Holy "L"

I've been having a hard enough time getting my chin over the bar with kipping pull-ups. These L-pull-ups should be 'fun'.

3 Rounds For Time:

• 40 Double-Unders
• 30 SDLHP - 45#
• 20 Wall-Ball - 20# Ball or 20# DB Thrusters
• 10 L-Pull-ups

Results:

• Seth - 17:30, DB Thrusters
• Jason - DNF, 2 rds in 15:27

Previous

Total regression?

Random selections of the day included the CrossFit total. Time to see if any gains during the short stint of Starting Strength remain after the layoff that followed.

"CrossFit Total" - Total weight lifted in:

• Back Squat - 1 rep
• Shoulder Press - 1 rep
• Deadlift - 1 rep

Results:

Seth:

• 345,365(PR),375 Squat
  
• 175,185,180 Press
  
• 405,420,420(PR)

Total: 965 (PR)

Previous

Instant Nausea

Just looking at this random selection has caused the Pukey-signal to light up.
70 Burpees? Really?

"080827" - For Time:

• 30 Handstand Push-Ups
• 40 Pull-Ups
• 50 DB Swings - 55 lbs
• 60 Sit-Ups
• 70 Burpees

Results:

• Seth - 22:14

That can't be right

According to the spreadsheet, this hasn't been the officially posted WOD in a very long time, though we've done several variations or as an alternate workout apparently. Sure seems like we've done this more recently. Regardless, it's:

"J.T."
21-15-9 reps of:

• Handstand push-ups
  
• Ring dips
  
• Push-ups
  

Results:

• Seth - 22:00, last 5 HSPU did not touch head to ground

OK, FINE. I'LL START WORKING OUT AGAIN TOO!

Sorry for my absence the last few months.



Shawn's been hitting it solo pretty hard lately in a more metcon-cardio-centric manner and is crushing his goals. I've been sitting around like a lardass and am just now getting back after it. We've adapted a couple of previous posts the last couple of days. Yesterday, did:

• 30 lateral burpees over step box
• 30 box jumps, 24"ish
• Walk across the gym and up a flight of stairs to the treadmills, Sprint 200m
• 20 L-Burpees
• 20 Box Jumps
• Walk, Stairs, Jog 400m
• 10 L-Burpees
• 10 Box Jumps
• Walk, Stairs, Stumble 800

Completed in Forever:Day

Today, did:

4 rounds

• 5x Power clean (x1) Push Press (x2) @ 115lbs
• 10 pull-ups
• 30 push-ups

Completed in Some:More

Uncalloused

Apparently my midsection wasn't the only thing to go soft during my CF hiatus. I also appear to have lost what callused protection my hands used to enjoy. The over-sized, well knurled pull-up and deadlift bars at the DAC have just destroyed them. Luckily they'll get a break today with this random selection:

AMRAP in 15 min of:

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

Results:

• Seth - 12 Rds, 33" box, did jumps first by mistake

Pick ... AND POST

Barely got the chance to look up a random selection workout before the gym, no chance to post. I was trying to be on time for Jennifer's first day at the DAC.
I don't remember the workout; it's been posted before, but listed the Thruster weight at 75 lbs. Spreadsheet has it as:

AMRAP in 20 minutes of:

• 10 Thrusters - 95 lbs
• 10 Knees-to-Elbows

Results:

• Jennifer - 10 1/2 Rds, sub 30# Thrusters, hanging knee raises
• Seth - 10 Rds, as Rx'd

Pre-planned insanity

I've been wasting too much time at the gym flipping through the workout list, so I dusted off the workout randomizer today and wound up with this beauty. I'm having reservations about the wisdom of the randomizer already.

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:

• Seth - 29:42, as Rx'd

What is CrossFit again???

I'm getting something from my distant memory...I'm going to guess...is it a kind of shoe?

It's been a while. Like "two weeks" a while. So I went with a random selection from the CrossFit bible. Not a great move.

