Q.A.D.

We all needed something a bit shorter today. We'd hoped for easier as well, but it didn't feel that way.

For Time:

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

Results:

• Seth - 9:36, as Rx'd
• Casey - 15:32, as Rx'd
• Landon - 15:32, 95# DL

Inflated forearms

And don't forget your spinach.

Deadlifts - 2 X 5

Then

"Popeye" - 10 Rounds For Time:

• 10 Hang Power Cleans - 95#
  
• 5 Handstand Push-Ups

Results:

• Seth - No deads, 15:00 as Rx'd
  
• Casey - 315, 12:29, 75# HPC, feet-on-box HSPU
  
• Landon - 185,185, 14:16, 45# HPC, knees-on-box HSPU

Battle for a Bench

Going to attempt to bench today

Bench Press - 3 X 5:

Then

5 Rounds For Time:

• 10 Renegade Man-Makers
  
• 10 DB Snatches (per arm)
  
• 10 Sit-Ups
  
• 10 Squats

Results:

• Seth - 225,225,230(3) - 24:10, 35# DBs
  
• Casey - 225,225(3),225(2) - 37:18, 20# Dbs

Starting the week

With some squats

Back Squats - 3 X 5:

Then

AMRAP in 20 Minutes:

• 10 Pull-Ups
  
• 10 Box Jumps
  
• 10 Sit-Ups
  
• 10 Jumping Lunges

Results:

• Seth - 295,300,305 - 8 Rds + 6 JLunges, 30" box
  
• Casey - 280,285,295 - 7 Rds, 24" box, jpu
  
• Landon - 95,135,140 - 4 Rds + Box Jumps, 24" box, jpu

Teaching the TGU

Landon's first time with the Turkish Get-Up. Fun stuff.

AMRAP in 20 Minutes:

• 3 Turkish Get-Ups (per arm) - 45# DB
  
• 6 DB Snatch (per arm) - 45# DB
  
• 9 Push-Ups
  
• 12 KB Swings - 55# KB

Results:

• Seth - 6 Rds + 2 TGU
  
• Landon - 3 Rds + 1 TGU, sub 20#DB,35#KB

Bench Press

Decided not to wait in line for a turn at the only bench press station.

Bench Press - 3x5:

Then

"081020" - AMRAP in 20 minutes:

• 5 Thrusters - 95#
  
• 7 Hang Power Cleans - 95#
  
• 10 SDLHP - 95#

Results:

• Seth - 150,150,150(4) - 8 Rds
  
• Casey - 140,140,140 - 7 Rds, sub 75#

Wednesday

Why would a gym with the number of patrons of 10 Fitness have only one bench press set up? It is absurd.

Bench Press - 3x5:

Then (repeat of yesterday)

AMRAP in 10 Minutes:

• 10 Box Jumps - 30/16" box
• 5 L-Pull-Ups / KTE
• 10 Hang Power Cleans - 75/45#
• 50 Single-Unders

Results:

• Seth - 185,225 - ~5 Rds
• Landon - 155,160(3),160 - ~3 Rds

Injury prone

I have been plagued by nagging left shoulder pain of late and the high number of pushups and burpees on Monday aggrevated it badly. Casey tweaked a hamstring during warmups and I butchered my shins when I missed a rep on box jumps. All told: a pretty forgettable gym day.

Deadlift 1x5:

Then

AMRAP in 20 Minutes:

• 10 Box Jumps - 30/16" box
  
• 5 L-Pull-Ups / KTE
  
• 10 Hang Power Cleans - 75/45#
  
• 50 Single-Unders

Results:

• Seth - 365 - 7 Rds + bloody shin + HPC
  
• Casey - 315(1) - 6 Rds + bandaid search + KTE

The After Work Crowd

The gym is way too busy after 5:00. The shortage of barbells caused us to rethink our planned metcon portion.

Back Squats - 3x5:

Then

AMRAP in 20 Minutes of:

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

Results:

• Seth - 275,295,295 - 11 Rds + 2 Pull-Ups
• Casey - 265,275,280 - 7 Rds + Sit-Ups
• Landon - 95,95,115 (form work) - 4 Rds

Friday Form work

Since Landon is a bit new to the barbell movements we utilize, we took time on Friday to familiarize him with several of the core lifts.

Form work, Back Squats, Press, Deadlift, Power Clean

Then

AMRAP in 10 Minutes:

• 5 Renegade Man Makers - 25/15# DBs
• 5 Knees-To-Elbows
• 5 Thrusters - 95/45#
• 10 GHD Sit-Upds
• 5 Deadlifts - 155/95#

Results:

• Seth - 3 Rds + GHDs
• Landon - 2 Rds

Thursday Throwdown

It's been quite some time since this workout has been posted here. Overdue for a comeback.


