Out with a whimper

For what is almost certainly the last workout for us in 2010, this didn't pack much punch. Posting only as a point of (shameful) reference.

Bench Press: 5-5-5-5-5

Then

Weighted Pull-Ups, Max Reps:
Increase weight each round

Results:
Justin - 185,185,205(1),185,DNF then 10@10#,7@25#,5@35#,4@45#,2@55#,1@65#,0@75#
Seth - 205,225,225,225(4),DNF then 10@10#,6@25#,6@35#,4@45#,4@55#,3@65#,1@75#,0@85#
Jason - 165,185,195,205,215(3) then 10@10#,7@25#,5@45#,4@55#,3@65#,1@75#,1@85#,0@90# then back squats, see comments

ouches

"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.

previousnesses

RESULTS
Jason - 23:45 as rx'd

How does this work again?

Been a while since I actually posted anything. It took further alteration of this random selection due to a lack of pull-up bars to make a workable routine.

"Altered from 080806" - For Time
21 DB Power Snatches - 45 # (per arm)
21 V-Sit-Ups GHD Sit-Ups
42 Pull-Ups Run 800 Meters
15 DB Power Snatches - 45 # (per arm)
15 V-Sit-Ups GHD Sit-Ups
30 Pull-Ups Run 400 Meters
9 DB Power Snatches - 45 # (per arm)
9 V-Sit-Ups GHD Sit-Ups
18 Pull-Ups Run 200 Meters

Seth - 12:51
Justin - 17:14, sub steep decline sit-ups


Then we mistakenly challenged each other to Row 500 Meters for time:
Seth - ~1:31
Justin - ~1:51

bleh

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

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

RESULTS
Jason - half-hearted 9 rounds, subbing 3 x dips/PUs for MUs

furious holiday

25th day of the month...25 reps per round. sure...why not...

"Furious Fives" - 5 Rounds For Time:
5 Deadlift - 225/155 lbs
5 Handstand Push-ups
5 Power Clean - 135/95 lbs
5 Pull-Ups
5 Thrusters - 95/65 lbs
Rest 1 minute between rounds, time each round

previous

RESULTS
Jason - 1:50, 1:43, 1:52, 2:12, 2:20 - 13:57 as rx'd

push it real good...

"Noodle Arms" - 3 Rounds for time of:
Run 400m 15 36" box jumps (sub due to rain)
15 push-ups
15 pull-ups
15 push-ups
15 squats
15 push-ups
15 sit-ups
15 push-ups

RESULTS
Jason - 17:34

i got chopped...

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

From crossfit.com:
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

RESULTS
Jason - 30:52 - scaled OHS to (LAME) 55#, all others as rx'd

in over my head...

did a bunch of OHS and snatch balance work...which was ugly and terrible...then...

"Isabel"
30 Reps for time
Snatch - 135 lbs

previous 1
previous 2

RESULTS
Jason - 5:41 @ 115# - power snatches

it's BS

Back Squat
3-3-3-3-3

RESULTS
Jason - 205-225-245-275(1)-255
Seth - 275,295,305,315,320

revisit

"angie"

100 pull-ups
100 push-ups
100 sit-ups
100 squats

for time.

RESULTS
Jason - 23:35

go for 2

"101215"

SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

then

"death by c+j"
1 c+j the first minute, 2 the 2nd, 3 the 3rd, etc, etc until you can't complete the reps for the minute

RESULTS
Jason
125, 145, 145, 150, 150
150, 155, 165, 175, 175
125, 135, 145, 155, 185 (2)
then
7 rounds + 3 reps @ 115#

some more borrowation...

"101214"

Three rounds of:
10 Deadlifts
30 GHD situps

post weight and time.

RESULTS
Jason - 7:58 @ 250# DLs

well....

i'm a little under the weather so i thought i'd do some strength work. that didn't work out so i did a sprint afterwards...

3 sets of 5 PCs

"gassy grace?"
3 rds of:
10 reps 135# barbell from floor to overhead any way you want
10 burpees

RESULTS
Jason - 135, 155, 175 (2). 9:33 for the "sprint"

the other day...

"101208"

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

RESULTS
Jason - 14:27

Where's the progress?

I seem to have hit a plateau on this one, as results were all too similar to last time.

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

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

Results:
Seth - 205,225,240,250,255(f),255(f),240

muscledowns

been doing 2-a-day WODs this week.

workout 1 today is:

30 muscle-ups for time

RESULTS
Jason - 7:33 - jumping MUs (i can has FAIL)

later...workout 2:

poOpeye

10 rds of
10 95# hang squat cleans
5 HSPU

kind of like popeye but with squatting. seewhatididtherewiththename?

RESULTS
Jason - 19:41
Seth - 19:37
Justin - 18:19, 5 HSC rds 2-10

Be. Aggressive. B. E. Aggressive.

Today is all about taking the weights overhead with authority.

Push Jerk: 3-3-3-3-3-3-3

Results:
Seth - 185,195,195,205,215,220,DNF

it's been awhile...

