burpoops

1 rd every 2 minutes for 10 rounds
10 155# DL
10 1.5 pood KBS
10 burpees

rest until next 2 minutes starts, if you have time left.

i couldn't keep up the pace...but completed 9 rounds in the 20 minutes.  i loathe burpees with the fury of 10000 suns.

PWNED

worked out with one of the beasts from crossfit conway today.  it was fun.  i was destroyed.

5 RFT
15 75# TH
12 TTB
200m run

16 min time cap

Jason - 4 RDs; finished in ~20
Other guy - finished in ~14

humble pie.  thrusters, i hate your face right off.

Hey, look!

they have a GHD here. That stands for Ab-Destroyer, correct?

5 Rounds for Time:

• 5 Hang Squat Cleans - 95#
  
• 10 GHD Sit-Ups
  
• 15 Push-Ups
  
• 20 Double-Unders

Results:

• Seth - 10:38

pffffft2

haven't posted much because i haven't done much.  being lazy sucks.

Just messing around:
Back Squats - 3x3@275
Power Clean - 3@225
3 Rounds For Time of:

• 10 L-Pull-Ups
• 10 Push-Ups
• 30 Double-Unders

- ~5 Minutes

pffffft

haven't posted much because i haven't done much.  being sick sucks.

Sunday:  worst WOD of all times ever in the world of history of the universe
12 intervals of:
45 seconds of burpees/45 seconds of rest

151 reps

Today:

10-8-6-4-2  315# DL
50-40-30-20-10  hand release push-ups w/ feet on 45# plate
10 DL/50PU, 8DL/40PU, etc...

14:57 - those pushups were WAY harder than i anticipated

When push comes to pull

Or something like that.
Anyways, short on time and flying solo today led me to do this.

5 Rounds For Time:

• 10 Hang Power Cleans - 95#
• 10 L-Pull-Ups
• 10 Sit-Ups
• 30 Double-Unders

Results:

• Seth - 18:15

C2 = See Pukie

10 Fitness has added a C2 Rower to their 'functional fitness' room since Kelly and I were there. Seemed a shame not to use it.

Press - 3x5

Then

3 Rounds for Time:

• Row 500M
• 10 Sit-Ups
• 10 Push-Ups
• 10 Pull-Ups
• 10 Squats

Results:

• Seth - 135,145,150 - 13:13
• Kelly - 85,95,105(4)

Whisper Sweet Nothings

Better work on the sweet talk, because the extended layoff over the holidays has left our bodies a bit unsure about this "working-out" thing. The whole "it only hurts at first" line isn't working very well.

Easing back into things once again.

Back Squats - 3 x 5:

Then

5 Rounds For Time:

• 5 Burpees
  
• 5 KB SDLHP (55/70#)
  
• 5 Sit-Ups
  
• 5 Pull-Ups

Results:

• Seth - BS:275,295,295, 4:12 70# KB
  
• Kelly - BS:155,165,175, 4:45 55# KB

Hello 2013

Well after nearly a month off, Kelly and I at least made it to the gym for this weak-ass workout.

Bench Press - 3x5

then

AMRAP in 10 Minutes:

• 5 Pull-Ups
• 10 Sit-Ups
• 5 DB Hang Power Cleans (40/25#)
• 10 KB Swings - 35#
• 5 Push-Ups

Results

• Seth - 215,220,220 - 6 Rds + Sit-Ups
• Kelly - 155,160,160(4) - 5 Rds + HPCs

weekend ON

21/15/9
225# DL
36" box jump

jason - 7:20

argh

15/10/5
muscle-up
135# squat clean thruster

Jason - ......... finished it

I ran...

Yesterday. 3.7mi. 8:53 pace. Too slow. That's all.

ouch

still insanely sore from that 2013 wod.  eating garbage does not aid in recovery...just FYI.

HBBS x 3 - 205, 225, 255, 285, 305
Sq Cleans x 3 - 135, 155, 175, 185, 205

that's all i could accomplish.  but the fact that i could even move any weight today is a good thing.

