Deadlifts, dips, rope climbs

I got to choose my own wod tonight.

3 rounds for time:
25 deadlifts @ 185
25 ring dips
5 rope climbs

Time: 14:26 or something close to that

Pushups, rope climbs, and OHS

This was a modification of a games wod

3 rounds for time:
30 hand release pushups
1 rope climb
21 OHS at 95 lbs

Time: 10:44

Not to bad. My pushups need work.

front squats and short metcon

This was a good way to start the week. I needed to lift something heavy.

Single Front Squats
1, 1, 1, 1, 1,

Weight: 245, 255, 265, 275, 265

Then...
For time:
10 ball slams
8 burpees
6 pushups

Time: 3:53 or something close to that.

The 12 days of Christmas

This is one of the best holiday wods

For time:
1 squat clean and jerk at 225 (scaled to 185)
2 muscle ups
3 hspu's
4 Kb high pulls
5 Kb swings
6 burpees
7 box jumps
8 wall balls
9 toes to bar
10 pistols
11 ring dips
12 one arm Kb snatch

Do this the song
Time: 34:14 or something close to that

Snatches and pullups

My shoulders seemed dead tonight. Also, snatches took me a little warmup.

Amrap 12 minutes
3 snatches max weight
12 pullups

Load and rounds: 6 rounds at 135 and 6 rounds at 145.

I thought I could do more weight. Oh well.

Deadlifts and double unders

I thought my legs were pretty dead after last night. But, I guess not dead enough.

5 rnds for time

5 deadlifts at 275 lbs
50 double unders

Time: 5:29

Not too bad. The weight wasn't that bad at all.

Front Squats, Situps, Box Jumps, and Pushups

I did this wod a week ago, but forgot to post it.


4 rounds for time:
15 front squats at 95/65 l lbs
20 situps
15 box jumps at 28/24 in.
20 pushups


Time:  13:04 or 13:14 (can't remember)


I created this wod, it was a pretty good one.  

Thrusters and Burpees

This was a killer wod to start the week:

21, 15, 9
Thrusters at 115lbs
Burpees

Time:  7:29 at 115lbs

This sucked, but I am really happy with my time.

Fran

What a terrible way to start the week

"Fran"
21, 15, 9

Thrusters at 95 lbs
Pullups

Time: 3:22(pr)

This is the first time I did Fran with all butterflies. Happy to pr.

Nutts

I had to miss a couple of wods, so I thought I would take this on:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 24:46 or 24:56, don't remember

The wall balls doubled my time

Single Deadlifts

I finally hit a new PR last night

Deadlifts

1, 1, 1, 1, 1

Weight: 400lbs

I am happy to finally break the 400 lb mark.

Double unders and snatches

This was the mainsite wod a couple of weeks ago.

7 rounds for time and load

35 Double Unders
1 rep max snatch for weight

Time: 9:06

Loads: 135, 145, 155. 165, 175(f), 175, 185(f)

After the wod, I hit 185 lbs.

5x5 Back Squat

Heavy day to start the week.

5x5 Back Squat
5, 5, 5, 5, 5

Weight: 255, 265(pr), 275(f), 255, 245

I was pleased with this PR. I really wanted 275, but I will get it next time.

Deadlifts, hang power cleans, push press, and double unders

I created this wod on the fly.

For time:
Complete 3 rounds of each before moving on to the next couplet

20 DU's
21 Deadlifts at 115 lbs

30 DU's
15 Hang Power Cleans at 115 lbs

40 DU's
9 Push Press at 115 lbs

Time: 13:36

The Double Unders were mostly unbroken. The weight gave me a little trouble.

Box Squats

Today was my first time doing box squats.

Box Squats
2, 2, 2, 2, 2, 2, 2, 2

Weight: 185, 205, 215, 225, 235, 245, 255, 265 (pr)

Not too bad. I don't know if I could have completed 275 while maintaining perfect form. We concentrated a lot on form tonight

Chipper wod

For time;
20 L pull ups
5 Burpees
20 Handstand push ups
10 Burpees
20 Toes to bar
15 Burpees
20 Push ups
20 Burpees
20 Push ups
15 Burpees
20 Toes to bar
10 Burpees
20 Handstand push ups
5 Burpees
20 L pull ups

Time: 19:05

This was the second fastest time. I appeared as though the L Pullups and handstand pushups gave me the most trouble.

Wall ball 2'fers and Double Unders

This was the first time for these wall balls.

For time:
21 wall ball 2 for 1
42 double unders
15 wall ball 2 for 1
30 double unders
9 wall ball 2 for 1
18 double unders

Time: 5:17

The wall balls were not as awkward as I predicted.

