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Posted: 12/6/2014 2:32:41 PM EDT
[#1]
Got a 5# PR today on snatch of 190. Went for 200 a couple of times and it was a no go. Heaviest 10 pounds ever.
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Posted: 12/8/2014 10:57:26 AM EDT
[#2]
20 min AMRAP
50 cal row 40 T2B 30 wall balls 20 power cleans at 135# 10 strict pullups 1 + 97 |
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Posted: 12/8/2014 3:08:59 PM EDT
[#3]
12 rounds for time (10 minute time cap)
12 pushups 12 double unders/single unders 12 air squats Push ups kicked my ass, I really need to work on my stamina with them. by round three my shoulders and tri's were barely eeking out sets of 5. We had just done 30 yard hand stand walks. 5 rounds + 33 reps |
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Posted: 12/13/2014 7:46:56 PM EDT
[#4]
With a partner:
30-20-10 Cal Row Barbell Burpee 30-20-10 Snatch (95#) Toes to Bar 30-20-10 Thruster (95#) 200M run (1 run each "set") We had an odd number, so I volunteered to do it solo, swapping 30-20-10 for 20-15-10. This is what the thrusters looked like:  |
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Posted: 12/15/2014 9:13:51 AM EDT
[#5]
So yesterday had a little bro sesh, me, 2 ladies, a dude. Mostly just dickin' around:
First up was the Wod Throwdown Event 2 WOD1: 15-12-9 Hang Power Clean (115#) Burpee Box Jump Thrusters (YAY MORE FUCKIN THRUSTERS) I went too slow on the BBJ's, just trying to avoid that panic breathing, and I dropped the thrusters on the 9's at rep 4 like a goddam dumbass. Ugh. Weak brain, not muscles. 9:36, a respectable, but not fantastic time. Not doing it again, though. Opposite dude did it in 8:40, girls both finished right around 6:30, because they're better than us. Then, boys v girls:  The one girl had never worked out with me before, and bitches don't know about my Erg skills, so she thought she could overtake on the cal row. These legs ain't for show, lady. 2600 kcal/hour pulls for the first 30 seconds, knocked out that 60 cal in under 2:30, with two transitions. We were into the HSPU's before they got off the rower. Of course, my DU's suck so it was down to the wire on those but whatever, right around 7 minutes to complete, i think. The guy with the big legs and the longish arms (and the C2 in his garage) will beat you on the rower, I promise. |
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Posted: 12/15/2014 11:25:30 AM EDT
[#6]
Yeah, almost no girls are built to keep up with even intermediate ability guys at rowing. I was pleasantly surprised to see that at my last competition no girl in the country beat my 2k meter row - thank God. But it's the one benefit of being 6'5. This was my first workout in a week since I was in a trial all last week, and that came first obviously.
This morning: 20 minute AMRAP: (of all things to come back to) 15 cal row 10 burpees 5 strict pullups 7+5 |
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Posted: 12/15/2014 11:30:54 AM EDT
[#7]
Quote HistoryQuoted:
With a partner: 30-20-10 Cal Row Barbell Burpee 30-20-10 Snatch (95#) Toes to Bar 30-20-10 Thruster (95#) 200M run (1 run each "set") We had an odd number, so I volunteered to do it solo, swapping 30-20-10 for 20-15-10. This is what the thrusters looked like: https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-xap1/t31.0-8/10860916_391758434313599_4079452915104571800_o.jpg 
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Posted: 12/16/2014 1:36:40 PM EDT
[#8]
karen
150 wall balls 8:15 |
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Posted: 12/17/2014 10:18:04 AM EDT
[#9]
Quote HistoryQuoted:
karen 150 wall balls 8:15 We did something similar today - 15:00 AMRAP: 150 wall balls 90 DU (or 3:1 singles) 3" deficit HSPU with remaining time Had every intention to do DU, but those 150 wall balls smoked my shoulders, so I went with singles. Got through 15 HSPU to cash out. I think my wall ball time was somewhere around 9:00 but I was in a fog by that time. |
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Posted: 12/17/2014 11:02:40 AM EDT
[#10]
Quote HistoryQuoted:
We did something similar today - 15:00 AMRAP: 150 wall balls 90 DU (or 3:1 singles) 3" deficit HSPU with remaining time Had every intention to do DU, but those 150 wall balls smoked my shoulders, so I went with singles. Got through 15 HSPU to cash out. I think my wall ball time was somewhere around 9:00 but I was in a fog by that time. Quote HistoryQuoted:
