080331
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
The last time we saw Fran was 080214.
WOOT!! A new Fran PR!! 4:21 today...yay! My form wasn't great...I hopped a bit on the thrusters in round 2, and my strength left me for a bit in that same round. I had to do 3 sets of 5. But I did all 21 in round 1 and all 9 in round 3. The pullups were easy. Although in round 3 I had to do 5 and 4 cuz I lost my grip. Still though, a PR is a PR and I'm happy with a 4:21 Fran!!
20080330
20080329
Another Fight? Already?
SA080329
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
For comparison, we did this on 080319.
Round 1 - 118
Round 2 - 120
Round 3 - 121
Total - 359
BIG PR!! I got 40 points over the last time we did FGB and I didn't want to throw up after this one either! AND...it was after running 7 miles at 6:58 pace!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
For comparison, we did this on 080319.
Round 1 - 118
Round 2 - 120
Round 3 - 121
Total - 359
BIG PR!! I got 40 points over the last time we did FGB and I didn't want to throw up after this one either! AND...it was after running 7 miles at 6:58 pace!
20080328
Don't Jerk Me Around!
FR080328
Split jerk 1-1-1-1-1-1-1 reps
I will do this before FGB on Saturday.
SCRATCH THAT.
I did 7 reps of 95lb Power Snatches instead.
Split jerk 1-1-1-1-1-1-1 reps
I will do this before FGB on Saturday.
SCRATCH THAT.
I did 7 reps of 95lb Power Snatches instead.
20080327
An Old Friend Returns
TH080327
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 9:34
I'm pretty sure this is a PR.
Run splits - 135, 139, 147
Did the whole rest of the workout without stopping except once in round 3 when I did 11 DB swings and then 10 to finish up. Did all three rounds of 12 pullups with no coming off the bar to rest.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 9:34
I'm pretty sure this is a PR.
Run splits - 135, 139, 147
Did the whole rest of the workout without stopping except once in round 3 when I did 11 DB swings and then 10 to finish up. Did all three rounds of 12 pullups with no coming off the bar to rest.
20080326
20080324
She's Like BUTTAH!!
TU080325
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Get MUSCLED UP!
MO080324
30 Muscle-ups for time
If you don't have a muscle-up, do 120 pullups/120 dips.
Brand X website has Big Dawgs at 150/150 but CF website says 120/120. So I'm doing 120/120 per CF site.
Use 5:1, 4:1, 3:1, or 2:1 as required to scale down this workout.
I did 120/120 as Rx'd by the CF site.
120 pullups - 7:48
120 dips - 8:02
Total time - 15:50
Bigtime 100-pullup PR for me...6:17. Yay!
30 Muscle-ups for time
If you don't have a muscle-up, do 120 pullups/120 dips.
Brand X website has Big Dawgs at 150/150 but CF website says 120/120. So I'm doing 120/120 per CF site.
Use 5:1, 4:1, 3:1, or 2:1 as required to scale down this workout.
I did 120/120 as Rx'd by the CF site.
120 pullups - 7:48
120 dips - 8:02
Total time - 15:50
Bigtime 100-pullup PR for me...6:17. Yay!
20080323
Cool Jerk...
SU080323
Happy Easter Everyone!
Clean and Jerk 1-1-1-1-1-1-1 reps
Didn't go heavy on these. Rather busy workout day and I didn't wanna spend myself.
65, 85, 95, 105, 115, 120, 130
Attempted and completed all reps.
Happy Easter Everyone!
Clean and Jerk 1-1-1-1-1-1-1 reps
Didn't go heavy on these. Rather busy workout day and I didn't wanna spend myself.
65, 85, 95, 105, 115, 120, 130
Attempted and completed all reps.
20080322
20080321
L-Insanity!
FR080321
This hasn't been prescribed by the CrossFit powers that be in over a year!!
For time:
15 Handstand push-ups, 1 L Pull-up
13 Handstand push-ups, 3 L Pull-ups
11 Handstand push-ups, 5 L Pull-ups
9 Handstand push-ups, 7 L Pull-ups
7 Handstand push-ups. 9 L Pull-ups
5 Handstand push-ups, 11 L Pull-ups
3 Handstand push-ups, 13 L Pull-ups
1 Handstand push-up, 15 L Pull-ups
To scale this one, do...
10, 8, 6, 4, 2, 1 HSPU's (or sub decline pushups) alternated with
2, 4, 6, 8, 10 L-pullups (you won't do any pullups after the last HSPU). Sub L-sits or regular pullups for the L-pullups.
