Monday - "Jonesworthy"

Today, we'll be doing our take on a Gym Jones workout called "Jonesworthy." There are a couple of versions of this workout going around, but we're going to do it a little something like this:



20, 16, 12, 9, 6, 3 Rep Rounds for Time

• x1 Pull Ups
• x2 DB Swings (pick your weight)
  
• x3 Squats

Since I hate doing math while I'm working out, I'll go ahead and lay out the rep rounds:

Round 1: 20 pull-ups, 40 swings, 60 squats
Round 2: 16 pull-ups, 32 swings, 48 squats
Round 3: 12 pull-ups, 24 swings, 36 squats
Round 4: 9 pull-ups, 18 swings, 27 squats
Round 5: 6 pull-ups, 12 swings, 18 squats
Round 6: 3 pull-ups, 6 swings, 9 squats
Round 7: vomit
Round 8: die

(Rounds 1-6 are mandatory. 7 and 8 are optional.)

Pace yourself. This looks like it could be a long ride.

Results:

• Seth - 16:24, 40# DB swings
• Melanie - 17:44, 25# DB swings, sub jumping pull-ups
• James - 18:44, 40# DB swings first 2.5 rds, sub push-ups rds 3-6
• Laura - 20:47, 25# DB, sub jumping pull-ups
• Jason - 27:53, 55# DB swings

Everyone wisely stopped after Round 6.

Frantic Fridays

Apparently, I have issues with actually posting this workout before doing it. We'd done some long ones already this week, so this seemed like a reasonable finish.

"Furious Fifteens" - 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 - 7:22, sub 45# bar, jumping l-pull-ups
• Seth - 7:49, sub 115#
• James - 8:21, sub back squat for OHS, Hang Power Cleans + 2x air squats for Hang Squat Cleans
• Abby - 9:19, sub 40# bar, jumping l-pull-ups, hanging knee raises

Why indeed

I'm not sure where Jason found this one, but the random WOD selector has deemed it worthy of doing again.

"Sure, why not?"
10-9-8-7-6-5-4-3-2-1 reps for time of:

• Push Jerk - 1/2 Body weight
• Burpees
• Pull-Ups

Results:

• Abby - 16:28, 40# Push Jerk/Push Press, sub knee burpees
• Jason - 15:42, 85# Push Jerks/Push Press
• James - 15:04, 85# Push Jerks/Push Press
• Seth - 12:33, 105# Push Jerk/Push Press

Painstorm XV - Dumbbell Hell...

This workout was originally 7 (!) rounds for time, but seeing as how the last time we attempted this we barely completed 2 rounds in 30 minutes, we're going to scale it back to 3 rounds for time. Pick your weight for this one, and try not to get too John Rambo when you do so, or you'll end up taking all day:


3 rounds for time of

• 10 Renegade Man makers
• 20 Dumb Bell deadlifts
• 30 Single Dumb Bell snatches ( 15 per side)
• 40 Single overhead lunges ( 20 per side)
• 50 Dumb Bell swings

Results:

• Justin - 42:00, 35# DBs
• James - 47:12, 35# DBs
• Seth - 34:58, 30# DBs
• Melanie - 40:55, 15# DBs, sub 30# squats for lunges

Crickets

Hello...?

It's looking like it will be a quiet day at the gym. Maybe a workout featuring some heavy deadlifts will liven things up.

5 Rounds for time:

• 5 Deadlift - 315 lbs
• 12 Knees-To-Elbows

Results:

• Seth - 14:48, sub 350# Deadlifts
• Jason - 11:50, sub 255# Deadlifts
• Shiloh - 12:52, sub 255# Deadlifts

Wishing for wall balls

I'm not sure how we've managed to avoid this girl so long. Sure looks 'fun' with that DB Thrusters substitution.

"Kelly" - 5 Rounds for time:

• Run 400 meters
• 30 box jumps, 24 inch box
• 30 Wall ball shots, 20 lb ball DB Thrusters - 20#

Results:

• Abby - 3 Rounds in 26:05, sub 16" Jumps, 12# DB Thrusters
• Seth - 30:30, sub 25# DB Thrusters
• James - 38:24, sub 20" Jumps
• Melanie - 41:24, sub 16" Jumps, 15# DB Thrusters
• Justin - 5x5 Back Squats - 225 lbs
• Shiloh - alternate workout, see comments

In-fi-del in 150 words

These are the 150 most commonly used on this blog since its inception. (Click for larger)

Write it down already

You will not be able to remember all of your scores by the end of this one, so record them as you go. Also, you may not like the interval timer afterward.

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

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

All 32 intervals are performed consecutively. Keep track of total reps performed for all intervals of all exercises.

