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

Explain The Chafing...

I sure hope I don't get questioned about the chafing on my inner thighs this evening. Those dumbbells get really hard to hold between the legs as they get heavier.

Back Squats - 3 x 5:

Then

Weighted Pull-Ups - Max weight:

Then

Deadlift - 1 x 5:

Results:

• Seth - BS: 275,285,285 - WPU: 105# DB - DL: 315

Old man

I'm pretty sure my younger self would be just as disappointed in my effort level today as this old man was.

Back Squats - 3 x 5:

Then

5 Rounds for Time:

• 5 Pull-Ups
• 10 Box Jumps - 30"
• 10 GHD Sit-Ups
• 5 Push-Ups

Results:

• Seth - 225,275,295(2) - 8:14

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