Back to basics

I've been wanting to follow the "Starting Strength" approach and try and put on additional muscle mass and maybe someday become 70s Big. Made some time today to establish a baseline for some of the basic lifts.

Workout A:
Back Squats 3 x 5
Press 3 x 5
Deadlift 1 x 5

Results:
Squat - 267 lbs
Press - 135 lbs
Deadlift - 303 lbs

12s at 10

Posting on behalf of James & Laura who actually did a workout today.

"Turkish Delight" AMRAP in 20 minutes of:

• 12 Turkish Get-up Mills, 35# (6 each side)
• 12 ring dips
• 12 walking lunges, 35# plate overhead

Results:

• James - 4 Rounds
• Laura - 4 1/3 rounds, sub 20# DBs, 1x1 bench dips, 25# overhead plate
• Melanie - 4 Rds + 6 TGU, 19# DB no mills, bench dips, unweighted lunges 12 per leg

Coming Full Circle

The Infidel crew has had a pretty good run at Bowman Fitness, but they're closing up shop after today. I'm still amazed we never got kicked out. It seems only fitting that we should revisit the first workout we did there.

"Noodle Arms" - 3 Rounds for time of:

• Run 400m
  
• 15 push-ups
  
• 15 pull-ups
  
• 15 push-ups
  
• 15 squats
  
• 15 push-ups
  
• 15 sit-ups
  
• 15 push-ups
  

Results:

• James - 18:53 (PR), as Rx'd
• Laura - 19:52 (PR), jumping pull-ups
• Seth - 20:19, as Rx'd
• Todd - 23:20, 2 Rds as Rx'd + 400M Run

Previous

Insufficient Description

I was once again stuck in meetings until gym time, causing us to scramble to find a workout last minute. This one was new to the sheet, and while an accurate copy of the cfgames post, was missing some detail on a few items. We just chose something that seemed reasonable.

"2009 CFGames Final Event" - For time:

• 15 Barbell Cleans - 155 lbs (assumed Squat Cleans)
• 30 Toes-to-bar
• 30 box jump, 24 inch box
• 15 Muscle-ups
• 30 Push-Presses - 40 lbs (chose 45# bb push-press)
• 30 Double-unders
• 15 Thrusters - 135 lbs
• 30 Pull-ups
• 30 Burpees
• Overhead walking lunges - 45 lbs (chose 30 steps, 15 per leg)

Results:

• Laura - 27:29, 95#SC,3x jumping pull-ups+dips for MU, 30# push-press,75# thrusters,jumping pull-ups,35# oh lunges
• Seth - 25:55, bar muscle-ups
• James - 30:40, 115# SC,5 MU + 30 pu/dips for MU,45# push-press,200M run for DU, 115# thrusters

Note: Further research shows Rx to be: 40# DB Push-Press/Jerks, 300? ft. of walking lunges.

When in doubt...

go all out. Left the WOD selection decision till the last minute again, so a Painstorm it is.

"Painstorm 200906" Fran + Elizabeth + Diane
21-15-9 Rep rounds for Time

• Thrusters
• Pull-Ups
• Squat Cleans
• Ring Dips
• Deadlifts
• Handstand Push-ups

Use the same load for all weighted movements. Folks who are only a little nuts should use Fran weight (95lb/65lb), those bordering on lunacy could try Elizabeth weight (135lb/85lb) and if anyone is insane enough to try Diane weight (225lb/185lb) I want to see a video of that!!

Results:

• Laura - 28:57, 65 lbs, sub jumping pull-ups, 2xbench dips, toes-on-bar HSPU
• Seth - 44:20, 115 lbs
• James - 46:18, 95 lbs

Tardy tabattas

Too many meetings today, so we had to pick a workout at the gym. This one appeared on HQ recently, and I had heard the under-utilized interval timer voicing feelings of neglect earlier in the week.

"Tabata Something Else"
8 tabata intervals (20 seconds work followed by 10 seconds rest) of each of the following.

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

All 32 intervals are performed consecutively. Keep track of total reps performed for all intervals of all exercises.

