The After Work Crowd

The gym is way too busy after 5:00. The shortage of barbells caused us to rethink our planned metcon portion.

Back Squats - 3x5:

Then

AMRAP in 20 Minutes of:

• 5 Pull-Ups
• 10 Push-Ups
• 10 Sit-Ups
• 5 Burpees

Results:

• Seth - 275,295,295 - 11 Rds + 2 Pull-Ups
• Casey - 265,275,280 - 7 Rds + Sit-Ups
• Landon - 95,95,115 (form work) - 4 Rds

Friday Form work

Since Landon is a bit new to the barbell movements we utilize, we took time on Friday to familiarize him with several of the core lifts.

Form work, Back Squats, Press, Deadlift, Power Clean

Then

AMRAP in 10 Minutes:

• 5 Renegade Man Makers - 25/15# DBs
• 5 Knees-To-Elbows
• 5 Thrusters - 95/45#
• 10 GHD Sit-Upds
• 5 Deadlifts - 155/95#

Results:

• Seth - 3 Rds + GHDs
• Landon - 2 Rds

Thursday Throwdown

It's been quite some time since this workout has been posted here. Overdue for a comeback.


Fight Gone Bad:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is taken before repeating

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.  The Asterisk(*) in the table denotes the starting exercise.

Results

	Wall Ball	SDLHP	Box Jumps	Push Press	Rowing	TOTAL
Casey	20,17,13: 50*	13,7,9: 29	15,17,15: 47	10,7,10: 27	10,7,8: 25	178
Landon	?,?,0: ?	12,?,?: ?*	15,?,?: ?	?,?,?: ?	?,?,?: ?	?
Seth	22,20,17: 59	17,17,13: 47	46,38,33: 117	18,17,20: 55	23,18,19: 60*	338

Wednesday weakness

Casey and I both felt fatigued quickly during the metcon portion today.

Power Cleans - 3x3:

Then

AMRAP in 20 Minutes of:

• 10 Deadlifts - 135#
• 5 Hang Power Cleans - 135#
• 10 Push-Ups
• 5 Pull-Ups
• 10 Sit-Ups

Results:

• Seth - 205,215,225 - 8 Rds + 1 HPC
• Casey - 155,185(1)+165(2),175 - 4 Rds + 3 Pull-Ups

Tuesday

Seems to follow most Mondays.

Press - 3x5:

Then

AMRAP in 20 minutes:

• 5 Knees-to-Elbows
• 10 KB Swings - 35#
• 15 Box Jumps - 30/24" box
• 20 SDLHP - 45# barbell

Results:

• Seth - 150,150,155 - 7 Rds + KTE
• Casey - 145,150(3),150(4) - 4 Rds

Monday

Seems like there's a Monday every damn week.

Back Squats - 3x5:

Then

AMRAP in 20 minutes of:

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

Results:

• Seth - 245,245,255 - 11 Rds + 6 V-Ups (chest-to-bar pull-ups)
• Casey - 245,255,265 - 8 Rds + Push-Ups

Crashing classes

Decided to crash the crossfit class today. Turned out to be a team/partner workout day. Here's what was prescribed:

14 Rounds For Time (30 Minute time limit):

• 3 Handstand Push-Ups
• 6 Deadlifts - 225#
• 12 Pull-Ups
• 24 Double-Unders/72 Singles

Results:

• Seth + Eric - 12 Rds in 30 minutes

Inconsistent

Workout consistency has been better than the posting consistency. This is not saying much.

"Noodle Arms" 3 Rounds for time:

• 500m Row (sub 400m Run)
• 15 Push-Ups
• 15 Pull-Ups
• 15 Push-Ups
• 15 Squats
• 15 Push-Ups
• 15 Sit-Ups
• 15 Push-Ups

Results:

• Seth - 24:00, as Rx'd
• Casey - 32:29, jumping pull-ups