Fight Gone Bad:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is taken before repeating

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.  The Asterisk(*) in the table denotes the starting exercise.

Results

	Wall Ball	SDLHP	Box Jumps	Push Press	Rowing	TOTAL
Casey	20,17,13: 50*	13,7,9: 29	15,17,15: 47	10,7,10: 27	10,7,8: 25	178
Landon	?,?,0: ?	12,?,?: ?*	15,?,?: ?	?,?,?: ?	?,?,?: ?	?
Seth	22,20,17: 59	17,17,13: 47	46,38,33: 117	18,17,20: 55	23,18,19: 60*	338

Wednesday weakness

Casey and I both felt fatigued quickly during the metcon portion today.

Power Cleans - 3x3:

Then

AMRAP in 20 Minutes of:

• 10 Deadlifts - 135#
• 5 Hang Power Cleans - 135#
• 10 Push-Ups
• 5 Pull-Ups
• 10 Sit-Ups

Results:

• Seth - 205,215,225 - 8 Rds + 1 HPC
• Casey - 155,185(1)+165(2),175 - 4 Rds + 3 Pull-Ups

Tuesday

Seems to follow most Mondays.

Press - 3x5:

Then

AMRAP in 20 minutes:

• 5 Knees-to-Elbows
• 10 KB Swings - 35#
• 15 Box Jumps - 30/24" box
• 20 SDLHP - 45# barbell

Results:

• Seth - 150,150,155 - 7 Rds + KTE
• Casey - 145,150(3),150(4) - 4 Rds

Monday

Seems like there's a Monday every damn week.

Back Squats - 3x5:

Then

AMRAP in 20 minutes of:

• 5 Pull-Ups
• 10 Push-Ups
• 10 V-Ups
• 15 Squats

Results:

• Seth - 245,245,255 - 11 Rds + 6 V-Ups (chest-to-bar pull-ups)
• Casey - 245,255,265 - 8 Rds + Push-Ups

Crashing classes

Decided to crash the crossfit class today. Turned out to be a team/partner workout day. Here's what was prescribed:

14 Rounds For Time (30 Minute time limit):

• 3 Handstand Push-Ups
• 6 Deadlifts - 225#
• 12 Pull-Ups
• 24 Double-Unders/72 Singles

Results:

• Seth + Eric - 12 Rds in 30 minutes

Inconsistent

Workout consistency has been better than the posting consistency. This is not saying much.

"Noodle Arms" 3 Rounds for time:

• 500m Row (sub 400m Run)
• 15 Push-Ups
• 15 Pull-Ups
• 15 Push-Ups
• 15 Squats
• 15 Push-Ups
• 15 Sit-Ups
• 15 Push-Ups

Results:

• Seth - 24:00, as Rx'd
• Casey - 32:29, jumping pull-ups

Badge or feathers

Regardless of the type, this chief is one tough workout. It will be fun introducing Casey to the chief today.

"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:

• Seth - 5,4 1/3,3 1/3,3 1/3+1 push-up,3 1/3, as Rx'd
  
• Casey - 4,3,2 1/3,2,3 1/3, sub 95# PCs
  

Teaching Turkish

Casey's first time doing Turkish Get-Ups

Press - 3 X 5:

Then

AMRAP in 20 Minutes of:

• 5 Turkish Get-Ups (per arm) - 25# DB
  
• 10 Hang Power Cleans - 65#
  
• 10 Sit-Ups
  
• 5 DB Snatches (per arm) - 25# Db

Results:

• Seth - 145,150,155 - 5 Rds + HPC
  
• Casey - 135,140(4),140(3) - 3 Rds + TGU, 15# DB, 45#HPC

Initiation for Casey

Nothing too extreme. Have to work our way up to a "Painstorm"

Back Squat - 3 x 5:

Then

5 Rounds for Time of:

• Row 300 M
• 10 Sit-Ups
• 10 Push-Ups
• 10 KB Swings - 35#

Results:

• Seth - 275,280,280 - 11:30
• Casey - 185,185,185 - 3 Rds in 11:40

Posting is depressing

with results like these.

Bench Press - 3x5:

Then

Power Clean - 2x3:

Then

21-15-9 Rep Rounds For Time Of:

• Push-Ups
  
• Sit-Ups
  
• Squats
  
• DB Swings
  
• Walking Lunges

Results:

• Seth - BP:225(4),215,215(4) - PC: 185,215 - 6:44, 55#KB
  
• Kelly - BP:135,145,145(4) - PC: 135,135 - 7:24, 35#KB