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Posted: 3/30/2015 12:34:24 PM EDT
[#1]
15.5 12:34.
Much better than 15 mins I was expecting. |
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Posted: 3/30/2015 7:48:58 PM EDT
[#2]
Tonight I did 15.5:
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Posted: 3/31/2015 10:14:51 AM EDT
[#3]
Yesterday, another comp wod:
5 min AMRAP 5 push press at 115# 15 box jumps then 1 min max DUs Got 4 rounds and 34 DUs Today, Diane: 21-15-9 DLs at 225# HSPUs 7:57 |
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Posted: 4/2/2015 1:41:21 PM EDT
[#4]
5 rounds:
10 OH squats at 95# 10 box jumps run 200 meters 17:57 My "running" is more of a walking speed jog. 
Well, I signed up for The Coalfield War Games in July in Ghent, WV, which is Winterplace ski resort. $50 hotel rooms, pig roast, bars (as in alcoholic ones, not sure how that is going to affect my performance). Anyone else interested in going? No idea what the wods are going to be. They also have a battle of the bars, which is a powerlifting competition. Rex didn't you say you were going to start competing in powerlifting? |
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Posted: 4/2/2015 2:11:20 PM EDT
[#5]
Quote HistoryQuoted: Rex didn't you say you were going to start competing in powerlifting? My Workout today: As Many Rounds as Possible in 30min with a Partner 10 Power Cleans (155/105) 200m Run 10 Tire Flips 200m Run 25m Sled Push 200m Run 25 Wall Balls 200m Run My partner and I split the cleans and flips 3/2/3/2, (me/him) alternated the sled pushes, and did 15/10 (him/me) on the wallballs. In 30 minutes we got 3 full rounds plus 24 wallballs. Great workout. |
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Posted: 4/2/2015 8:48:27 PM EDT
[#6]
Today I started my 4th month at crossfit. They made a few of us do benchmarks.
Granny toss: 21feet Karen (150 wall balls): 13minutes w/ 12# ball Toes to bar: 5 first time to do them. My legs are sore. 
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Posted: 4/3/2015 8:04:40 AM EDT
[#7]
This was yesterday, my cardio blows...
200m run 15 clean and jerks (115/75) 200m run 60 abmat situps 200m run 45 wall balls 200m run 45 KB swings 200m run 30 bench dips 200m run 15 lunges (115/75) 200m run 39:51
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Posted: 4/3/2015 11:04:06 AM EDT
[#8]
Quote HistoryQuoted:
This was yesterday, my cardio blows... 200m run 15 clean and jerks (115/75) 200m run 60 abmat situps 200m run 45 wall balls 200m run 45 KB swings 200m run 30 bench dips 200m run 15 lunges (115/75) 200m run 39:51 I prefer to view this as doing more cardio than everyone else who finishes earlier. 
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Posted: 4/3/2015 11:06:23 AM EDT
[#9]
Quote HistoryQuoted:
Today I started my 4th month at crossfit. They made a few of us do benchmarks. Granny toss: 21feet Karen (150 wall balls): 13minutes w/ 12# ball Toes to bar: 5 first time to do them. My legs are sore. Had to google granny toss. That looks bad ass. Just need tall damn ceiling. |
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Posted: 4/4/2015 7:56:09 AM EDT
[#10]
100 DUs
50 wall balls 40 back squats at 135 30 GHD sit-ups 20 power cleans 135 10 strict pull-ups 14:32 Got 19 DUs in a row, best I've done . |
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Posted: 4/6/2015 1:44:04 PM EDT
[#11]
Saturday:
competition wods 1 and 2 back-to-back Wod No. 1 max front squats 135# for 2 minutes rest 2 minutes 6 min AMRAP power cleans 135# bar over burpees [no rest] Wod No. 2 5 min AMRAP 5 push press 115# 15 box jumps rest 1 minute Max DUs in 1 minute Results: Got 35 front squats again. 6 rounds I think on the first amrap 4 rounds again on the second amrap. 44 DUs |
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Posted: 4/7/2015 9:40:51 AM EDT
[#12]
30-20-10
Cal rows Thrusters at 75# Burpees 13:27 |
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Posted: 4/8/2015 8:18:16 AM EDT
[#13]
Fun WOD last night....
