Your opinion is important. (Poll ---------->)

Hey, folks. Just to kinda test the water, I've put up an anonymous poll on the right column here. Please read over this post and vote, if you can spare the time.

As the group grows, it becomes more apparent all the time that we're outgrowing our space. We're currently working with the owner at Bowman Fitness to best be able to do our thing within the limitations that the facility offers, without adversely affecting their business to the point that they kick us out.

The ideal situation would be for us to have our own gym, but unfortunately financial and life matters are not currently conducive to it. That being said, we'd like to know how much, if anything, it would be worth (to you personally) to have access to equipment and a space more tailored to our training goals.

Be clear, we're not talking about a nice 70-degree facility with mirrored walls and precor treadmills and ellipticals. For our budget, this would likely be some converted storage or commercial space, sparsely populated with our own personal equipment. Barbells with steel weights, climbing ropes, tires to flip, sledgehammers, pull-up bars, things like that.

As I said, this is just testing the water, I just wanted to see if the support was there if we actually decided to some day move in this direction. Thanks in advance for your time, and please feel free to post to comments or don't.

For sake of variety

The CrossFit main page suggested either Cindy or Mary for today. Since we've done Cindy more recently, we'll go with

"Mary"
AMRAP in 20 minutes of:

• 5 Handstand Push-Ups
• 10 Pistols (1 legged squat) -- 5 each leg
• 15 Pull-Ups

Results:

• Seth - 9 rounds + 6 pull-ups
• Jennifer - 7 rounds + 2 pull-ups, sub decline push-ups, air squats, jumping pull-ups
• Melanie - 7 rounds + squats, sub decline push-ups, air squats, jumping pull-ups
• Abby - 6 rounds, sub knee push-ups, 2 x air squats, jumping pull-ups
• Jason - 6 2/3 rounds, some pistols-to-bench
• Justin - alternate workout, see comments

Last time

Scale as needed

We're going to do a Dumbbell variation of a workout from last October. Hopefully that will help reduce equipment contention and avoid conflict with other gym goers.

"Self-Scaling" AMRAP in 20 minutes:

• 5 Thrusters - 95# 2 x 45# DBs
• 10 KB Swings - 55# DB
• 15 Sit-Ups (unanchored)

Results:

• Seth - 13 Rounds + Thrusters
• Melanie - 8 Rounds + 9 sit-ups, sub 20# DB Thrusters, 30# Swings
• Abby - 8 Rounds + Swings, sub 10# DB Thrusters, 15# Swings
• Martha (Welcome!) - 8 Rounds + Swings, sub 8# DB Thrusters, 15# Swings

Blast from the past

We're going way way back into the archives for this one. As I recall, I was first introduced to Pukie and had my first DNF thanks to this little beauty.

"Deathblow" - For Time:

• Run 1 Mile
• 21 DB Bench Press - 2x50# DB
• 21 Deadlift - 135#
• 21 Shoulder Press - 95#
• Run 3/4 Mile
• 15 DB Bench Press - 2x50# DB
• 15 Deadlift - 135#
• 15 Shoulder Press - 95#
• Run 1/2 Mile
• 12 DB Bench Press - 2x50# DB
• 12 Deadlift - 135#
• 12 Shoulder Press - 95#
• Run 1/4 Mile
• 9 DB Bench Press - 2x50# DB
• 9 Deadlift - 135#
• 9 Shoulder Press - 95#

Results:

• Seth - 32:44
• Justin - 36:47
• Jennifer - 28:32, sub 1/4 mile all runs, 15# DBs, 45# DL, 30# press (20# last rd)

Time for introductions

It was mentioned during our complicated workout on Monday we'd somehow neglected to introduce Abby to our old friend the burpee. This oversight will be remedied by doing:

Three Rounds for Time:

• 20 Burpees
• 25 L-Pull-Ups
• 30 DB Swings - 55#

Results:

• Seth - 23:36
• Melanie - 25:46, sub jumping L-pull-ups, 30# DB swings
• Abby - 28:04, sub knee burpees, jumping 'J' pull-ups, 10# DB swings
• Justin - ~30 min

Suggested redemption

James was kind enough to pick the workout for today. It proved to be tougher than some could handle last time, but I'm sure today will be different.

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:

• Seth - 29:34
• James - DNF, 3 rounds in 22:05, sub 20 air squats for Front Squats
• Justin, alternate workout

SB Hangover?

It's the Monday after the Super Bowl. Time to work off those all that food and beer from yesterday. Judging from the description and comments from last time, this workout should definitely get the job done.

3 Rounds For Time:

• 10 Renegade Man-Makers, 2 x 35# DB
• 10 Turkish Getup-mills - 35# DB (5 each side)
• 10 Bear Complexes - 95# barbell

Results:

• Seth - 26:45
• James - 31:52, sub 45# Complexes
• Melanie - 25:54, sub 15/12# DBs, 30# Complexes
• Abby - ~29 min, sub 5# DBs, 12# Complexes

100 in a row?

This was my first exposure to Crossfit workouts, so it holds a special place in my heart. It is only one round, only four simple body-weight exercises. It's "Angie"!

"Angie" - For Time (Do 100 reps before changing exercises)

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

Results:

• Melanie - 13:40, 50 reps each, sub jumping pull-ups
• James - 25:56, (~9:50 for pull-ups)
• Abby - 29:30, sub 100 jumping pull-ups, 75 ~knee push-ups, 80 sit-ups
• Justin - 26:00 (8:35,7:15,6:40,3:30)
• Seth - 21:57 (6:50,~6:20,~5:20,3:27)

Previously: here, here, here, here

Who's the BEAST?

Rob Orlando, that's who. We're going to attempt this monster workout as seen in the HQ video from Tuesday.

5-4-3-2-1 Rep Rounds, For Time:

• Thruster - 250 lbs
• Deadlift - 500 lbs

Okay, so we might have to scale this one. The plan is to work with about 90% of our one rep maximum for each of the exercises.

Results:

• Justin - 22:45, 175# Thrusters, 315# Deadlifts
• Seth - 21:53, 205# Thrusters, 360# Deadlifts

Mixed feelings

I found myself checking the list of school closings this morning with mixed feelings. While I was not wanting to have to prepare Megan for school, I was quite relieved to see that Little Rock schools (and thereby also the gym) were open. Maybe I should seek a CrossFit-addiction support group?

Long morning meetings led to this last minute selection:

AMRAP - 20 Minutes:

• 10 Pull-Ups
• 10 Ring Dips
• 10 Lunge Steps

RESULTS:

• Seth - 11 rounds + 7 Pull-Ups
• Melanie - 10 rounds + pull-ups, sub jumping pull-ups, bench dips

A year ago…

Ok, not quite a year. I was looking around for a workout we could do that would work with my current equipment limitations at home, so I picked this one up that we did last February. Looks like it took us a while last time. For equipment's sake, it would probably be best to sub 45lb DB thrusters.

