97
	Squats	13	14	14	16	17	14	15	14	117
										386
	Jason
										Total
	Pull Ups	13	10	7	7	7	6	6	5	61
	Push Ups	15	12	10	8	8	8	8	8	77
	Sit Ups	12	11	10	10	10	10	10	11	84
	Squats	10	10	10	8	8	8	6	8	68
										290

Been a long time...

since we last did this one. Random selector decided it had been long enough.

"Anaerobics" - 3 Rounds for Time:
21 DB Bench Press - 2x65# DB
15 Power Clean - 135#
10 Turkish Getup-mills - 40# DB (5 each side)

RESULTS:
Seth - 22:02
Justin - 32:57
Jason - 36:40, subs: HSPU, 115# PCs, 30# TGUMs