Results:

Laura:

Jumping Pull-Ups: 15,7,8,6,8,7,7,7:65
Push-Ups: 9,8,6,7,5,7,5,6:53
Sit-Ups: 13,12,12,12,12,12,12,12:97
Squats: 15,15,15,15,12,15,15,15:117
Total: 332

Seth:

Pull-Ups: 12,10,6,6,7,6,6,6:59
Push-Ups: 10,10,10,7,6,5,6,6:60
Sit-Ups: 11,10,8,9,9,9,8,10:74
Squats: 17,15,14,14,12,12,12,15:111
Total: 304

Over substitution

I suspect this workout is easier by the original prescription than with the substitutions. As we still lack equipment to do it properly, it will remain unknown today.

"Annie, Are you alright?" - 21, 15, 9 Rep Rounds for time of:

• 2 x reps Sumo Deadlift High Pull - 45# Barbell
• DB Thrusters - 2 x 35# DBs
• Box Jumps - 24"
• DB Sumo Squat Cleans - 2x15# DBs
• DB Thrusters - 2 x 20# DBs
• Pull-Ups

Results:

• Laura - 22:07, 30# SDLHP, 20# thrusters, 20" box, 8# cleans, 12# thrusters, jumping pull-ups
• Seth - 23:40, as Rx'd

Has it been that long?

It seems like we've done this one more recently, but if so, I can't find it.

"Tri-athlon" (J.T. Plus Runs) - For Time:

• 21 Handstand Push-ups
• 21 Ring Dips
• 21 Push-Ups
• Run 800 meters
• 15 Handstand Push-ups
• 15 Ring Dips
• 15 Push-Ups
• Run 800 meters
• 9 Handstand Push-ups
• 9 Ring Dips
• 9 Push-Ups
• Run 800 meters

Results:

• Justin - 22:58, as Rx'd
• Laura - 22:58, sub Lunges (each leg) for HSPU, Bench dips for ring dips
• James - 25:33, as Rx'd
• Seth - 27:40, as Rx'd

Load it up

Feels like a good day to put a lot of weight on a barbell. This should suffice.

"CFFB 091009":

Back Squat - 3x5

then

5 Rounds For Time:

• 7 Deadlifts - 315 lbs
• 21 Knees-to-Elbows

Results:

• Justin - 275,285,285 - 4 Rounds in 16:04, sub 275# DL
• Seth - 275,285,285 - 21:24, as Rx'd

Feeling obligated

CFHQ posted a new Hero workout over the weekend, eliminating the need to select a workout of our own.

"Tyler" - Five rounds for time of:

• 7 Muscle-ups
• 21 Sumo-deadlift high-pulls - 95 lbs

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Results:

• James - 23:40, 4 Rds, sub 3xPull-Ups & Dips for MU, 65# SDLHP
• Seth - 19:52, sub bar muscle-ups

Burpees again?

We chose this workout even though we had previously decided against burpees for the day.

"You lost me at Burpees" - AMRAP in 20 minutes:
5 Deadlifts - 135 lbs
5 Hang Power Cleans - 135 lbs
5 Push Jerks - 135 lbs
10 Burpees
15 Pull-Ups

Results:

James: 4 rounds + 5 Deadlifts, as Rx'd (pr...barely)
Laura: 6 rounds, 65#, jumping pullups (pr)

Who's counting?

Random selection takes us back to pre-infidel days. I did this when it last appeared on CFHQ, and have been happily avoiding repeating it ever since.

"040425" - For Total Reps:

• 5 minutes of Double-Unders
• 5 minutes of (Squat) Clean and Push Jerk - 95 lbs
• 3 minutes of Double-Unders
• 3 minutes of (Squat) Clean and Push Jerk - 95 lbs
• 1 minute of Double-Unders
• 1 minute of (Squat) Clean and Push Jerk - 95 lbs

Results:

• Laura - DU: ~120,73,24=217 - C&J(55#): 17,10,5=32 - ~249 Total
• Seth - DU: 279,144,45:468 - C&J: 26,14,4:44 - 512 Total
• Jason - alternate workout, see comments

I AM NOT DEAD...

Just lazy and disconnected. Needed a decent metcon today, and Seth is MIA with a sick kid. Pulling today's workout from the Rosstraining Strength and Conditioning forum Workout of the Week:

10 burpees - 1 Turkish Getup (per arm)
10 burpees - 2 Turkish Getups (per arm)
10 burpees - 3 Turkish Getups (per arm)
10-4
10-5
10-5
10-4
10-3
10-2
10-1

Let's get our RETARD ON, yall! Nothing makes the other gymgoers think you're a tool more than burpees and TGU.

Bar hatred

Picking up the barbell in the later rounds is going to test your willpower.