Three Rounds (for time) of:

• 225lb Deadlift, 15 reps
  
• 15 Handstand push-ups
  
• 15 Pull-ups
  
• 95 pound Thruster, 15 reps
  

RESULTS:

• Abby - 11:08, sub 30# DL, knee push-ups, jumping pull-ups, 5# DB Thrusters
• Melanie - 17:54, sub 85# DL, decline push-ups, jumping pull-ups, 20# DB Thrusters
• James - 20:48, sub 185# DL, toes-on-bar HSPU, 10# DB Thrusters
• Seth - 22:14, 45# DB Thrusters
• Jason - DNF, 2 rds in 16:20

Long-winded

The morning discussions at work included some long-winded participants. Picked this WOD while at the gym.

21-15-9 Rep rounds for Time:

• Box Jumps
• Handstand Push-ups
• Lunges x each leg
• Knees to Elbows
• Run 400M

RESULTS:

• Seth - 17:18
• Melanie - 20:48, sub step-ups, decline push-ups
• James - 21:22, runs on elliptical

Shock to the Chesticles

After months without touching it, this is the second workout this week to involve the bench press. At least today's prescription is for higher reps at lower weight than on Tuesday.

3 Rounds For Time:

• 50 Double-Unders
• 21 Bench Press - 135#
• 15 Knees to bar
• 9 Thrusters - 135#

RESULTS

• Seth - 23:39
• Justin - 31:45
• James - 23:58, sub 1/8 mile elliptical for DU, 18 Box Jumps for Thrusters

Previous results

Cindy Madrox…

Not sure if anyone will get the comic book reference or not. Today's workout will be multiples of Cindy, depending on your capacity:

As many rounds as possible in 20 minutes of:

Puppies/Buttercups
    5 pull-ups
    10 push-ups
    15 squats

Pack
    10 pull-ups
    20 push-ups
    30 squats

Big Dogs
    15 pull-ups
    30 push-ups
    45 squats

RESULTS
Justin - 5 Rounds + Pull-ups (Big Dog)
Seth - 5 Rounds (Big Dog)
James - 4 Rounds + Pull-ups (Big Dog)
Jason - 3 Rounds in ~12 min (Big Dog)
Melanie - 3 Rounds + 13 Push-ups (Big Dog), sub jumping pull-ups, knee push-ups
Abby (Welcome!) - 10+ Rounds (Puppies), sub jumping pull-ups, knee push-ups

What a jerk

Went to the gym early without letting people know, or even posting the workout.

Back Squat 5-5-5-5-5

then

Bench Press 5-5-5-5-5

This is a Maximum Effort (ME) workout, which means un-timed. Rest as needed between each set of five reps, approx 3-5 minutes. Use warm-up sets to approximate the amount of weight you can use for a 5 repetition set. Do all sets for Back Squats, then all sets for Bench Press.

RESULTS
Squats

• Justin - 275,285,285,285,285
• Seth - 275,285,285,285,285

Bench

• Justin - 185,185,185,185,225(3)
• Seth - 225,225,225,225,225(4)

Not everyone

is taking MLK day off.

"081212" - 3 Rounds For Time:
50 Box Jumps - 24" box
21 Deadlift - 185#
30 Pull-Ups

RESULTS
Seth - 20:49
Melanie - 21:42, sub 18" step-ups, 75# DL, jumping pull-ups
Jason - 34:15
James - DNF: 10 PU short of 2 rounds in 16:39, sub 18" box jumps, 135# DL

One is enough

When we last attempted this, it was in addition to another 'workout'. This is a hero workout, and will be plenty tough all by itself.

"Josh" - For Time

• 21 Overhead squats - 95#
• 42 Pull-ups
• 15 Overhead squats - 95#
• 30 Pull-ups
• 9 Overhead squats - 95#
• 18 Pull-ups

RESULTS
Melanie - 9:34, sub 30# OHS, jumping pull-ups
Seth - 10:50
James - 11:20, sub 45# OHS
Justin - 11:40
Shane - 12:43, sub 45# OHS

Beating the beasts

Today we'll be borrowing from the video posted about a month ago. How will the infidels fare in comparison to the beasts of CrossFit as featured in the video?

"Freddy's Revenge" - 5 Rounds For Time:

• 5 Push Jerk - 185#
• 10 Burpees

Scale weight as appropriate.

RESULTS:
Seth - 12:03 as Rx'd
James - alternate workout, a Painstorm no less.

Lovely lady?

This workout doesn't look too bad, but the ladies of CrossFit are seldom as nice as they first appear.

"Helen" - 3 Rounds for time:

• Run 400M
• 21 Kettlebell swing - 1.5 pood (55# DB)
• 12 Pull-ups

Results:
Seth - 8:05
Jason - 12:41
Shane - 13:13
Melanie - 13:13, sub 30# swings, jumping pull-ups
Jennifer - 14:39, sub 20# swings, jumping pull-ups
James - 13:35, runs on elliptical

New found power

This little WOD is currently featured on the HQ site. Should be lots of fun.

"090113" - For time:

• 15 Power clean - 155 lbs
• 30 Ring dips
• 12 Power clean - 155 lbs
• 24 Ring dips
• 9 Power clean - 155 lbs
• 18 Ring dips
• 6 Power clean - 155 lbs
• 12 Ring dips
• 3 Power clean - 155 lbs
• 6 Ring dips

Results:
Seth - 12:07
Shiloh - 16:17
Shane - 14:43, sub 115# PC, bar dips
Jason - 15:23, sub 135# PC, bar dips
James - Alternate workout - see comments

Monsoon Season…

Yet another of the Painstorm workouts, in honor of our buddy Jason who's coming to join us today, fresh from a tour in Iraq and a Crossfit Level 1 cert seminar in Texas. Today's punishment is a quick little hopper WOD:

PAINSTORM IX

• .25mi run
  
• 10 Muscle ups
  
• 20 HSPU's
  
• 30 OHS Oly Bar
  
• 40 Pull ups
  
• 50 Thrusters Oly Bar
  
• 60 Box jumps 20"
  
• 70 Push Press Oly Bar
  
• 80 Push-Ups
  
• 90 Deadlifts Oly Bar
  
• 100 squats
  
• .25mi run

RESULTS

Seth: 43:22
JasonH: 44:10
Justin: 47:00 (appx.)
JasonA: 53:12 (jumping muscle-up)
Melanie: 51:00 (30lb bar, 3x bench dip and jpu for mu, incline pu for hspu, step-ups, p-u from the knees)
Shane: 1:00:00
James: DNF after 20 push-ups, due to time constraints. See comments for subs.
Jennifer: 27:00? (30lb bar, 1/2 rx distance and reps.)

