Better Eat Your Freakin Wheaties…

Let's start the week off with something retarded! Today we'll be doing the June 09 Painstorm workout, stolen directly from the CrossFit Affiliate Blog courtesy of CrossFit Central Scotland:

 

ONE BAR, THREE GIRLS

21-15-9 rep rounds of:

• Thrusters
  
• Pull-ups
  
• Squat Cleans
  
• Ring Dips
  
• Deadlifts
  
• HSPU's
  

 

Use the same load for all weighted movements. Folks who are only a little nuts should use Fran weight (95lb/ 65lb), those bordering on lunacy could try Elizabeth weight (135lb/ 85lb) and if anyone is insane enough to try Diane weight (225lb, 185lb) I want to see a video of that!!

Results:

• James - 51:49, 95#
• Justin - 45:40, 95#
• Melanie - 40:48, 60#, sub jumping pull-ups, bench dips, decline push-ups
• Seth - 33:02, 95#

From the archives

Random selector decided we should dust this one off and give it another go.

3 rounds for time:

• 21 Burpees
• 10 Dumbbell power snatches per arm @50lbs
• 9 Ring Dips
• Run 400M

Results:

• Seth - 17:30
• Laura - 19:14, sub 30# DB, bench-dips
• Melanie - 19:29, sub 30# DB, bench-dips
• Justin - Did Not Show (DNS)
• James - WFIBDCS, see comments

Mix & Mash

I remember the transition between the two exercises got 'fun' in the later rounds.

Bench Press/Sit-up Tabata Mashup

8 Alternating tabata intervals each of:
• 135lb Bench Press
• Sit-ups

Track the number of repetitions completed each round and total reps completed.
Each Tabata interval is 20 seconds of work followed by 10 seconds of rest.

Results:

Laura - 162 Total

• Bench Press - 55 lbs: 15,8,10,10,8,3,0,0 = 54 reps
  
• Sit-Ups: 14,13,14,13,13,14,13,14 = 108 reps

James - 161 Total

• Bench Press - 135 lbs: 15,10,7,5,5,5,4,4 = 55 reps
  
• Sit-Ups: 12,14,14,14,13,13,13,13 = 106 reps

Seth - 171 Total

• Bench Press - 135 lbs: 16,15,10,7,7,6,5,6 = 72 reps
  
• Sit-Ups: 12,13,13,13,12,12,12,12 = 99 reps

Get out there

We don't want to use up all the treadmills today, so we're taking it outside. Modifying this workout to fit our environment results in:

5 Rounds For Time:

• Run 350M (.22 miles)
• 40 Squats

The 350M is one lap around the back lot behind Bowman Fitness.

Results:

• Shiloh - 12:26
• Laura - 12:37
• Seth - 13:23
• Justin - 14:02
• James - 14:43
• Melanie - 19:54

Parental Advisory – Explicit Language…

Since Seth ran off to a meeting and asked me to pick and post a workout, I'm gonna post some crazy shit. This is stolen from MilitaryAthlete.com, the military training project of the guys at Mountain Athlete. It is called:

You Fuckin' Disappoint Me

6 Rounds for Time

• 5x Curtis P Complex @ 95lbs
  
• 15ft Rope Climb (sub 15 towel pull-ups or other as appropriate)
  
• 10x GHD Situps (sub atomic sit-ups or weighted sit-up to standing, etc.)
  
• 5x Scotty Bob @ 2x25lb dumbbells
  
• Run 200m
  

Curtis P: Hang Squat Clean – Lunge – Lunge – Push Press

Scotty Bob: Basically a Renegade Row to side plank. See link.

RESULTS:

James: 43:52 ("AS RX'd, bitches!!!) [v-ups, rope pull-ups]
Justin: DNF after round 4 @ 28:ish (because of waaah, blah blah, whatever)
Seth: 32:05 As RX+ [Makeshift GHD, Rope pull-ups, .15 mile runs]
Laura: 33.30 [45lb Curtis P, 2x15lb? Scotty Bob, Jumping Pull-up]

Monday Two-fer…

Today's prescription consists of two short-duration workouts. They are:

Diane

21-15-9 rep rounds of:

• 225lb Deadlift
  
• Handstand Push-ups
  

previous results

Rest and recover, then:

Pull-up accumulation:

Perform one pull-up in one minute. In the next minute, perform two. Continue to add one pull-up each minute until you are unable to complete the total prescribed number of reps for the given minute. Shoot for 12+ rounds. previous results

Results:

Diane
• Laura - 12:53, sub 115# DL, HSPU to 5'' pad
• James - 14:57, sub 185# DL, HSPU to 3'' pad
• Jason - 10:50, as Rx'd
• Seth - 6:02, unfair sub: bar dips for HSPU
  
  Pull-Ups
• James - 11 Rounds + 9 pull-ups, 75 total reps
• Jason - 12 Rounds + 9 pull-ups, 87 total reps
• Laura - 15 Rounds, reg pull-ups Rounds 1-8, jumping chest-to-bar pull-ups rds 9-15, 120 total reps
• Seth - 15 Rounds + 12 pull-ups, 132 total reps

Friday fun?