"Bear Cub" - Five rounds for time of:

• 15 Deadlifts - 135 lbs
• 12 Hang power cleans - 135 lbs
• 9 Front Squats - 135 lbs
• 6 Push Jerks - 135 lbs

Results:

• Laura - 21:35, sub 65# bar
• Seth - 25:15, as Rx'd
• Jason - alternate workout, see comments

Previously

Chuck Norris calls this workout a Tickleshower

Looks like the weatherman is calling for pain again!

"Painstorm I" - For Time:
10 Pull-Ups
10 DB Swings @55lbs
10 Push-Ups
Run 200M (.13mi)
20 Pull-Ups
20 DB Swings @55lbs
20 Push-Ups
Run 400M (.25mi)
40 Pull-Ups
40 DB Swings @55lbs
40 Push-Ups
Run 800M (.5mi)

Previous Results

Results:
James: 19:18(PR), as Rx'd
Laura: 19:08(PR), 30# DBs, jumping pullups

Happy Anniversary?

James has been part of the infidel crew for one year now. In honor of this accomplishment, we will revisit his introductory workout.

"Gates of Fire" - For Time:

• 50 GHD Sit Ups
  
• 50 Push-ups
  
• 100 Thrusters @ 65lbs
  
• 50 Push-ups
  
• 50 GHD Sit Ups

Results:

• James - 24:50, as Rx'd
• Laura - 22:59, decline sit-ups, 45# Thrusters
• Seth - 21:41, as Rx'd

Last time
Post-workout extra credit for today: Max reps Double-Unders in one minute
Laura - 40 reps
Seth - 92 reps (first 86 consecutive in ~50 sec)

Double the fun?

This workout from the CFFB archives combines two 'fun' exercises in a new and brutal way.

"Kalsu" - Complete 100 Thrusters For Time:
Each minute on the minute

• 5 Burpees
• Max Reps Thrusters - 135 lbs

Results:

• Seth - 13:48, 50 Reps @ 115#
• James - 14:45, 40 Reps @ 95#
• Laura - 16:41, 50 Reps @ 65#

Touch & Go

I think that I got this workout from this old HQ post. I have no idea how heavy to go.

"Gwen":
Clean & Jerk - 15,12,9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Results:
James - 95#, 12+foul+3,9+foul+3,9 full squat cleans
Seth - 135#, 11+foul+4,12,9 full squat cleans

Lonely infidel

While at the gym today, this workout called to me from the open page of the spreadsheet.
Well maybe not, but I didn't feel like searching for something better.

5 Rounds For Time:

• 5 Good Mornings - 75# Barbell
• 10 KB Swings - 45# DB
• 15 Hang Squat Cleans - 75# Barbell

Results:
Seth - 14:18, sub 95# barbells, 55# DBs

Slow start

Didn't feel like pushing the intensity today, so went with a maximum-effort (ME) selection to start the week.

"CrossFit Total" - Total weight lifted in:
Back Squat - 1 rep
Shoulder Press - 1 rep
Deadlift - 1 rep

Results:
Seth: 355# BS, 185# SP, 405# DL - Total: 945

Previous Total

Justin's workout:
Row 500, 20 hspu, 30 sit-ups, 40 push-ups
Row 500, 15 hspu, 25 sit-ups, 35 push-ups
Row 500, 10 hspu, 20 sit-ups, 30 push-ups
Row 500, 5 hspu, 15 sit-ups, 25 push-ups
Row 500, 0 hspu, 10 sit-ups, 20 push-ups

Hot seat

I was running late today, so Laura was given the task of picking something from the "Folder of Pain & Suffering" on the spot. She found this Crossfit lady for which we have no previous results.

"Nancy" - 5 Rounds for Time:

• 400 meter run
• 15 Overhead squat - 95 lbs

Results:

• Laura - 19:11, as Rx'd for ladies: 65# OHS
• Seth - 16:33, as Rx'd

Could be worse

Random selection of the day is new to the infidel blog. Nearly went with this one, so I'll hear no complaints.

3 Rounds For Time:

• Row 500m (Sub: 45# SDLHP x 50)
• 50 Squats
• 30 Back Extensions

Results:

• Seth - 21:37, sdlhp
• Jason - ME deadlifts 3-2-2-2-1-1-1-1-1
  250, 285, 300, 300, 350, 380, 380, 380, 400!