Not so amazing…

Today's a simple one:

 

GRACE

135lb clean and jerk – 30 reps for time

Rx says clean and jerk because it's easier to say. The accepted standard is 135lb barbell, two hands, from the floor to overhead any way. Snatch, clean and jerk, power clean and push-press, whatever. Just as long as you take the barbell from the floor to full lockout overhead 30 times.

Results:
Justin - 7:53
Seth - 3:44
James - 6:43, sub 115#
Shane - 7:41, sub 115#
Melanie - 7:09, sub 70#

J.T.arded…

So the "J.T." hero WOD is my new favorite building block for workouts. Today's WOD is…

 

21-15-9 rep rounds of:

• Handstand Push-Ups
  
• Atomic Sit-ups
  
• Ring Dips
  
• Back Extensions (or Supermans)
  
• Push-ups
  
• Goblet Squats @ ½ Bodyweight
  

Good luck.

Results:
Justin - 21:02, 85# goblet squats, sub supermans
Jason - 22:30, 85# goblet squats, sub good mornings, bar dips (w/ 40# for 1st rd)
Seth - 23:39, 100# goblet squats
Shane - 26:34, 70# goblet squats, sub toes-on-bar HSPU (~2x), (mostly) bar dips.

Gratuitous Use of Timing…

This one's going to take some creative clockwork. :-p

 

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

• DB thrusters
  
• Pull-ups
  
• Box Jumps
  
• Sit-ups
  
• Squats
  

Rest one minute between exercises. Keep track of total reps performed for all intervals of all exercises. Self-select DB weight.

Results:
DB Thrusters

• Seth (30# DB) - 12,11,10,8,7,5,7,5 = 65
• Shane (25# DB) - 12,11,9,7,7,5,5,5 = 61
• Melanie (15# DB) - 9,9,8,6,6,7,6,6 = 57

Pull-Ups

• Seth - 10,9,7,7,6,5,6,5 = 55
• Shane - 10,5,5,4,3,4,3,4 = 38
• Melanie - 13,10,8,7,7,7,7,7 = 66 (sub jumping pull-ups)

Box Jumps

• Seth - 12,10,12,10,10,8,14,15 = 91
• Shane - 8,8,8,6,8,8,10,10 = 66
• Melanie - 11,10,10,10,11,10,11,11 = 84 (sub Step-ups Rds 2.5-8)

Sit-Ups

• Seth - 12,11,10,9,8,8,8,9 = 75
• Shane - 9,8,8,8,8,7,7,8 = 63
• Melanie - 11,10,10,9,9,9,9,9 = 76

Squats

• Seth - 15,15,14,11,12,12,13,13 = 105
• Shane - 12,12,12,12,8,12,11,12 = 91
• Melanie - 12,11,10,9,7,9,9,8 = 75

Total

• Seth - 391
• Shane - 319
• Melanie - 358

Freezing Painshowers…

Today, we're doing "Painstorm I." Hopefully, we won't run into too much contention for the treadmills, what with all the New Year's Resolution sporting power walkers. :-p

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)

RESULTS
Justin: 21:01 (as Rx)
James: 24:48 (subbed elliptical for run, 50lb swings)
Jason: 27:38 (subbed 10, 20, 40 burpees for run)
Shane: 28:50 (as Rx)
Seth: 15:57 (as Rx)

Brutality….

"You had me till I saw 'burpees'…"

 

AMRAP in 20 minutes of:

• 5 x Deadlift
  
• 5 x Hang Power Clean
  
• 5 x Push Jerk
  
• 10x Burpees
  
• 15x Pull-ups
  

Suggested Men's weight: 135lbs

Suggested Women's weight: 65lbs

Results:
Jason - 3 Rounds + Burpees
Justin - 4 Rounds
Seth - 5 Rounds + 3 HPC
Shane - 4 Rounds + HPC, sub 115# in rds 1-3, 95# remainder
Melanie - 4 Rounds + PJ, 65#

New Year, new workout

Well it's new to me at least.

"081207" - AMRAP in 20 minutes
15 Pull-Ups
15 Ring Push-Ups
15 Back-Extensions
15 GHD Sit-ups

Results:
James - 5 Rounds, push-ups on parallelettes
Melanie - 5 Rounds + push-ups, sub jumping pull-ups, regular push-ups
Seth - 5 Rounds + 7 ring push-ups, sub 45# good-mornings for back-extensions
Shiloh - 6 rounds in 17:54

Stolen pride

We'll be ending the year with a routine borrowed from the BrandX forums.

"Ratzon" - 5 Rounds For Time:

• 3 Bar Muscle-Ups (sub 3x pull-ups and dips if no MU)
  
• 5 One-Legged Box Jumps, Left - 18"
  
• 4 L-Pull-Ups
  
• 5 One-Legged Box Jumps, Right - 18"
  
• 5 Strict Pull-Ups
  
• 5 One-Legged Box Jumps, Left - 18"
  
• 7 Kipping Pull-Ups
  
• 5 One-Legged Box Jumps, Right - 18"
  

Results:
Jason - 15:10, sub jumping muscle-ups
Seth - 16:08 (14:53 + ~1 min brain fart + final set of jumps)
Justin - 19:02
Melanie - 18:28, sub jumping pull-ups/l-pu, 10 step-ups for right leg jumps (sore knee)

Previous

Little Linda…

Going with a scaled-back version of Linda today, as we need to get some bench in.

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

• 225lb Deadlift
• 165lb Bench Press
  
• 115lb Squat Clean

Results
Seth - 26:39
Justin - 37:44
Jason - ~50 mins, sub 40# weighted dips for bench, 95# HSC after Rd 2 for cleans.

That looks kind of familiar

This workout was posted to the crossfit main site recently. Looks like a whole lot of 'fun'. It's actually been on the spreadsheet for a while, but haven't done it till today.

"081020" - AMRAP in 20 minutes:
5 Thrusters - 95#
7 Hang Powercleans - 95#
10 SDHLP - 95#

Results:
Jason - 5 Rds + HPCs
Seth - 8 Rds
Shane - 6 Rds + HPCs
Melanie - 7 Rds, sub 50#
James - 7 Rds + HPCs, sub 10 pull-ups for Thrusters, 10 GHD Sit-ups for SDHLP

Movin' on UP...

i've been wanting to try this one and decided today was as good a day as any...and the title seems fitting for the season, too.

"Grace"

30 reps for time of:
Clean and Jerk @ 135#

RESULTS:
Jason: 11:37

And A Partridge In A Pear Tree

I've seen other variations of this workout, but this is the one that made it into the spreadsheet. Just like the classic Christmas song, we'll do 1, then 2,1 then 3,2,1, then 4,3,2,1... Just be glad we only have to do the 12th day (Burpees) once.