Results:

Abby									Total
Jumping Pull Ups	7	6	5	5	5	5	4	4	41
Knee Push Ups	7	11	9	6	7	5	6	5	56
Sit Ups	11	8	8	7	6	6	6	8	60
Squats	8	6	6	4	9	8	9	8	58
									215

Melanie									Total
Jumping Pull Ups	(full) 6	(full) 6	9	8	7	8	7	7	58
Knee Push Ups	8	12	8	5	5	5	3	5	51
Sit Ups	9	9	9	9	9	9	10	9	73
Squats	14	15	15	14	15	13	12	12	110
									292

Seth									Total
Pull Ups	12	10	8	8	6	6	7	6	63
Push Ups	13	12	9	7	7	7	8	6	69
Sit Ups	11	11	10	10	11	10	10	10	83
Squats	18	15	15	13	12	13	11	14	111
									326

Jason									Total
Pull Ups	13	11	10	8	8	7	6	6	69
Push Ups	20	15	10	8	8	6	7	7	81
Sit Ups	13	13	12	11	11	10	10	10	90
Squats	15	14	12	10	11	11	10	13	96
									336

James									Total
Pull Ups	14	10	8	7	5	4	5	3	56
Push Ups	15	15	11	7	8	7	6	6	75
Sit Ups	12	13	12	12	12	11	11	12	95
Squats	19	18	13	14	13	12	12	12	113
									339

Laura									Total
Pull Ups	10	8	7	7	6	7	7	7	59
Push Ups	18	11	9	6	6	5	4	5	64
Sit Ups	13	13	13	13	13	13	13	13	104
Squats	19	20	19	19	19	17	16	16	145
									372

Grip may be an issue

It gets quite hard to hold onto the barbell as grip fatigue occurs in the later rounds. At least that's what happened to me last time. It's also been posted a few other times.

"Popeye" - 10 Rounds For Time:

• 10 Hang Power Clean - 95 lbs
• 5 Handstand Push-ups

Results:

• Justin - 11:27, as Rx'd
• Laura - 11:28, sub 65# HPC, 'sissy' decline push-ups
• Seth - 13:55, sub 105# HPC
• Jason - 14:24, as Rx'd
• Todd (Welcome!) - 21:15, sub 65# HPC, decline HSPU
• Abby - 21:55, sub 50# HPC, decline push-ups
• James - "600 Reasons to Act Like a Grown Up" - 32:36, see comments
• Ron - "400 Reasons to Act Like a near-Grown Up" - 23:40, see comments

"Air Assault" Revisited...

Today is a modified version of "Air Assault," which we haven't done since December of 07. The times were embarrassingly high, so I'll not post a link to the last results, because I am deeply, deeply ashamed of them. (Also I'm lazy)


3 rounds for time

• 100 Jump-rope singles
• 10 Pullups
• 20 Dips
• 20 Sumo Deadlift High-pull @ 45lbs (women, 30lbs)
• 20 DB swings @ 55lbs (women, 35lbs)
• 20 Plate Slams @ 45lbs (women, 25lbs)
• Run 400m
• 40 Air Squats
• 40 Situps

Results:

• Seth - 34:02, sub 60# swings
• Justin - ~42 min, as Rx'd
• Melanie - 44 min, sub bench dips, jumping pull-ups
• Abby - ~46 min, sub bench dips, jumping pull-ups, did 1/8 mile run and 30 squats per round

All too easy

Justin decided that this WOD, though good enough for the CF Games, needed some more work added to it.

5 Rounds For Time:

• 5 Deadlifts - 275 lbs
• 10 Lateral-jump Burpees (jump sideways over bench/aerobics step each rep)
• 20 Pull-ups
• 30 Sit-Ups

Results:

• Laura - 24:21, sub 135# DL, jumping pull-ups
• Shiloh - 24:31, sub 225# DL
• Seth - 24:57, sub 305# DL
• Justin - 25:45, as Rx'd
• James - alternate workout, scaled "Eva", see comments
• Ron - alternate workout scaled "Eva", see comments

What the SPF?

As evidenced by my pasty whiteness, I tend to be pretty diligent with the sunscreen most of the time. However, I'm not in summertime mode yet this year. Let's just say the 5x5 heavy back squat workout didn't sound like fun for today. Instead, we get something a bit more met-con.

3 Rounds For Time:

• 40 Double-Unders
• 30 SDLHP - 45 lbs
• 20 DB Thrusters - 2 x 20# DBs
• 10 L-Pull-ups

Results:

• Joe (Welcome!) - 12:40, sub Tuck Jumps for DU
• Seth - 14:22, sub 55# SDLHP, 25# DB Thrusters
• Melanie - 15:22, sub 1/8 mile run for DU, 30# SDLHP, 15# DB Thrusters, jumping L-Pull-Ups
• Shiloh - 16:32, sub 25# DB Thrusters
• Abby - 18:03, sub 1/8 mile run for DU, 25# SDLHP, 12# DB Thrusters, jumping L-Pull-Ups
• Laura - 18:15, sub Tuck Jumps for DU, 15# DB Thrusters, jumping L-Pull-Ups
• James - 18:51, sub 1/8 mile run for DU, 45# Back Squat + Push-Press for Thrusters
• Jason - 19:23, sub Tuck Jumps for DU, 45# Barbell Thrusters

Previous

Yep... Another of my creations.

We had to make some modifications to the prescribed workout due to limited floorspace. The post has been edited to reflect the changes.



FOR TIME

• 21 Burpees
• 21 V-ups
  
• 5x TGU-Snatch Complex @35LBS (alternating arms.)
  