Quoted:
karen 150 wall balls 8:15 We did something similar today - 15:00 AMRAP: 150 wall balls 90 DU (or 3:1 singles) 3" deficit HSPU with remaining time Had every intention to do DU, but those 150 wall balls smoked my shoulders, so I went with singles. Got through 15 HSPU to cash out. I think my wall ball time was somewhere around 9:00 but I was in a fog by that time. The 150 wall balls in a row are much worse than they seem. My legs are in pretty bad shape today. In theory I should have done better because I'm so tall, but it probably doesn't help that I try to go ass to ankles on each rep. I sure as hell wouldn't have wanted to move on to anything else. |
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Posted: 12/17/2014 11:05:15 AM EDT
[#11]
200 DUs
100 cal row 50 ring rows 20 hang cleans at 95# 18:35 Everything sucked but the hang cleans were too easy. I should have done 135 on that to really kill myself. Still really slow at DUs. ETA: also got a PR on push press of 225. I had 235, was right there, but pussed out and dropped it. |
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Posted: 12/17/2014 12:45:49 PM EDT
[#12]
Today
For time: 400m run buy in 3 rounds: 15 burpees 5 S2O (185#) 400m run cash out 11:29 Could have done so much better but just didn't have the motivation. |
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Posted: 12/18/2014 10:53:12 AM EDT
[#13]
21-15-9
push press at 115# T2B Box jumps at 30" 10:15 |
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Posted: 12/18/2014 11:41:44 AM EDT
[#14]
50lb PR on bench last night! Woot!
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Posted: 12/18/2014 11:55:40 AM EDT
[#15]
Quote HistoryQuoted:
50lb PR on bench last night! Woot! Nice. My bench has been stuck at 295 for months and probably is going to stay there unless I start benching more than once a week. But, priorities. |
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Posted: 12/18/2014 1:08:11 PM EDT
[#16]
Quote HistoryQuoted:
Nice. My bench has been stuck at 295 for months and probably is going to stay there unless I start benching more than once a week. But, priorities. Quote HistoryQuoted:
Quoted:
50lb PR on bench last night! Woot! Nice. My bench has been stuck at 295 for months and probably is going to stay there unless I start benching more than once a week. But, priorities. Well, from looking over the last page it looks like you are progressing very well. I may try to compete next year. I have to see how it goes. Right now I have the time but who knows how work will go. I am go most about 5 days a week now, if I can keep that up I should be ready. The hardest part for me is putting together a good plan for pre and post WOD. So many things to work on. |
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Posted: 12/19/2014 12:07:39 PM EDT
[#17]
7 minute AMRAP
burpees Then, rest 3:00 Tabata: KB swings at 53# 74 burpees / 80 KB swings |
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Posted: 12/22/2014 12:03:51 PM EDT
[#18]
Run 800 meters
21 Clean and Jerks at 135# Run 800 meters 21 Clean and Jerks Run 1000 meters (was supposed to be 800 but I ran an extra 200 meters because math) 27:10 |
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Posted: 12/22/2014 3:28:57 PM EDT
[#19]
Because I hate myself, I did two today:
Wod1, 9AM: AMRAP 10: 5 Hang Clean (135#) 4 Barbell Burpees 3 Pullups 2 Box Jumps (30") 1 Wallwalk (chest & thighs, nose touch, chest & thighs) Did 6+4. Probably had 7 in me, BUT this box (my "I gotta go somewhere else" gym) has Rogue Beater bars, and while I like them, they're hell on my grip and my poor hands) Wod2: 12pm: 3 Rounds for Time 40 Double Unders (2:1) 30 Box Jump Overs 20 Shoulder Touches 10 Shoulder to Overhead (135/95) 5 Bar Muscle Ups (10 Chest to Bar Pullups) 1 Rope Climb (5 Burpees) -1 min Break after each round- ::blech:: Had to scale the muscleups, and my grip from 9am wasn't in the mood for ropeclimbs either. Finished in like 18 something?
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Posted: 12/22/2014 5:03:55 PM EDT
[#20]
The Rogue beater bars tear up my hands too. I really need to order my own bar.
