Grip may be an issue

It gets quite hard to hold onto the barbell as grip fatigue occurs in the later rounds. At least that's what happened to me last time. It's also been posted a few other times.

"Popeye" - 10 Rounds For Time:

• 10 Hang Power Clean - 95 lbs
• 5 Handstand Push-ups

Results:

• Justin - 11:27, as Rx'd
• Laura - 11:28, sub 65# HPC, 'sissy' decline push-ups
• Seth - 13:55, sub 105# HPC
• Jason - 14:24, as Rx'd
• Todd (Welcome!) - 21:15, sub 65# HPC, decline HSPU
• Abby - 21:55, sub 50# HPC, decline push-ups
• James - "600 Reasons to Act Like a Grown Up" - 32:36, see comments
• Ron - "400 Reasons to Act Like a near-Grown Up" - 23:40, see comments

"Air Assault" Revisited...

Today is a modified version of "Air Assault," which we haven't done since December of 07. The times were embarrassingly high, so I'll not post a link to the last results, because I am deeply, deeply ashamed of them. (Also I'm lazy)


3 rounds for time

• 100 Jump-rope singles
• 10 Pullups
• 20 Dips
• 20 Sumo Deadlift High-pull @ 45lbs (women, 30lbs)
• 20 DB swings @ 55lbs (women, 35lbs)
• 20 Plate Slams @ 45lbs (women, 25lbs)
• Run 400m
• 40 Air Squats
• 40 Situps

Results:

• Seth - 34:02, sub 60# swings
• Justin - ~42 min, as Rx'd
• Melanie - 44 min, sub bench dips, jumping pull-ups
• Abby - ~46 min, sub bench dips, jumping pull-ups, did 1/8 mile run and 30 squats per round

All too easy

Justin decided that this WOD, though good enough for the CF Games, needed some more work added to it.

5 Rounds For Time:

• 5 Deadlifts - 275 lbs
• 10 Lateral-jump Burpees (jump sideways over bench/aerobics step each rep)
• 20 Pull-ups
• 30 Sit-Ups

Results:

• Laura - 24:21, sub 135# DL, jumping pull-ups
• Shiloh - 24:31, sub 225# DL
• Seth - 24:57, sub 305# DL
• Justin - 25:45, as Rx'd
• James - alternate workout, scaled "Eva", see comments
• Ron - alternate workout scaled "Eva", see comments

What the SPF?

As evidenced by my pasty whiteness, I tend to be pretty diligent with the sunscreen most of the time. However, I'm not in summertime mode yet this year. Let's just say the 5x5 heavy back squat workout didn't sound like fun for today. Instead, we get something a bit more met-con.

3 Rounds For Time:

• 40 Double-Unders
• 30 SDLHP - 45 lbs
• 20 DB Thrusters - 2 x 20# DBs
• 10 L-Pull-ups

Results:

• Joe (Welcome!) - 12:40, sub Tuck Jumps for DU
• Seth - 14:22, sub 55# SDLHP, 25# DB Thrusters
• Melanie - 15:22, sub 1/8 mile run for DU, 30# SDLHP, 15# DB Thrusters, jumping L-Pull-Ups
• Shiloh - 16:32, sub 25# DB Thrusters
• Abby - 18:03, sub 1/8 mile run for DU, 25# SDLHP, 12# DB Thrusters, jumping L-Pull-Ups
• Laura - 18:15, sub Tuck Jumps for DU, 15# DB Thrusters, jumping L-Pull-Ups
• James - 18:51, sub 1/8 mile run for DU, 45# Back Squat + Push-Press for Thrusters
• Jason - 19:23, sub Tuck Jumps for DU, 45# Barbell Thrusters

Previous

Yep... Another of my creations.

We had to make some modifications to the prescribed workout due to limited floorspace. The post has been edited to reflect the changes.



FOR TIME

• 21 Burpees
• 21 V-ups
  
• 5x TGU-Snatch Complex @35LBS (alternating arms.)
  