Role model.

Justin: Ran 4mi at a 9:00/mile pace.

Happy New Pain

"2013"
in teams of 3:

151 1.5 pood KB swings
151 push ups
151 20# wall balls
151 pull ups
151 squats
151 KTE
151 lunges
151 supermans
151 24" box jumps
151 burpees
151 45# thrusters
101 calorie row
251 DUs

2013 total reps

this was both fun and ridiculously painful...and i'll be feeling it for a few days.  the end.

Back in the garage...

For reasons of less time and money spent away from the wife and kids, I have officially broken up with CrossFit Remedy. "It's not you, it's me," as they say. They're an awesome group of people and they helped me get back into action, making up for much of the ground I lost over the last couple of years and breaking new ground in several places.

Ultimately, though, it's too hard to justify the outlay of cash every month and harder still to justify the 6+ hours a week it was taking me away from Erin and the boys. Strength and fitness should be a family affair and I own enough equipment to get it done without paying someone else's rent.

So here I am, back to the Infidel blog with my fellow handful of happy assholes. I'm headed back into the garage and back to training however the hell I feel like it. Y'all keep me honest and keep me motivated.



Today's workout:

Run 1 mile
21 reps of: HSPU, 135lb bench press, hand-release push-up
Run .5 mile
15 reps same
Run .25 mile
9 reps same

rest?

daily high bar back squat - 3 reps @ 135, 185, 205, 255, 285, 285, 285
push press 1 RM - 215 (10# PR!)

snatchtastic!

work up to 1 heavy rep OHS - 205
work up to 1 heavy rep heaving snatch balance - 165 (boo)
3 position snatch work:
3 power snatch, 3 hang power snatch, 3 high hang squat snatch - 95, 115, 135
work up to 1 heavy snatch - 165 (fugly PORAWR snatch)

then

5 RFT:
3 155# thrusters
2 strict/deadhang muscle-ups
1 8" parallette HSPU

 ~8 minutes

Ho Ho Holy crap I need to get back on the wagon...

Confession: I've been too busy drinking and eating very not-paleo food the past week or so to post my workouts, which have been sparse, inconsistent and lousy... For the sake of record keeping, here's what I've been up to:

Friday:  Push Press 1RM
                 then...
              AMRAP in 10 mins of:
              10 Ground To Overheads @ 95lbs
              10 Ring Dips

Sunday: Run 5k

Wed:      AMRAP in 15 mins of:
              5 bear complex @ 135lbs
              10 burpee-to-pull-up, high bar.

Results:
Justin - Fri: 185lbs, 6 rounds (coming down with a cold.)
            Sun: ~9:45 pace (hung over, plus cold.)
            Wed: 3 rounds + 5 bear complex (getting over cold, dealing with crap fuel in my tank.)

Fortunately, I have my Santa bag all full of empty wine bottles and excuses to dole out to anyone who asks.

THIS NEW BROTIEN IS REALLY WORKING WELL

MUSCAL MILK, RAWR

Yesterday at CrossFit Remedy:

1RM Power clean... then

15:00 AMRAP:
9 Deadlifts, 155 lbs
12 Push-ups
15 Box Jumps, 24 in


Justin: 215lb PC (+10lbs previous PR)
           7 rounds even

Dusting off cobwebs

It's time to start posting again and making the world aware of how badly the fitness level has fallen off in the years since this blog was active.

I did this one today:

AMRAP in 20 minutes of:

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

RESULTS

• Seth - 6rds + 4 CTB Pull-ups (sub 24" box)

Tiny increments

I need to replace the stolen mini-weights in my gym back to facilitate incremental improvements on our pressing lifts. The minimum 10 lb jumps are just not ideal.

Deadlift - 2x5:

Then

Bench Press - 3x5:

Then

5 Rounds For Time:

• 10 Box Jumps
• 10 Push-Ups

Results:

• Seth - DL:275,305 - BP: 225,225(4),225(4) - 4:28, 28" box
• Kelly - DL:185,185 - BP:135,145,145 - 4:49, 20" box

Inconsistency

It sure has been difficult getting to the gym regularly. This isn't the most demanding workout, but at least we made it.