• 15 Burpees
• 15 V-ups
  
• 5x TGU-Snatch Complex @35LBS (alternating arms.)
• 9 Burpees
• 9 V-ups
  
• 5x TGU-Snatch Complex @35LBS (alternating arms.)

TGU-Snatch Complex – Turkish Get-up to 5x DB power snatch then down. Perform the "getting up" portion of the Get-up, perform five power snatches, then complete the laying back down portion of the TGU. This equals one repetition of the complex.


RESULTS
Abby - 17:45, 15lb DB, knee burpees
Melanie - 16:31, 20lb DB
Justin - 14:31, As Rx
James - 13:50, As Rx
Seth - 12:46, 40lb DB

Thursday Rush

Since I missed yesterday, I'll be busy tonight, and there's nothing else posted, I'll share my quick (as you walk through the door in your dress clothes I might add) work-out.

3 rounds for time

10 ring push ups
10 pull ups
10 ring dips

Shiloh - about 5:00 (didn't time)

OMG NEW MOVE!!!

Ok, today's workout includes a new exercise I found at Rosstraining.com. It is:

• 100 Plate slams
• 10 HSPU
• 80 Squats
• 10 HSPU
• 60 DB snatches (30 each arm)
• 10 HSPU
• 40 Push-ups
• 10 HSPU
• 20 Burpees
• 10 HSPU

Plate Slam - Grasp a weight plate by the sides with both hands, stand and extend the plate overhead fully, then crouch and touch the plate to the ground. Recover and return quickly to the overhead position.


RESULTS

Laura - 21:45 (sub Incline Push-ups for HSPU. 25lb Plate, 25lb snatch)
Seth - 29:50 As Rx (45lb plate, 45lb DB power snatches)
Melanie - 23:55 (sub Incline Push-ups for HSPU. 25lb Plate, 25lb snatch)
Justin - 27:20 As Rx (45lb plate, 45lb DB power snatches)
Abby - ~25:00 DNF after 40/10 round due to knee pain.
Jason - ~39 mins. As Rx (45lb plate, 45lb DB power snatches)

Fewer reps

This Fran variation has fewer repetitions, but prescribes heavier weight. I wonder what that will do to our times.

"Heavy Fran" - 15-12-9 Reps, For Time:

• Thruster 135 lbs
• Weighted Pull-ups - 45 lbs

Results:

• Laura - 14:40, sub 65# Thrusters, unweighted pull-ups
• James - 14:18, sub 95# Thrusters
• Seth - 11:39, sub 150# Thrusters
• Jason - 20:10, as Rx'd
• Shiloh - 9:44, sub 95# Thrusters, unweighted pull-ups
• Justin - alternate workout, see comments

Only a suggestion

I'm not sure where this one came from. It may be loosely based on this workout from HQ about a month ago, and has just a bit less running.

"Dead-Run" - For Time:

• 21 Deadlift - 225 lbs
• 21 Pull-Ups
• 200m Run
• 15 Deadlift - 225 lbs
• 15 Pull-Ups
• 400m Run
• 9 Deadlift - 225 lbs
• 9 Pull-Ups
• 800m Run

Results:

• Seth - 12:45, as Rx'd
• Jason - 23:10, as Rx'd
• James - 15:56, sub 185# DL
• Melanie - 16:09, sub 105# DL, jumping pull-ups
• Abby - 20:50, sub 80# DL, jumping pull-ups
• Shiloh - 26:15, sub 205# DL

Late week heroism

CrossFit HQ has posted two hero workouts this week. It is only appropriate that we do at least one of them.

"DT" - 5 Rounds For Time:

• 12 Deadlifts - 155 lbs
• 9 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.

This one is a bit similar to one we've done before.

Results:

• Melanie - 13:52, sub 65#
• Laura - 15:10, sub 65#
• Seth - 17:22, as Rx'd
• Jason - 23:10, sub 135#, HPCs, push presses
• Abby - DNF, 3 rds in 13:15, sub 55#
• James - DNF, 3 2/3 rds in 19:58, sub 135#

Hanging out

Looks like we'll spend some quality time around the pull-up bar today. It's been over a year since the last time this workout came up. What are the chances it has gotten any easier since then?

AMRAP - 20 Minutes:

• 5 Handstand Push-ups
• 10 Burpulls (Burpee to Pull-Up)
• 15 Knees to bar

Results:

• Jason - 4 2/3 Rds + 5 KTE, sub KTElbow for KTBar
• Seth - 4 2/3 Rds + 5 KTB

Picking up the scraps

We received a pretty good beating from "Diane" yesterday, but managed to survive. Here comes another lady attempting to inflict some damage.

"Lynne" - 5 rounds for max reps, rest as needed:

• Bench Press - bodyweight
• Pull-Ups

Resting between rounds, and between exercises is permitted.