White

This was a new hero wod:

"White"

5 rnds for time:

3 rope climbs
10 toes to bar
21 walking overhead lunges with a 45 lb plate
400m run

Time: 23:55 while wearing a 20 lb vest. Not too bad

Clean and Jerks

This was last nights workout.

Clean and jerks
One rep

Weight: 235 (squat clean)

Tied my old PR. Can't seem to move up. I cleaned 240, but could not get it locked overhead.

Nicole

This was supposed to be a break from heros before tomorrow:

"Nicole"
AMRAP 20 Min
370m Run
Max Effort Pullups

Rounds and Pullups:  7 rounds:  39, 30, 25, 21, 20, 20, 22 = 177

This was a good PR for me.  I think we had an extra round in there because the run was shorter.  But, even with one less run, it would still be a slight PR.

Coe

Second night of hero wods:

"Coe"
10 rnds for time:
10 Thrusters
10 Ring push ups

Time: 14:11

Not too bad. My ring pushups need a little work.

Rowing and Double Unders

We had our choice for the end of the week.  Despite exhaustion:

For time:
500m Row
50 DU's
400m Row
40 DU's
300m Row
30 DU's
200m Row
20 DU's
100m Row
10 DU's

Time:  10:19

I probably could have gone faster on the Row

KB Swings/Burpees/run/Box Jumps/Wall Balls

This wod was right up my alley.  But it sucked:

5 Rounds for Time:

21 KB Swings
21 Burpees
350m Run
21 Box Jumps
21 Wall Balls

Time:  37:14

This Sucked horribly

Single Hang Power Snatch

The heavy day of the week.

Single Hang Power Snatch

1, 1, 1, 1, 1, 1, 1

Weight:  135, 155, 165(f), 165 (pr), 170(f), 155, 135

I was told recently that I do not push with my legs, but pull entirely with my arms.  This became evident to me today.

Deadlifts, Pullups, Double Unders

Yesterday's wod worried me in the beginning, but, it turned out to kill me in a way I did not expect.

21, 15, 9 for time:

Deadlifts at 245lbs
Pullups
Double Unders

Time:  5:14 rx

I thought the deads would kill me.  However, they went rather smoothly and it was the double unders I struggled with.  Interesting.

McGhee

This used to be a feared wod. But, last night was great:

McGhee
Amrap 30 minutes

5 deadlifts at 275 lbs
13 pushups
9 24 in box jumps

Rounds: 16

I did the deadlifts at rx'ed weight and I did not kill my back. Awesome.

Snatches

I thought I would have to scale this after Fall Brawl over the weekend.

Max reps in 5 minutes

Power Snatch at 135 lbs

Reps: 34

Not bad considering how tired I was. This was one rep off Patrick.

Rowing/pushups and deadlifts/toes to bar

It is three days out from competition. So, not too much effort.

Complete both couplets twice for time:

Row 500m
25 hand release pushups

Then ...

25 Deadlifts at 155 lbs
25 toes to bar

Time: 12:56 (I think)

Again, not 100% effort here. But, it was good to move.

Hang Power Cleans and Pullups

This was a good way to start to the week.  Competition on Saturday, so this will be the only day going hard for the week too.

For time:
21, 18, 15, 12, 9
Hang Power Cleans at 95 lbs
Pullups

Time:  6:something

I can't remember where I finished.  I did almost all butterflies.  It is fatiguing forearms that make the butterfly much harder.  I need to increase my forearm endurance.

Box jumps/ TTB/ burpees

For time:

30, 20, 10

Box jumps at 24 inches
Toes to bar
Burpees

Time: 8:36

Killed it.

Chipper

Tomorrow is barbell for boobs. This was the last random metcon of the week:


For time
20 Double unders
30 Handstand push ups on 25 lb plates
20 Double unders
30 Chest to bar pull ups
20 Double unders
30 Wall balls
20 Double unders
30 Hand release push ups
20 Double unders

Time: 10:39

the hspu's killed me. This time is terrible in my mind. I have to get better at HSPU's.

Single Push Jerks

I almost never train heavy push jerks

Single Push Jerks
1, 1, 1, 1, 1

Weight: 205, 215, 225(f). 225(PR), 245(f)

I could have hit 235 if I did not jump 20 lbs to 245.

Sqauts, deadlifts, lunges

This is one of the "CrossFit leg days"

3 rnds for time:
50 squats
50 deadlifts at 95 lbs
50 walking lunges (25 each leg)

Time: 16:51

Not too bad, the hi volume deadlifts killed me back.

Snatch work, rowing and bench press

Today was an extra Sunday wod. We work on things we can't do in a class setting,

Snatch work:
Muscle
Power
Squat

Then . . .