Press - 3x5:

Then

5 Rounds For Time:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Sit-Ups

Results:

• Seth - 145,145,145 - 5:45
• Kelly - 95,95,95 - 7:54

Thanks Chief...

...for kicking our asses and making walking difficult all weekend.

"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:

• Kelly - 5, 4, 3, 2+2/3, 2+2PC sub 80# Power Cleans
  
• Seth - 5, 4, 3, 1+5sq, 2+1/3, as Rx'd

Case of the Mondays

Maybe it was the nearly three weeks off, the later-than-usual start time, or just a case of the Mondays, but this gym trip was a struggle. We only did:

Back Squat - 3x5:

Then

Bench Press 3x5:

Results:

• Kelly - BS: 135,155,155 - BP: 135,145(3),135
• Seth - BS: 225,275,275 - BP: 215,215,215(4)

Thieves!

Apparently the little 2.75 lb plates I had been taking to the gym with me since 10 Weakness doesn't have anything smaller than 5 lb plates were stolen from the locker room while I was showering on Monday. Who does that!?! It forced us to attempt 10 lb jumps on the bench press, which did not go well...

Bench Press - 3 x 5:

Then

Strict Pull-Ups - 3 x Max Reps:

Then

3 Rounds For Time:

• 5 Renegade Man-Makers
• 10 Sit-Ups

Results:

• Seth - BP: 235(3),225(4),225(4) - PU: 13,10,8(chins) - 3:51 (40# DBs)
• Kelly - BP: 135,135,145(3) - PU: 8,8,6 - 4:29 (20# DBs)

What did we do?

Oh yeah.

Back Squats - 3x5:

Then

Press - 3x5:

Then

5 Rounds For Time:

• 10 Push-Ups
• 10 Sit-Ups
• 10 Squats

Results:

• Seth - BS: 285,285,285 - Press: 145,150,150(4) - 3:39
• Kelly - BS: 135,155,155 - Press: 90,95,95(4) - 3:50

Set schedule?

Seems like people don't have any respect for the mid-day workout plan and schedule things that conflict. Like work. Still managed to find a time to do:

Snatch - 3x3 OR Deadlift - 2x5:

Then

Bench Press - 3x5:

Then

AMRAP In 10 Minutes Of:

• 10 Dips
• 10 Sit-Ups
• 10 Squats

Results:

• Seth - Snatch: 115,135,155 - BP: 225,230,230(3) - 6 1/3 Rds
• Kelly - Deadlift: 155,185 - BP: 130,135,135 - 5 Rds + 7 dips

Apathy

Too many morning meetings kept pushing the workout time back. By the time we made it to the gym, Kelly and I were both fairly disinterested in the exercises. Still..

Press - 3x5:

Then

Strict Pull/Chin-Ups - 3 x Max Reps:

Then

4 Rounds For Time:

• 5 Push-Ups
• 10 Sit-Ups
• 15 Squats
• Run 200M

Results:

• Seth - Press: 155(3),145,150(4) - PU: 13,10,6 - 7:30 (9:15 for 5th rd)
• Kelly - Press: 90.5,90.5,90.5(3) - PU: 7,8,4 - 9:18

Spring broken

Not going crazy today, just getting back to the gym after taking something of a spring break.

Power Clean - 3X3:

Then

Bench Press - 3X5:

Results:

• Seth - PC: 185,185,185 - BP: 225, 230(4), 225(4)
• Kelly - PC: 115,125,125 - BP: 115,135(4),135(3)

Missing POWER rack

There's a perfectly good squat rack in my garage...somewhere.

Rediscover squat rack - For Time::
Then
Use squat rack

Results:
Re-organize garage+haul boxes to attic+unstack/move/re-stack weight tree - ~43:20, DNF

Forgotten Friday

Forgot to post this workout.

