Very late post

James & Laura did Helen yesterday, but James completely forgot to post the results. Here they are, a day late.

"Helen" - 3 rounds for Time:
Run 400M
21 Kettlebell swing, 55#
12 Pull-ups

Results:
James: 9:54, as Rx'd
Laura: 11:27, 35# DB's, some jumping pull-ups

Press ME

ME (maximum effort) Presses

5x1 (5 sets, 1 ME rep) - shoulder press, push press, push jerk

RESULTS:
Jason - SP 145#, PP 170#, PJ 180# (3 + 2 fails)

Anonymous

It looks like I'll be going it alone when I attempt this nameless WOD that appeared on the CrossFit mainpage last week.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Previous attempts

Results:
James: 17:40, sub 115# cleans
Jason: 20:35 - subbed rx'd reps of broomstick good mornings + situps for GHDs
Laura: 17:53 - Sub 85# Squat Clean, 25# Decline Sit-up

Eye catching?

There's nothing overly complicated/unusual about this workout. It just happened to be the first one I saw when flipping through the spreadsheet (same page as yesterday's "Popeye").

21-15-9 Rep rounds For Time:

• Deadlift - 225 lbs
• Push Press - 135 lbs

Extra Credit: Max reps in 1 minute of Double-unders

Results:

• Laura - 8:19, 95# DL (135# last rd), 65# PP + 47 DUs
• Seth - 9:22, as Rx'd + 86 DUs

Eat your spinach

It's the old timey classic:

"Popeye" - 10 Rounds For Time:

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

Results:

• Justin - ~14:51, as Rx'd
• Laura - 13:57, sub 65# HPC, feet-on-bar HSPU
• Seth - 11:57, sub 10 decline sit-ups 35# for HSPU
• James - 12:53, as Rx'd
• Todd - 13:40, 8 Rounds, sub 65# HPC, feet-on-bar HSPU

Original intent?

Today's CFHQ workout looks like "Lynne" with the addition of back squats. This style workout seems to be accompanied by questions about how much rest is prescribed. We'll do this with the 'rest as needed' prescription as was originally intended by the WODs namesake, Lynne Pitts.

"080910" - 5 Rounds for Max reps:

• Bench Press - bodyweight
• Pull-Ups
• Back Squat - bodyweight

Results:

Laura
Bench Press - 65 lbs	15	22	23	17	23
Pull-Ups	4	6	4	5	2
Squats - 95 lbs	10	12	8	13	10
James
Bench Press - 170 lbs	12	10	8	5	7
Pull-Ups	20	18	9*	8 strict	6
Squats - 175 lbs	10	8	8	10 155#	10 155#
Justin
Bench Press - 170 lbs	18	10	8
Pull-Ups	21	13	8 strict
Squats - 175 lbs	25	13	10
Seth
Squats - 205 lbs	21	16	15

Cold shoulders

This random selection has no prior results and is of unknown origin. Looks 'fun'. My shoulders are already anticipating an ice pack treatment.

Five rounds for time of:

• Run 400 meters
• 21 Sumo Deadlift High-Pull - 75 lbs
• 21 Thrusters - 75 lbs

Results:

• Laura - 30:30, 45 lbs, 800M rds 4,5 (15:25 for 3 rds)
• Seth - 16:00, 3 Rds
• James - 21:01, 3 Rds
• Jason - 21:25, 3 rds, Push-Press for Thrusters

Friday: Fun with Fran

It's been a while since we've tackled this CF favorite.

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

• Thruster - 95 lbs
• Pull-ups

Results:

• James - 8:57, as Rx'd
• Laura - 8:50, 65# thrusters
• Seth - 5:10, as Rx'd

Active rehab

Laura was kind enough to devise a workout I could actually do despite my various ailments.

5 Rounds for time:

• Run 400M
• 25 Box Jumps - 20" box
• 25 Double-Unders
• 25 Sit-Ups

Results:

• Laura - 29:23
• Seth - 21:09

Absence

If absence makes the heart grow fonder, then we should love this one from the archives:

10 Rounds 10-9-8…1 Rep rounds For Time::

• Back Squat - 185 lbs
• Power Cleans - 135 lbs
• Weighted Pull-Ups - 35 lbs

Results
Seth - DNF: 10,9,8,7 rep rounds, no pull-ups, ~12 min
James - DNF, 10-5 rep rds in 29:36, sub 135# squats

Mixed bag

This workout has a little bit for everyone to hate, but hey, at least it's burpee-free!