34:00 running clock Snatch-Clean-Deadlift Begin with snatch at 50% 1RM. Perform 1 lift EMOM and then add 10# to bar after every lift. Continue to snatch till failure. Once you fail, that is your new starting weight for cleans, adding 10# after each, then same for deadlifts once you fail at cleans. Once you can no longer deadlift the weight, whatever minute you failed on is your new rep requirment for abmats or air squats each minute until the 34:00 clock runs out. I made it to minute 27, so for the next 7 minutes I was alternating between AMSU and squats at 27 reps each. I was hoping to avoid AMSU's and air squats. It was fun though. |
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Posted: 4/8/2015 9:42:06 AM EDT
[#14]
I like that 43 min wod, except for the situps.
Last night: 3 rounds 50 DUs 25 wall balls 5 HSPUs 12:37 I finally figured out how to kip the HSPUs. I started off warming up with 2 and 3 ab mat HSPUs, then realized that I'm so damn heavy that the things were shrinking to the ground anyways, so I tried without and got them. Probably the first time doing a wod with a kipping HSPU that should count as RX. This morning: I was sweating like a whore in church on this one. 4 Rounds 400 meter row 20 OH alternating lunges w/ 45# plate 10 C&J at 115 17:16 |
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Posted: 4/8/2015 11:17:42 AM EDT
[#15]
Quote HistoryQuoted:
This morning: I was sweating like a whore in church on this one. 4 Rounds 400 meter row 20 OH alternating lunges w/ 45# plate 10 C&J at 115 17:16 We did a similar conditioning workout last Friday: 20 minute AMRAP: 400m Run 30 OH Plate Lunge (45#) 20 Burpees I ended up with 3 rounds, a 400m + 38reps. This week is our reset, find 1RM for one movement each day. The twist is you get 15 minutes to establish 1RM, then 3 minute break, then a 4 minute EMOM at like 4 reps @ 75%. Once we finish that, the conditioning also has the same movement incorporated somehow, so it's a beating to finish up those conditioning workouts. I can't wait for this week to be done. |
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Posted: 4/8/2015 1:56:50 PM EDT
[#16]
10 minutes:
3-6-9-12-15... 155 cleans (no power) 24" box jumps Got 15 even before the clock ran out. Technically this was supposed to be a like, partner workout where it was a relay for the 3-6-9, then "split however" for the 12+, but we had an odd number so #fuckit. #iwodalone |
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Posted: 4/13/2015 1:31:08 PM EDT
[#17]
3 rounds for time:
400m run 10 ground to overhead (115#) 5 muscleups (10 dips) Did the dips, 12:19. This was after a bunch of sled pulls and core work, so I was zapped. |
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Posted: 4/13/2015 4:09:35 PM EDT
[#18]
400m run
21-15-9: Toe to Bar Ring Dips OHS (95#) one more 400m run to finish 16:16 - mostly time wasted on on OHS. I'm happy enough with it - I could only do 85# once in June of last year, and OHS is still really difficult for me. |
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Posted: 4/13/2015 4:22:11 PM EDT
[#19]
Competition Saturday. Do the RX wods at my gym this week, or just keep doing the comp wods?