"Fran" - 21,15,9 reps - For Time:
Thruster - 95 lbs
Pull-ups

RESULTS
Jason - 6:32
Seth - 5:09

thanksgiving dessert?

"helen"

3 rounds for time of:
400m run
21 swings, 55#
12 pull-ups

previouseseses

RESULTS
Jason -9:33

sdlhp, sdlhp, sdlhp your boat...

from the mainsite:

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

RESULTS
Jason - 9:42 -sub'd 100 45# SDLHP

recycle, reduce, re-use...

most recently done by seth, i figured i'd give it a shot since i hadn't in awhile.

"Painstorm I" - For Time:
10 Pull-Ups
10 KB Swings - 55# DB
10 Push-Ups
Run 200M
20 Pull-Ups
20 KB Swings - 55# DB
20 Push-Ups
Run 400M
40 Pull-Ups
40 KB Swings - 55# DB
40 Push-Ups
Run 800M

RESULTS
Jason - 20:57

Holiday weak

This may be the only opportunity I get to workout this week, so why not make the most of it. Today's workout is clearly a Justin creation:

3 Rounds For Time:

• 20 Back Squats - BW on bar
• 30 Chest-slap push-ups
• 40 Pull-Ups

Results:
Seth - 28:55, 205# BS

Doing as Rx'd

Powerhouse actually has a rowing machine, so it might be possible to do this one as prescribed. Even given my disdain for SDLHP, that fails to compensate for the presence of Squat Cleans!

"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:

• Seth - 16:47, as Rx'd
• Jason - 22:51, sub 2x25# DB SDLHP, 135# cleans

...ti deirt reven ev'ew esuaceb

"ydniC" - AMRAP in 20 Minutes of:
5 Squats
10 Push-ups
15 Pull-ups

RESULTS
Jason - 7rds + 7 Pull-ups
Justin - 9rds + 5 Pull-ups
Seth - 10rds + 12 Pull-ups

love/hate

LOVE heavy deadlifts...HATE running. go.

"101114"

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

RESULTS
Jason - 4 rds + DLs @ 300# DL
Seth - 4 rds + 100M @ 315# DL

woman...whoa - man...

"Elizabeth" - 21,15,9 reps For Time:
Clean - 135 lbs
Ring Dips

RESULTS:
Jason - 19:16 as rx'd

it's like a chinese buffet...

except not at all.

21-15-9 rep rounds of:

HSPU
2-pood DB swings
Bodyweight Back Squats

RESULTS
Jason - 21:14 - 170# BS

you are so amrap, you are really amrap, for real...

"081020" - AMRAP in 20 minutes:
5 Thrusters - 95 lbs
7 Hang Powercleans - 95 lbs
10 SDLHP - 95 lbs

lots o previous.

RESULTS
Jason - 6 2/3 + 4 SDLHP

Little Lynne?

This CF-lady calls for five rounds, but it seems like we don't always manage to make it that far.

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

• Bench Press - bodyweight
• Pull-Ups

Resting between rounds, and between exercises is permitted.

Results:

• Justin - 160# BP: 13,10,8,6,5: 42 - PU: 20,17,13,11,10: 71 - Total: 113
• Seth - 200# BP: 11,8,6,4,4: 33 - PU: 23,18,17,15,13: 86 - Total: 119
• Jason - 170# BP: 15,10,8,6,5: 44 - PU: 20,20,15,14,12: 81 - Total: 125

Previous, Similar

It's not ME

This was all Justin's idea.

Power Cleans - 3,3,3,3,3

Then

Back Squats - 5,5,5,5,5

Results:
Justin - PC: 155,165,165,165,185(F)+175x1 BS: 185,225,235,235,-
Seth - PC: 185,205,215,225,235 BS: DNF
Jason - PC: 125,155,165,175,185(F)

rawr

the carebear stare:

("The Bear" minus the resting rules)

5 rounds - Each round is 7 reps of:
1 x Power Clean
1 x Front Squat
1 x Push-Press (catch behind head)
1 x Back Squat
1 x Push-Press (catch on chest/shoulders)

RESULTS
Jason - 24:38 - rds 1-4 @ 115#, rd 5 @ 95#

...the barber beefcake...

modified brutus:

AMRAP in 20 mins of:

5 HSPU
10 Pull-Ups
15 Double-Unders Tuck-Jumps

previous

RESULTS
Jason - 10 rds
Justin - 8 rds
Seth - 9 rds + 5 pull-ups

let's make some bad decisions...

turkish burp-up ladder of sorts:

10 burpees - 1 Turkish Getup (per arm)
10 burpees - 2 Turkish Getups (per arm)
10 burpees - 3 Turkish Getups (per arm)
10-4
10-5
10-5
10-4
10-3
10-2
10-1

booya.

RESULTS
Jason - DNF - rds 1 -5 @ 35# in 16:52

boom goes the dynamite...

grace

30 reps for time of:
move 135# from the ground to over your headface

RESULTS
Jason - 8:48
Seth - 3:58

Previous Attempt

Debate Club...