Results:

• Abby - 65# Bench Press 8(55#),7,9,9,9 = 42 reps, 140# weight-assist pull-ups 7,7,6,7,5 = 32 reps : 74 total
• Melanie - 75# Bench Press 10,7,7,7,7 = 38 reps, 50# weight-assist pull-ups 7,10,10,9,8 = 44 reps : 82 total
• James - 170# Bench Press 10,9,7,4,5 = 35 reps, pull-ups 15,20,15,17,8 = 75 reps : 110 total
• Seth - 205# Bench Press 13,10,10,7,6 = 46 reps, pull-ups 19,14,17,15,17 = 82 reps : 128 total

Hey there,

We haven't seen you around here in a while.

"Diane" - 21-15-9 Reps, For Time:

• Deadlift - 225 lbs
• Handstand Push-ups

Results:

• Justin - 6:15
• Seth - 9:02
• Jason - 11:17

Taking the hint

This workout was ignored when it appeared on HQ a couple of months ago. It returned again on Saturday, so I guess that means it's a good one...

"090215" - 3 Rounds For Time:

• Row 500M - sub 50 SDLHP @ 45 lbs
• 21 Burpees
• Run 400M

Results:

• Abby - 27:40, sub 25# SDLHP, knee burpees
• Melanie - 23:34, sub 30# SDLHP, knee burpees
• James - 27:38, as Rx'd
• Seth - 17:55, as Rx'd
• Jason - alternate strength workout, see comments

Treadmill invasion

We'll be spending the majority of our time on the treadmills if I remember correctly from the previous attempt at:

"Snatch & Go" - 5 Rounds For time:

• 15 Hang Power Snatch - 95 lbs
• Run 400M

Results:

• Seth - 14:04, as Rx'd
• Justin - 25:36, as Rx'd
• Abby - DNF, 4 1/2 rounds in 25:30, sub 30# HPS
• Jason - alternate strength workout, see comments

But I'm already sore...

It's been a tough week already, and it just got a little bit nastier. Time to revisit this CrossFit classic.

"Nasty Girls" - 3 Rounds for Time:

• 50 Squats
• 7 Muscle Ups (sub 3/3 Pull-Ups/Dips)
• 10 Hang Power Cleans - 135 lbs

Results:

• Abby - 15:04, sub squats-to-bench, 1xpull-up+dips w/ 150# Weight assist, 30# HPC
• Seth - 9:52, sub bar muscle-ups
• Jason - 19:54, sub 3 pull-ups + 3 dips for MUs Rds 1, 2, jumping bar MUs Rd 3
• James - 14:40, as Rx’d, sub bar muscle-ups
• Laura - 15:41, sub 3 x jumping pull-ups + bench dips for mu, 75# HPCs
• Brian - ~21 min, sub weighted pull-ups + dips(+25#), 115# HPCs

Deserving of Naming?

It's a bit surprising that this workout doesn't have a name yet. This may be something we need to remedy. Post suggestions to comments. Based on the times posted for the last attempt, some scaling of both reps and weights may be needed.

For time:

• 30 Pull-ups
• 50 DB swings - 55 lbs
• 75 Sit-ups
• 50 Push-ups
• 30 Front squats - 95 lbs
• 50 Back Extensions
• 25 Handstand Push-ups
• 30 Hang squat cleans - 95 lbs
• 30 Knees to elbows
• 35 Dips
• 21 Snatches - 95 lbs
• 75 Sit-ups

Scaled version:

• 20 Jumping pull-ups
• 30 DB swings - 35 lbs
• 50 Sit-ups
• 30 Knee Push-ups
• 20 Front squats - 45 lbs
• 30 Back Extensions
• 15 Decline Push-ups
• 20 Hang squat cleans - 45 lbs
• 20 Knees to elbows
• 25 Bench Dips
• 15 Snatches - 45 lbs
• 50 Sit-ups

Results:

• Abby - 43:50, scaled version, sub weight-assist pull-ups and dips, 30# snatches w/ demi-squat
• Melanie - 50:05, scaled version w/ full version rep count, sub 50# FS, 50# HSC, 30# 'snatches'
• Seth - 44:45, as Rx'd
• Justin - DNF, full version through 5 dips in ~38 min
• Jason - alternate strength workout, see comments

Press your luck?

This slightly press-heavy workout was randomly selected from the spreadsheet today. At least it's only one round.

081029: For Time:

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

Results:

• Jason - 31:41
• Seth - 22:25
• Justin - 21:45

Previous

Rocking the Ramstein

This one has a little something for everyone to hate. Should 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:

• Abby - 23:22, sub 30# SDLHP, graviton assist pull-ups (~150#), 25# swings, 30# OHS
• Melanie - 20:21, sub 30# SDLHP, jumping pull-ups, 35# swings, 30# OHS
• Brian - 25:15, sub 45# OHS, SDLHP
• Darran - 20:01, sub 50# SDLHP
• Seth - 15:57, as Rx'd (SDLHP)
• Jason - alternate strength workout, see comments

Previous

Fridays are for squatting

We reviewed back squats last week, and it just so happened that front squats came up for today.

Front Squats 5-5-5-5-5 reps

Do 5 sets of 5 reps weighted front squats striving to maintain proper form, depth and with as much weight as possible.

