TH080306
Rest day!
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)
20080228
Happy Sadie Hawkins Day!
FR080229
Back Squat 3-3-3-3-3 reps
Post loads to comments.
For a warmup I did 12 pullups and 20 airsquats.
Then...
CrossFit WOD:
Weights: 225, 245, 255, 265, 275.
This is a new squat PR for me. Pretty happy with it. I had to work hard to stand up on round 5, but I don't think I was finished. Since I only had 5 sets of three, I stopped, but I'm pretty sure I could have gone at least 285. I'll see next time. Cooldown was another 20 airsquats. I also did 10 airsquats between sets to keep my legs loose.
Back Squat 3-3-3-3-3 reps
Post loads to comments.
For a warmup I did 12 pullups and 20 airsquats.
Then...
CrossFit WOD:
Weights: 225, 245, 255, 265, 275.
This is a new squat PR for me. Pretty happy with it. I had to work hard to stand up on round 5, but I don't think I was finished. Since I only had 5 sets of three, I stopped, but I'm pretty sure I could have gone at least 285. I'll see next time. Cooldown was another 20 airsquats. I also did 10 airsquats between sets to keep my legs loose.
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