"12 Aches of Christmas" - For Time:

• 1 Muscle-Up
• 2 Handstand Push-ups
• 3 KettleBell Swings - 2 pood (75# DB)
• 4 Deadlifts - 255#
• 5 Push Jerk - 135#
• 6 GHD Sit-Ups
• 7 Back Extensions
• 8 Wall Ball (Sub 20# DB Thrusters)
• 9 Box Jumps - 30" Box
• 10 Double-Unders
• 11 Pull-Ups
• 12 Burpees

Results:
Seth - 33:44, bar muscle-ups
Jason - 43:37, sub'd atomics for GHDs, good mornings for back-extenstions and tuck jumps for DUs, mostly jumping muscle-ups

AMRAP Hero

This is the only Crossfit Hero workout of the AMRAP variety. Can you be a hero for 20 minutes?

"Nate" - As Many Rounds as Possible in 20 Minutes of:

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 DB Swings @ 70lbs

Results:

• Melanie - 11 Rds + push-ups, sub 3 X Jump Pull-Ups + bench dips for muscle-ups, decline push-ups for HSPU, ~30# DB swings
• Jennifer - 11 Rds, sub 3 X Jump Pull-Ups + bench dips for muscle-ups, decline push-ups for HSPU, 25# DB swings
• James - 8 Rds + push-ups, sub 3 X Pull-Ups + bar dips for muscle-ups, HSPU on smith machine, 50# DB swings (first 2 rounds: bar muscle-ups)
• Shane - 11 Rds, sub 2 X Pull-Ups + bar dips for muscle-ups, decline push-ups for HSPU, 50# DB swings
• Seth - 13 Rds + 2 HSPU, sub bar muscle-ups
• Jason - 10 Rds + HSPU, sub jumping bar muscle-ups

Previous

Dialing up HQ

Going with the WOD from crossfit.com today. Let's get filthy.

"Filthy Fifties" - For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# DB)
Walking Lunge, 50 steps (25 each leg)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20# DB Thrusters)
50 Burpees
50 Double-Unders

Results:
Seth - 31:32
Jason - 40:56
Shane - 58 min, 40 reps on Jumping pull-ups, knees-to-elbows
James - alternate workout, see comments.
Justin - alternate workout

Overly complex?

This certainly looks interesting.

"Complexity" - For Time:

• 3 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 21 x Burpees
  
• 50 x Double-Unders
  
• 21 x Pull-Ups
  
• 6 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 15 x Burpees
  
• 50 x Double-Unders
  
• 15 x Pull-Ups
  
• 9 x Complex of Power Clean, Front Squat, Push Jerk @135lbs
  
• 9 x Burpees
  
• 50 x Double-Unders
  
• 9 x Pull-Ups
  

Results:
Seth - 18:31
Justin - 30:01
James - 25:51, sub 2 HPC + 1 PP @95# for Complexes, 1/4 mile on elliptical for DUs
Shane (Welcome!) - 30:27, sub 95# complexes

Previous

De-icer

This should get us warmed up. I'll just refer to the previous attempt for descriptions, rather than re-type them here. I don't think we re-pressed the weight overhead after the windmill portion.

For Time:
10 Renegade Man-Maker Mills, 30#
1 Burpull
9 Renegade Man-Maker Mills, 30#
2 Burpull
...
1 Renegade Man-Maker Mills, 30#
10 Burpull

Results:
Jason - 33:27
Seth - 30:17
Melanie - 31:09, sub 10# RMM-Ms

Conflicting interests

Couldn't decide what workout to do today, so here are two suggestions:

AMRAP (As Many Rounds As Possible) - 20 minutes:
5 Handstand Push-ups
10 L-Pull-ups
15 Walking Lunge Steps (15 Total, alternate starting leg each round)

Results:
Melanie - 7 Rds + 3 L-Pull-Ups, subs: decline push-ups, jumping L-Pull-Ups
Jennifer - 7 Rds + 7 lunges, subs: decline push-ups, jumping pull-up + L-raise
Stephanie - 8 Rds + push-ups, subs: decline push-ups, jumping pull-up + L-raise / atomic situps (rds 4-8)
James - 8 Rds + 7 L-Pull-Ups, subs: feet hooked on smith machine HSPU, back-extensions for lunges

Previous results

OR

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

Results:

	Back Squat		Shoulder Press		Deadlift
	Justin	Seth	Justin	Seth	Justin	Seth
Attempt 1	315	315	155	170	335	375
Attempt 2	335	335(f)	165	180	345(f)	395
Attempt 3	340	335(f)	175(f)	190(f)	340	400
Total	Justin	Seth
	845	895

Previous results

Un-motivated

Given how much fun this was last time, we'll scale it back a bit. Motivation: the harder you work on the deadlifts, the easier the TGU will be.

"Deadly Motivation"

It's three rounds of bodyweight 135# deadlifts followed by Turkish get-ups. Here's how the reps/load will work:

Round 1:

• Max reps BW 135# DL in 3 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 2:

• Max Reps BW 135# DL in 4 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round 3:

• Max Reps BW 135# DL in 5 minutes
  
• 10 TGU per arm @ (100-Reps DL)lbs
  

Round all loads up to the nearest 5lbs

Explanation: Load up a bar with your bodyweight 135# and perform as many deadlifts as possible in the time given. Subtract the number of reps performed from 100. This number (rounded up to the nearest 5) is the weight of the DB to use for the Turkish Get-ups for that round.

Post loads and overall times to comments.

Results:
Jason - 35:47

1. DLs - 50, 5 TGU per arm @ 50#
2. DLs - 40, 5 TGU per arm @ 40#
3. DLs - 40, 5 TGU per arm @ 40#

Seth - 28:38

1. DLs - 63, 10 TGU per arm @ 40#
2. DLs - 45, 10 TGU per arm @ 55#
3. DLs - 50, 10 TGU per arm @ 50#

Justin - 2.5 rds in ~29 min

1. DLs - 65, 10 TGU per arm @ 35#
2. DLs - 45 (in 3 min), 10 TGU per arm @ 40#
3. DLs - 45, DNF

Melanie - 2 rds in 19:27

1. DLs - 72 @ 45#, 10 TGU per arm @ 10#
2. DLs - 68 @ 45#, 10 TGU per arm @ 10#
3. DNF

Jennifer - ~35 min

1. DLs - 70 @ 45#, 10 TGU per arm @ 5#
2. DLs - 70 @ 45#, 10 TGU per arm @ 5#
3. DLs - 70 @ 45#, 10 TGU per arm @ 5#

Feeling lucky?

Someone took the lucky "7" theme a bit too far with this one.

