Pain in Three Parts

I'm not sure where Justin came up with this one, but it looks like everyone had fun with it last time.

3 rounds of:

• AMRAP of 25m shuttle sprints in 60 seconds
• 60 seconds rest

followed by

18, 12, 6 rep rounds of:

• Deadlifts 225 lbs
• Knees-to-bar

followed by

3 rounds of:

• AMRAP of 25m shuttle sprints in 60 seconds
• 60 seconds rest

Description: Each 25m sprint will be considered one "rep." Down and back is two reps. Perform as many reps as possible in 60 seconds. Partial reps don't count. Rest 60 seconds. When the first three rounds are complete, move inside and perform the deadlift/KTB workout. After finishing, repeat the sprint workout.

Results:

• Seth - 11,10,10 - 9:26 as Rx'd - 10,10,10
• Todd - 9,9,8 - 12:36, 115#DL/leg curls, jumping KTBs - 7,7,8

Never the original

We always seem to do the "Something Else" version of tabata intervals, so I had to look up the original just to see what it was. Let's switch it up by trying the original.

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

• Squats
• Pull-ups
• Push-ups
• Sit-ups
• Rower (Calories), sub SDLHP reps

Rest exactly 1 minute between exercises. All 8 intervals for each exercise are performed consecutively. Keep track of reps performed each round for all intervals of all exercises. Score is the sum of the lowest number of reps for each exercise in any set.

Results:
Seth - 44

• Squats - 15,15,15,15,15,15,15,15 - Minimum: 15, Total: 120
• Pull-Ups - 8,8,8,8,8,8,8,7 - Minimum: 7, Total: 63
• Push Ups - 9,9,9,9,9,9,7,7 - Minimum: 7, Total: 68
• Sit Ups - 12,11,10,10,10,10,10,9 - Minimum: 9, Total: 82
• SDLHP - 11,8,9,8,6,6,6,7 - Minimum: 6, Total: 61

James - Alternate workout, see comments.

So disappointing

Revisiting this workout.
You F'ing 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

Scotty Bob: Basically a Renegade Row to side plank. See link.

Results:
Seth - 36:05, towel pull-ups, 20# DBs (largest non-round ones available)
Todd - 36:10, 4 Rds, 50# Curtis Ps, towel/reg/assisted pull-ups, V-Ups, 15# DBs
James - Alternate workout, see comments
Justin - SS day

D to the N to the F

CFHQ suggested the same workout I had in mind for today. Too bad my legs disagreed.

Back Squats - 5,5,5,5,5

Results:
Seth - 295, 305, 305(4), DNF

In and Out

I did a quick little burner at 10Fitness today.

Helen
3 rounds for time of:
400m run
21 swings, 55#
12 pull-ups

James: 11:10


previous


Then I did a bit of extracurricular stuff as a cool down:

4 non-timed rounds of:
25 situps
25 walking lunges

Battle for barbells

Sure hope there are enough barbells available for the workout today. Probably be wanting to give mine back by the third round.

"DT" - 5 Rounds For Time:

• 12 Deadlifts - 155 lbs
• 9 Hang 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.

Results:

• Todd - 15:36, sub 65#
• Jennifer - 17:50, sub 40#
• Seth - 15:44, as Rx'd
• James - 3 Rds in 13:27, sub 135#

Unclear Rx

Had to refer to Justin's previous posting, as the spreadsheet's shorthand description was a bit cryptic. Looks interesting.

"Turkish Burp-Up Ladder" - For Time:

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

Results:

• Seth - 24:46, 45# TGU
• Todd - 25:15, 20# TGU, skipped 5-rep rds and second 3-rep rd.

Spread 'em

As there is still a lack of access to rowing machines, most will be assuming the sumo stance today.

3 Rounds For Time:

• Row 500M (Sub: 45# SDLHP x 50)
• 50 Push-Ups
• 50 Sit-Ups
• 50 Double-Unders

Results:

• Seth - 24:23, SDLHP
• James - 35:58, SDLHP, 400M run for DUs

Four for Friday

Taken from CrossFit Football for Tuesday, this workout has four parts.

Power Snatch 8x2
Eight sets of 2 reps. Work towards max weight.

then...

Strict Pull Ups 3 x max reps

then...

Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

Complete 20 rounds of:

• Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

Results:
Seth - Power Snatch: 135,155(1),145,145,145,150,150,155
     Pull-Ups: 13,12,8
     Broad Jumps: 8'7",8'7 1/2",8'9",8'6 1/2",8'10",8'7 3/4",8'11",9'1/4",8'8 1/2",8'10 1/2"
     Sprints: As Rx'd

Rest Day Fail...