• 15 Burpees
• 15 V-ups
  
• 5x TGU-Snatch Complex @35LBS (alternating arms.)
• 9 Burpees
• 9 V-ups
  
• 5x TGU-Snatch Complex @35LBS (alternating arms.)

TGU-Snatch Complex – Turkish Get-up to 5x DB power snatch then down. Perform the "getting up" portion of the Get-up, perform five power snatches, then complete the laying back down portion of the TGU. This equals one repetition of the complex.


RESULTS
Abby - 17:45, 15lb DB, knee burpees
Melanie - 16:31, 20lb DB
Justin - 14:31, As Rx
James - 13:50, As Rx
Seth - 12:46, 40lb DB

Thursday Rush

Since I missed yesterday, I'll be busy tonight, and there's nothing else posted, I'll share my quick (as you walk through the door in your dress clothes I might add) work-out.

3 rounds for time

10 ring push ups
10 pull ups
10 ring dips

Shiloh - about 5:00 (didn't time)

OMG NEW MOVE!!!

Ok, today's workout includes a new exercise I found at Rosstraining.com. It is:

• 100 Plate slams
• 10 HSPU
• 80 Squats
• 10 HSPU
• 60 DB snatches (30 each arm)
• 10 HSPU
• 40 Push-ups
• 10 HSPU
• 20 Burpees
• 10 HSPU

Plate Slam - Grasp a weight plate by the sides with both hands, stand and extend the plate overhead fully, then crouch and touch the plate to the ground. Recover and return quickly to the overhead position.


RESULTS

Laura - 21:45 (sub Incline Push-ups for HSPU. 25lb Plate, 25lb snatch)
Seth - 29:50 As Rx (45lb plate, 45lb DB power snatches)
Melanie - 23:55 (sub Incline Push-ups for HSPU. 25lb Plate, 25lb snatch)
Justin - 27:20 As Rx (45lb plate, 45lb DB power snatches)
Abby - ~25:00 DNF after 40/10 round due to knee pain.
Jason - ~39 mins. As Rx (45lb plate, 45lb DB power snatches)

Fewer reps

This Fran variation has fewer repetitions, but prescribes heavier weight. I wonder what that will do to our times.

"Heavy Fran" - 15-12-9 Reps, For Time:

• Thruster 135 lbs
• Weighted Pull-ups - 45 lbs

Results:

• Laura - 14:40, sub 65# Thrusters, unweighted pull-ups
• James - 14:18, sub 95# Thrusters
• Seth - 11:39, sub 150# Thrusters
• Jason - 20:10, as Rx'd
• Shiloh - 9:44, sub 95# Thrusters, unweighted pull-ups
• Justin - alternate workout, see comments

Only a suggestion

I'm not sure where this one came from. It may be loosely based on this workout from HQ about a month ago, and has just a bit less running.

"Dead-Run" - For Time:

• 21 Deadlift - 225 lbs
• 21 Pull-Ups
• 200m Run
• 15 Deadlift - 225 lbs
• 15 Pull-Ups
• 400m Run
• 9 Deadlift - 225 lbs
• 9 Pull-Ups
• 800m Run

Results:

• Seth - 12:45, as Rx'd
• Jason - 23:10, as Rx'd
• James - 15:56, sub 185# DL
• Melanie - 16:09, sub 105# DL, jumping pull-ups
• Abby - 20:50, sub 80# DL, jumping pull-ups
• Shiloh - 26:15, sub 205# DL

Late week heroism

CrossFit HQ has posted two hero workouts this week. It is only appropriate that we do at least one of them.

"DT" - 5 Rounds For Time:

• 12 Deadlifts - 155 lbs
• 9 Power Cleans - 155 lbs
• 6 Push Jerks - 155 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

This one is a bit similar to one we've done before.