I did a modified version of the WOD today...ran out of time at the gym, but I could do a bit of it at home with my pullup bar. Since it was 1130 I didn't attempt HSPU's against any walls...I don't wanna disturb people.
Did 2 rounds of:
10, 8, 6, 4, 2 decline pushups
paired with
2, 4, 6, 8, 10 L-pullups.
Round 1 - 3:04
Round 2 - 2:52
Total - 5:56
I will do this same workout again tomorrow, to make up for the scaling today. It's a rest day but I'll do this scaled down workout again and it won't be a big deal.
This hasn't been prescribed by the CrossFit powers that be in over a year!!
For time:
15 Handstand push-ups, 1 L Pull-up
13 Handstand push-ups, 3 L Pull-ups
11 Handstand push-ups, 5 L Pull-ups
9 Handstand push-ups, 7 L Pull-ups
7 Handstand push-ups. 9 L Pull-ups
5 Handstand push-ups, 11 L Pull-ups
3 Handstand push-ups, 13 L Pull-ups
1 Handstand push-up, 15 L Pull-ups
To scale this one, do...
10, 8, 6, 4, 2, 1 HSPU's (or sub decline pushups) alternated with
2, 4, 6, 8, 10 L-pullups (you won't do any pullups after the last HSPU). Sub L-sits or regular pullups for the L-pullups.
I did a modified version of the WOD today...ran out of time at the gym, but I could do a bit of it at home with my pullup bar. Since it was 1130 I didn't attempt HSPU's against any walls...I don't wanna disturb people.
Did 2 rounds of:
10, 8, 6, 4, 2 decline pushups
paired with
2, 4, 6, 8, 10 L-pullups.
Round 1 - 3:04
Round 2 - 2:52
Total - 5:56
I will do this same workout again tomorrow, to make up for the scaling today. It's a rest day but I'll do this scaled down workout again and it won't be a big deal.
20080320
Go Speed Racer!
TH080320
4 rounds of:
Run 400m
Rest 2 min
Damn did I kick this one's ass today!! This was the best go at this workout that I've ever had...so fast in fact that I don't know if I will beat it any time soon!
Splits:
Round 1 - 1:25 - 5:40 pace
Round 2 - 1:19 - 5:16 pace
Round 3 - 1:17 - 5:08 pace
Round 4 - 1:13 - 4:52 pace!!!!
I've NEVER run a sub-5 pace in an interval. EVER.
4 rounds of:
Run 400m
Rest 2 min
Damn did I kick this one's ass today!! This was the best go at this workout that I've ever had...so fast in fact that I don't know if I will beat it any time soon!
Splits:
Round 1 - 1:25 - 5:40 pace
Round 2 - 1:19 - 5:16 pace
Round 3 - 1:17 - 5:08 pace
Round 4 - 1:13 - 4:52 pace!!!!
I've NEVER run a sub-5 pace in an interval. EVER.
20080318
It's A Fight! It's A Fight!!
WE080319
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
1 point per rep on weight stuff, 1 point per calorie on rowing.
Round 1 - 101
Round 2 - 106
Round 3 - 112
Total points for this WOD - 319
This was a tough one, made me drenched with sweat. But it was fun. I definitely like this one alot!!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
1 point per rep on weight stuff, 1 point per calorie on rowing.
Round 1 - 101
Round 2 - 106
Round 3 - 112
Total points for this WOD - 319
This was a tough one, made me drenched with sweat. But it was fun. I definitely like this one alot!!
For SPAAAARTA!!!
TU080318
Rest Day
But not for me! Easy version of the 300 workout on tap for me today!
Rest Day
But not for me! Easy version of the 300 workout on tap for me today!
Only one round, but still a good workout.
20 seconds rest between exercises...
10 pullups, 20 DL (135#), 20 pushups, 20 box jumps, 20 floor wipers (135#), 20 DB swings (55#), 10 pullups
Time - 6:40
20080317
Another 20 Minutes
MO080317
Happy St. Patrick's Day!
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Sub 5 pullups/5 dips for every muscle-up.
Porch:
Scale time down to 15 minutes, the rest as Rx'd.
Sub 4 pullups/4 dips for every muscle-up.
Pack:
Scale time to 15 minutes, bridge feet on HSPU's, KB's to 1.5-pood
4 pullups/4 dips for muscle-ups.
Puppies/Buttercups:
Scale time to 12 minutes, bridge feet on HSPU's, KB's to .75-pood.