After about 15 emails between Seth and myself and no lack of whining and complaining on both of our parts, we FINALLY settled on a workout for today

For Time:
Run 400M
then
21-15-9 Rep rounds of:
KB Swings - 1 pood (35#)
Push-up
Deadlift - 155 lbs
then
Run 400M

Results:
Seth - 7:49, as Rx'd
Justin - 13:39, as Rx'd
Jason - 9:28 as Rx'd

Previously done: 3/3/2010

Fresh start

This workout was posted to CFHQ on Monday, my first day at a new job. Seems like a good one to start with at a new gym, too.

"101025" - 10 Rounds for Load and Time:

• 1 (Squat) Clean & Jerk
• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats

Results:

• Seth - 14:30, 185# C&J
• Jason - 22:37 - 165# C&J
• Justin - 14:45, 8 Rds - 5@155#, 3@135# C&J

WHAT NOW, BITCHES?!?!?

So I may have lost some ground over the last 6 months or so, but I'm back. Look out.

No power today

These are SQUAT cleans. Ugh.

"080628" For Time:

• 45 Double-unders
• 45 Squat Cleans - 135 lbs
• 45 Ring Dips
• 45 Double-unders

RESULTS

• Seth - 16:04, as Rx'd
• Jason - 18:23, Sub 115# SCs, Bar Dips, Tuck-Jumps

Previous

It's not meant to tickle

Pretty sure this is designed to hurt.

"Painstorm I" - For Time:

• 10 Pull-Ups
• 10 KB Swings - 55# DB
• 10 Push-Ups
• Run 200M
• 20 Pull-Ups
• 20 KB Swings - 55# DB
• 20 Push-Ups
• Run 400M
• 40 Pull-Ups
• 40 KB Swings - 55# DB
• 40 Push-Ups
• Run 800M

Results:
Seth - 15:42(PR), as Rx'd

Conflicting Prescriptions

Could have sworn I looked up the proper prescription last time, but the CFHQ post for today has things in a different order. This left me so confused that I ended up w/ yet a third order, as follows:

"Tabata This!?":
8 tabata intervals (20 seconds work followed by 10 seconds rest) of each of the following.

• Rower (Calories), sub SDLHP reps - 45 lbs
• Pull-ups
• Squats
• Push-ups
• Sit-ups

Rest exactly 1 minute between exercises. All 8 intervals for each exercise are performed consecutively. Keep track of reps performed each round for all intervals of all exercises. Score is the sum of the lowest number of reps for each exercise in any set.

Results:
Seth - 49

• SDLHP - 10,10,10,10,10,10,10,10 - Minimum: 10, Total: 80
• Pull-Ups - 8,8,8,8,8,8,8,8 - Minimum: 8, Total: 64
• Squats - 14,14,14,14,14,14,14,14 - Minimum: 14, Total: 112
• Push Ups - 9,9,9,9,8,8,6,6 - Minimum: 6, Total: 64
• Sit Ups - 11,11,11,11,11,11,11,12 - Minimum: 11, Total: 89

Falling behind

Failed to pick a workout, so we got another random at-gym selection.

21-15-9 Rep rounds for Time:

• Box Jumps
• DB Swings - 35#
• Lunges x each leg
• Knees to Elbows
• Run 400M

Results:

• Seth - 13:14, 25" box

You can thank ME,

but credit goes to the random selector. I was sure it was going to give us a killer met-con today, but it kindly suggested a little maximum effort work instead.

Front squat 5-5-5-5-5 reps

Results:
Seth - 225,225,225,225,225

Previous

Surprise post, gym visit

Somehow managed to find the gym today. I seems like ages since I'd been in there. Found this one after we arrived. It was new to me, but it's been posted before.

"In, Out, OHS" - For Time:

• Run 400M
• 30 Knees-to-Elbows
• 50 Overhead Squats - 75#
• 30 Knees-to-Elbows
• Run 400M

Results:

• Todd - 20:03, sub 30# OHS
• Seth - 12:24, as Rx'd

Full work week

might as well get back to the workouts.

AMRAP in 20 minutes of:

• 5 Handstand Push-ups
• 10 L-Pull-ups
• 15 Steps, Walking Lunge

Results:
Jason - 8 1/3 Rds, as Rx'd
Seth - 9 Rds + 6 pull-ups, sub strict pull-ups rds 4-10
Todd - 7 Rds, sub military press machine, ~jumping l/n pull-ups

Previous

something's burning...

turns out, it was my triceps and shoulders...

AMRAP in 20 minutes of:
12 Push Press - 65 lbs
10 Push-ups

RESULTS:
jason - 13 rds as rx'd

almostlabor

played some golf this morning and figured i might as well do a little working out while i was dirty...

"diane"
21-15-9 rep rounds of
225# deadlifts
handstand push-ups

RESULTS:
jason - 8:10 (PR)

Rings of power

Today's random selection looks to be a bit shorter than yesterday's. Thank goodness.

"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:
Jason - 14:24, sub 135#
Seth - DNF, lower back strain on 2nd of 9 rep PC set. ~7:30/8:00 min

Cherry-pickers

Not following the official programming and just borrowing a recent CFHQ workout for today. Some call that cherry-picking. Whatever.

