Deadlifts and Handstand Pushups

With no rings at my Globo, and no paralletes, I did not want to reduce this WOD to the Pack Scaling. So, I stacked up a couple of 35 lb plates and called it a Porch Scaling. The Workout:

Five rounds for load and time of: (Porch)
Deadlift, 5 reps at 275 lbs
5 Ring handstand push-ups (35 lb plates)

Time: 5:34

Looking at the times of the BigDawgs from the mainsite, I probably should have increased my weight.

Weighted Pullups, Strict Pullups, Kipping Pullups

With really sore legs from the day before, I was really happy to see an upper body dominant wod. Unfortunately, this wod is horrible on the hands. The Workout:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Time: Around 15 minutes and 21 sets (RX)

DU, Box Jumps, and KB Swings

I am way behind posting my wods and times again. I don't know when I got so busy. Actually, I do know. I have been spending most of my time creating a new DUI website and revising my site at http://mbeckerlaw.com. Anyway, June 25th, killed me. The Workout:

Five rounds for time of: Pack - 3 rnds
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Time: 16 something.

Bottom line, it took me way too long. I went into the WOD planning to do all 5 rounds. At the end of three rounds, it took me way more time than it was supposed to. So, I burned out with a fourth round and quit. That is the first time I did not finish a WOD as I set out to complete it.

RJ

I was originally going to find another wod last night because I hate to sub rope climbs. But, after watching the commemorative video, I was not motivated to do anything else. The Workout:

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (Porch, 3 ascents)
50 Push-ups (Porch, 35 lbs)

Time: 39:41 (Porch)

I had to sub five strict pullups and five KTE's for one ascent. Killer wod, RIP RJ

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

KB Swings, Burpess, Toes to Bar

My girlfriend came up with wod yesterday. Hating lunges, I freely opted out of the mainsite wod. The Workout:

21, 15, 9
KB Swings, 1.5 pood
Burpees
Toes to Bar

Time: 8:01

I was pissed that I did not beat 8 minutes. I could not be much closure. This was a really tough wod. I highly recommend it. Don't do it after eating if you have a history with Pukey.

Overhead squats

Had to improvise some woods the other. Also, because of some scheduling difficulties, we had to cancel yesterday's workout and add another wood to this 3 day split. Overhead squats this morning. The Workout:

Overhead squats 1, 1, 1, 1, 1, 1, 1

Weight: 175, 185, 190(f), 190, 190, 185, 135

I did not feel stable enough after the first failure to move up to 195 lbs. The challenge of OHS's is clearly shoulder strength and not leg strength.

Push, Push, Push

I found this wod yesterday at Crossfit Connection because I did not want to row again. The Workout:

Push, Push, Push

3 rounds for time:

300 m Run
10 Overhead Squats 115 lbs/ 75 lbs (scaled to 95 lbs)
10 Push Press 115/75
10 Chest Press 115/75
10 Thrusters 115/75
10 Push ups

time: 17:17

I really enjoyed this one. Besides my chest being burnt out from the two days before, the mix of cardio and weights was a killer

Rowing and Bench Press

Monday's wod just looked awful. I hate rowing. The Workout:

For time:
Row 500 meters
Body weight Bench press, 30 reps (Porch at 3/4 body weight)
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Time: 21: something @ 125 lbs benchpress

I can't remember where I was on this wod. Bottom line, it sucked horribly.

Elizabeth

It occurred to me late last night that I have completely forgot about my crossfit blog over the last three days. Sunday: The Workout:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Porch - 115 lbs)
Ring dips (2X paralletes)

time: 7:46

This was around a minutes faster than my last time, so I will raise my weight next time it comes up.

15 rounds of Cindy

Friday was the last day of the three day split and I could not have
been happier to end with this wod. The Workout:

15 rounds for time

5 pullups
10 pushups
15 squats

Time: 13:46(?)

It was 13 something. I was just happy to finish in under a minute per
round.

5x5 deadlifts

This wod was actually on thursday, i messed up the last post. The
Workout:

5x5 Deadlifts

Weight: 280(pr)

I don't remember all the other weights

OHS, CTB pullups, double unders

Thursday was day two of the three day split. It was a great looking
wod, but turned out to suck. The Workout:

As Many Rounds as Possible in 20 minutes:
185 lb overhead squat, 5 reps (porch=3 reps)
10 chest to bar pullups
20 double unders

Rounds: 6 rnds + pullups + 12 double unders

Team Fun

This was a WOD created at Crossfit Confluence. I was not able to participate in it live, but my gf and I completed it yesterday. The Workout:

For time:

Each person must alternate where person#1 must complete a set before person #2 can begin on the next. You must tag your partner’s hand upon completion of sets.

Boy/Girl Partner teams

Person #1:

Run 800m

50 Thrusters @ 45 lbs

20 pullups

40 sit ups

30 box jumps

Run 800m

Person #2:

Run 800m

30 pullups

30 push ups

50 squats

30 wall balls

Run 800m

Total Time: 32:ish,

My Time: 12:42

I completed the second half of the WOD. Afterward, we realized we did not do it correctly. The original also called for tire flips, which we could not do at the globo. All-in-all a good WOD.

Muscle Ups, HSPU, Squat Cleans, Run

Sunday was a the second regional wod posted on the mainsite. I have was excited to see another competition wod. It is great to know that the mainsite views these as legitimate crossfit wods. The Workout:

For time: (Porch)
10 Muscle-ups (5)
15 Handstand push-ups (10)
155 pound Squat clean, 20 reps (135 lbs)
Run 550 meters

Time: 6:14 (?)

I can't remember the exact second. I scaled to the Porch, but I really only needed it for the cleans. I have to get stronger.

Overhead Squats and Chest To Bar Pullups

Got to the gym early this morning. Love an early workout. I have been feeling really strong in my overhead squats lately, so I wanted to give this WOD full weight to see how I did. The Workout:

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Time: 8:00ish (problem with the stopwatch)

This was about double the time it took Rob Orlando. Taking into account he is a train, I still feel really slow.

Randy

Well, it is another weekend, which means I am really behind in posting my times. This was actually Thursday's workout, but I was so busy yesterday that I did not have a chance to post. The Workout:

"Randy"

75 pound Power snatch, 75 reps for time. (Porch: 55 lbs)

Time: 6:57 (Porch)

My snatch form did not feel right. If I did not bother me so much, I probably could have gone faster.

Double Unders and Run

The mainsite wod yesterday was a running wod. Typically, my gf and I just stay home and run around the neighborhood. When I got home from work, we needed a quick wod before the storms came. So, I created on. The Workout:

4 Rounds for Time:
30 Double Unders
400m Run

Time: 10:46

It was a little harder than I expected. I forget how long my street is.

5x5 Shoulder Press

I was happy to see a max effort wod last night. I was not happy to see shoulder press. It is so hard to resist the urge to push press or jerk the weight. The Workout:

Shoulder Press
5-5-5-5-5

Weight: 115, 120, 125, 130 (PR), 135 (Fail)

This seems really weak to me. I finished with 10 split jerks at 135 lb to give into the urge to jerk. It felt good.

The Seven

I have been neglecting the blog for a few days. I blame the holiday weekend. The end of the last three day split was Sunday. The Workout:

"The Seven"

Seven rounds for time of: (Porch - 5 Rounds)
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 25:03

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.