2 pullups/2 dips per muscle-up
Well I didn't do the entire time OR the Rx'd weights today...I was pretty spent from my bike and run so I did my best. 7 rounds in 12:47 of 10 pullups, 10 dips, 4 HSPU's, and 50lb DB swings. I stumbled out of the gym in complete spent-ness.
Happy St. Patrick's Day!
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Sub 5 pullups/5 dips for every muscle-up.
Porch:
Scale time down to 15 minutes, the rest as Rx'd.
Sub 4 pullups/4 dips for every muscle-up.
Pack:
Scale time to 15 minutes, bridge feet on HSPU's, KB's to 1.5-pood
4 pullups/4 dips for muscle-ups.
Puppies/Buttercups:
Scale time to 12 minutes, bridge feet on HSPU's, KB's to .75-pood.
2 pullups/2 dips per muscle-up
Well I didn't do the entire time OR the Rx'd weights today...I was pretty spent from my bike and run so I did my best. 7 rounds in 12:47 of 10 pullups, 10 dips, 4 HSPU's, and 50lb DB swings. I stumbled out of the gym in complete spent-ness.
20080316
Nasty Girl? Nah, She's Fun!
SU080316
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
This was lots of fun...sweaty too!
I got thru 8 rounds in 18:49. I stopped there cuz I would not have finished round 9.
Results:
8 rounds
Run splits - 145, 146, 150, 149, 150, 153, 149, 157 = 7:20 pace
Pullups - 25, 16, 12, 11, 13, 11, 11, 10 = 109 pullups
This was a fun one! The last time CF Rx'd that one was back in September...I hope they don't wait that long again!
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
This was lots of fun...sweaty too!
I got thru 8 rounds in 18:49. I stopped there cuz I would not have finished round 9.
Results:
8 rounds
Run splits - 145, 146, 150, 149, 150, 153, 149, 157 = 7:20 pace
Pullups - 25, 16, 12, 11, 13, 11, 11, 10 = 109 pullups
This was a fun one! The last time CF Rx'd that one was back in September...I hope they don't wait that long again!
20080314
My Fave O-Lifting Move!
SA080315
Snatch 1-1-1-1-1-1-1 reps
Remember, my mentees, once you decide on a weight, if you can't snatch it, you can't go back to the previous weight. Just keep trying. It's the attempts that matter.
Last time we did this was 080124 for comparison.
There is no scaling for this, just use a weight that you are comfortable with. Please make sure you are familiar with this move before trying it.
I've decided to do this workout along with tomorrow's. I've got a big ride and a big swim today. I'll do both CF's tomorrow after my workout. It's not nearly as intense as today's long distances.
OK, I did this one on Sunday before Sunday's WOD. Weights today were - 75, 95, 100, 105, 110, 110, 110. I completed all reps. I repeated 110 because I felt that 115 was gonna be too heavy. I didn't think I did very well but it turns out I did!
This was my report last time...
"Weights were - 45 (the bar), 65, 75, 85, 95, 105, then I tried to do 105 again. Couldn't. Tried again. Nope. So I went back to 85 and did the last rep easy. Still, what a great workout! I was sweating after rep 4."
Of course this was before I realized you weren't allowed to go back. Ooooops! But anyway, I really had no problem at all with 105 this time. So yay, I upped my snatch strength a bit. Cool!
Snatch 1-1-1-1-1-1-1 reps
Remember, my mentees, once you decide on a weight, if you can't snatch it, you can't go back to the previous weight. Just keep trying. It's the attempts that matter.
Last time we did this was 080124 for comparison.
There is no scaling for this, just use a weight that you are comfortable with. Please make sure you are familiar with this move before trying it.
I've decided to do this workout along with tomorrow's. I've got a big ride and a big swim today. I'll do both CF's tomorrow after my workout. It's not nearly as intense as today's long distances.
OK, I did this one on Sunday before Sunday's WOD. Weights today were - 75, 95, 100, 105, 110, 110, 110. I completed all reps. I repeated 110 because I felt that 115 was gonna be too heavy. I didn't think I did very well but it turns out I did!
This was my report last time...
"Weights were - 45 (the bar), 65, 75, 85, 95, 105, then I tried to do 105 again. Couldn't. Tried again. Nope. So I went back to 85 and did the last rep easy. Still, what a great workout! I was sweating after rep 4."
Of course this was before I realized you weren't allowed to go back. Ooooops! But anyway, I really had no problem at all with 105 this time. So yay, I upped my snatch strength a bit. Cool!
No Rest For The Q!