Results:

• Abby - 45,55,55,55,55
• Jennifer - 45,55,55,60,60(2)
• Melanie - 105,115,125(1),115,120
• Seth - 225,235,245,245(2),235
• Justin - 225,235,245,255,245

No offense to Jolie,

but we're going to up the ante from the Crossfit video for today.
To have something of a bit longer duration than the 3 round version, we'll be doing:

As Many Rounds As Possible in 20 minutes of:

• 4 Handstand Push-Ups
• 8 Chest-to-Bar Pull-ups
• 12 Deadlift - 135#
• 16 Box Jumps - 20" box

Results:

• Abby - 5 1/2 rounds, sub decline push-ups, jumping pull-ups, 75# deads, 12" Box Jumps
• Seth - 8 1/4 rounds, as Rx'd

Short and sweet...

Going for a quick metcon hopper WOD today:

21-15-9 Rep rounds for Time

* Tuck Jumps
* DB Swings - 35#
* Lunges (each leg)
* Knees to Elbows

Run 400M after every round.

Results

* Seth - 11:38
* Justin - 13:34
* Darran - 13:44
* Brian - 19:15
* Melanie - 21:20, sub 18" box jumps, 25# swings, arm-strap KTEs
* Abby - 23:30, sub 18" step-ups, 20# swings, hanging knee raises

Original Prescription for Pain

This is one of the shorter duration Painstorm workouts. Don't let the easy first round fool you.

"Painstorm I" - 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:

• Seth - 16:09
• James - 22:43(PR), as Rx'd
• Ron - 25:11(PR), sub 30# DBs
• Laura - 22:26, sub 20# DBs, mostly jumping pullups
• Jason - CFHQ WOD, 17:14, sub V-ups, 45# good mornings

Previous results

Looking mean

Even on paper, this workout doesn't look nice.

"081020" - AMRAP in 20 minutes:

• 5 Thrusters - 95#
• 7 Hang Power Cleans - 95#
• 10 Sumo-Deadlift-High-Pull - 95#

Results:

• Abby - 7 1/3 Rds, sub 30#
• Melanie - 8 2/3 Rds, sub 55#
• James - 4 Rds, as Rx'd
• Jason - 5 1/3 Rds, as Rx'd
• Seth - 8 2/3 Rds, as Rx'd

Previous

Being sneaky?

It was suspected that the lack of a pre-workout post was an attempt to hide some horrible workout from the crew and encourage attendance. While the workout is not one that had everyone excited, the delayed post was just due a very busy morning.

Back Squats 3-3-3-3-3

That's just five sets of three repetitions. Try to see how much weight you can squat for a three rep set. Use adequate warm up to gauge when to start counting your work sets.

Results:

• James - 185,185,190,185,185
• Melanie - 75,95,110,115,125
• Abby - 45,45,45,45,45 did 5 reps each set focusing on form and depth
• Seth - 245,275,295,305,315

Non-atomic

Rather than use up all the equipment to construct our ghetto-'GHD' rigs, we'll probably substitute V-Sit-Ups. After looking for a video, I will no longer refer to these as 'atomic sit-ups'.

AMRAP in 20 minutes

• 10 GHD Sit-Ups (or V-ups)
• 10 Pull-Ups
• 15 Back-Extensions (or good-mornings)
• 15 Push-Ups

V-Sit-Up description: From a full prone position with arms extended overhead, lift torso and arms at the same time, hands touching toes. This should cause you to form a V with just your tailbone touching the floor. Lower torso/arms/legs at the same time. Repeat. Video.

Results:

• Abby - 4 + 3/4 Rounds (through back-extension on 5th round), sub jumping pull-ups, knee push-ups
• Jennifer - 5 + 1/3 Rounds + 2 jumping pull-ups, sub jumping pull-ups, knee push-ups
• Seth - 8 Rounds + 5 V-ups, sub 55# good-mornings for back-extensions
• James and the 10-fitness crew, alternate workout "~7 Up-Yours", see comments

Previous

Part man, part machine.

We last did this workout in November. Refer to previous post for workout origin, comments and the results.

"Bionic" 5 Rounds for time of:

• 5 Muscle-Ups
• 10 Handstand Push-Ups
• 15 DB Swings - 55#
• 20 Double-Unders 10 Burpees

Results:

• James - 3 Rds in ~19:00, bar muscle-ups, toes-on-bar HSPU
• Seth - 20:53, bar muscle-ups
• Justin - 22:51, bar muscle-ups
• Melanie - 27:18, 3 X jumping pull-ups + bench dips for MU, decline push-ups, 40# swings, knee burpees
• Abby - 29:20, 3 X jumping pull-ups + bench dips for MU, knee push-ups, 30# swings, knee burpees

GO GO POWER RANGERS!!!

Today's workout (because I'm feeling random:)

Warm up with 10 reps on every "strength training machine" in the gym, then

• Power Clean: 1,1,1,1,1,1,1

Seven sets of one, shooting for PR weight.

Results:

• Justin - 185(prev PR),205(PR),215(f),205(f),205(f),185,195
• Seth - 225,235(prev PR),245,250(PR),255(f),255(f),250(f)
  
• James - alternate workout: Angie in PR time of 25:29

Extra Credit:
Handstands for time, 200 seconds total. Use as many sets as necessary, do 30 squats each time you have to take a break.