Results:

• Melanie - 13:52, sub 65#
• Laura - 15:10, sub 65#
• Seth - 17:22, as Rx'd
• Jason - 23:10, sub 135#, HPCs, push presses
• Abby - DNF, 3 rds in 13:15, sub 55#
• James - DNF, 3 2/3 rds in 19:58, sub 135#

Hanging out

Looks like we'll spend some quality time around the pull-up bar today. It's been over a year since the last time this workout came up. What are the chances it has gotten any easier since then?

AMRAP - 20 Minutes:

• 5 Handstand Push-ups
• 10 Burpulls (Burpee to Pull-Up)
• 15 Knees to bar

Results:

• Jason - 4 2/3 Rds + 5 KTE, sub KTElbow for KTBar
• Seth - 4 2/3 Rds + 5 KTB

Picking up the scraps

We received a pretty good beating from "Diane" yesterday, but managed to survive. Here comes another lady attempting to inflict some damage.

"Lynne" - 5 rounds for max reps, rest as needed:

• Bench Press - bodyweight
• Pull-Ups

Resting between rounds, and between exercises is permitted.

Results:

• Abby - 65# Bench Press 8(55#),7,9,9,9 = 42 reps, 140# weight-assist pull-ups 7,7,6,7,5 = 32 reps : 74 total
• Melanie - 75# Bench Press 10,7,7,7,7 = 38 reps, 50# weight-assist pull-ups 7,10,10,9,8 = 44 reps : 82 total
• James - 170# Bench Press 10,9,7,4,5 = 35 reps, pull-ups 15,20,15,17,8 = 75 reps : 110 total
• Seth - 205# Bench Press 13,10,10,7,6 = 46 reps, pull-ups 19,14,17,15,17 = 82 reps : 128 total

Hey there,

We haven't seen you around here in a while.

"Diane" - 21-15-9 Reps, For Time:

• Deadlift - 225 lbs
• Handstand Push-ups

Results:

• Justin - 6:15
• Seth - 9:02
• Jason - 11:17

Taking the hint

This workout was ignored when it appeared on HQ a couple of months ago. It returned again on Saturday, so I guess that means it's a good one...

"090215" - 3 Rounds For Time:

• Row 500M - sub 50 SDLHP @ 45 lbs
• 21 Burpees
• Run 400M

Results:

• Abby - 27:40, sub 25# SDLHP, knee burpees
• Melanie - 23:34, sub 30# SDLHP, knee burpees
• James - 27:38, as Rx'd
• Seth - 17:55, as Rx'd
• Jason - alternate strength workout, see comments

Treadmill invasion

We'll be spending the majority of our time on the treadmills if I remember correctly from the previous attempt at:

"Snatch & Go" - 5 Rounds For time:

• 15 Hang Power Snatch - 95 lbs
• Run 400M

Results:

• Seth - 14:04, as Rx'd
• Justin - 25:36, as Rx'd
• Abby - DNF, 4 1/2 rounds in 25:30, sub 30# HPS
• Jason - alternate strength workout, see comments

But I'm already sore...

It's been a tough week already, and it just got a little bit nastier. Time to revisit this CrossFit classic.

"Nasty Girls" - 3 Rounds for Time:

• 50 Squats
• 7 Muscle Ups (sub 3/3 Pull-Ups/Dips)
• 10 Hang Power Cleans - 135 lbs

Results:

• Abby - 15:04, sub squats-to-bench, 1xpull-up+dips w/ 150# Weight assist, 30# HPC
• Seth - 9:52, sub bar muscle-ups
• Jason - 19:54, sub 3 pull-ups + 3 dips for MUs Rds 1, 2, jumping bar MUs Rd 3
• James - 14:40, as Rx’d, sub bar muscle-ups
• Laura - 15:41, sub 3 x jumping pull-ups + bench dips for mu, 75# HPCs
• Brian - ~21 min, sub weighted pull-ups + dips(+25#), 115# HPCs

Deserving of Naming?

It's a bit surprising that this workout doesn't have a name yet. This may be something we need to remedy. Post suggestions to comments. Based on the times posted for the last attempt, some scaling of both reps and weights may be needed.