Powarhowse Crew was planning on taking it easy today. That didn't really work out so great. Did:

3 Rounds:

8 Tabata intervals on the Airdyne bike.
10 Sand-bag Get-ups
20 Ring Pull-ups



Justin: 40lb sand bag
Shawn: 60lb sand bag, handful of the pull-ups jumping.

Filling in the gaps

There are several workouts in the spreadsheet that we have yet to attempt. One of them came up for today. Hmm, I wonder if we've been avoiding it. Looks like 'fun'.

"500 Chipper" - 4 Rounds For Time:

• 25 Thrusters - 65 lbs
• 25 Box Jumps
• 25 Back Extensions
• 25 DB Swings - 45 lbs
• 25 Double-Unders

Results:

• Jennifer - 25:21 (300 - 15 reps each), sub 20# Th, 12" box, 20# good mornings, 15# swings, tuck jumps
• Tommy (welcome!) - 28:45 (400 - 20 reps each), sub 15# DB Thrusters, 18" box, 30# swings, tuck jumps
• Todd - 31:45 (300 - 15 reps each), sub 30# Thrusters, 20" box, 25# swings, tuck jumps
• Seth - 33:28, sub 65# good mornings, 24" box

POWARHOWSE STRENGTH DAY!!!

Shawn and I did a SS day today:

Power Clean 5 sets of 3
Overhead Press - 5 sets of 5
Squat - 5 sets of 5

Results:
Justin: PC - 185, OHP - 115, Sq - 255
Shawn: PC - 155, OHP - 135, Sq - 255

No comments?

It's been a long time since we've done this one; I sure wish someone had left comments about how it went.

"080717" - AMRAP in 20 minutes:

• 15 Push-Ups
• 12 Ring Dips
• 9 Push-press - 115 lbs

Results:

• James - alternate workout, see comments
• Seth - 6 Rds + 11 push-ups, as Rx'd
• Jennifer - 6 Rounds, sub knee-push-ups, bench dips, 40# PP
• Todd - 5 Rds + 7 dips, sub bar dips (assisted after 2nd rnd), 85# PP 2 rds, 65# PP remainder

Easily distracted

Visited CFHQ for the first time in a while to confirm the prescribed weight for a random selection and got distracted by the new WOD that was posted for today:

"100510" - 7 Rounds For Time:

• 10 Handstand push-ups
• 10 Dumbbell Squat Cleans - 45lb DBs
• 10 L-pull-ups

Results:

• Jennifer - ~24:20 4 2/3 Rds, sub inverted knee-push-ups, 15# DB SCs, jumping-pull-up+hanging leg raises
• Seth - 34:45, as Rx'd

Go ahead,

be sedentary. I don't expect to be walking quite right after this anyways.

5 Rounds for Time:

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

RESULTS:

• Seth - 16:58, as Rx'd
• Todd - 17:20, 2 1/2 Rds, sub 95# DL

Itching to go

I was stuck at home for a while this morning with a sick/sleepy kid. Should probably skip the gym to make up for it. Nah, but maybe this one will be quick?

"090427" - 5 Rounds For Time:

• 21 SDLHP - 95 lbs
• 21 Ring Dips

Results:

• Seth - 20:26, as Rx'd

Cinco de Sucko...

In honor of Cinco de Mayo, the POWARHOWSE KREW did:

5 rounds:

5 reps bench press
5 reps DB clean and press per arm
5 reps commando pull-ups per side


Justin: 185lb Bench (weak,) 65lb DB c&p
Shawn: 275lb Bench (skrong,) 65lb DB c&p, sub regular pull-ups.

Ecuador Plus Ten?

Not sure where this workout came from, but the random selector seems to like it.

"Ecuadorian Destroyer" - For Time
10,9,8,7,6,5,4,3,2,1 Rep Rounds:

• KB Swings - 2 pood (~72#)
• 10+Reps Double Unders
• Cleans - 135 lbs
• 10+Reps Burpees
• Handstand Push-ups
• 10+Reps Box Jumps - 24"

So 20,19,18...11 of DU,Burpees,Box Jumps

Results:
Seth - 51:30, No 10+ on Burpees after first round
Jason - DNF

Finding inspiration?

For such an inspirational workout, it's been a long time.

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:

• Seth - 23:36, as Rx'd
• Todd - 26:16, 65#DL (34 reps),20"box(30 reps),65# floor wipers (30 reps), 20# C&P, weight-assisted pull-ups (last 25 reps)
• James - alternate workout, see comments.

#271

4 rds of:
1 Barbell Complex = 6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups. Once you pick the barbell up, don't put it down. (thx militaryathlete.com)
12 knees to elbows
6 parallette handstand pushups
24 double unders

previous

RESULTS:
Jason - 28:30 - 85# BCs and 4" HSPUs, sub'd tuck jumps
Seth - 23:38 - 115# BCs and 4" HSPUs
James - alternate workout, see comments.