Deafening?

Crickets are getting a bit raucous around here.

SS Workout A:
Back Squat - 3 x 5 (3 sets x 5 reps)
Press - 3 x 5
Deadlift - 1 x 5

Results:
Seth - BS: 288, Press: 145, DL: 328
James - 10 Rounds of fun in ~30 minutes, see comments
Justin - "Complete lack of planning" in ~90 minutes, see comments

Hum de dum

Just wandering by, figured I might as well post something.

Today's SS routine:

• Back Squat 3 x 5
• Bench Press 3 x 5
• Back Extensions 3 x 10
• Pull-Ups 3 x max reps

Results:

• Seth - BS: 283,BP 220, PU: 8,9,6

Back in the Swing of Things

It's been a week since we've been in the gym, which should make today fun. And apparently the random number generator doesn't know the meaning of "grace period," because today's random selection is a tough one!

You F***'n Disappoint Me

6 Rounds for Time:
•5x Curtis P Complex @ 95lbs
•15ft Rope Climb (sub 15 towel pull-ups or other as appropriate)
•10x GHD Situps (sub atomic sit-ups or weighted sit-up to standing, etc.)
•5x Scotty Bob @ 2x25lb dumbbells
•Run 200m

Curtis P: Hang Squat Clean – Lunge – Lunge – Push Press. See link.
Scotty Bob: Basically a Renegade Row to side plank. See link.

Previous Results

Results:
James: DNF - 4 rounds in 25:23, sub regular pullups, v situps
Laura: DNF - about 1 round in 7 minutes or so...and then "wasn't feeling" the rest of the workout. Spent the remainder of the time briskly walking on the treadmill.

Fighting More Than the Crowd

Happy 500th post infidels!

This is a modification of the infamous “fight gone bad” CrossFit WOD. Its known for producing large quantities of sweat and whimpers after completion. Let's hope for similar results!

Fight Gone To Task - 3 rounds
20 Reps per exercise, 1 min rest b/t rounds, record time of each round and total time of:

20# DB Thrusters
Sumo Deadlift High Pull - 75#
Box Jumps - 20" box
Sit-Ups - Unanchored
Burpees

Results:

James: 25:48, sub 65# SDHP due to equipment limitations
Laura: 22:??, sub 15# DB's, 45 SDHP

Friday AMRAP

This workout should provide plenty of grunts, pants, growls and bar-drops. Hopefully the level of noise and flailing movements (me on dips) will be awkward enough to disperse the crowd in the free-weights room. In the words of Jean-Claude Van Damme...GRRR! [accent implied]


AMRAP in "about" 20 minutes:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

I had to adjust the AMRAP time because our timer stopped for a minute or so. We can't tell how long it stopped, but the best guess is between 1 and 2 minutes. So we hit the resume button and finished out.

Previous


Results:
James: 4 rounds + 5 HCs, as Rx'd
Laura: 4 rounds + all 15 HC's, 75#, 3x1 bench dips

Not a Morning Person

I attempted this challenging workout at 6:45am with gut wretching results.

"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:
James: D-N-F!, 3 rounds in 25:45 (2 rounds as Rx'd in 17:12, 3rd round at 95#)

Previous Results

Scattered remains

The remnants of the Infidel crew failed to coordinate the workout today.

080601 - For Time:

• 10 Squat Cleans - 135 lbs
  
• 50 GHD Sit-Ups
  
• 8 Squat Cleans - 135 lbs
  
• 40 GHD Sit-Ups
  
• 6 Squat Cleans - 135 lbs
  
• 30 GHD Sit-Ups
  
• 4 Squat Cleans - 135 lbs
  
• 20 GHD Sit-Ups
  
• 2 Squat Cleans - 135 lbs
  
• 10 GHD Sit-Ups

Results:

• James - 13:35, sub 115# cleans and 1x1 regular situps

Workout B:

• Back Squat - 3 x 5 reps
• Bench Press - 3 x 5 reps
• Back Extensions - 3 x 10 reps
• Pull-Ups - 3 x max reps

Results:

• Seth - BS: 273, BP: 215, 45# gmgs, PU: 11,11,8 (strict)

Note: Melanie did WOD from last Friday.