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