I hope this workout was fun, as I really don't recall it from last time.

"081212" - 3 Rounds For Time:

• 50 Box Jumps - 24" box
• 21 Deadlift - 185#
• 30 Pull-Ups

RESULTS:

• Jason - 19:35, sub tuck-jumps
• Laura - 21:47, sub 20" box, 95# DL, jumping pull-ups
• James - 23:16, sub 20" box, 135# DL
• Seth - 24:28

On paper,

this doesn't look too tough. Guess we'll find out.

"081204" - 5 Rounds For Time:

• 10 steps walking lunge - 50# DB
• 15 DB Swings - 50#

To clarify, use the same single dumbbell for each exercise, 5 steps per leg on the lunges each round.

Results:

• Seth - 4:16, 50# DB
• James - 5:17, 50# DB
• Laura - 6:44, 35# DB
• Jason - 7:07, 50# DB

Fun times 50

Those of us who still lack access to a rowing machine will have some subbing to do.

3 Rounds For Time:

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

Results:

• Shiloh - 24:26, 45# SDLHP
• Seth - 25:29, 45# SDLHP
• Laura - 27:50, 30# SDLHP, knee-push-ups, tuck jumps
• James - 30:11, 45# SDLHP, 400M run for DU

Short work week

Let's get to it.

"You lost me at Burpees" - AMRAP in 20 minutes:

• 5 Deadlifts - 135 lbs
• 5 Hang Power Cleans - 135 lbs
• 5 Push Jerks - 135 lbs
• 10 Burpees
• 15 Pull-Ups

Results:

• Laura - 4 Rounds + 9 burpees, 65# on lifts, sub jumping pull-ups (some chest-to-bar)
• Jason - 4 Rounds + DL, as Rx'd
• James - 3 Rounds + 7 burpees, as Rx'd
• Shiloh - 3 Rounds + Push Jerks
• Seth - shoulder rehab: 25x3 press @ 45#
• Justin - extended 'warmup' + J.T. in 18:10

Indecisive

Couldn't settle on strength training or met-con...so went with a little of both...

3x5 Back Squat
3x5 Press

Then choose 1 portion of "Twins":

Either 2 rounds, for time of:
750 meter Row (sub 75 SDLHP @ 45#)
20 Handstand Push-ups
or
2 rounds, for time of:
115 pound Thruster, 20 reps
20 L-Pull-ups

Results:
Jason:
BS: 205, 225, 250(2)
P: 115, 125, 135(4+1PP)
1st part of twins in 17:08

Un-original

Going straight to the source today.

"Michael" - 3 Rounds for Time:

• 800 M Run
• 50 Back Extensions - Subs: 45# Good Mornings or Supermans
• 50 Sit Ups

Results:

• Seth - 22:15, sub 45# Good Mornings
• Laura - 23:48, sub 30# Good Mornings
• James - 26:48, rd 1: as Rx'd, rd 2: 25 45# GMs, 75 sit-ups, rd 3: 100 sit-ups
• Melanie - 31:21, as Rx'd
• Abby - 33:10, as Rx'd

Get noticed

I sure hope the gym is quiet today, because this workout could attract some attention.

"My Workout has A.D.D." - 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 V-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:

• James - 30:41, as Rx'd
• Laura - 29:55, 2xReps Bench Dips, 20# swings, 12# DB Cleans, 12# DB Thrusters, jumping pull-ups, some towel pull-ups
• Seth - 26:03, sub 25# DB Thrusters

Lower the intensity

We hit it pretty hard yesterday, so I am glad this workout came up for today.

Deadlift 3-3-3-3-3-3-3 reps

That's seven sets of three reps. See how much you can lift in each three rep set.
Rest as needed between sets, but don't let your muscles get cold.

Results:

• Abby - 120,140,150,160,160,140,140
• Laura - 155,175,185,185,185,175,175
• Seth - 295,315,335,355,365,375,385
• Jason - 275,295,310,310,330
• James - 185,195,210,225,240,250,260(1)

Bar free

We won't have to fight over barbells today, but this routine could use up a lot of floor space.