Press - 3x5:

Then

Weighted Pull-Ups - Find 1 Rep Max:

Then

3 Rounds For Time:

• 5 Renegade Man-Makers - 40# DBs
• 10 Sit-Ups

Results:

• Seth - Press: 155,155,155 - PU: 50, 70x3, 70x3 - 3:48
• Kelly - Press: 85,95,95(3) - PU: 20,25(f),25(f) - 5:18 (20# DBs)

Lame Fitness

This 10 Fitness gym is inexpensive to use and in a convenient location. The lack of a squat rack and traffic level at the only bench press makes it less than ideal. Still, it's more effective than not using the equipment in my garage.

Deadlift - 2x5

Then

3 Rounds For Time:

• 10 Box Jumps
• 10 Push-Ups
• 10 Sit-Ups
• 10 Squats
• Run 400M

Results:

• Seth - DL: 295,315 - 8:31, 24" box
• Kelly - DL: 155,175 - 9:41, 16" box

DST Blues

Feeling the time change today, so we'll reuse the quick met-con from a few weeks back.

Press - 3 x 5
Then
Pull-Ups + Max weight
Then
3 Rounds For Time:

• 5 Renegade Man-Makers - 40# DBs
• 10 Sit-Ups

Results:

• Seth - Press: 155,155,155 - Pull-Ups: 50,70x3,70x3 - 3:47
• Kelly - Press: 85,95,95(3) Pull-Ups: 15,20,20 x 1 - 5:18 (20# DBs)

Friday fun

Skipped on Wednesday, what will the punishment be?

Squats - 3 x 5:
Then
"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:
Kelly:

Back Squats - 155,155,155

Pull-Ups: 8,4,3,2,2,2,2,1:24
Push-Ups: 8,8,8,8,7,5,5,4:53
Sit-Ups: 7,8,8,7,5,7,7,7:56
Squats: 13,12,11,11,10,11,10,11:89
Total: 222

Seth:

Back Squats - 275,275,275

Pull-Ups: 12,10,6,6,6,6,6,7:59
Push-Ups: 10,10,10,9,7,6,6,6:64
Sit-Ups: 12,12,11,10,9,9,10,10:83
Squats: 15,13,12,12,12,11,11,12:98
Total: 304

Post-Marathon hangover

I didn't participate in the little rock marathon in any way, so I'm not sure how it relates, but I'm blaming the marathon if this goes poorly today.

Power Clean - 3x3
Then
Bench Press - 3x5
Then
Pull-Ups - 3xMax Reps

Results:

• Seth - PC: 215,225,225 - BP: 215,215,215 - PU:11,9,6 (+10 kipping)
• Kelly - PC: 115,125,135(1) - BP: 115,125,125 - PU: 5,5,2 (+10 jpu)

Searching for excuses

I was one excuse shy of skipping today, but fell short. There's always next week.

Back Squat - 3x5:
Then
Bench Press - 3x5:
Then
5 Rounds For Time:

• 5 L-Pull-Ups
• 10 Push-Ups
• 20 Double-Unders

Results:

• Seth - BS: 275,275,275 - BP: 225,DNF - 5:02

Habit forming

A few more times, and this exercise and posting thing might become actually become a habit again.

Deadlift - 2x5:
Then
Press - 3x5:
Then
3 Rounds For Time:

• 5 DB Thrusters
• 10 DB Swings
• 10 Push-Ups
• Run 400M

Results:

• Seth - DL: 275,295 - Press: 155(4),155,155(4) - 7:42 (35#DBs)
• Kelly - DL: 135,135,185(2) - Press 75,85,85(3) - 11:05 (25#DBs)

Sand in the Vaseline

Trying to ease back into things, but the years have put sand in the vaseline.

Power Clean - 3x3
Then
Max Reps L-Pull-Ups
Then
Bench Press - 3x5
Then
3 Rounds For Time:

• 5 Renegade Man-Makers - 40# DBs
• 10 Sit-Ups

Results:

• Seth - PC: 205,215,225 - LPU: 10,8,6 - BP: 205,215,225(4) - 4:29
• Kelly - PC: 95,105,115 - PU: 8,6,6 (some jpu) - BP: 115,135(2),115(4) - 5:29 (20# DBs)

Seriously, enough already

Hey there. I've tried and tried to not say anything, but I've had it. You've neglected me long enough. Time to get back in shape.