For time:

• 30 Pull-ups
• 50 DB swings - 55 lbs
• 75 Sit-ups
• 50 Push-ups
• 30 Front squats - 95 lbs
• 50 Back Extensions
• 25 Handstand Push-ups
• 30 Hang squat cleans - 95 lbs
• 30 Knees to elbows
• 35 Dips
• 21 Snatches - 95 lbs
• 75 Sit-ups

Scaled version:

• 20 Jumping pull-ups
• 30 DB swings - 35 lbs
• 50 Sit-ups
• 30 Knee Push-ups
• 20 Front squats - 45 lbs
• 30 Back Extensions
• 15 Decline Push-ups
• 20 Hang squat cleans - 45 lbs
• 20 Knees to elbows
• 25 Bench Dips
• 15 Snatches - 45 lbs
• 50 Sit-ups

Results:

• Abby - 43:50, scaled version, sub weight-assist pull-ups and dips, 30# snatches w/ demi-squat
• Melanie - 50:05, scaled version w/ full version rep count, sub 50# FS, 50# HSC, 30# 'snatches'
• Seth - 44:45, as Rx'd
• Justin - DNF, full version through 5 dips in ~38 min
• Jason - alternate strength workout, see comments

Press your luck?

This slightly press-heavy workout was randomly selected from the spreadsheet today. At least it's only one round.

081029: For Time:

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

Results:

• Jason - 31:41
• Seth - 22:25
• Justin - 21:45

Previous

Rocking the Ramstein

This one has a little something for everyone to hate. Should be 'fun'.

"The Ramstein" For Time:

• Row 500 M (sub 50 SDLHP - 45#)
• 25 Pull-Ups
• 20 KB Swings - 1.5 pood (55# DB)
• 15 OHS - 65#
• 10 Burpees
• Run 400 M
• 10 Burpees
• 15 OHS - 65#
• 20 KB Swings - 1.5 pood (55# DB)
• 25 Pull-Ups
• Row 500 M (sub 50 SDLHP - 45#)

Results:

• Abby - 23:22, sub 30# SDLHP, graviton assist pull-ups (~150#), 25# swings, 30# OHS
• Melanie - 20:21, sub 30# SDLHP, jumping pull-ups, 35# swings, 30# OHS
• Brian - 25:15, sub 45# OHS, SDLHP
• Darran - 20:01, sub 50# SDLHP
• Seth - 15:57, as Rx'd (SDLHP)
• Jason - alternate strength workout, see comments

Previous

Fridays are for squatting

We reviewed back squats last week, and it just so happened that front squats came up for today.

Front Squats 5-5-5-5-5 reps

Do 5 sets of 5 reps weighted front squats striving to maintain proper form, depth and with as much weight as possible.

Results:

• Abby - 45,55,55,55,55
• Jennifer - 45,55,55,60,60(2)
• Melanie - 105,115,125(1),115,120
• Seth - 225,235,245,245(2),235
• Justin - 225,235,245,255,245

No offense to Jolie,

but we're going to up the ante from the Crossfit video for today.
To have something of a bit longer duration than the 3 round version, we'll be doing:

As Many Rounds As Possible in 20 minutes of:

• 4 Handstand Push-Ups
• 8 Chest-to-Bar Pull-ups
• 12 Deadlift - 135#
• 16 Box Jumps - 20" box

Results:

• Abby - 5 1/2 rounds, sub decline push-ups, jumping pull-ups, 75# deads, 12" Box Jumps
• Seth - 8 1/4 rounds, as Rx'd

Short and sweet...

Going for a quick metcon hopper WOD today:

21-15-9 Rep rounds for Time

* Tuck Jumps
* DB Swings - 35#
* Lunges (each leg)
* Knees to Elbows

Run 400M after every round.

Results

* Seth - 11:38
* Justin - 13:34
* Darran - 13:44
* Brian - 19:15
* Melanie - 21:20, sub 18" box jumps, 25# swings, arm-strap KTEs
* Abby - 23:30, sub 18" step-ups, 20# swings, hanging knee raises