• Justin - 61,29,36,27,19,26,2 second sets, 9:11 total time, 6 sets of squats
• Seth - 70,34,38,30,28 second sets, 7:49 total time, 4 sets of squats

Something for everyone

This workout is kind enough to include mandatory breaks. I'm sure we'll need them and wish they were longer.

"Bag Of Tricks" - Time each Round
3 Rounds, 3 minute rest b/t each round

• 30 Sit-Ups
• 25 Parallellette Chest Slap Push-Ups
• 20 Kettlebell Swings - 2 pood / 70# DB
• 15 Pull-Ups
• 10 Deadlift - Body weight
• 50 Squats

Results:

• Seth - 5:56,8:15,8:43 - 200# DLs
• Melanie - 8:02,8:06,7:32 - knee push-ups, 40# swings, jumping pull-ups,80# DLs
• Abby - 9:15,12:00,10:58 - anchored sit-ups, knee parallellette push-ups, 30# swings, jumping pull-ups, 80# DLs
• Justin - 5:52, 8:38, XXX - 160lb DL. Quit after 2 rounds.
  

Special Ops Training?

If it's good enough for the Navy Seals, surely it is sufficient for our needs. The last set of pull-ups were much tougher than the first set as I recall.

"Navy Seals 300" - For Time:

• 25 Pull-Ups
• 50 Deadlifts - 135#
• 50 Push-Ups
• 50 Knees to elbows
• 50 DB Swings - 50#
• 50 Squats
• 25 Pull-Ups

Results:

• Abby - 26:23, sub jumping pull-ups, 80# DL, knee push-ups, 35 hanging-knee-raises, 25# swings
• Melanie - 20:05, sub jumping pull-ups, 80# DL, knee push-ups, 30# swings
• Seth - 17:48, as Rx'd
  

• Justin - 20:21, as Rx'd

Previous results

Ramp up quickly

We've done this type of workout involving pull-ups. It starts out slow and easy, but then is suddenly very difficult. Jason did this one when it appeared on CFHQ. It hasn't been posted here before.

Clean & Jerk progression:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
Track number of minutes completed. Full squat cleans are prescribed.

Results:

• Seth - 6 minutes + 6 reps in seventh minute, 27 total reps

AMRAP Time!!

Today's workout is a repeat of one we last did on 5-7-08

As many rounds as possible in 20 minutes of:

5 Handstand push-ups
10 L Pull-ups
15 Walking Lunge steps

Scale according to ability.

Results:

• Abby - 8 2/3 Rds, sub knee push-ups, decline sit-ups
• Justin - 8 1/3 Rds
• Seth - 8 Rds + 8 lunge steps

Dumbbell Badger...

Sorry, not a lot of time for color commentary today. :-p Today's workout is a Dumbbell version of the "Badger" hero WOD.


3 Rounds for time

• 30 DB Squat cleans (Men: 2x45lb DB Women: 2x25lb DB)
• 30 Pull-ups
• Run 800 meters

Results (one day late):

• Abby - 42:45, sub 30# BB cleans, jumping pull-ups, 400M runs
• Justin - 53:30, 95# BB cleans
• Seth - 36:40, 95# BB cleans
• Jason did J.T. ~16 mins, sub 20# weighted dips for ring dips

Equally painful

The left side has the worst of it for the first half of this workout, but things have a way of evening out in the end.

"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 DBs for man makers, one single DB for the rest.

Prior results

Results:

• James - 22:30, 35# DBs, 0# step-ups
• Melanie - 23:09, 20# DBs, 0# pull-ups, 12# OH lunges/PSBs
• Seth - 23:34, 50# DBs
• Jennifer - 25:14, 12# DBs, 10# PSBs, jumping pull-ups
• Abby - 26:05, 15# DBs, jumping pull-ups, knee man-makers

Metcon (for god’s sake…)

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.

Results:

• Seth - 12:38, sub 60# db swings
• Justin - 14:50, as Rx'd
• James - 17:12, as Rx'd
• Melanie - 17:40, 30# db swings
• Abby - 21:25, 2 rounds, sub 30# db swings
• Jason - 17:29, as Rx'd

Total Torture...

This is a bit of an amalgamation of Linda and Total Death. Today's Powerlifting-inspired, CrossFit-ized barbell workout is:

10-9-8-7-6-5-4-3-2-1 Rep rounds:

245lb Deadlift
225lb Back Squat
185lb Bench Press

Load up three bars and charge through for time.

Results

Justin - 36:17, as Rx'd
Seth - 25:41, as Rx'd
Jason - alternate workout, "Jackie" in 15:44, sub SDLHP for rowing

Birthday selection

Abby was kind enough to choose from among some random selections for her birthday workout today.

"Self-Scaling" AMRAP in 20 minutes:

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

Results:

• Abby - 9 rounds, sub 30# Thrusters, 20# swings
• Melanie - 10 rounds, sub 55# Thrusters, 40# swings
• Seth - 14 1/3 Rounds, as Rx'd
• Jason - 7 rds + thrusters + 8 db swings, as Rx'd
• Jennifer - 8 rounds, sub 2x15# DB Thrusters, 25# swings

Filthy Friday

The weekend is our rest time, so we might as well have something to recover from. This should set us up nicely.