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Posted: 12/29/2014 7:23:57 AM EDT
[#21]
21-19-15-12-9-6-3
Thrusters Burpees 16:28 ETA: Went for a 400# back squat and dropped it. But I did do 385 pretty easily, which is a PR. I think I missed the 400 before I even started the lift by psyching myself out. |
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Posted: 12/30/2014 10:30:01 AM EDT
[#22]
7 min AMRAP
3, 6, 9, 12 . . . Clean and jerks at 135# T2B 9+12 15 min AMRAP 250 meter row 10 HSPUs 10 GSD situps 4+250 meters |
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Posted: 12/31/2014 9:08:00 AM EDT
[#23]
Did this one for Kai on monday:
 Made sure to tag him on both IG and Facebook. It wasn't as bad as I thought. It was pretty much 20 seconds of work every minute, and for the last minute I just did max effort burpees, got 26, thought that was decent. |
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Posted: 12/31/2014 11:39:43 AM EDT
[#24]
Quote HistoryQuoted:
Did this one for Kai on monday: https://scontent-a-iad.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/10384046_756455974897_1166032995021416915_n.jpg?oh=ff3a9a784f62b70954af26ae8dbd76bb&oe=5539538B Made sure to tag him on both IG and Facebook. It wasn't as bad as I thought. It was pretty much 20 seconds of work every minute, and for the last minute I just did max effort burpees, got 26, thought that was decent.  
21-15-15-9? Deadlifts at 225 Box jumps at 30" 10:20 Was supposed to be 21-15-9, but I don't even know what the hell I did. Everyone had long been done, at around the 5 minute mark, and I look around and everyone's like WTF how many are you gonna do? I don't know what's going on right now. |
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Posted: 1/2/2015 10:14:43 AM EDT
[#25]
21 power snatch at 95#
21 burpees 21 pullups 15 OH squats 15 burpees 15 pullups 9 squat snatch 9 burpees 9 pullups 13:48 |
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Posted: 1/4/2015 1:09:39 PM EDT
[#26]
50-40-30-20-10
Cal rows wall balls 21:32 |
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Posted: 1/4/2015 3:29:54 PM EDT
[#27]
Ooooooooooh that sounds fun!
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Posted: 1/5/2015 9:51:26 AM EDT
[#28]
Quote HistoryQuoted:
Ooooooooooh that sounds fun! Yeah it was fun. The actual rx wod was 40-30-20-10. Adding 50 of each onto that was a wonderful idea. |
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Posted: 1/6/2015 12:19:44 PM EDT
[#29]
Last night:
15 min AMRAP 5 front squats at 115 10 burpees 25 DUs 6 + 3, I think. This morning: 50 hang cleans at 95 40 box over jumps 30 T2B 20 split jumps 10 strict pullups 11:01 |
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Posted: 1/8/2015 12:05:33 PM EDT
[#30]
Last night:
10 min EMOM 2 front squats, from the floor at 90% (225#) 5 Rounds: 250 meter row 10 thrusters at 95# 10 burpees 14:26 This morning: 30-25-20-15-10 KB swings at 70# 60-50-40-30-20 Russian Twists w/ 20# MB 15:23 |
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Posted: 1/9/2015 2:11:02 PM EDT
[#31]
20 min AMRAP
5 power cleans at 145# 10 T2B 15 wall balls at 20# 12 foot target 7+ 8 |
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Posted: 1/9/2015 3:33:41 PM EDT
[#32]
30 - 20 - 10
Burpees Ball Slams (20/15#) Situps 7:19
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Posted: 1/12/2015 10:51:42 AM EDT
[#33]
12-9-6-3
Thrusters at 135# strict pullups 8:09 Thrusters at 135 really suck. Should have warmed up on them before jumping into them for sure. 
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Posted: 1/13/2015 10:37:38 PM EDT
[#34]
I figure that I should join in...