For time:
200 m row
10 bench press at body weight
200 m row
9 bench press
200 m row
8 bench press
200 m row
7 bench press
200 m row
6 bench press
200 m row
5 bench press
200 m row
4 bench press
200 m row
3 bench press
200 m row
2 bench press
200 m row
1 bench press

Time: 18:09

The snatch work is good. I was working on starting with my feet wider so that I would not have to pick them off the ground when dropping into my squat. The bench press was heavier than I wanted. It was no where near unbroken.

Deadlifts and Karen

The end of the week was a doozy.

Single Deadlifts

Weight: 385

Then ...

Karen
150 wall balls for time

Time: 9:46

The deadlift was 10 lbs less than my PR. Also, this was the first time I ever did Karen. I hate wall balls and now I know why. Terrible.

Chipper

I love long choppers, this was the final 2009 individual wod.

For Time:

15 Squat cleans @ 155 lbs
30 Toes to bar
30 Box jumps
15 Muscle ups
30 Push press w/ 45 lb DB
30 Double unders
15 Thrusters @ 135 lbs
30 Pull ups
30 Burpees
15 Overhead walking lunges (each leg) w/ 45 lbs plate

Time: 18:59

The prescribed weight did not kill me as bad as I thought it would.

Power Snatch and OHS

Today was a much needed day dedicated to heavy weight.

Power Snatch
1, 1, 1, 1, 1, 1, 1

Weight: 135, 155(f), 155, 165(f), 165, 170(f)

Overhead Squat
3, 3, 3

Weight: 185, 195 (PR), 205(f)

The power snatch was really awkward after I have been training then squat snatch so much. Also, I think I could have pushed through 205, but I lost focus on the second rep and allowed my shouders to fall weak.

Weighted Pullups and GI Janes +

I love heavy weighted Pullups. We topped it off with a mindly paced met con:

Single weighted Pullups

1, 1, 1, 1, 1, 1

Weight: 65, 80, 90, 105, 115, 120(PR)

Then . . .

For time
35 GI Janes with TTB

Time: 4:03

A GI Jane is a burpee pullup. We added toes to bar each time for more difficulty.

MU, HSPU's, GHD's

This was the start of what should be a great week of wods.

AMRAP 20 min
3 MU's
6 HSPU's on 45 lb plates
9 GHD's

Rounds: 8 plus 1 MU

This was not too bad considering the HSPU's killed me and I had to do singles.

5x3 deadlifts

This was the first part of the wod on Wednesday.

5x3 deadlifts

3, 3, 3, 3, 3

Weight: 315, 335, 350 (PR), 355 (F), 335

I was disappointed in my weight, but happy that I maintained good form and did not hurt my lower back.

Back squats, then power cleans, pushups, GHD's, and Jumping Squats

I had to go to the 6am today. Yuck.

Back Squats
5, 5, 5

Weight: 245, 255, 265(PR)

Amrap 10 min
2 power cleans at 185 lbs
4 hand release pushups
6 GHD's
8 jumping squats

Rounds: 8 plus 1 clean

Not too bad. My squats need to be heavier.

Death by Pullups

This is one of my favorites.

Death by Pullups
Minute 1 ... 1 pullup
Minute 2 ... 2 pullups
Minute 3 ... 3 pullups
Continue until you cannot complete the requires pullups for that minute

Rounds: 14 w/ chest to bar, 2 more with regular pullups

Front squats, then burpees, muscle ups, and rope climbs

This was the first extra wod for the week on Sunday so that we can get closer to Competition shape.

Front Squat
135(5), 185(5), 205(3), 225(2), 225(2), 225(3)

Then . . .

3 rnds for time:
5 burpees
1 MU
5 burpees
1 MU
5 burpees
1 MU
3 rope climbs

Time: 8:43

I need to get better at getting back on the rope with less rest.

Deadlifts, Toes to Bar, Burpees

This was a good way to end the week.

AMRAP 16 minutes:
5 Deadlifts at 275 lbs
10 Toes to bar (I did toes through rings)
15 Burpees

Rounds and Reps:  7 rounds plus 2 reps

I broke up the deadlifts by 3 and 2 for most of the workout.  But, it did not bother my back at all, so I am getting better.

Wall balls/box jumps/KB swings

Usually, I would not be looking forward to this one. However, because I need to get better at wall balls and box jumps, I was looking forward to this.

21, 15, 9
Wall balls
Box jumps at 28 in.
Kb Swings at 1.5 pood

Time: 6:43

Was happy with this. But, from watching other heats, it looks like I could have gone faster. The wall balls were only broken on the 15 set. The box jumps were not terribly broken, but I did rest.

