what, me worthy?

"Jonesworthy"
20-16-12-9-6-3 - Rounds for Time
1 x Reps - Pull Ups
2 x Reps - KB Swings
3 x Reps - Squats

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RESULTS:
Jason - 20:11 - 40# DB swings
Seth - 14:32, 40# DB swings
Todd - 11:58, ~1/2 worthy (1/2 Rx'd reps), sub 50# assisted pull-ups, 20# kb swings

Stack it up

We're going higher than usual for the box jumps today.

AMRAP in 15 min of:

• 10 push ups
• 10 box jumps - 32" box

Results:

• Jason - 12 Rds, as Rx'd
• Seth - 12 Rds + push-ups + 1 box jump, 33" box

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Human punching bag

Those GHD sit-ups from Monday have left me feeling like I've was used as a human punching bag. I'm pretty sure this will not help matters.

"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:

• Jason - 3 4/5 Rounds, as Rx'd
• Seth - 5 1/5 Rounds, as Rx'd
• Todd - 4 Rounds, sub 80# lifts, 50# weight-assisted pull-ups

heavy deads

let's lift some heavy stuff...

Deadlift 1-1-1-1-1-1-1 reps
Note weight & BW. Go for max by last round.

RESULTS:
Jason - 300, 330, 340, 350, 375, 375, 400 - bw 170
Seth - 405,415,420(f),420(f),415(f),405(f),315 - bw 200
Todd - alternate workout, "Cindy" - 9 Rds

A Kinder, Gentler Randomizer?

I've been having some shoulder issues (too much tennis, plus workout programming last week I suppose), so imagine my surprise when the randomizer picked a workout that actually looks to be shoulder friendly.

"080814" - 3 rounds For Time:

• 50 Double-Unders
• 50 Hip Extensions
• 50 GHD Sit-Ups

Results:

• Jason - 16:38, sub tuck jumps, good-mornings, toes-under-car ~GHD sit-ups
• Seth - 16:31, sub 45# good-mornings, toes-under-smith-machine ~GHD sit-ups

how exciting...

"Complexity" - For Time:
3 Complexes
21 Burpees
50 Double-Unders
21 Pull-Ups
6 Complexes
15 Burpees
50 Double-Unders
15 Pull-Ups
9 Complexes
9 Burpees
50 Double-Unders
9 Pull-Ups
Each Complex = Power Clean, Front Squat, Push Jerk - 135#

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RESULTS
Jason - 18:22 - sub 115# complex and tuck-jumps

just time for a "quickie"

"081215" - 5 Rounds For Time:
5 Deadlifts - 275 lbs
10 Burpees

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RESULTS:

• Jason - 5:45, as Rx'd
• Seth - 6:19, as Rx'd
• Todd - 9:05, sub 95# DL
• Jennifer - 10:24, sub 70# DL, knee burpees

Pre-workout, 3x5 Bench Press
Jennifer - 55,55,55(4)
Todd - 145,155,165
Seth - 215,215,215
Jason - 205,205,205

breakin' 2: electric boogaloo

"Broken Shoulders" - 3 Rounds for Time
250 M Row (or 25 SDLHP)
20 Overhead Squats - #95,#65
15 Standing Press - #95,#65

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RESULTS:

• Jason - 23:14, 95# SDLHP (oops), 65# OHS, 95# Press
• Seth - 19:56, 45# SDLHP, 95# OHS, 95# Press

#296

today the randomizer gave us this:

"Isabel"
30 Reps for time
Snatch - 135 lbs

scale accordingly...any form is acceptable (full-squat, power, split, etc...)

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RESULTS
Jason - 7:50 - power snatches @ 115#
Seth - 10:07 - full snatches @ 115#
Todd - 4:55 - power clean + push press @ 60#

starting again all over again...again

trying to get back in shape...again. this started out as chelsea but i quickly realized i wouldn't last 30 minutes so i changed on the fly to cindy:

AMRAP in 20 mins of:

5 pull-ups
10 push-ups
15 squats

RESULTS:
Jason - 17 rounds

Hot Springs Hero

One round looks awful, but I guess it takes a second round to make it heroic.

"ADAMBROWN" - 2 Rounds for Time:

• 24 Deadlifts - 295 lbs
• 24 Box Jumps - 24" box
• 24 Wallball shots - 20# ball
• 24 Bench Press - 195 lbs
• 24 Box Jumps - 24" box
• 24 Wallball shots - 20# ball
• 24 Cleans - 145 lbs

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Results:

Seth - DNF, 1 Round in 26:54, sub 255# DL, BP: 205x6,175x18, 2x20#DB Thrusters
• James - alternate workouts, see journal entry in comments

Making the most of a Monday

I'm sure I'll be wishing I'd rested up more over the weekend after this one.

"CFFB 091009":

Back Squat - 3x5

then

5 Rounds For Time:

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

Results:

• Seth - 275,295,300 - 19:28
• Todd - 135,135,135(1) back injury - 1 Rd in ~2min 80#DL, DNF

From the comments

This didn't make it into the official post, but did make it to the spreadsheet for the random selector to use.

AMRAP in 20 minutes:

• 21 Sit-Ups
• 15 Burpees
• 9 Handstand Push-ups

Results:

• Seth - 5 Rds + 2 burpees, as Rx'd
• Todd - 5 Rds, sub toes-on-bar HSPU, 'core' machines rds 3-5

QAD

Got nothing.

"Cindy" - AMRAP in 20 minutes:

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

Results:

• Todd - 10 Rounds
• Seth - 17 Rounds + 3 push-ups
• James - "Little Boy Roy" in 18:11, see comments

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