FR080314
Rest Day!
Lately, I've been feeling like I haven't been giving my CrossFit workouts the attention they deserve. So instead of resting today, I did the 300 workout, Level 2. 30 seconds rest between each exercise. 2 rounds. Total time, including rest periods - 16:49
2 rounds, for time, of:
10 pullups
20 deadlifts (135#)
20 pushups
20 box jumps
20 floor wipers (135#)
20 DB clean and press (two 35# DB's)
10 pullups
The difference between this workout and a standard CF is that there was 30 seconds of rest in between each exercise. I think the first time I did this, it took me over 20 minutes. So today's 16:49 a good improvement.
Rest Day!
Lately, I've been feeling like I haven't been giving my CrossFit workouts the attention they deserve. So instead of resting today, I did the 300 workout, Level 2. 30 seconds rest between each exercise. 2 rounds. Total time, including rest periods - 16:49
2 rounds, for time, of:
10 pullups
20 deadlifts (135#)
20 pushups
20 box jumps
20 floor wipers (135#)
20 DB clean and press (two 35# DB's)
10 pullups
The difference between this workout and a standard CF is that there was 30 seconds of rest in between each exercise. I think the first time I did this, it took me over 20 minutes. So today's 16:49 a good improvement.
20080313
It's a BOYS Week!
TH080313
"Michael"
Big Dawgs:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Pack:
As Rx'd except 35/35 on movements
Puppies:
Scale run to 600, 15/25 on movements
Buttercups:
Scale run to 400, 10/20 on movements
My time on this today was 22:49. Last time I did it...23:35.
Today my run splits were 351, 355, 347. Last time...354, 350, 344...a little faster, but almost the same and I wasn't coming off an injury, so I'm happy with these today!
"Michael"
Big Dawgs:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Pack:
As Rx'd except 35/35 on movements
Puppies:
Scale run to 600, 15/25 on movements
Buttercups:
Scale run to 400, 10/20 on movements
My time on this today was 22:49. Last time I did it...23:35.
Today my run splits were 351, 355, 347. Last time...354, 350, 344...a little faster, but almost the same and I wasn't coming off an injury, so I'm happy with these today!
20080312
A New Tribute
WE080312
"Tommy V"
Big Dawgs:
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
women 75#
The Porch:
15, 12, 9 Thruster, RX weight
9, 6, 3 rope climb
women 75#
Pack:
15, 12, 9 Thruster, 85lb
8,4,2 rope climb
Women 55#
Puppies:
12, 9, 6 Thruster, 35-55lb
6, 3, 1 rope climb
women 25lb
Buttercups:
12, 9, 6 pvc-15 Thruster
6, 3, 1 rope climb
women pvc-10
*You can sub beginner rope climbs if you are unable to climb a rope yet.
**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.
Q's workout:
95lb thrusters, 21 reps
Towel pullups, 15 reps
Pullups, 15 reps
95lb thrusters, 15 reps
Towel pullups, 12 reps
Pullups, 12 reps
95lb thrusters, 9 reps
Towel pullups, 6 reps
Pullups, 6 reps
I did a very scaled version of this workout for three reasons.
#1...time...I only have about 20 minutes in the morning to do these things and 15 towel pullups per rope climb would be something like 180 pullups in round 1. That's nuts!!
#2...my grip just wouldn't last thru over 300 towel pullups.
#3...that's just crazy. Even I am not that good yet!!
One good thing that happened was that I got thru all 21 of the thrusters without stopping on round 1. I did 8 and 7 in round 2, but did all 9 without stopping in round 3.
"Tommy V"
Big Dawgs:
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
women 75#
The Porch:
15, 12, 9 Thruster, RX weight
9, 6, 3 rope climb
women 75#
Pack:
15, 12, 9 Thruster, 85lb
8,4,2 rope climb
Women 55#
Puppies:
12, 9, 6 Thruster, 35-55lb
6, 3, 1 rope climb
women 25lb
Buttercups:
12, 9, 6 pvc-15 Thruster
6, 3, 1 rope climb
women pvc-10
*You can sub beginner rope climbs if you are unable to climb a rope yet.
**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.
Q's workout:
95lb thrusters, 21 reps
Towel pullups, 15 reps
Pullups, 15 reps
95lb thrusters, 15 reps
Towel pullups, 12 reps
Pullups, 12 reps
95lb thrusters, 9 reps
Towel pullups, 6 reps
Pullups, 6 reps
I did a very scaled version of this workout for three reasons.