"Bag Of Tricks" - Time each Round
3 Rounds, 3 minute rest b/t each round

• 30 Sit-Ups
• 25 Parallellette Push-Ups
• 20 Kettlebell Swings - 2 pood / 70# DB
• 15 Pull-Ups
• 10 Deadlift - Body weight
• 50 Squats

Results:

• Laura - 8:05, 8:02, 6:36 - 40# DB swings, jumping pull-ups, 135# DL
• James - 5:55, 14:16, DNF - 175# DL
• Jason - 6:35, 11:13, DNF
• Seth - 7:12, 7:56, 7:32, bar dips (push-ups), 400M run (swings), 30 double-unders (pull-ups), 205# DL

saturday special II

15-12-9 rep rds of:

pull-ups
bodyweight bench press
bodyweight deadlift
handstand push-ups

RESULTS:
Jason - weight: 160# - 25:05 - subbed 145# bench on 12-9 rep rds

Ready for kickoff?

The NFL season started yesterday; seems like a good enough reason to pirate the CFFB workout.

Back Squats - 3x5 (3 sets of 5 reps)

then

5 rounds for time of:

• 7 Deadlifts - 315 lbs
• 21 Knees To Elbows

Results:

• Laura - 135,95,95,95 - 19:40, 135# dl
• James - 185,165,165 - 17:58, 185# dl
• Seth - 275,275,275 - 21:14, 315# dl, weighted decline sit-ups: 50# first 2.5 rds then 35#

Look out Usain

We're coming for your record.

10 Sprints for Time:
100 Meter Run

Rest as needed between efforts. Try to go all out each round.

Results
Justin - untimed
Laura - untimed
James - untimed
Seth - untimed

Go with what you know

Getting back into things after a holiday is always interesting. Might as well do something familiar.

"Cindy" - AMRAP in 20 minutes:

• 5 Pull-Ups
• 10 Push-ups
• 15 Squats

RESULTS:
Seth - 18 rounds + 8 push-ups
Laura - 14 rounds, sub jumping chest-to-bar pull-ups
Todd - 9 1/2 rounds
Jason - Alternate workout, see comments

blehmondaybleh

couldn't decide what to do...i'm thinking about starting a ME Black Box regimen and didn't want to overwork the legs today since i'll be doing ME squats tomorrow...went with:

"Popeye" - 10 Rounds For Time:

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

RESULTS:
Jason - 19:08 - sub 105# HPCs and 3" parallette HSPUs thru rd 4

Nearly forgotten

While re-packing my gym bag this morning, I noticed my set of neglected rings lying in the bottom. Seems a shame to haul them around every day and never use them.

"080628" For Time:

• 45 Double-unders
• 45 Squat Cleans - 135 lbs
• 45 Ring Dips
• 45 Double-unders

RESULTS

• Seth - 15:19, as Rx'd
• James - 18:46, sub 35 squat cleans @ 95 lbs, 400M run for DUs
• Laura - ~ 19 min headache-induced alternate: 10 DU, 50 cleans - 55#,50 bench dips, 50 Lunge steps - 55# bar, 50 bench dips
• Jason - 20:35, sub 95# squat cleans, tuck-jumps

All Pressed Out

Could be time for a leg wrecker.
Yeah, I think this will fulfill that role nicely.

5 Rounds for Time:

• 10 Deadlifts - 185 lbs
• 20 Squats
• 30 Walking Lunge Steps (15 per leg)
• 40 Sit-Ups

RESULTS:

• Laura - 16:30, 95# DL
• Seth - 16:35, as Rx'd
• Justin - 24:17, as Rx'd
• William - 27:50, 4 Rds, 95# DL, anchored sit-ups
• Todd - 22:19, 4 Rds, leg curls for DL, anchored sit-ups

Gotta get moving...

Quick post today:


Workout:

Bench Press 5-5-5-5-5

followed by...

Power Clean 5-5-5-5-5

RESULTS:

Laura:

Bench Press - 85,85,90,90,90
Power Clean - 95,95,95,105,115(4)

James:

Bench Press - 185,195*,195(3),185,190(4)
Power Clean - 135,155,165,170,165

Justin:

Bench Press - 225,225,225,225,225(4)
Power Clean - 155,165,170,185,185(4)

Seth:

Bench Press - 225,225,225,225,230(4)
Power Clean - 195,205,210,215,225(3)

Didn’t we just do that one?

SHUT UP!! SO WHAT, I LIKE IT.

 

Today we'll be rehashing a workout that I actually do ok at, which has absolutely nothing to do with why we picked it or why I'm posting it before Seth changes his mind about it. We're subbing burpees for double-unders, tho, so I'm going to go ahead and rename it:

 

"BIONIC-le"

5 Rounds for time of:

• 5 Muscle-Ups
  
• 10 Handstand Push-Ups
  
• 15 DB Swings - 55#
  
• 10 Burpees
  

RESULTS

• Laura - 20:23, 3 x jumping pull-ups + bench dips, toes-on-bar HSPU, 35# swings
• Seth - 20:45, bar muscle-ups, 60# swings
• Justin - 21:57, bar muscle-ups
• William - 31:20, 3 x weight-assisted pull-ups + bar dips, decline push-ups, 35# swings