"7-Up Yours" 7 Rounds for Time:
7 Pull-Ups
7 Thrusters 2x25# DBs
7 Burpees
7 Ring Dips
7 Push-Ups
7 Double-Unders

Results:
Seth - 17:58
Brian - ~22:00, bar dips, tuck jumps
Jason - 22:24, bar dips, tuck jumps
James - 22:13, 15 GHD sit-ups for Thrusters+Burpees, 15 Ab Rollers for DU
Shiloh - 19:34

Previous luck.

Changing things up

Today we'll do a variation of "Dumbbell Hell". Rather than just seeing how much weight we can do, we'll add a run and see how fast we can go.

"Dumbbell Holy Hell" - 5 Rounds for Time:
5 DB Deadlift
5 DB Hang Power Clean
5 DB Front Squat
5 DB Push-Press
Run 400 M
Use 2 DBs, each weighing 1/4 of your body weight.

Results:
Seth - 13:28, 55# DBs
Brian - 18:22, 40# DBs
Justin - 19:52, 45# DBs
Melanie - 19:52, 20# DBs
Jennifer - 17:08 (4 Rounds) 15# DBs, 10# for Push-Press, Runs: 0.25,0.2,0.14,0.13 miles.

Get your gun

Someone may need to be put down after this one.

7 Rounds For Time:
10 1-legged squats (pistols), alternating
12 Ring Dips
15 Pull-ups

Pistols are a bit difficult, so if you can't do them free-standing, try holding onto something. Or substitute some one-legged step-up/downs on a tall box/bench/step. If that is fairly easy, then double the reps to compensate.

Results:
Seth - 17:53
James - 25:02, subs: 2 x air squats, bar dips
Justin - 25:16
Jason - 19:24, pistols to bench, bar dips

Just stay home

This has already been one of those Mondays that makes you wish you'd just stayed home. This workout routine may just serve to reinforce that sentiment.

"080811" - For Time:
10 GHD Sit-Ups
10 Hip & Back Extensions
30 Thrusters - 95#
50 Pull-Ups
30 GHD Sit-Ups
30 Hip & Back Extensions
20 Thrusters - 95#
35 Pull-Ups
50 GHD Sit-Ups
50 Hip & Back Extensions
10 Thrusters - 95#
20 Pull-Ups

Results:
Melanie - 24:36, sub 40# Thrusters, jumping pull-ups
Stephanie - ~27 min, sub atomic sit-ups, 30# thrusters, jumping pull-ups
Jennifer - 29:15, GHD/atomic sit-ups, 30# thrusters, jumping pull-ups
Seth - 27:57, 45# good mornings for back-ext rds 2&3
Jason - 36:46 + ~10 min "Pukey" break, atomic sit-ups, 45# good mornings
James - DNF(time): 2 rds + 20 GHD sit-ups in 30 minutes, sub 45# Thrusters

Note: Equipment contention caused some exercise substitutions, and I'm not entirely sure who did what exactly in what rounds. -Seth

It starts with a run.

This one looks interesting. We usually strive for the best time OR maximum round/reps. Today we'll do both!

080527: For Total Time and Total Reps:
Run 1 Mile
Two Minutes of Each (10 min continuous clock) of:
Row (calories) - sub SDLHP @ 45# for reps
DB Thrusters - 2x30# DBs
Medicine Ball Cleans - 20#
Double-Unders
Pull-Ups

So time your 1 mile run, add the ten minutes of work = total time.
Count reps completed in the two minutes allotted for each of the other exercises, without stopping the clock between exercises.

Results
Seth - 5:37 run,47 SDHLP,21 Thrusters,20 20#DB Cleans,63 DU,28 PU - 16:06 total time, 179 reps
Melanie - 7:50 run, then some 30# SDHLP, 20# Thrusters, Cleans & Pull-ups

Two girls, one bucket

This something of a combination of two girl-named workouts: Fran & Diane. It doesn't have an official name, but it sure was tough last time.

"Friane" - 3 Rounds for Time:
15 Deadlift - 225#
15 Handstand Push-ups
15 Pull-Ups
15 Thrusters - 95#

Let's hope we don't need the bucket.

Results:
Jason - 27:50 + ~2 minutes injury time-out (~30 min total)
Jennifer - 19:52, sub 65# DL, decline push-ups, jumping pull-ups, 30# thrusters
James - 22:55, sub 135# DL, HSPU w/ toes hooked on smith machine, unladen squats for thrusters
Seth - 24:01

Of Questionable Origin

I'm not sure where this routine originated, but it sure looks like it will make for a very tough twenty minutes.

As Many Rounds As Possible in 20 minutes:
10 Burpees
20 Sit-Ups
10 Clapping Push-Ups
20 Squats

Results
Melanie - 5 rds, sub knee push-ups
Seth - 6 rds + burpees, sit-ups, 3 clapping push-ups
Jason - 6 rds

Forecast: Sunny and cold today...

with a PainStorm on the horizon.

"PAINSTORM XXXI"

Use two dumbbells which together total ½ your bodyweight. Using them, do:

• 5 Weighted Pull-Ups
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Left
  
• 3 Man-Makers
  
• 15 Step Ups - Left
  
• 3 Man-Makers
  
• 20 Power Snatch - Left
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Left
  
• 3 Man-Makers
  
• 30 KB Swings - Both hands
  
• 3 Man-Makers
  
• 25 OH Walking Lunge steps - Right
  
• 3 Man-Makers
  
• 20 Power Snatch - Right
  
• 3 Man-Makers
  
• 15 Step Ups - Right
  
• 3 Man-Makers
  
• 10 Pressing Snatch Balance - Right
  
• 3 Man-Makers
  
• 5 Weighted Pull-Ups
  

Use both DB for man makers, one single DB for the rest.

We've actually done this one before.

Results:
Jason - 31:05, 40# DBs
Justin - 28:35, 35# DBs
James - 29:34, 35# DBs, unweighted step-ups
Seth - 26:13, 50# DBs

Turkey burner

I admit that I enjoyed that Thanksgiving break, but it's time to get back to it. Some heavy thrusters should get rid of that holiday hangover.

"080817" - 15,12,9 Rep rounds For Time:
Thruster - 135 lbs
Muscle-Ups

Standard substitute for a muscle-up is 3 pull-ups and 3 dips.
Scale as needed.

Results:
Jennifer - ~9 min, sub 30# thrusters, 1 x jumping pull-ups, triceps dips
Melanie - 9:57, sub 45# thrusters, 1 x jumping pull-ups, triceps dips
Seth - 17:14, sub bar muscle-ups
Jason - 29:23, sub jumping bar muscle-ups
Justin - alternate strength workout, see comments

Glutton for punishment

One last workout before the national day of gluttony. Be thankful it's only:

21-15-9 Rep rounds for Time
Box Jumps
DB Swings - 35#
Lunges x each leg
Knees to Elbows
Run 400M

Note: Run 400M each round (three times total).