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Posted: 4/13/2015 4:22:56 PM EDT
[#20]
Quote HistoryQuoted: Competition Saturday. Do the RX wods at my gym this week, or just keep doing the comp wods? |
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Posted: 4/13/2015 4:29:30 PM EDT
[#21]
Quote HistoryQuoted:
Light work, rest, carb up. Quote HistoryQuoted:
Quoted:
Competition Saturday. Do the RX wods at my gym this week, or just keep doing the comp wods? Skip oly lifting class tonight after I wod? What do you think about doing the rx wods or the comp wods? |
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Posted: 4/13/2015 4:38:38 PM EDT
[#22]
Quote HistoryQuoted: Skip oly lifting class tonight after I wod? What do you think about doing the rx wods or the comp wods? Quote HistoryQuoted: Quoted: Quoted: Competition Saturday. Do the RX wods at my gym this week, or just keep doing the comp wods? Skip oly lifting class tonight after I wod? What do you think about doing the rx wods or the comp wods? Tonight do your oly class if you want, wouldn't max anything. But after tomorrow, no. Rest, mobilize, carb load. |
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Posted: 4/14/2015 9:50:50 AM EDT
[#23]
12 min AMRAP
3 power snatch at 115# 5 box jumps at 30" 7 T2B (did russian twists b/c my shoulder) 9+2 rounds |
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Posted: 4/15/2015 8:22:04 AM EDT
[#24]
4 rounds
400 m row 10 bar over burpees 10 OH squats at 115 14:27 Endurance is feeling pretty good. I finished about 3 minutes ahead of my usual workout partner. Also felt pretty good knocking out 175 power snatch for reps prior to the wod. |
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Posted: 4/16/2015 8:56:09 AM EDT
[#25]
5 Rounds (with 1 minute rest between rounds):
20 wall-balls 20 Kettlebell swings (35lb) 20 Ground-to-Ground situps 20 push ups 20 cal row 25:59 total time. I was trying to work on 1 cal per pull for the rowing and think I've got that close to figured out. |
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Posted: 4/16/2015 10:53:52 AM EDT
[#26]
Last night:
15-9-6-3 (cut the 21 off the front) HRPUs front squats at 135 STOH at 135 7:57 Felt good endurance wise. Went pretty much straight through it, despite my tweaked lower back and shoulder. Two days to competition. Hoping to hit 50 front squats at 135 in two minutes. Changed my game plan to attempt to not drop the bar at all and just switch up to a cross over hold after my arms get tired. Easier said than done, I'm sure. Hopefully I can beast through it. I have to make up for the crappy DUs with beastly barbell work. |
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Posted: 4/16/2015 1:36:27 PM EDT
[#27]
Diane:
21-15-9 225# Deadlift Handstand Pushup 6:01, with "1 abmat" on the HSPU's. I did them all stict, but would have been there all goddam day doing them Rx, so I said #fuckit and did 1 abmat. |
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Posted: 4/16/2015 1:40:39 PM EDT
[#28]
Quote HistoryQuoted:
Diane: 21-15-9 225# Deadlift Handstand Pushup 6:01, with "1 abmat" on the HSPU's. I did them all stict, but would have been there all goddam day doing them Rx, so I said #fuckit and did 1 abmat. Have you tried kipping them? I realized the other day that the abmats weren't making it easier since they squished down to the floor anyways. |
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Posted: 4/16/2015 1:43:07 PM EDT
[#29]
15 Min AMRAP
10 Cleans 15 Airsquats 30 Seconds double unders Then at your own pace 5 Rounds 3 Deadlifts (Heavy) 5 Burpees |
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Posted: 4/16/2015 1:44:34 PM EDT
[#30]
Quote HistoryQuoted: Have you tried kipping them? I realized the other day that the abmats weren't making it easier since they squished down to the floor anyways. Quote HistoryQuoted: Quoted: Diane: 21-15-9 225# Deadlift Handstand Pushup 6:01, with "1 abmat" on the HSPU's. I did them all stict, but would have been there all goddam day doing them Rx, so I said #fuckit and did 1 abmat. Have you tried kipping them? I realized the other day that the abmats weren't making it easier since they squished down to the floor anyways. |
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Posted: 4/22/2015 10:03:13 AM EDT
[#31]
12 minute cap:
100 wall-balls if ball stops moving, ascending rounds of Cindy (5 pull-up, 10 push-up, 15 air-squat) e.g. first "break" you do 1 round, second "break" you do 2 rounds, etc. Broke it into 50/25/25 and finished in 7:05. The last 5 wall-balls were done only with the thought of "if I break, I have to do 3 rounds of Cindy" - quite the motivation to not stop. Next time we do something similar, I'm going to try for 65/35. |
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Posted: 4/22/2015 10:11:19 AM EDT
[#32]
Quote HistoryQuoted:
12 minute cap: 100 wall-balls if ball stops moving, ascending rounds of Cindy (5 pull-up, 10 push-up, 15 air-squat) e.g. first "break" you do 1 round, second "break" you do 2 rounds, etc. Broke it into 50/25/25 and finished in 7:05. The last 5 wall-balls were done only with the thought of "if I break, I have to do 3 rounds of Cindy" - quite the motivation to not stop. Next time we do something similar, I'm going to try for 65/35. Yeah pretty impossible to get 100 unbroken, for me anyways. I did 67 IIRC. 20 min AMRAP 12 cal rows 12 burpees to target 9 + 12 rounds |
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Posted: 4/23/2015 11:26:45 AM EDT
[#33]
30-20-10
front rack lunges at 95# T2B (did russian twists b/c lower back) 6:17 Got my new oly bar today. One of the owners of the company brought it to me, along with some other equipment for our gym, and did this wod as well. 