"Filthy Fifties" - For time:

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood (35# DB swing)
• 50 Walking Lunge 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 - 28:25, sub 45# good mornings, db thrusters
• Abby - 30:57 (30 reps of each), sub 10" box, 20# db swings, 10 knee raises, 20# pp, 8# db thrusters, sit-ups for DUs
• Darran - 37:52, sub 12" box jumps, db thrusters, tuck jumps
• Jennifer - untimed (25 reps each), no double-unders

Besting the Villain

I'm a bit nervous about the return of Popeye's nemesis:

"Bluto" - 5 Rounds For Time:

• 7 Squat Cleans - 135#
• 15 Handstand Push-ups

Results:

• Abby - 16:55, 30# Cleans, knee push-ups
• Seth - 20:35
• Jason - 27:55, sub 115# Cleans
• Jennifer - 14:39, sub 2x15 DB Cleans, decline push-ups

Learn to lift…

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.

Results:

• Abby - 135(PR),145(PR),145,145,155(PR),155,155
• James - 245(PR),275(PR),285(PR),285,275,275,275
• Justin - 335,365(PR),375(PR),315,335,355(f),315
• Seth - 365,385,395,405(PR),355,355,375

Pre-Infidel Punishment

The last time I did this workout was back in the dark ages before I knew Justin had started this blog. No rower again, so it looks like more of the beloved Sumo-Deadlift-High-Pulls are in store.

3 Rounds For Time:

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

Results:

• Darran - 22:45, sub SDLHP, 70# cable low-rows for push-ups, tuck jumps
• Seth - 23:20, sub SDLHP
• Jason - 28:33, sub SDLHP, tuck jumps
• James - alternate workout, see comments
• Justin - 28:05, 500m row, subbed tuck-jumps after round 1.

Justin's new toy

Get fit like Kim?

I have no idea who Kim is, or just how fit she may be. This workout made it to the spreadsheet sometime in early 2008, though, so she's probably in decent shape by now.

"Kim-Fit 2008" - 21-15-9 Rep Rounds:

• 35# KB Snatch, left hand
• Box Jump - 20"
• 35# KB Snatch, right hand
• Overhead Squat - 85#

Results:

• Melanie - 15:38, sub 20# DB, 50# back squats
• Jason - 15:43, sub power snatches, 65# OHS
• Abby - 16:25, sub 15# db, 20# OHS
• Seth - 16:49, sub 95# OHS
• James - 19:57, sub 85# back squats
• Justin - alternate workout, Bench Press/Pull-Ups

Like-New Antique

This is an old CF workout that re-appeared on the main site this week.

"090226" - For Time:

• Walking lunge 100 ft.
• 21 Pull-ups
• 21 Sit-ups
• Walking lunge 100 ft.
• 18 Pull-ups
• 18 Sit-ups
• Walking lunge 100 ft.
• 15 Pull-ups
• 15 Sit-ups
• Walking lunge 100 ft.
• 12 Pull-ups
• 12 Sit-ups
• Walking lunge 100 ft.
• 9 Pull-ups
• 9 Sit-ups
• Walking Lunge 100 ft.
• 6 Pull-ups
• 6 Sit-ups

Results:

• Abby - 21:51, sub jumping pull-ups
• James - 17:25, sub GHD sit-ups first 2 rds
• Melanie - 14:49, sub jumping pull-ups
• Seth - 12:01
• Jason - 15:10

Subbing SDLHPs

We are still without access to rowing machines, so we will suffer through with the Sumo-Deadlift-High-Pull substitution.

"090223" - For Time:

• Row 500M (50 SDLHP - 45 lbs)
• 21 Push Press - 115 lbs
• Row 500M (50 SDLHP - 45 lbs)
• 18 Push Press - 115 lbs
• Row 500M (50 SDLHP - 45 lbs)
• 15 Push Press - 115 lbs
• Row 500M (50 SDLHP - 45 lbs)
• 12 Push Press - 115 lbs

Results

• Abby - 20:20, sub 20# SDLHP, 30# PP
• Seth - 19:53, sub SDLHP
• Jason - ~27 min, sub SDLHP, 95# PP after the first round
• Justin - 17:17 as rx.
  

Set aside some time,

because this could take a while. We've managed to dodge this workout for quite some time. Guess our luck ran out.

"Eva" - 5 Rounds for time:

• 800 meter run
• 30 Kettlebell swing - 2 pood (70# DB)
• 30 Pull-ups

Results:

• Melanie - DNF, 1 Round in 12:10, sub 40# DB swings, jumping pull-ups
• James - DNF, 3 Rounds in 40:48
• Justin - 55:28
• Seth - 47:46
• Melanie (3/6) - 53:36, sub 40# DB swings, jumping pull-ups

Two for Tuesday Overly Ambitious

We just did not have any energy left after Fran, so the prescription is now:
First, iIt's the high intensity, high power, short duration, over-emphasized, in-fi-del neglected, CrossFit classic: "Fran". Then we'll do our best to scrape ourselves off the floor for some work on back squats.