Results:
Melanie - 25:47, as Rx'd

Previous

Does this look heavy?

It sure looks heavy to me.

15-12-9 Rep rounds For Time:
Back Squat - 225#
Power Cleans - 135#
Weighted Pull-Ups - 50#

Results:
Seth - 18:57
Justin - DNF, 2 rounds in ~17:30
James - 19:31, sub 45# bs, 95# Hanging PCs, 35# pu

Previous

More than a hero

This workout combines the hero workout J.T. plus running. I'm not sure why, but it's called:

"Tri-athlon"
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:
Shiloh - 22:14
Seth - 23:01
Justin - 27:37
James - 26:16, subs: decline push-ups, bar dips, elliptical
Melanie - 27:44, subs: decline push-ups, triceps dips

Previous

Rower blues

Today's workout appeared in a mainsite video about a month ago. Sure would be nice if there was a rower available, as I don't care much for all those SDLHP. Should still be 'fun'.

"The Ramstein" For Time:
Row 500 M (sub 50 SDLHP - 45#)
25 Pull-Ups
20 KB Swings - 1.5 pood (55# DB)
15 OHS - 65#
10 Burpees
Run 400 M
10 Burpees
15 OHS - 65#
20 KB Swings - 1.5 pood (55# DB)
25 Pull-Ups
Row 500 M (sub 50 SDLHP - 45#)

Results:
Seth - 17:56
Shiloh - 20:18, sub 2min double-unders for 400M run

Back to Basics

No complicated lifts in today's workout, but it sure gets tough. A CrossFit classic:

Cindy - AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

To get the most benefit from the exercises, attempt to maintain good form and range-of-motion.

Pull-Ups: Full arm extension at bottom, chin over bar at top.
Push-Ups: Chest & thighs touch floor at bottom, full arm extension at top.
Squats: Hip crease below knees at bottom, full hip extension at top.

Results:
Jason - 14 rounds, sub clapping pull-ups
Seth - 18 rounds + pull-ups + 2 push-ups
James - 13 rounds + pull-ups + push-ups, subbed anchored sit-ups for squats

Previous

Going back a bit

Haven't seen this one in quite a while.

For Time:
15 Overhead squat - 95#
15 L-Pull-ups
15 Split-jerk - 95#
15 Knees to elbows
15 Hang clean - 95#
15 Back extensions, with 25 pounds

Results:
Melanie - 7:20, sub 30# bar, jumping pull-ups + L-raises
Jennifer - 8:39, sub 20# bar, jumping pull-up + L-raises
Seth - 9:18, sub 115#
Jason - 13:20, sub 75# OHS, 35# good-morning for back-extensions

Gimme 20

It's just 20 minutes. How bad can it be?

AMRAP in 20 minutes:
10 Glute-Ham Developer Sit-Ups
10 Pull-Ups
15 Back-Extensions
15 Push-Ups

Results:
James - 6 1/2 rounds
Seth - 7 1/2 rounds plus 13 back-extensions
Jason - 9 rounds, sub'd atomic sit-ups and supermans for GHDs and back extensions
Shiloh - 6 rounds in 14:02

Snatch and Go

We'll be attempting the HQ workout from Friday:

"Snatch & Go"
Five rounds for time of:
15 Hang Power Snatch - 95#
Run 400 meters

Results:
Seth - 15:43
Melanie - 16:56, sub 30# HPS
Jennifer - 19:46, sub 12# HPS, 200M run on rds 2-5
Jason - 25:41
Shiloh - 17:57

Travel light

I'm traveling this week, but did manage to bring my jump rope with me. This girl-named workout is one I can actually do with my available equipment.

"Annie"
50-40-30-20-10 rep rounds, For Time:
Double-unders
Sit-ups

If you can't do double-unders, substitute tuck-jumps.

Results:
Jason - 7:47, tuck-jumps
Seth - 8:54

u pull it...

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

RESULTS:
Jason - 15rds + 12 PUs

Quick and Dirty

Usually the "As Many Rounds As Possible" workouts last for 20 minutes. Whomever came up with this workout decide 15 minutes would be plenty. As burpees are included, that assessment is probably spot on.

AMRAP in 15 min:
5 Burpees
5 Pull-ups
5 Hang Power Cleans #65

Results:
James - 13 rounds, sub 5 push-ups & 10 sit-ups for burpees
Seth - 15 rounds
Stephanie - ~8 rds, sub jumping pull-ups, 20# HPCs
Jason - 12 rounds

Absolute power

Borrowing the CrossFit HQ workout from Sunday:

Power clean 1-1-1-1-1-1-1 reps

This workout calls for 7 sets of your maximum effort for the power clean. Rest as needed between sets (~2-3 minutes). You can change the weights in order to challenge yourself if you succeed. Use your warm up sets to gauge what weight should be counted as part of your seven max effort sets.

Results:
Seth - 225,235,235,235,240(f),240(f),235
Jason - 155,165,175,185(f),185(f),165,175
Shiloh - 165,185,195(f),185,195,205(f),195

Random recipe

Today's random workout has us revisiting this one from a few months back.

For time

• 21 DB power snatch (per arm) @45lbs
• 21 Atomic sit-ups
• 42 Pull-ups
• 15 DB power snatch (per arm) @45lbs
• 15 Atomic sit-ups
• 30 Pull-ups
• 9 DB power snatch (per arm) @45lbs
• 9 Atomic sit-ups
• 18 Pull-ups

RESULTS:
Jason - 18:02
Seth - 12:46
Jennifer - 13:06, 15#, 1/2 reps jumping pull-ups
Melanie - ~11:30, 20#, jumping pull-ups
Stephanie (welcome!) - ~12 min, 10#, jumping pull-ups
Shiloh - 15:42

Because I had a lazy week!

Run 5K

Shiloh - 21:04 (6:47 pace)

Busy day

Late post, busy day:

For time:

• 15 Handstand push-ups
• 1 L Pull-up
• 13 Handstand push-ups
• 3 L Pull-ups
• 11 Handstand push-ups
• 5 L Pull-ups
• 9 Handstand push-ups
• 7 L Pull-ups
• 7 Handstand push-ups
• 9 L Pull-ups
• 5 Handstand push-ups
• 11 L Pull-ups
• 3 Handstand push-ups
• 13 L Pull-ups
• 1 Handstand push-up
• 15 L Pull-ups
  

(Note: If you can't do HSPU, do decline push-ups, with your feet raised above your shoulders as high as possible. If you can't do L pull-ups, do 1 pull-up and one hanging leg raise for each rep of L pull-up.)

RESULTS
Jason - 13:54
Seth - 15:44

Previously

Seek out discomfort.