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Posted: 4/27/2015 10:06:19 AM EDT
[#34]
Friday:
25 cal row 25 box jump overs 24" 25 back squats at 135# (was supposed to be DLs at 180) 25 wall balls 25 ring dips 25 wall balls 25 back squats 25 box jump overs 25 cal row 14:20 By the time I got to the second set of box jump overs, my legs almost didn't work anymore. Felt like I had to aim for 30 inches just to make 24. Saturday: Hit a 3RM on incline bench of 255. With a really, really wide grip - almost snatch grip - trying to take pressure off my healing shoulder. Did the Bear Complex. farmer's pick and hold at 210 each hand for 1:10, twice. |
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Posted: 4/28/2015 8:09:27 AM EDT
[#35]
10 min emom:
5 power snatch at 75 (used strongman axle loaded to 85) 5 lateral bar burpees Rest 2 mins 10 min AMRAP 12 wall balls 25 DUs 6+6 rounds |
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Posted: 4/29/2015 10:15:54 AM EDT
[#36]
Partner Wod (w/3)
Run 800 meters (off road track) [everybody] 150 burpees [total] run 400 meters [everybody] 150 KB swings 80# [total] run 800 meters [everybody] 20:03 Holy shit that got hairy there at the end. If the other two guys didn't make me lead the final 200 meters or so I probably would have taken my ball and gone home. I hate running. And burpees. KB swings are cool though. |
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Posted: 4/30/2015 9:49:39 AM EDT
[#37]
27 thrusters at 65#
10 strict pullups 21 thrusters at 75# 8 strict pullups 15 thrusters at 95# 6 strict pullups 9 thrusters at 115# 4 strict pullups 6 thrusters at 135# 2 strict pullups 11:15 Then did a cash out 400 meters farmer's walk with 70# KBs. Holy damnit that sucked. |
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Posted: 4/30/2015 12:14:50 PM EDT
[#38]
Quote HistoryQuoted:
27 thrusters at 65# 10 strict pullups 21 thrusters at 75# 8 strict pullups 15 thrusters at 95# 6 strict pullups 9 thrusters at 115# 4 strict pullups 6 thrusters at 135# 2 strict pullups 11:15 Then did a cash out 400 meters farmer's walk with 70# KBs. Holy damnit that sucked. Damn you're a monster. |
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Posted: 4/30/2015 1:21:46 PM EDT
[#39]
Quote HistoryQuoted:
Damn you're a monster. Quote HistoryQuoted:
Quoted:
27 thrusters at 65# 10 strict pullups 21 thrusters at 75# 8 strict pullups 15 thrusters at 95# 6 strict pullups 9 thrusters at 115# 4 strict pullups 6 thrusters at 135# 2 strict pullups 11:15 Then did a cash out 400 meters farmer's walk with 70# KBs. Holy damnit that sucked. Damn you're a monster. Thanks man, but it was easier than it looks. Except for the farmer's carry. That was much worse than it looked.
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Posted: 4/30/2015 10:13:22 PM EDT
[#40]
Quote HistoryQuoted:
Thanks man, but it was easier than it looks. Except for the farmer's carry. That was much worse than it looked. Quote HistoryQuoted:
Quoted:
Quoted:
27 thrusters at 65# 10 strict pullups 21 thrusters at 75# 8 strict pullups 15 thrusters at 95# 6 strict pullups 9 thrusters at 115# 4 strict pullups 6 thrusters at 135# 2 strict pullups 11:15 Then did a cash out 400 meters farmer's walk with 70# KBs. Holy damnit that sucked. Damn you're a monster. Thanks man, but it was easier than it looks. Except for the farmer's carry. That was much worse than it looked. I did Jackie a few days ago and I didn't even finish and it was scaled (finished with 23 assisted pull ups). Good news is I didn't puke. Four months ago on my first official day of crossfit and I had to do Jackie and ended up puking. |
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Posted: 5/1/2015 12:46:19 PM EDT
[#41]
Haven't done Jackie. Looks pretty intense. Though rowing is probably my best event.