"Gates of Fire" - For Time:
50 GHD Sit Ups
50 Push-ups
100 Thrusters @ 65lbs
50 Push-ups
50 GHD Sit Ups

Previous, previous

Results:
James - ??:??, sub regular situps, sub 65 thrusters at Rx'd weight.
Seth - 26:47, sub steep decline sit-ups

Where's me spinach?

Me strength g-g-g-gone.

"Bluto" - 5 Rounds For Time:

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

Results:

• Seth - DNF, 4 Rounds in 20:43

Making introductions

Ah the joy of doing burpees by oneself in a congested weight room in a new gym filled with strangers. I'm just glad Pukey didn't join in the fun.

AMRAP in 15 min:

• 5 Burpees
• 5 Pull-ups
• 5 Hang Power Cleans - 65 lbs

Results:

• Seth - 13 Rounds

Previous

Headed downtown?

Tried out the Downtown Athletic Club for the first time today. Did this little leg-wrecker while checking things out.

5 Rounds for Time:

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

RESULTS:

• Seth - 21:27, as Rx'd

Previous

Put an end to muscular atrophy

Lift something heavy.

15-12-9 Rep rounds For Time:
Back Squat - 225#
Power Cleans - 135#
Weighted Pull-Ups - 50#

Results:
Seth - 20:34, sub unweighted pull-ups

Previous

Happy Mond---oh wait, it's Tuesday

I missed Monday because there wasn't a couch, a TV and fattening left-overs at the gym. I had to go home to find all three of those. I felt like crap and didn't have it in me to workout.

Today I hope to get things going again with a step-up in weight on Squat Cleans:

5 rounds for time:
5 Hanging Squat Clean, 135lbs
25 Sit-ups
7 Strict Pull-ups

Results:
James: 15:09

Home Sweat Home

I did a sick-kid-friendly workout in the garage today.

4 rounds for time:
10 lateral burpees
5 handstand pushups
25 situps
400 meter run

Lateral burpees are side-to-side, jumping over a Tupperware crate lid (~1.5 feet across). Burpee + jump-over = 1 rep.
Runs were from my driveway to the end of the culdesac and back, which is roughly .25 miles as measured by the car. It's uphill the whole way there and was a complete biatch.

Results:
James: 22:45

Experimentationalism

Hopefully this witch’s brew of exercises has the right amount of gooey toughness to invoke the presence of a sweat angel. Or, maybe, the experiment’s yield will be a sinister one, summoning the dark forces of Pukie! Or perhaps my bar and I shall go wanting, blinking in confusion at the minimal effort required to finish. Only time will tell!

10 rounds for time of:

3 Power Cleans, 135
3 Push Press, 135
10 Push-ups
15 Sit-ups

Results:
James: 19:53

Wishful Thinking

I may be pushing my luck by trying to complete this without losing my bar mid-workout.

"Daniel" - For Time:
50 Pull-ups
400 meter run
21 Thrusters – 95 lbs
800 meter run
21 Thrusters – 95 lbs
400 meter run
50 Pull-ups


It's been a long time since Daniel has visited the infidel blog:
Previous

Results:
James: DNF, sub 40# DBs for thrusters. Finished the second round of thrusters in around 16 minutes and quit

MLK Day Painstorm

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

previous

Results:

James: 23:36, sub 35# DBs

Apprehensive

I'm not quite sure how this will turn out.

“What the Hell is That Guy Doing?!?” For time:
30 Lateral Burpees
30 Box Jumps
200 Meter Run
20 Lateral Burpees
20 Box Jumps
400 Meter Run
10 Lateral Burpees
10 Box Jumps
800 Meter Run

Burpees will be side-to-side, jumping over the plank from a box set.
Box Jumps will be ~20"

Results:
James: 16:26

Fourth Time's the Charm

I've tried today's workout three times. I've failed miserably three times. Maybe the fourth time's the charm for:

Bear Cub" - Five rounds for time of:
15 Deadlifts - 135 lbs
12 Hang power cleans - 135 lbs
9 Front Squats - 135 lbs
6 Push Jerks - 135 lbs

Results:
James: 22:34, sub 95 lbs
Seth: 20:01, sub 115 lbs

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