As Many Rounds As Possible in 20 minutes:

• 10 Burpees
• 20 Sit-Ups
• 10 Clapping Push-Ups
• 20 Squats

Results:

• Darran - 8 Rounds + 5 Clapping Push-Ups, mistakenly swapped push-ups/sit-ups, so 20 cpu, 10 su per rd
• Seth - 7 Rounds + 9 sit-ups
• Laura - 7 Rounds + 8 sit-ups, sub regular push-ups
• James - 7 1/4 Rounds
• Shiloh - 7 Rounds + 1 burpee
• AJ - 7 Rounds
• Jason - 5 3/4 rounds
• Abby - 4 3/4 Rounds, sub knee burpees, knee push-ups
• Todd - ~4 2/3 Rounds

Are you qualified?

Today's workout was featured in one of the qualifier event videos for the 2009 CrossFit Games.

"CFCs Fittest" - For Time:

• Row 500M (sub: 50 SDLHP @ 45 lbs)
• 10 Squat Cleans - 155 lbs
• 2 Chest-to-Bar Pull-ups
• 8 Squat Cleans - 155 lbs
• 4 Chest-to-Bar Pull-ups
• 6 Squat Cleans - 155 lbs
• 6 Chest-to-Bar Pull-ups
• 4 Squat Cleans - 155 lbs
• 8 Chest-to-Bar Pull-ups
• 2 Squat Cleans - 155 lbs
• 10 Chest-to-Bar Pull-ups
• Row 500M (sub: 50 SDLHP @ 45 lbs)

Results:

• Laura - 13:45, 30# SDLHP, 65# Cleans, jumping CTB pull-ups
• Melanie - 15:45, 30# SDLHP, 65# Cleans, jumping CTB pull-ups
• Shiloh - 20:13, 135# Cleans
• Darran - 21:10, 95# Cleans
• Abby - 21:20, 30# SDLHP, 50# Cleans, jumping pull-ups
• Seth - 21:40, 55# SDLHP, 175# Cleans
• James - DNF, 65# Cleans

Know your limits

Due to some busy schedules today, we'll go with a simple workout with a preset time limit.

AMRAP (As Many Rounds As Possible) in 20 minutes of:

• 10 Thrusters - 65#
• 10 Pull-Ups

Results:

• Melanie - 12 Rounds, 45# bar, jumping pull-ups
• Laura - 11 Rounds, 45# bar, jumping pull-ups
• Seth - 11 Rounds, 75# bar
• James - 10 Rounds, 30# DB Thrusters
• Shiloh - 10 rounds + 7 Thrusters, as Rx'd
• AJ (Welcome!) - 10 Rounds, sub 45# bar
• Justin - alternate workout - 28:10, see comments

Behind the times

It astounds me just how much traffic the photo accompanying this workout has brought to this blog since the last time it was posted. Most appear to be image searches from locations in Europe for some reason.

This also happens to be the HQ WOD from Tuesday:

Power Clean 1-1-1-1-1-1-1 reps

That's seven sets of one repetition. Rest as needed between efforts.

Results:

• Jason - 135,135,155,155,155,175(PR),185(f)
• Laura - 115,115(f),115,115,115,115,120(f),115
• Abby - 60,60,70,80,80,90(f),80,85
• Seth - 225,235,245,250(f),250,255(f),255(f)
• James - alternate workout, see comments
• Ron - alternate workout, see comments

Hey look,

no squats!

"080823" - For Time:

• 800m Run
• 21 Shoulder Press - 95 lbs
• 800m Run
• 21 Push Press - 95 lbs
• 800m Run
• 21 Push Jerk - 95 lbs

Results:

• Seth - 14:42, 105# bar
• Jason - 19:31, as Rx'd
• James - 19:36, as Rx'd
• Laura - 21:12, sub 31 reps @ 45#
• Todd - 21:32, 55# bar
• Melanie - 22:43, 50# bar
• Shiloh - 22:45, as Rx'd
• Abby - 25:40, 50# bar

Making Introductions

This lady brought Pukie with her the last time she came into town. I'm hoping she left him at home today.

"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.

Results:

• Shiloh - 5:11, 4:45, 4:44, 5:18, 5:49 - 37:47 total
• Laura - 4:11, 4:39, 5:35, 6:49, 4:49 - 38:13 total, sub jumping pull-ups, knee push-ups
• Seth - 4:05, 4:52, 5:57, 6:26, 6:17 - 39:37 total
• James - 4:00, 4:51, 6:12, 6:54, 7:55 - 41:52 total
• Jason - 2.5 Rds, DNF

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