SWOD 6x3 position squat clean (Hi hang, hang, floor), 70% (175 lbs) 1:30 clock 3x8 stepups 20" bench, 115, front rack position DWOD Death by power cleans and burpees 20 minute cap Power cleans 135 lbs Burpees 1st minute 1 power clean, 1 burpee 2nd minute 2 power cleans, 2 burpees rest 1 min after fail minute completes, then resume latter until 20 min cap achieved (1-1, 2-2, 3-3 again) 8+7 PC, 7+8 PC+1 burpee, 1+0 (time cap) |
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Posted: 1/14/2015 8:48:25 AM EDT
[#35]
Quote HistoryQuoted: DWOD Death by power cleans and burpees 20 minute cap Power cleans 135 lbs Burpees 1st minute 1 power clean, 1 burpee 2nd minute 2 power cleans, 2 burpees rest 1 min after fail minute completes, then resume latter until 20 min cap achieved. |
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Posted: 1/14/2015 10:48:46 AM EDT
[#36]
Quote HistoryQuoted:
Oh man, that sounds awesome. Quote HistoryQuoted:
Quoted:
DWOD Death by power cleans and burpees 20 minute cap Power cleans 135 lbs Burpees 1st minute 1 power clean, 1 burpee 2nd minute 2 power cleans, 2 burpees rest 1 min after fail minute completes, then resume latter until 20 min cap achieved. Sure does. There is a box in WV named "Death by Crossfit". Pretty sweet name. I have a couple of their shirts. 15 min AMRAP 30 wall balls at 12' 20 push ups 10 alternating box step ups at 115# 20" 4 rounds even ETA: starting some strongman training with some guys on Saturday. |
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Posted: 1/15/2015 10:45:44 AM EDT
[#37]
18 min AMRAP
15 box jumps at 24" 12 push press at 115# 9 T2B 5+18 |
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Posted: 1/15/2015 10:46:55 AM EDT
[#38]
Quote HistoryQuoted: 18 min AMRAP 15 box jumps at 24" 12 push press at 115# 9 T2B 5+18  |
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Posted: 1/15/2015 2:44:06 PM EDT
[#39]
Quote HistoryQuoted:
18 minutes of that? I'm sure the first 3 rounds were cake and then... Quote HistoryQuoted:
Quoted:
18 min AMRAP 15 box jumps at 24" 12 push press at 115# 9 T2B 5+18 That's why I went slow and steady from the beginning. 
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Posted: 1/19/2015 12:06:36 PM EDT
[#40]
15 min AMRAP
6 clean and jerks at 135# 8 T2B 10 box jumps at 24" 5+14, I think. I fail at counting. ETA: also, finally hit 400 on back squat on Friday. |
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Posted: 1/20/2015 11:12:34 AM EDT
[#41]
5 Rounds
400 meter row 20 KB swings at 53# 15 push ups 17:02 |
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Posted: 1/21/2015 11:12:18 AM EDT
[#42]
Did the wod for the Lurong challenge this morning.
7 min AMRAP 5 front squats at 155# 7 bar facing burpees 5+3 |
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Posted: 2/2/2015 12:04:56 PM EDT
[#43]
I've been sick, so I haven't been doing any wods. I have been lifting though and continuing with my strongman training. I did a mini-wod for the Lurong challenge today.
5 min AMRAP DUs 124 Yeah I suck at DUs. |
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Posted: 2/3/2015 12:53:24 PM EDT
[#44]
Yesterday was a killer.
Front squats (5x3, ending at 90% max), then AMRAP with partner, alternating reps for 17mins power clean x3 (I should have used 135 as 115 was too easy) side burpees x5 (jumping over the power clean barbell) box jumps x7 (24" because I'm under doctors orders not to do box jumps...but did them anyway) So I started and did 8 and my partner did 7 plus the power cleans, burpees and one box jump when time ran out. I'm 45 and about 10-15 pounds overweight, so I was burned out. The real freaks were doing 10+ reps each. |
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Posted: 2/3/2015 2:32:56 PM EDT
[#45]
AMRAP 7:
7 power snatch, 95/65 14 ball slams, 20/14 I got 6+6, after PR'ing my power snatch by 10 pounds...twice.