"100824" - 5 Rounds for Time:

• 50 Jump & Touch
• 40 Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

Hang a 5# plate 18" above tiptoe reach as jump/touch target

Results:

• Seth - 37:24, as Rx'd

what, me worthy?

"Jonesworthy"
20-16-12-9-6-3 - Rounds for Time
1 x Reps - Pull Ups
2 x Reps - KB Swings
3 x Reps - Squats

previous

RESULTS:
Jason - 20:11 - 40# DB swings
Seth - 14:32, 40# DB swings
Todd - 11:58, ~1/2 worthy (1/2 Rx'd reps), sub 50# assisted pull-ups, 20# kb swings

Stack it up

We're going higher than usual for the box jumps today.

AMRAP in 15 min of:

• 10 push ups
• 10 box jumps - 32" box

Results:

• Jason - 12 Rds, as Rx'd
• Seth - 12 Rds + push-ups + 1 box jump, 33" box

Previous

Human punching bag

Those GHD sit-ups from Monday have left me feeling like I've was used as a human punching bag. I'm pretty sure this will not help matters.

"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:

• Jason - 3 4/5 Rounds, as Rx'd
• Seth - 5 1/5 Rounds, as Rx'd
• Todd - 4 Rounds, sub 80# lifts, 50# weight-assisted pull-ups

heavy deads

let's lift some heavy stuff...

Deadlift 1-1-1-1-1-1-1 reps
Note weight & BW. Go for max by last round.

RESULTS:
Jason - 300, 330, 340, 350, 375, 375, 400 - bw 170
Seth - 405,415,420(f),420(f),415(f),405(f),315 - bw 200
Todd - alternate workout, "Cindy" - 9 Rds

A Kinder, Gentler Randomizer?

I've been having some shoulder issues (too much tennis, plus workout programming last week I suppose), so imagine my surprise when the randomizer picked a workout that actually looks to be shoulder friendly.

"080814" - 3 rounds For Time:

• 50 Double-Unders
• 50 Hip Extensions
• 50 GHD Sit-Ups

Results:

• Jason - 16:38, sub tuck jumps, good-mornings, toes-under-car ~GHD sit-ups
• Seth - 16:31, sub 45# good-mornings, toes-under-smith-machine ~GHD sit-ups

how exciting...

"Complexity" - For Time:
3 Complexes
21 Burpees
50 Double-Unders
21 Pull-Ups
6 Complexes
15 Burpees
50 Double-Unders
15 Pull-Ups
9 Complexes
9 Burpees
50 Double-Unders
9 Pull-Ups
Each Complex = Power Clean, Front Squat, Push Jerk - 135#

previous1
previous2
previous3

RESULTS
Jason - 18:22 - sub 115# complex and tuck-jumps

just time for a "quickie"

"081215" - 5 Rounds For Time:
5 Deadlifts - 275 lbs
10 Burpees

previous


RESULTS:

• Jason - 5:45, as Rx'd
• Seth - 6:19, as Rx'd
• Todd - 9:05, sub 95# DL
• Jennifer - 10:24, sub 70# DL, knee burpees

Pre-workout, 3x5 Bench Press
Jennifer - 55,55,55(4)
Todd - 145,155,165
Seth - 215,215,215
Jason - 205,205,205

breakin' 2: electric boogaloo

"Broken Shoulders" - 3 Rounds for Time
250 M Row (or 25 SDLHP)
20 Overhead Squats - #95,#65
15 Standing Press - #95,#65

previous


RESULTS:

• Jason - 23:14, 95# SDLHP (oops), 65# OHS, 95# Press
• Seth - 19:56, 45# SDLHP, 95# OHS, 95# Press

#296

today the randomizer gave us this:

"Isabel"
30 Reps for time
Snatch - 135 lbs

scale accordingly...any form is acceptable (full-squat, power, split, etc...)

previous

RESULTS
Jason - 7:50 - power snatches @ 115#
Seth - 10:07 - full snatches @ 115#
Todd - 4:55 - power clean + push press @ 60#

starting again all over again...again

trying to get back in shape...again. this started out as chelsea but i quickly realized i wouldn't last 30 minutes so i changed on the fly to cindy:

AMRAP in 20 mins of:

5 pull-ups
10 push-ups
15 squats

RESULTS:
Jason - 17 rounds

Hot Springs Hero

One round looks awful, but I guess it takes a second round to make it heroic.

"ADAMBROWN" - 2 Rounds for Time:

• 24 Deadlifts - 295 lbs
• 24 Box Jumps - 24" box
• 24 Wallball shots - 20# ball
• 24 Bench Press - 195 lbs
• 24 Box Jumps - 24" box
• 24 Wallball shots - 20# ball
• 24 Cleans - 145 lbs

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Results:

Seth - DNF, 1 Round in 26:54, sub 255# DL, BP: 205x6,175x18, 2x20#DB Thrusters
• James - alternate workouts, see journal entry in comments

Making the most of a Monday

I'm sure I'll be wishing I'd rested up more over the weekend after this one.