#1...time...I only have about 20 minutes in the morning to do these things and 15 towel pullups per rope climb would be something like 180 pullups in round 1. That's nuts!!
#2...my grip just wouldn't last thru over 300 towel pullups.
#3...that's just crazy. Even I am not that good yet!!
One good thing that happened was that I got thru all 21 of the thrusters without stopping on round 1. I did 8 and 7 in round 2, but did all 9 without stopping in round 3.
20080311
Speed. It's A Good Thing.
TU080311
Run 5K
To scale it down, just run shorter.
Finally did this on Wednesday night...slow. Approximately 25 minutes. But no cramping and no pain. Mission accomplished.
Run 5K
To scale it down, just run shorter.
Finally did this on Wednesday night...slow. Approximately 25 minutes. But no cramping and no pain. Mission accomplished.
20080310
Q's Catchup Day!
MO080310
Rest day!
Today I will catch up on Lynne and the cleans.
Lynne AM
Cleans PM
See below posts for results. Both workouts made up today.
Rest day!
Today I will catch up on Lynne and the cleans.
Lynne AM
Cleans PM
See below posts for results. Both workouts made up today.
Lynne Is Back!
SU080309
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
I skipped this one on Sunday, did it on Monday morning.
Results:
21/12, 15/11, 13/12, 12/12, 12/10 = 73/57 = 130 total reps
At first I didn't feel really strong, until I realized it was my grip that brought me to failure. I need straps. I can do way more pullups than this. My hands gave out. Still though, as far as total reps go, this is a PR.
Comparisons:
080222
18/18, 9/15, 8/14, 8/14, 6/12 = 49/73 = 122 total reps
080117
16/11, 10/9, 10/8, 8/8, 7/7 = 51/43 = 94 total reps
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
I skipped this one on Sunday, did it on Monday morning.
Results:
21/12, 15/11, 13/12, 12/12, 12/10 = 73/57 = 130 total reps
At first I didn't feel really strong, until I realized it was my grip that brought me to failure. I need straps. I can do way more pullups than this. My hands gave out. Still though, as far as total reps go, this is a PR.
Comparisons:
080222
18/18, 9/15, 8/14, 8/14, 6/12 = 49/73 = 122 total reps
080117
16/11, 10/9, 10/8, 8/8, 7/7 = 51/43 = 94 total reps
Spring Cleaning
SA080308
Hang squat clean 3-3-3-3-3-3-3 reps
Did this one MO08031o. Got thru 5 sets...95, 105, 115, 125, 135...couldn't do 145...tried 3 times, rested, tried 3 more times. Couldn't get it past my shoulders. Oh well, next time. So...135 it is.
Hang squat clean 3-3-3-3-3-3-3 reps
Did this one MO08031o. Got thru 5 sets...95, 105, 115, 125, 135...couldn't do 145...tried 3 times, rested, tried 3 more times. Couldn't get it past my shoulders. Oh well, next time. So...135 it is.
20080307
The Heavy Week Continues
FR080307
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
We did this one on 080111 for comparison.
Scaling:
Depending on your ability, scale the DL weight down and do 21-15-9, or scale the reps down to 15-9-6 and do the RX'd weight.
Sub the HSPU's with decline pushups.
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
We did this one on 080111 for comparison.
Scaling:
Depending on your ability, scale the DL weight down and do 21-15-9, or scale the reps down to 15-9-6 and do the RX'd weight.
Sub the HSPU's with decline pushups.
20080306
20080305
The House of Marcus Lycus
WE080305
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Scaling:
Cindy:
Perform the Rx'd reps but scale time down to 10 minutes or scale reps to 3/6/9 and perform for the Rx'd time.
Mary:
This is a big dawg workout. No scaling.
(Explanation of today's title: If you've ever seen "A Funny Thing Happened on the Way to the Forum", you know that the owner of the local brothel was named Marcus Lycus...he had a "choice of girls" on hand at all times. Part of the song he sings upon his introduction is..."Patronize the house of Marcus Lycus, merchant of love.")
Q's results-
Well kids I'm feeling a bit overtrained this week. These last three days have been killer and I only did one of them as RX'd. Of course I've been tri training as well, so I don't want to hurt myself. I did a "Mini Cindy" today...cut it down to 10 minutes. I did 13 rounds in those 10 minutes, but I really doubt I could have gone another 10. Overtraining = BAAAAD!!!
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Scaling:
Cindy:
Perform the Rx'd reps but scale time down to 10 minutes or scale reps to 3/6/9 and perform for the Rx'd time.