Today. 3 x 3 front squats at 305# work up to a heavy snatch, found 1RM at 210# 5 x 6 axle bar deadlifts at 210# double overhand grip |
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Posted: 5/1/2015 3:24:54 PM EDT
[#42]
Quote HistoryQuoted:
Haven't done Jackie. Looks pretty intense. Though rowing is probably my best event. Today. 3 x 3 front squats at 305# work up to a heavy snatch, found 1RM at 210# 5 x 6 axle bar deadlifts at 210# double overhand grip Just curious how old you are hitting those numbers. I'll be 49 this summer. 
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Posted: 5/1/2015 3:32:46 PM EDT
[#43]
Quote HistoryQuoted:
Just curious how old you are hitting those numbers. I'll be 49 this summer.
Quote HistoryQuoted:
Quoted:
Haven't done Jackie. Looks pretty intense. Though rowing is probably my best event. Today. 3 x 3 front squats at 305# work up to a heavy snatch, found 1RM at 210# 5 x 6 axle bar deadlifts at 210# double overhand grip Just curious how old you are hitting those numbers. I'll be 49 this summer.
I'm 34. |
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Posted: 5/1/2015 6:31:22 PM EDT
[#44]
Quote HistoryQuoted:
I'm 34. Quote HistoryQuoted:
Quoted:
Quoted:
Haven't done Jackie. Looks pretty intense. Though rowing is probably my best event. Today. 3 x 3 front squats at 305# work up to a heavy snatch, found 1RM at 210# 5 x 6 axle bar deadlifts at 210# double overhand grip Just curious how old you are hitting those numbers. I'll be 49 this summer.
I'm 34. Enjoy your youth!
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Posted: 5/3/2015 12:09:54 AM EDT
[#45]
"texas chainsaw massicure"
50-40-30-20-10 reps of burpees Slamballs 40lb ball 25:09 rest 5 min Run 1 mile on hilly course 9:45 |
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Posted: 5/3/2015 8:48:45 AM EDT
[#46]
That's awful.
Partner wod for charity Run 200 m with m ball 100 push ups Run 200 100 box jumps Run 200 100 kb swings 70 pound Run 200 23:00 or so, finished last.
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Posted: 5/3/2015 12:30:16 PM EDT
[#47]
Strength
4x5 DB rows @45 3x8 SLDL Intensity (16 min) 10! HSPU (modified on 24" box. I dont have HSPUs yet) 10 ab mat sit ups 100 yard firemans carry RX 106 I did 4 + 4 rounds. |
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Posted: 5/4/2015 10:49:05 PM EDT
[#48]
Sunday
Muscle Up work 12 muscle ups Amrap 12 15 pullups 25 HR pushups 35 box jumps 3 rounds Today Snatch and jerk work Metcon involving running, air squats and power cleans. |
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Posted: 5/5/2015 10:01:47 AM EDT
[#49]
Finally hit 215 snatch last night.
This morning, did CF Football. May keep doing this program. It was a pretty sweet workout. Strength: Find 5RM DL. Went to 335. Could have kept on going, but still nursing my lower back. Conditioning: Every :30 seconds complete: 185 lb Hang Power Clean – 6 Reps (Did 155) 30? Box Jumps – 6 Reps Towel Pull Ups – 6 Reps 5-10-5 yd Sprint – 1 Rep (alternate directions each round) *You have :30 seconds to complete each set of a given exercise. Cycle through until 10 minutes (5 Rounds) have been completed. Then did 4x3 bench press at 275. |
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Posted: 5/5/2015 4:18:52 PM EDT
[#50]
Started 3x week this month.
Warm Up 400m run 37 Burpees (Someones birthday) Strength Tempo Deadlifts @145 (3-1-3) Benchpress @125 2x4, 2x3 Intensity (12 min 4 rounds) 9 Deadlifts @145 15 T2B 21 Box jumps Completed 3 + 19. |
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