"CFFB 091009":

Back Squat - 3x5

then

5 Rounds For Time:

• 7 Deadlifts - 315 lbs
• 21 Knees-to-Elbows

Results:

• Seth - 275,295,300 - 19:28
• Todd - 135,135,135(1) back injury - 1 Rd in ~2min 80#DL, DNF

From the comments

This didn't make it into the official post, but did make it to the spreadsheet for the random selector to use.

AMRAP in 20 minutes:

• 21 Sit-Ups
• 15 Burpees
• 9 Handstand Push-ups

Results:

• Seth - 5 Rds + 2 burpees, as Rx'd
• Todd - 5 Rds, sub toes-on-bar HSPU, 'core' machines rds 3-5

QAD

Got nothing.

"Cindy" - AMRAP in 20 minutes:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Results:

• Todd - 10 Rounds
• Seth - 17 Rounds + 3 push-ups
• James - "Little Boy Roy" in 18:11, see comments

previous

Premeditated?

Nah, just a random, at-gym selection.

AMRAP in 20 minutes:

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

Results:

• Todd - 5 1/2 Rds, sub nautilus stuff for sit-ups & back-extensions, weight-assisted pull-ups
• Seth - 7 3/4 Rds, V-ups

Can't keep up

HQ has posted several new Hero workouts lately, including another one today. Too keep from falling farther behind, we'll attempt:

"Roy" - 5 Rounds For Time:

• 15 Deadlifts - 225 lbs
• 20 Box Jumps - 24" box
• 25 Pull-Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Results:
Seth - 27:04, as Rx'd

Effects of fatigue

Went into the gym today without a plan; this workout got picked for some reason. First round was WAY easier than the remainder.

AMRAP in 20 minutes of:

• 5 Deadlifts - 275 lbs
• 10 Handstand Push-Ups
• 15 Weighted Dips - BW + 25 lbs

Results:

• Seth - 4 Rds, as Rx'd
• Todd - 3 Rds + 10 Dips, sub 7 reps @ 95# DL, toes-on-bar HSPU, unweighted dips

Three cubed?

This was last posted as five sets of each, but in the interest of time, I think three sets of each type will be sufficient.

• Overhead Squats - 3,3,3
• Front Squats - 3,3,3
• Back Squats - 3,3,3

Results:
Seth -

• OHS: 135,155,175
• FS: 245,245,245
• BS: 295,295,295

More treadmill trouble?

Guess the random selector thinks we didn't run enough yesterday. At least this is one we haven't seen in a while.

AMRAP in 20 minutes:

• Run 400m
• 10 Hang Squat Cleans - 95#
• 10 L-Pull-Ups

Results:

• Seth - 5 Rounds + ~100M

Fran Overboard?

This workout prescription is essentially "Fran" plus rowing. As we don't have access to a rower, we'll have to do the running substitute as suggested by HQ.

"090901" - For Time:

• Row 1000 meters (run 1 mile)
• 21 Thrusters - 95 lbs
• 21 Pull-Ups
• Row 750 meters (run 0.5 mile)
• 15 Thrusters - 95 lbs
• 15 Pull-Ups
• Row 500 meters (run 0.25 mile)
• 9 Thrusters - 95 lbs
• 9 Pull-Ups

Results:

• Todd - 26:37, sub 0.8,0.4,0.2 mile runs, 65# Thrusters, 60# assisted pull-ups
• Seth - 21:09, as Rx'd (runs)

Major vs Minor

We really should attempt the "Ursa Major" form of this one someday (135# Complexes, Ring push-ups), but I am not feeling it today.

"Ursa Minor" - 5 Rounds For Time:

• 5 Bear Complex - 115 lbs
• 10 Burpulls
• 15 Chest-Slap push-ups

Bear Complex: Power clean to front squat to push press to back squat to push press. Catch the bar on the first push press in the back rack position, then back squat it. For this workout, try not to squat-clean-thruster. The squats and presses should be separate movements.

Burpull: Burpee to pull-up

Results:

• Seth - 25:42, as Rx'd

Previous

From a video?

I think I added this workout to the spreadsheet a couple of years back based on a demonstration video. I think it was father/son challenge...

"Little Andy" 30-25-20 Rep Rounds For Time:

• Wall-Ball - 20# Ball or 20# DB Thrusters
• Box Jumps
• Double-Unders

Results:

• Jennifer - 20:02, sub 8# DB Thrusters, 17" box jumps, tuck jumps
• Todd - 20:23, sub 12# DB Thrusters, 20" box jumps, tuck jumps
• Seth - 9:42, sub 20# DB Thrusters, 24" box jumps

Can't you split that up?

NO!
You have to do all 100 before changing exercises. Really.

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

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

Results:

• Seth - 22:54 (6:59,7:11,4:54,3:48), as Rx'd
• Todd - 19:50 (7:10,4:20,3:00,5:20), scaled to 60 reps of each, 50# weight-assisted pull-ups

Previous results here, or more recently for James, here.

