Use both DBs for man makers, one single DB for the rest.
Prior results
Results:
Going with light weight and high intensity today, in hopes that we can recover from yesterday's heavy workout. This will also give us an opportunity to do some more focusing on the core movements in a group setting. Today's WOD is:
Three rounds for time:
20 Dumbbell Swings – Men: 55lbs Women: 35lbs
40 Push Press – Men: 45lbs Women: 30lbs
60 Squats
Push hard and maintain impeccable form and shoot for the lowest time possible.
In our pursuit of functional fitness as defined as increased work capacity across broad time and modal domains, absolute strength development is vital. Training the body and nervous system to move heavy loads across multiple joints has benefits to fitness and health that are too many to name. Absolute strength development is a component that has been missing from our M-W-F programming, and we would like to rectify that.
Today, we will discuss and practice the quintessential strength exercise, the deadlift. This exercise, which most either take for granted or never perform, is one of the simplest to execute and most physically challenging lifts in our repertoire.
To quote Mark Rippetoe (regarding the omission of the deadlift in training in favor of other exercises)
"The deadlift is more functional in that it's very hard to imagine a more useful application of strength than picking heavy shit up off the ground."
Development of limit strength in the deadlift not only has direct carryover into our everyday physical lives, but also trains our minds to do things that require intense concentration and effort. In short, when properly performed, heavy deadlifts can pay benefits to both the body and the mind.
WOD:
Deadlift
1-1-1-1-1-1-1
Photo courtesy of Steve Collins, Momofoto Photgraphy.
Well, it's Wednesday, so we're going to try to be in the Aerobics room today, as to take up as little common space as possible. We're doing a variation of Fight Gone Bad, with exercises swapped out to meet our space and equipment limitations:
FIGHT GONE BAD (Bowman/Infidel remix)
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 allowed before repeating, for three total rounds. The stations are:
The clock does not reset or stop between exercises. On call of "switch", the athlete/s must move to next station immediately for good score. One point is given for each rep. Score sheets will be provided.
| Seth | Justin | Melanie | Abby | Jason | |
| Thruster | 50 | 37 | 42 | 57 | 44 |
| SDLHP | 36 | 65 | 41 | 27 | 35 |
| Box Jump | 102 | 40 | 36 | 35 | 55 |
| Sit-up | 102 | 64 | 60 | 43 | 65 |
| Burpee | 40 | 34 | 35 | 12 | 34 |
| Total | 330 | 240 | 214 | 174 | 233 |
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:
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
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
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.)
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.
So the "J.T." hero WOD is my new favorite building block for workouts. Today's WOD is…
21-15-9 rep rounds of:
Good luck.
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.
Rest one minute between exercises. Keep track of total reps performed for all intervals of all exercises. Self-select DB weight.
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
"You had me till I saw 'burpees'…"
AMRAP in 20 minutes of:
Suggested Men's weight: 135lbs
Suggested Women's weight: 65lbs
"Ratzon" - 5 Rounds For Time:
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:
"Nate" - As Many Rounds as Possible in 20 Minutes of:
"Complexity" - For Time:
| 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 | |||||
It's three rounds of bodyweight 135# deadlifts followed by Turkish get-ups. Here's how the reps/load will work:
Round 1:
Round 2:
Round 3:
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.
with a PainStorm on the horizon.
"PAINSTORM XXXI"
Use two dumbbells which together total ½ your bodyweight. Using them, do:
Use both DB for man makers, one single DB for the rest.