Sincerely,
Your body


Back Squat 3x5
Then
Press 3x5
Then
5 Rounds for Time:

• 10 Box Jumps - 24" box
• 10 Push-Ups
• 10 Sit-Ups
• 10 Squats

Results:

• Seth - BS: 225,225,225 - Press: 135,145,145 - 6;26
• Kelly - BS: 135,135,135 - Press: 65,75,75 - 7:36, 16" box

omg

o hai. remember when we did crossfit together but not together at all? that was fun. the end.

What the hell is going on over here?

Man, this blog has more cobwebs than your momma's panties.

Decided to get off my ass today and try to get the ball rolling again. The ball of... my fitness.... My fitness ball. I did:

Warm-up:
Row 2km

Workout:
3 rounds of
10 tire flip+jump through
10 pull-ups
10 back squats@135lbs
10 ring dips

I know, looks more like a warm-up than a workout, but whatever I did something.

random

5 rds of:

5 135# thrusters
15 pull-ups
25 sit-ups

RESULTS
Jason - 12:55

afiehfklsibr

AMRAP in 20 minutes of:
4 Handstand Push-ups
8 Chest-to-Bar Pull-ups
12 Deadlift - 135 lbs
16 Box Jumps - 20" box

last

RESULTS
Jason - 6rds + 6DL (sub 25" box)

BLEH

no idea what i was doing here

3x3 Back Squat
3x3 Deadlift

RESULTS
Jason
245-265-275
300-350-365-400(1 for good measure)

No direction

just a random, at-gym selection.

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

Results
Seth - 185,205,225,235,240
Jason - 165,175,185,200(1),205(1)

Previous

110220

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

RESULTS
Jason - 16:18

armage

"Popeye" - 10 Rounds For Time:
10 Hang Power Clean - 95 lbs
5 Handstand Push-ups

RESULTS
Jason - 11:07

110217

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

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

previous

RESULTS
Jason - 7:16 - sub tuck-jumps
Seth - 6:16, as Rx'd

ohcrap

"Eva" - 5 Rounds for time:
800 meter run
30 Kettlebell swing - 2 pood (70# DB)
30 Pull-ups

previous

RESULTS
Jason - 48:09

sunshine!

5-5-5-5-5

bench press
back squat

simple!

RESULTS
Jason
BP - 175-195-205-215-225(3)
BS - 205-215-225-255-275(4)

110213

"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#

previouses

RESULTS
Jason - 17:12 - sub tuck-jumps

shtrempf

3-3-3-3-3

Press
Push Press
Push Jerk

RESULTS
Jason
125-135-135-145-165(1)
125-145-165-185-200(2)
125-145-165-185-210(f) - 200(1)

110210

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RESULTS
Jason - 23:10, 55# DB swings

winter cindy-land

AMRAP in 20 mins of:

5 pull-ups
10 push-ups
15 squats

RESULTS
Jason - 21 rds + 8 push-ups

just did it

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

RESULTS
Jason - 5:29

homemade

21-15-9 rep rounds of:

225# deadlift
75# hang power snatch
pull-ups

RESULTS
Jason - 13:45

110205

5 rounds of:

3 155# thrusters
6 handstand push-ups
9 ring dips
12 burpees

RESULTS
Jason - 20:22 - 1st 3 rds @ 155#, last 2 @ 135#

oly oly oly

"Big 24"
8 Rounds:
3 X "The Exercise" - Hang Squat Snatch + Overhead Squat
Instep Stretch
8 Rounds:
3 X Power Clean + Push Press
Pigeon Stretch
8 Rounds:
3 X Squat Clean

previous

RESULTS
Jason
35, 45, 55, 65, 75, 75, 85, 95
105, 125, 135, 145, 155, 165, 165, 175
125, 135, 135, 145, 155, 165, 175, 175

110201

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

RESULTS
Jason - 14:48

i have a fever, and the only prescription is...