Headrush?

CFHQ has been quite active in posting new workouts during my hiatus. Let's sample one.

"100627" - 5 Rounds For Load and Time:

• 5 Deadlifts
• 5 Ring Handstand Push-Ups

Results:

• Seth - 9:42, 295#, 6" Elevated HSPU (did 345# DLs first 8 reps)

So long, Chief

I'll be out on vacation the next week and a half. Had to get a good workout in before leaving.

"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:

• Todd - 4, 3 2/3, 2+3 squats, 2 1/3, 2 2/3, sub 65# Power Cleans
• Seth - 5+5 squats, 5, 4, 4, 3, as Rx'd

Lost in Contention

Fully intended to do the BP/PU/BS workout as posted, but equipment contention and tight timeframe led us to do this one instead. Hopefully we can make up the original post for today sometime soon.

"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:

• Seth - 5 Rounds + 4 Burpees, as Rx'd
• Todd - 4 Rounds + 2 Burpees, sub 65#, ~60# weight-assisted pull-ups
• Jennifer - 4 Rounds, sub 50# DL, 30# HPC/PJ, knee burpees, jumping pull-ups

The What Press?

We don't often have to fight the crowds for use of the bench. Guess we'll need to stake a claim on it and the squat rack today.

"080910" - 5 Rounds for Max reps:

• Bench Press - bodyweight
• Pull-Ups
• Back Squat - bodyweight

Rest as needed between exercises and rounds.

Results:

• Jennifer - 4 Rounds
  Bench Press - 45 lbs, 11,12,12,10
  Jumping Pull-Ups, 10,6,6,5
  Back Squat - 45 lbs, 5,7,10,10
• Todd - 3 Rounds
  Bench Press - 135 lbs, 10,7,11
  Pull-Ups, 11,10,9
  Back Squat - 115 lbs, 14(95#),9,9
• Seth - 3 Rounds
  Bench Press - 205 lbs, 10,8,6
  Pull-Ups, 25,18,20
  Back Squat - 205 lbs, 23,16,19

Previous

First 'in 20' Found

Work distractions caused me to be 20 minutes late to the gym, and without a workout selection. This is the first AMRAP in 20 we spotted in the spreadsheet, and is apparently popular on birthdays.

"Self-Scaling" AMRAP in 20 minutes:

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

Results:

• Seth - 13 2/3 Rds, as Rx'd
• Jennifer - 10 Rounds, sub 30# Thrusters, 20# KB Swings
• Brad (Welcome!) - ~10 Rds, Thrusters: 5,5,4,3,2,1 at 95#, others at 30#
• James - alternate workout, see comments
• James (on 6/15) - 9 Rds, as Rx'd

Make some room

I sure hope there's enough floor space for the workout today. I'd hate to end up kicking somebody from the noon workout class while doing the get ups.

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:

• Seth - 6 Rds + 8 Pull-Ups, as Rx'd
• Jennifer - 5 Rds + 4 Pull-Ups, sub 10# TGU, 2xreps bench dips, jumping pull-ups
• Todd - 5 Rds + 2 TGU, sub 20# TGU, weight-assisted bar dips & pull-ups

Previous

Getting Heroic

Browsing the CFHQ site, I noticed that they posted a set of brand new hero workouts leading up to Memorial Day. Let's try one:

"The Seven" - 7 Rounds for Time:

• 7 Handstand Push-Ups
• 7 Thrusters - 135 lbs
• 7 Knees-to-Elbows
• 7 Deadlifts - 245 lbs
• 7 Burpees
• 7 KB Swings - 2 pood (70# DB)
• 7 Pull-Ups

Results:

• Seth - DNF, 4 Rds in 25:40, as Rx'd
• Jennifer - DNF, 4 Rds in 25:45, sub knee HSPU, 40# Thrusters, hanging knee-raises, 80# DL, knee burpees, 30# swings, jumping pull-ups
• Todd - DNF, 3 Rds in 28:05, sub decline ~HSPU, 80# Thrusters, 80# DL, 35# swings

Go For Broke

It's just fifteen minutes, and you spend three quarters of it resting anyways; No reason not to give maximum effort during the work intervals.

"Quarter Gone Bad" - Max Total Reps in 5 rounds

• 15 seconds of Thrusters - 135 lbs
• 45 seconds rest
• 15 seconds of Weighted Pull-ups - 50 lbs
• 45 seconds rest
• 15 seconds of Burpees
• 45 seconds rest

Results:

• Seth - 98 Total Reps
  135# Thrusters: 7,6,6,5,6:30
  50# Weighted Pull-Ups: 7,7,7,6,6:33
  Burpees: 7,7,7,7,7:35
• James - 27:11
  Alternate workout, see comments

Previous

Been a while

Today's random selection hasn't been seen in over a year. Looks like fun.

"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:

• Seth - 13:10, 105# PJ/PP
• Jennifer - 23:51, 55# PJ/PP, knee burpees, jumping pull-ups

Pain in Three Parts

I'm not sure where Justin came up with this one, but it looks like everyone had fun with it last time.