"Fran" - 21,15,9 reps - For Time:

• Thruster - 95 lbs
• Pull-ups

Then

Back squat 5-5-5-5-5 reps

Results:

• Justin - 1:19,3:45,5:20
• Seth - 1:38,3:40,5:08

From the Games

This workout was featured at the 2008 CrossFit Games. Of note, the top finisher in this event finished in 2:33.

"081215" - 5 Rounds For Time:

• 5 Deadlifts - 275#
• 10 Burpees

Results:

• Seth - 6:33
• Melanie - 7:47, sub 95# DL
• James - 8:15, sub 185# DL

New creation

James decided to try his hand at creating the workout today. Introducing:

"The Vitruvian" - 5 Rounds For Time:

• 10 Burpulls
• 20 Walking Lunges
• 10 Bar Dips
• 20 GHD situps
• 10 DB Swings, 55#

Results:

• James - 30:20, sub ab-rolls from knees for GHD sit-ups

Delayed by the BSOD

Didn't get a chance to post before doing the workout today, thanks to an involuntary restart of my computer. Gotta love that Blue Screen of Death.

"Furious Fifteens" - 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:

• Seth - 7:07, sub 115#
• James - 7:45, sub back squat for OHS, Hang Power Cleans for Hang Squat Cleans

Previous

Be Original

We've done a few different versions of this workout, and all were tough. Seems like time to revisit the original prescription.

"Noodle Arms" 3 Rounds for time:

• Run 400M
• 15 Push-Ups
• 15 Pull-Ups
• 15 Push-Ups
• 15 Squats
• 15 Push-Ups
• 15 Sit-Ups
• 15 Push-Ups

Results:

• Seth - 19:43
• James - 19:44, sub elliptical first 2 Rds
• Jennifer - 27:24, sub knee push-ups, jumping pull-ups
• Abby - 28:04, sub .2 mile run, 5/10/15 knee push-ups, 10 jumping pull-ups
• Melanie - 33:01, sub knee push-ups, jumping pull-ups
• Shiloh - 19:47

No particular reason

The trusty spreadsheet indicates we should do workout #111 today, so here it is.

5 Rounds For Time:

• 5 Good Mornings - 75# Barbell
• 10 KB Swings - 45# DB
• 15 Hang Squat Cleans - 75# Barbell

Results

• Seth - 11:04
• James - alternate workout, sub 135# PJs in 10:26

Previous

No presidents

CrossFit doesn't have any workouts named for presidents, but they do have Hero workouts. Guess that will have to serve.

"Mr. Joshua" - 5 Rounds for Time:

• Run 400 meters
• 30 GHD Sit-Ups (or atomic sit-ups)
• 15 Deadlifts - 250#

Results:

Note, atomic sit-ups substituted for GHD Sit-Ups
• Jennifer - ~20:30, 3 Rounds, sub 50# DL
• Abby - 25:52, 3 Rounds, sub 50# DL
• Melanie - 26:21, 3 Rounds, sub 95# DL
• James - ~30:07, 4 1/3 Rounds, sub 155# DL, elliptical
• Seth - 29:13, as Rx'd

All hail

It's been like five months since we've seen this one. It's time once again to hail to
"The Chief"
Score is max rounds in 3 minutes of:

• 3 Power Cleans - 135#
• 6 Push-Ups
• 9 Squats

Rest 1 min b/t cycles, Repeat for 5 cycles.

Results

• Abby - ~18 rds: 4,3 1/3,3,3 2/3,3 2/3 + 4 squats - sub 40# PCs, knee push-ups
• Melanie - 19 1/3 rds: 4,3 1/3,3 1/3,4 2/3,4 - sub 55# PCs
• James - ~14 rds: 4,2 2/3,2 2/3,2,2 + 4 squats - as Rx'd
• Seth - ~22 rds: 5 2/3,4 2/3,3 + 4 squats,4,3 2/3 - as Rx'd

Fight Gone Bowman…

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:

1. Dumbbell thruster: Men: 2x20lb DB Women: 2x10lb DB
   
2. Sumo deadlift high-pull: Men: 75lbs Women: 20lbs
   
3. Box Jump: Men: 20" Women: 16"
   
4. Sit-ups
   
5. Burpees
   

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

So many singles

Today we'll be attempting three weighted squat variations. Give Maximum Effort in finding your one rep maximum. Rest as needed between efforts.

• Overhead Squats 1-1-1-1-1 reps
• Front Squat 1-1-1-1-1 reps
• Back Squat 1-1-1-1-1 reps

Results:

Justin
• OHS: 135,145(prev PR),160,165,170(f)
• FS: 225,245,265,275,280 (prev PR: 255)
• BS: 275,295,315,335,345(f)

Seth
• OHS: 145,155(prev PR),170,180,190
• FS: 225,245,265,275(f),275 (prev PR: 255)
• BS: 275,295,315(prev PR),335,345(f)

James
• Alternate workout, see comments

Previous results