After all, "...comfort and ease are not often associated with progress and accomplishment in any endeavor." - Mark Rippetoe

21-15-9 Rep rounds For Time:
Deadlift - 225#
Push Press - 135#

Results
Jason - 20:58, sub 115# Push Press
Seth - 11:47
James - Alternate workout, see comments

Previous results

Turkish Time

Seems like we haven't done Turkish get-ups in a while, so...

AMRAP in 20 minutes:
6 Turkish Get-Ups - 35# DB (3 per side)
9 Ring Dips
12 Pull-Ups

Instruction on TGU can be found here, here, here and here

Results:
Jason - 4 rds, sub 3 x bar dips
Jennifer - 5 rds + 2 TGUs, sub 5# TGU, triceps dips, jumping pull-ups
Seth - 6 rds + TGUs

How badly do you want it?

You'll have to push yourself to have a good score on this one.

AMRAP in 20 Minutes (As Many Rounds As Possible)
10 Hang Squat Cleans - 135#
25 Wall-ball shots - 20# ball (sub 20# DB thrusters)

Results:
Seth - 4 rounds + HSC + 23 thrusters
Jason - 2 rounds + 8 HSC

Comments indicate we loved this one last time.

Not quite human

This workout comes from a video posted to CrossFit HQ yesterday.

"Bionic" 5 Rounds for time of:
5 Muscle-Ups
10 Handstand Push-Ups
15 DB Swings - 55#
20 Double-Unders

Substitute as necessary, see FAQ.

Results:
Seth - 20:32, bar muscle ups
Jennifer - 4 rounds in ~23 min, subs: 2 x jumping pull-ups, tricep dips, decline push-ups, 25# swings, tuck jumps
James - 3 rounds in ~22 min, subs: 3 x pull-ups, dips, steep decline push-ups, 35# swings, tuck jumps
Jason - 27:38, bar/jumping muscle ups, tuck jumps

Almost Fresh Fun

21-15-9 Rep rounds for Time:

95# Power Clean, Push Press, Overhead Squat
Ring Push-Ups
Burpulls (Burpee to Pull-Up)


RESULTS:

Shiloh - 19:37

Results from October 23rd: Fresh fun

That's NOT crossfit

Run 10 miles.


Shiloh - 90:31
Amy - 94:04

IN-FI-DEL EXTRA!!! - NEW HERO WOD

(Not today's WOD, but will have to be done soon.)

SETH

3 rounds for time

• 100 box jumps @ 24"
  
• 50 dumbbell swings @ 55lbs

In honor of Seth Harder, whose dignity was killed in action today, Oct 31st, 2008 at Cognitive Data Systems in Little Rock, AR:

Please let it end

We've done some brutal workouts this week. Completing our week will be this nice little core-buster.

"Fugly Fifties" - For time:
50 Sit-Ups
50 Double-Unders
50 Sit-Ups
Walking Lunge, 50 steps
50 Sit-Ups
50 Burpees
50 Sit-Ups

Results:
James - 18:15
Seth - 15:20

Previous posting

Lowered expectations

I'm definitely feeling the effects of the workouts we've already done this week, so I'm not expecting a top performance. Still, this is a hero workout, so maximum effort will be given.

"Badger" - 3 Rds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Results
Seth - 37:41
Justin - DNF, 2 rounds in ~37 min
James - 48:03, sub 65# squat cleans 1.5 rds, jumping air squats 1.5 rds, ellipical for runs.
Jason - 52:48

OMG MY LEGS!!!

Since all of us (I think) who did yesterday's workout have basically inoperable legs today, we're going to do an upper-body dominant workout today. It is:

 

• 75 Push-Ups
  
• 50 Thrusters @ 45lbs
  
• 50 Ring Dips
  
• 30 Weighted Pull-Ups @ 45lbs
  
• 25 Handstand Push-ups
  

Scale according to abilifications.

Results:
Justin - 29:10
Seth - 28:27
James - ~34 min, subs: see comments
Shiloh - ~25 min, see comments
Brian - ~23 min, subs: bar dips, unweighted pull-ups, DB shoulder press
Jennifer - ~18 min, knee push-ups, 12# thruster, triceps dips, jumping pull-ups, decline push-ups
Jason - 26:48, sub 25# weighted bar dips, unweighted chin-ups

Working towards a Total

One of the standard measurements within CrossFit is the CrossFit Total. Today's workout incorporates all of the lifts of the CFT, and is at least 10 times the fun. We've done a scaled version of this before, and will likely stick with the same weights once again.

Total Death
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Deadlift 1 1/2 BW 235lbs
Back Squat 1 1/4 BW 195lbs
Shoulder Press 3/4 BW 115lbs

Results:
Justin - 37:16
Seth - 31:16
Jason - 33:14 + weight changes, sub 155# back squats, see comments

Pay attention

This one is just a bit tricky.

"My Workout has ADD" - For Time:
30 Walking Lunges
20 Pull-Ups
Run 400M
30 Box Jumps
20 Ring Dips
Run 400M
30 KB Swings (1 pood) (sub 35# DB Swings)
20 Knees-to-Elbows
Run 400M
30 Atomic Sit-Ups
20 Medicine Ball Cleans (sub 25# DB Cleans)
Run 400M
30 Wall-ball shots, 20# ball (sub 20# DB thrusters)
20 Towel Pull-Ups
Run 400M

RESULTS:
Seth - 23:10
Jennifer - 24:00, 200 M runs, jumping pull-ups, all weights scaled.
James - 34:03, 1 x bar dips, reg pull-ups, some scaling of weights
Jason - 33:58, sub'd 3 x bar dips

Time to get nasty

This is a classic workout in large part due to the popularity of the demonstration video.

"Nasty Girls" - 3 Rounds for Time

• 50 Squats
  
• 7 Muscle Ups
  
• 10 Hang Power Cleans @135lbs
  

If you can't do muscle-ups, do 3x pull-ups and dips per rep, and concentrate on maximum height in the pull-up, maximum depth in the dip.

Results:
Seth - 10:26, bar muscle ups
James - 16:22, 2 x pull-ups & dips, 95# HPCs
Jason - 22:17, 3 x pull-ups & dips
Shiloh - 13:59, bar muscle ups

Previous

Fresh fun

Not sure where this came from, but it's on the workout list and it sure looks 'fun'.

21-15-9 Rep rounds for Time:
95# Power Clean, Push Press, Overhead Squat
Ring Push-Ups
Burpulls (Burpee to Pull-Up)

Scale weight as needed, Push Jerk may be substituted for Push Press, keeping in mind the wide 'snatch' grip during the Overhead squat portion.

RESULTS
Brian - 19:27, 45# bar
Seth - 21:57
James - 23:05, 65# bar
Jennifer - 25:00, 12# bar, jumping pull-ups

5 x USRDA

When 1 x isn't enough, prescribe 5 x.