Mary:
This is a big dawg workout. No scaling.
(Explanation of today's title: If you've ever seen "A Funny Thing Happened on the Way to the Forum", you know that the owner of the local brothel was named Marcus Lycus...he had a "choice of girls" on hand at all times. Part of the song he sings upon his introduction is..."Patronize the house of Marcus Lycus, merchant of love.")
Q's results-
Well kids I'm feeling a bit overtrained this week. These last three days have been killer and I only did one of them as RX'd. Of course I've been tri training as well, so I don't want to hurt myself. I did a "Mini Cindy" today...cut it down to 10 minutes. I did 13 rounds in those 10 minutes, but I really doubt I could have gone another 10. Overtraining = BAAAAD!!!
20080304
Get DIRRRRRTY!!
TU080304
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
For comparison, the last time we did this was January 15th.
For porch, puppies, buttercups, scale the reps down to your ability level. Scale the box jump heights. The knees-to-elbows go to situps, and and you'll also scale the weights on the wall ball shots. Finally, make the doubleunders plain jump ropes instead.
Q's Results:
Today's WOD was supposed to be the Filthy Fifty. I didn't have time to do this, as it usually takes about 25 minutes to complete. I used my own combo instead. I'll call it..."I Hate My 30's". It begins and ends with 50 reps, but the main workout is 3x10 rep groups. 30 reps total of the main exercises.
Start with 50 squats.
Then with no rest, peform 3 rounds of:
10 pushups
10 pullups
10 dips
10 knees-to-elbows
10 hang squat cleans (35lb DB's)
10 hang power snatches (55lb BB)
Then after three rounds, with no rest, perform:
50 situps.
Whole thing took me 15:41 to complete. I was smoked, drenched, and damn near ready to puke. But it felt great! I was still sweating after my shower, so it definitely turned the heat up!!
I might even suggest my mentees try this one INSTEAD of the Filthy Fifty if you've done the Fifty before. This was fun!! Just make sure you set up your DB's and BB before you start.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
For comparison, the last time we did this was January 15th.
For porch, puppies, buttercups, scale the reps down to your ability level. Scale the box jump heights. The knees-to-elbows go to situps, and and you'll also scale the weights on the wall ball shots. Finally, make the doubleunders plain jump ropes instead.
Q's Results:
Today's WOD was supposed to be the Filthy Fifty. I didn't have time to do this, as it usually takes about 25 minutes to complete. I used my own combo instead. I'll call it..."I Hate My 30's". It begins and ends with 50 reps, but the main workout is 3x10 rep groups. 30 reps total of the main exercises.
Start with 50 squats.
Then with no rest, peform 3 rounds of:
10 pushups
10 pullups
10 dips
10 knees-to-elbows
10 hang squat cleans (35lb DB's)
10 hang power snatches (55lb BB)
Then after three rounds, with no rest, perform:
50 situps.
Whole thing took me 15:41 to complete. I was smoked, drenched, and damn near ready to puke. But it felt great! I was still sweating after my shower, so it definitely turned the heat up!!
I might even suggest my mentees try this one INSTEAD of the Filthy Fifty if you've done the Fifty before. This was fun!! Just make sure you set up your DB's and BB before you start.
20080303
I've Been Waiting!
MO080303
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Pack:
Either Scale the weight back
OR
Drop the sets doing 10-8-6-4-2 with the rx'd weights.
Puppies: Scale the weight back AND drop the sets as shown above.
Buttercups:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)
Q's results:
I did this AS RX'd!!! Last time I did this I scaled the deadlift to 185. This time I did all 10 rounds at 2effing25!! I feel awesome!!!
I did the first 5 rounds in 10:03 and the last 5 in 8:54...really slowed down...but it's still a PR by over 3 minutes and by 40 pounds on the deadlift!! WOOT!!!
Total time - 18:57!!
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Pack:
Either Scale the weight back
OR
Drop the sets doing 10-8-6-4-2 with the rx'd weights.
Puppies: Scale the weight back AND drop the sets as shown above.
Buttercups:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)
Q's results:
I did this AS RX'd!!! Last time I did this I scaled the deadlift to 185. This time I did all 10 rounds at 2effing25!! I feel awesome!!!
I did the first 5 rounds in 10:03 and the last 5 in 8:54...really slowed down...but it's still a PR by over 3 minutes and by 40 pounds on the deadlift!! WOOT!!!
Total time - 18:57!!
20080302
20080301
She's A Mean One!
SA080301
Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
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