3 rounds of:

• AMRAP of 25m shuttle sprints in 60 seconds
• 60 seconds rest

followed by

18, 12, 6 rep rounds of:

• Deadlifts 225 lbs
• Knees-to-bar

followed by

3 rounds of:

• AMRAP of 25m shuttle sprints in 60 seconds
• 60 seconds rest

Description: Each 25m sprint will be considered one "rep." Down and back is two reps. Perform as many reps as possible in 60 seconds. Partial reps don't count. Rest 60 seconds. When the first three rounds are complete, move inside and perform the deadlift/KTB workout. After finishing, repeat the sprint workout.

Results:

• Seth - 11,10,10 - 9:26 as Rx'd - 10,10,10
• Todd - 9,9,8 - 12:36, 115#DL/leg curls, jumping KTBs - 7,7,8

Never the original

We always seem to do the "Something Else" version of tabata intervals, so I had to look up the original just to see what it was. Let's switch it up by trying the original.

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

• Squats
• Pull-ups
• Push-ups
• Sit-ups
• Rower (Calories), sub SDLHP reps

Rest exactly 1 minute between exercises. All 8 intervals for each exercise are performed consecutively. Keep track of reps performed each round for all intervals of all exercises. Score is the sum of the lowest number of reps for each exercise in any set.

Results:
Seth - 44

• Squats - 15,15,15,15,15,15,15,15 - Minimum: 15, Total: 120
• Pull-Ups - 8,8,8,8,8,8,8,7 - Minimum: 7, Total: 63
• Push Ups - 9,9,9,9,9,9,7,7 - Minimum: 7, Total: 68
• Sit Ups - 12,11,10,10,10,10,10,9 - Minimum: 9, Total: 82
• SDLHP - 11,8,9,8,6,6,6,7 - Minimum: 6, Total: 61

James - Alternate workout, see comments.

So disappointing

Revisiting this workout.
You F'ing 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:
Seth - 36:05, towel pull-ups, 20# DBs (largest non-round ones available)
Todd - 36:10, 4 Rds, 50# Curtis Ps, towel/reg/assisted pull-ups, V-Ups, 15# DBs
James - Alternate workout, see comments
Justin - SS day

D to the N to the F

CFHQ suggested the same workout I had in mind for today. Too bad my legs disagreed.

Back Squats - 5,5,5,5,5

Results:
Seth - 295, 305, 305(4), DNF

In and Out

I did a quick little burner at 10Fitness today.

Helen
3 rounds for time of:
400m run
21 swings, 55#
12 pull-ups

James: 11:10


previous


Then I did a bit of extracurricular stuff as a cool down:

4 non-timed rounds of:
25 situps
25 walking lunges

Battle for barbells

Sure hope there are enough barbells available for the workout today. Probably be wanting to give mine back by the third round.

"DT" - 5 Rounds For Time:

• 12 Deadlifts - 155 lbs
• 9 Hang 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.

Results:

• Todd - 15:36, sub 65#
• Jennifer - 17:50, sub 40#
• Seth - 15:44, as Rx'd
• James - 3 Rds in 13:27, sub 135#

Unclear Rx

Had to refer to Justin's previous posting, as the spreadsheet's shorthand description was a bit cryptic. Looks interesting.

"Turkish Burp-Up Ladder" - For Time:

• 10 burpees - 1 Turkish Getup (per arm)
• 10 burpees - 2 Turkish Getups (per arm)
• 10 burpees - 3 Turkish Getups (per arm)
• 10 burpees - 4 Turkish Getups (per arm)
• 10 burpees - 5 Turkish Getups (per arm)
• 10 burpees - 5 Turkish Getups (per arm)
• 10 burpees - 4 Turkish Getups (per arm)
• 10 burpees - 3 Turkish Getups (per arm)
• 10 burpees - 2 Turkish Getups (per arm)
• 10 burpees - 1 Turkish Getup (per arm)

Results:

• Seth - 24:46, 45# TGU
• Todd - 25:15, 20# TGU, skipped 5-rep rds and second 3-rep rd.

Spread 'em

As there is still a lack of access to rowing machines, most will be assuming the sumo stance today.

3 Rounds For Time:

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

Results:

• Seth - 24:23, SDLHP
• James - 35:58, SDLHP, 400M run for DUs

Four for Friday

Taken from CrossFit Football for Tuesday, this workout has four parts.

Power Snatch 8x2
Eight sets of 2 reps. Work towards max weight.

then...

Strict Pull Ups 3 x max reps

then...

Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance

then...

Complete 20 rounds of:

• Sprint 10 yards

*rest 10 seconds between rounds
*run with maximal effort

Results:
Seth - Power Snatch: 135,155(1),145,145,145,150,150,155
     Pull-Ups: 13,12,8
     Broad Jumps: 8'7",8'7 1/2",8'9",8'6 1/2",8'10",8'7 3/4",8'11",9'1/4",8'8 1/2",8'10 1/2"
     Sprints: As Rx'd

Rest Day Fail...