10-8-6-4-2 Rep Rounds For Time:
Sumo Deadlift High Pulls - 95#
Overhead Squats - 95#
5 x reps Sit-Ups
5 x reps Double-Unders

RESULTS:
Seth - 12:51
James - 16:41, subs: 45# bar, tuck jumps
Brian - 17:08, subs: 45# bar, single-unders/tuck jumps
Jason - 11:23, subs: 2x50# DBs for SDLHP, 45# bar for OHS, and tuck jumps

previous go

hatred

because i hate burpees, i'm borrowing this from HQ:

10 rounds for time of:
12 burpees
12 pull-ups

RESULTS:
Jason - 30:37
Shiloh - 20:31
James - 8 rounds in 24:38

It sounds simple,

but it will not be easy.

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
  
• 30 Push-ups
  
• 40 Sit-ups
  
• 50 Squats
  

Time each round separately.
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Last Time

Oops, I did it again...

...didn't realize we'd just done this one last month...i was bored and picked one from a long time ago without paying much attention to what we've done recently.

10 Rounds for time of

* 10 Hang Power Cleans @ 95 lbs 115 lbs.
* 5 Handstand Push-up

RESULTS:
Jason - 18:20

Return of the 300

It's ON again...

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:
Jason - 29:53

“Painshower” – Dumbbell Heck

Today, we're adapting The Painstorm XV workout "Dumbbell Hell" to suit our time contstraints.

As Many Rounds As Possible in 30 minutes of

• 10 Renegade Manmakers (2x Weight A)
  
• 20 Dumbbell Deadlifts (2x Weight B)
  
• 30 Dumbbell Snatches (15 per arm) (1x Weight B)
  
• 40 Single Overhead Dumbbell Lunges (1x Weight A)
  
• 50 Dumbbell Swings (1x Weight B)
  

Pick two sets of dumbbells, one lighter (weight A) one heavier (weight B)

Seth: 2 rounds plus 8 manmakers - 50lb and 35lb DB's
Justin: 2 rounds minus swings on second rd - 50lb and 35lb DB's
Jason: 1 3/5 rounds - 50lb and 35lb DB's

With our respects

The CrossFit headquarters posted a set of new Hero workouts recently. We've chosen to up the effort in honor of Ryan Hummert today.

"Ryan" - 5 Rounds for Time:
7 Muscle-Ups
21 Burpees (1 foot jump each rep)

RESULTS:
Seth - 18:13, bar muscle-ups, lateral jump burpees
Justin - 23:20, bar muscle-ups, lateral jump burpees
Jason - 34:10, 3 x pull-ups + dips for muscle-ups
James - 24:30, 4 Rounds: 2 x pull-ups + dips, 14 reps lateral jump burpees
Shiloh - 23:39, bar mu/ring dips

Just some random lady

Though I know we've met before, I don't really remember her.

"Christine" - 3 Rounds for time:
500 Meter row - Sub 50 45# SDLHP
12 Deadlifts - bodyweight
21 Box Jumps

RESULTS:
Jason - 24:10, 2x20#DB SDHLP, 175# DL, 21" box jumps
Seth - 14:56, 195# DL, 19" box jumps

Previous results

Unrequited love...

It's definitely a love/hate relationship with thrusters. I can't help but admire their brutal effectiveness. This workout will definitely test the bounds of my affection.

"Gates of Fire" - For Time:
50 GHD Sit Ups
50 Pushups
100 Thrusters 65lbs
50 Pushups
50 GHD Sit Ups

RESULTS:
Justin - 22:38
Seth - 23:07
Jason - 30:17, atomic sit-ups
Shiloh - 21:31
James - 19:19, anchored sit-ups, 75 thrusters @ 30#

Every Infidel for themselves...

Things are a little disjointed today. Pick a workout and do it. Post to comments.

“Chest Day” Revisited…

 

21-15-9 reps of:

• Handstand push-ups
  
• Ring dips
  
• Push-ups
  

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

RESULTS:
Jason - 17:13, 2x bar dips
Justin - 15:01
Seth - 13:56

Tuesday - Self-scaling…

We may have some newcomers today, so we're planning an easily-scaled WOD for today:

 

As Many Rounds As Possible in 20 minutes of:

Big Dawgs:

5 reps 95lb Barbell Thruster
10 reps 55lb Dumbbell Swings
15 reps unanchored sit-ups

Pack:

5 reps Dumbbell Thruster
10 reps Dumbbell Swings
15 reps Anchored Sit-Ups
(Scale weight according to ability.)

RESULTS
Seth - 12 1/2 rds (through 8 KB swings on 13th)
Justin - 10 1/3 rds (completed thrusters on 11th)
Jason - 6 rds
Shiloh - 11 2/3 (2 sit-ups in 12th set)

Friday - Make Up for Lost WODs (posted late...)

Yesterday, we did a make up day, picking up a WOD that was previously missed. Easy for me to do, not so easy for Seth. I think he had to go back to when he had a broken leg or something to find one he actually missed. Post results to comments.

B2B, T2T Tabata Something Else…

Today is a modified version of Tabata Something Else. Modifications in bold:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are top to top push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are bottom to bottom squats. There is no rest between exercises.

Top-to-top push-ups – the "rest" portion of the interval is done in the plank position.

Bottom-to-bottom squats – the "rest" portion of the interval is done in the bottom of a squat.

I hate it already.

RESULTS:

	Seth
										Total
	Pull Ups	13	10	9	8	7	6	6	7	66
	Push Ups	10	10	10	7	7	7	7	5	63
	Sit Ups	9	9	11	11	10	9	9	10	78
	Squats	15	13	11	9	10	8	9	10	85
										292
	Justin
										Total
	Pull Ups	13	10	5	5	5	5	5	5	53
	Push Ups	20	10	10	6	6	6	6	4	68
	Sit Ups	9	10	10	10	7	8	8	7	69
	Squats	15	15	13	10	10	10	8	10	91
										281

	Shiloh
										Total
	Pull Ups	8	9	10	7	6	7	7	6	60
	Push Ups	25	20	15	12	11	10	8	11	112
	Sit Ups	12	12	12	12	13	13	11	13	97
	Squats	13	14	14	16	17	14	15	14	117
										386
	Jason
										Total
	Pull Ups	13	10	7	7	7	6	6	5	61
	Push Ups	15	12	10	8	8	8	8	8	77
	Sit Ups	12	11	10	10	10	10	10	11	84
	Squats	10	10	10	8	8	8	6	8	68
										290

Been a long time...

since we last did this one. Random selector decided it had been long enough.

"Anaerobics" - 3 Rounds for Time:
21 DB Bench Press - 2x65# DB
15 Power Clean - 135#
10 Turkish Getup-mills - 40# DB (5 each side)

RESULTS:
Seth - 22:02
Justin - 32:57
Jason - 36:40, subs: HSPU, 115# PCs, 30# TGUMs