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Posted: 2/6/2015 11:37:29 AM EDT
[#46]
Open wod 12.5
7 min AMRAP 3,6,9,12 . . . Thrusters at 100# C2B pullups 71 reps |
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Posted: 2/7/2015 12:07:55 AM EDT
[#47]
Snatches
2×95, 2×105, 2×115, 1×125, 3×135, 1×145 Partner WOD 5 rounds with a partner back and forth 5 power snatch 65/45 10 ring dips 15 ball slams 40/20 20 ab mat sit-ups Used tag-ins when going between partners. 18:21 Thruster to push press (From clean)- 155, 165, 175, 185 (F-195) Back squat- 6×275, 4×305, 2×325, 1×340 Complete as many rounds and reps as possible in 5 minutes of: 10 Chest-to-Bar Pull-Ups 10 Alternating Pistols 10 Kipping Handstand Push-Ups 1+6 pistols. HSPU to mat. Pistols with plates (messy) Rest 2 minutes AMRAP 5 10 push press 135 10 burpee box jumps 24? 2+6 push press |
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Posted: 2/9/2015 12:24:50 PM EDT
[#48]
9 - 15 - 21
Burpee Clusters (burpee + thruster) Box jumps at 24" 13:26 and then Max unbroken wall balls at 12 feet 67 |
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Posted: 2/9/2015 2:28:29 PM EDT
[#49]
So YESTERDAY I was at the SuperFit Games East Coast Championship, running Male/Male team scaled. Events were thus:
8 minutes to find a 1RM snatch I nailed a 195# power snatch like TEXTBOOK, so clean, just perfect by minute 3. Then spent the next 5 minutes failing at 205, but with it overhead. Just could not punch and get locked out. Team mate got the ugliest 205 in the world, caught it just above his eyebrows and was like "OH, is this an incline bench now?" Three reds if you ask me but #crossfit so it counted. Event 2: AMRAP 5 6 Thrusters (95#) Partner 1 6 Burpees Partner 2 1 Minute rest 6 Thrusters (95#) Partner 2 6 Burpees Partner 1 I took thrusters the first round, 132 reps, and burpee'd my heart out on the second round for 104. That 238 gave us another 3rd place finish, tying us for first going into... Event 3: 2 rounds of 50 wallballs 30 pullups 10 OHS (95#) As you can imagine, this was a pullup competition. The whole rig was oscillating, and my partner could not get a good rhythm on his butterflies, and the margin for error was RAZOR thin. Our 5:07 time was only good enough for Nineteenth Place. First place was a mere 4:37. That dropped us to fifth overall going into the Final: 20 Cleans (135#) 40 Toes to Bar 60 calories on the Assault Bike 40 Toes to Bar 20 Cleans (135#) We knew we were done. Our points deficit from the third event was too great to overcome to stand on the podium, and we were just fried from the day's work. Finished in 7:40, but to no effect, that was last place. And fuck that assault bike for real. Anyway. Slept, then hit the gym today for a repeat of 12.1: AMRAP 7: Burpeeeeeeeees Used a ring for a jumping target, got 104, beating my previous best by a full 8 reps. (And I am smoked today.)
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Posted: 2/9/2015 2:40:17 PM EDT
[#50]
Quote HistoryQuoted:
So YESTERDAY I was at the SuperFit Games East Coast Championship, running Male/Male team scaled. Events were thus: 8 minutes to find a 1RM snatchI nailed a 195# power snatch like TEXTBOOK, so clean, just perfect by minute 3. Then spent the next 5 minutes failing at 205, but with it overhead. Just could not punch and get locked out. Team mate got the ugliest 205 in the world, caught it just above his eyebrows and was like "OH, is this an incline bench now?" Three reds if you ask me but #crossfit so it counted. Event 2:AMRAP 56 Thrusters (95#) Partner 16 Burpees Partner 21 Minute rest6 Thrusters (95#) Partner 26 Burpees Partner 1 I took thrusters the first round, 132 reps, and burpee'd my heart out on the second round for 104. That 238 gave us another 3rd place finish, tying us for first going into... Event 3:2 rounds of50 wallballs30 pullups10 OHS (95#) As you can imagine, this was a pullup competition. The whole rig was oscillating, and my partner could not get a good rhythm on his butterflies, and the margin for error was RAZOR thin. Our 5:07 time was only good enough for Nineteenth Place. First place was a mere 4:37. That dropped us to fifth overall going into the Final:20 Cleans (135#)40 Toes to Bar60 calories on the Assault Bike40 Toes to Bar20 Cleans (135#) We knew we were done. Our points deficit from the third event was too great to overcome to stand on the podium, and we were just fried from the day's work. Finished in 7:40, but to no effect, that was last place. And fuck that assault bike for real. Anyway. Slept, then hit the gym today for a repeat of 12.1: AMRAP 7:Burpeeeeeeeees Used a ring for a jumping target, got 104, beating my previous best by a full 8 reps. (And I am smoked today.) #we incline bench now 
That's awesome |
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