...more leg work!

110131

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

RESULTS
Jason - 12:46

i'm dumb

i have no idea why i picked this for today being that i know my legs are spent. dumbface ON.

"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

previous

RESULTS
Jason - 27:01, GMs, db thrusters and tuck-jumps

and all the legs say...

ouches.

110128

Clean 3-3-3-3-3-3-3 reps

RESULTS
Jason - 145-165-175-185(2)-175-185-195(f)

110127

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
post fastest and slowest rounds

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

RESULTS
Jason - 1:01 and 1:14

whaaaaatever

back squats
5-5-5-5-5

RESULTS
Jason - 185-205-225-245-255
Seth - 295-305-305-305-whaaaaatever

going for rx'd

"090113" - For Time:
15 Power Cleans - 155 lbs
30 Ring Dips
12 Power Cleans - 155 lbs
24 Ring Dips
9 Power Cleans - 155 lbs
18 Ring Dips
6 Power Cleans - 155 lbs
12 Ring Dips
3 Power Cleans - 155 lbs
6 Ring Dips

previous

RESULTS
Jason - 13:28 as rx'd

110123

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

RESULTS
Jason 5:15 - sub tuck-jumps

late start

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

RESULTS
Jason - 13:24

probably not for seth

might be too much shoulder action.

4 rds of:

10 snatch balance
15 pull-ups
20 knees-to-elbows

RESULTS
Jason - 17:01 @ 55# snatch balance (still learning)

110119

3 Rounds for Time
21 Burpees
10 DB power snatch, each arm - 50#
9 Ring Dips
Run 400M

previous

RESULTS
Jason - 19:04
Seth - 21:23, sub 2 x Bar Dips

du hast

"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#)

previous

RESULTS
Jason - 18:48
Seth - 19:09, sub 40 Tuck Jumps for runs, SDLHP

the suck

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

RESULTS
Jason - doneremoveditcuzitwasembarASSing
Seth - BS: 355, Press: 180, DL: 415 - Total: 950

110115

"elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

RESULTS
Jason - 14:03

unoriginal

mainsite again.

110113

Five rounds of:
20 GHD Sit-ups
5 Push jerk

RESULTS
Jason - 11:56 @ 165# PJ

110112

mainsite wod

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

RESULTS
Jason - 7rds, sub 25 reps 45# sdlhp for rows

110111

keeping it simple today.

Front Squats
3-3-3-3-3

RESULTS
Jason - 175, 195, 215, 225, 235(1)
Seth - 225,235,245,255,265(2)

go

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

RESULTS
Jason - 5 3/4 rds

another girl

"Chelsea"

Perform one round each minute on the minute, for 30 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

old previous

RESULTS
Jason - 30 rds, as rx'd

strictnessosity

"The Bear" 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)

NO resting with weight on ground during a round - 5 burpees if you have to put the weight down (each time)
Resting between rounds OK. Work towards max weight. Untimed WOD, post loads.

RESULTS
Jason - 75, 95, 105, 115, 135 - 2 penalties on last rd

after dinner quickie

3 rds for time of:

10 hang power snatches
10 overhead squats
10 burpees

RESULTS
Jason - 9:03 - 75# hps/ohs

go heavy or go...less heavy...

"poopty peupty pants"

3 x Deadlift
3 x Power Clean
3 x Shoulder Press
run 400m
2 x DL
2 x PC
2 x SP
run 400m
1 x DL
1 x PC
1 x SP
run 400m

use same weight each round. post load and time.

RESULTS
Jason - 12:50 - 350# DL, 175# PC, 145# SP
Seth - 10:02 - 375# DL, 205# PC, 145# SP, sub 50 Tuck-Jumps for runs

3-2-1-OUCH

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

oldies

RESULTS
Jason - 43:24 as rx'd (no vest)

happy weak year...

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

RESULTS:
Jason - 8rds + 5pp
Seth - 8 1/3 Rds

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