Powarhowse Crew was planning on taking it easy today. That didn't really work out so great. Did:

3 Rounds:

8 Tabata intervals on the Airdyne bike.
10 Sand-bag Get-ups
20 Ring Pull-ups



Justin: 40lb sand bag
Shawn: 60lb sand bag, handful of the pull-ups jumping.

Filling in the gaps

There are several workouts in the spreadsheet that we have yet to attempt. One of them came up for today. Hmm, I wonder if we've been avoiding it. Looks like 'fun'.

"500 Chipper" - 4 Rounds For Time:

• 25 Thrusters - 65 lbs
• 25 Box Jumps
• 25 Back Extensions
• 25 DB Swings - 45 lbs
• 25 Double-Unders

Results:

• Jennifer - 25:21 (300 - 15 reps each), sub 20# Th, 12" box, 20# good mornings, 15# swings, tuck jumps
• Tommy (welcome!) - 28:45 (400 - 20 reps each), sub 15# DB Thrusters, 18" box, 30# swings, tuck jumps
• Todd - 31:45 (300 - 15 reps each), sub 30# Thrusters, 20" box, 25# swings, tuck jumps
• Seth - 33:28, sub 65# good mornings, 24" box

POWARHOWSE STRENGTH DAY!!!

Shawn and I did a SS day today:

Power Clean 5 sets of 3
Overhead Press - 5 sets of 5
Squat - 5 sets of 5

Results:
Justin: PC - 185, OHP - 115, Sq - 255
Shawn: PC - 155, OHP - 135, Sq - 255

No comments?

It's been a long time since we've done this one; I sure wish someone had left comments about how it went.

"080717" - AMRAP in 20 minutes:

• 15 Push-Ups
• 12 Ring Dips
• 9 Push-press - 115 lbs

Results:

• James - alternate workout, see comments
• Seth - 6 Rds + 11 push-ups, as Rx'd
• Jennifer - 6 Rounds, sub knee-push-ups, bench dips, 40# PP
• Todd - 5 Rds + 7 dips, sub bar dips (assisted after 2nd rnd), 85# PP 2 rds, 65# PP remainder

Easily distracted

Visited CFHQ for the first time in a while to confirm the prescribed weight for a random selection and got distracted by the new WOD that was posted for today:

"100510" - 7 Rounds For Time:

• 10 Handstand push-ups
• 10 Dumbbell Squat Cleans - 45lb DBs
• 10 L-pull-ups

Results:

• Jennifer - ~24:20 4 2/3 Rds, sub inverted knee-push-ups, 15# DB SCs, jumping-pull-up+hanging leg raises
• Seth - 34:45, as Rx'd

Go ahead,

be sedentary. I don't expect to be walking quite right after this anyways.

5 Rounds for Time:

• 10 Deadlifts - 185 lbs
• 20 Squats
• 30 Walking Lunge Steps (15 per leg)
• 40 Sit-Ups

RESULTS:

• Seth - 16:58, as Rx'd
• Todd - 17:20, 2 1/2 Rds, sub 95# DL

Itching to go

I was stuck at home for a while this morning with a sick/sleepy kid. Should probably skip the gym to make up for it. Nah, but maybe this one will be quick?

"090427" - 5 Rounds For Time:

• 21 SDLHP - 95 lbs
• 21 Ring Dips

Results:

• Seth - 20:26, as Rx'd

Cinco de Sucko...

In honor of Cinco de Mayo, the POWARHOWSE KREW did:

5 rounds:

5 reps bench press
5 reps DB clean and press per arm
5 reps commando pull-ups per side


Justin: 185lb Bench (weak,) 65lb DB c&p
Shawn: 275lb Bench (skrong,) 65lb DB c&p, sub regular pull-ups.

Ecuador Plus Ten?

Not sure where this workout came from, but the random selector seems to like it.

"Ecuadorian Destroyer" - For Time
10,9,8,7,6,5,4,3,2,1 Rep Rounds:

• KB Swings - 2 pood (~72#)
• 10+Reps Double Unders
• Cleans - 135 lbs
• 10+Reps Burpees
• Handstand Push-ups
• 10+Reps Box Jumps - 24"

So 20,19,18...11 of DU,Burpees,Box Jumps

Results:
Seth - 51:30, No 10+ on Burpees after first round
Jason - DNF

Finding inspiration?

For such an inspirational workout, it's been a long time.

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:

• Seth - 23:36, as Rx'd
• Todd - 26:16, 65#DL (34 reps),20"box(30 reps),65# floor wipers (30 reps), 20# C&P, weight-assisted pull-ups (last 25 reps)
• James - alternate workout, see comments.

#271

4 rds of:
1 Barbell Complex = 6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups. Once you pick the barbell up, don't put it down. (thx militaryathlete.com)
12 knees to elbows
6 parallette handstand pushups
24 double unders

previous

RESULTS:
Jason - 28:30 - 85# BCs and 4" HSPUs, sub'd tuck jumps
Seth - 23:38 - 115# BCs and 4" HSPUs
James - alternate workout, see comments.