The Bear Complex

This is one of my favorite wods, which is weird because it is all heavy oly lifting.

"The Bear Complex"

5 rounds of 7 sets
1 set is:
Deadlift
Hang power clean
Front squat
Shoulder to overhead
Back squat
Shoulder to overhead

Each set ends when the bar touches the ground. However, the bar cannot rest on the ground. You may string the movements together as long as you pass through each movement.

Weight: 115, 135, 155(PR), ran out of time

This was a really broken set, but I followed the rules and completed the work.

Double Unders/Pullups/box step ups

I really liked the look of this wod.

4 rounds for time:
20 double unders
20 pullups
20 box step ups holding a 45 lb plate

Time: 10:06

Actually, it turned out to be a little more awkward than I thought. It was really hard to do the box step ups quickly. I did all Pullups unbroken and as butterflies.

"JT"

Looks like this week is going to be an upper body week.

"JT"
21, 15, 9
HSPU's
Ring dips
Pushups (I did hand release for this wod)

Time: 9:56

I did my first 21 HSPU's unbroken and I am pretty happy about that. They died off for the next two rounds,

Box jumps/burpees/deadlifts

This was a good way to finish off last week. This post is a little late:

5 rounds for time:
15 box jumps - 28 in box
10 burpees
5 deadlifts at 255lbs

Time: 8:06

The box jumps felt really good. I still meed to get my deadlifts to be unbroken.

Single Jerks

I woke up this morning with a small cold. Combine that with the fatigue from this week, and there was no way I was going to PR.

Single Jerks
Max effort

Weight: 225lbs

This was way off my old PR

400m walking lunge

As if my quads were not tired enough:

For time:
400m walking lunge

Time: 9:24 with 387 steps


Ouch!

Hang power cleans and situps

My legs are getting pretty sore after yesterday and today.

10 rounds for time
15 hang power cleans at 105 lbs
15 Situps/GHD (alternate Situps and GHDs each round)

Time: 16:53

This was a great wod and just the time domain I like. I had to break up the cleans more than I wanted. But, I am still happy.

It is always a mystery what will come up on a Monday.

Amrap 20 min
10 pistols
15 Wall balls
20 pushups

Rounds: 5 (wearing the weight vest)

We followed the wod with bottom to bottom squats. I kept it at 10. Not too bad.

HSPU's, AMRAP (Rope, Power Snatch, Ring Dips), DU's

I created this wod to kill those who showed up on Saturday morning.  I think it worked.

Buy In:  30 HSPU's
then . . .

5 min AMRAP
1 rope climb
3 Power Snatch (115/75)
5 Ring Dips

Rest 2 Minutes
repeat 4 times
then . . .

100 DU's for time

Time:  HSPU:  1:54
Rounds:  4, 3, 4, 4
Time:  DU's:  1:30

Overhead squats

I was wanting a heavy day, this worked.

2 overhead squats

Weight 200 lbs (PR)

This was meant to be a single rep PR, but I squeezed off 2.

Burpee box jumps, wall balls, walking lunges

I was looking for a tough metcon tonight. This was pretty good.

3 rounds for time:

10 burpee over box jumps 28 in box
20 wall balls
30 walking lunges

Time: 9:03

The wall balls were pretty broken up. I still need to het better at those.

Heavy Cleans, SDHP, Knees to Elbows, Shoulder Presses

This was yesterday's wod.  I created it after being asked to coach.

Max Effort Squat Cleans in 3 attempts

then...

5 rnds for time:
10 SDHP 95lbs
10 KTE's
10 Shoulder Press 95lbs

Load/time:  240lbs (PR?)/9:57 Rx

The strict shoulder presses gave me a little awkward feeling.  Otherwise, tough shoulder work.

Ghd, du, squat snatch, ctb

Labor day wod for me and Rachel.

Buy in: 100 DU

4 rnds, each for time:

15 GHD
20 DU
10 squat snatch at 115 lbs
20 CTB

Time: 4:06, 4:18, 5:02, 5:52

Cash out: 100 DU

Not to happy with the way I burned out. On the flip side, I did 97 DU unbroken for the cash out.

This was a great workout to end the week.

As many rounds as possible in 16 minutes
10 Burpees
20 Push ups (hand release)
30 Squats

Rnds: 5

Rachel and I were partners. We did well together. She was not able to start each move until I finished. I hope I did not keep her waiting too much.

Nancy

There seems to be a theme this week. We have done the Ladies all week.

Nancy:
5 rnds for time:
400m run
15 OHS at 95 lbs

Time: 15:03 rx

I thought this was a PR, but apparently, I have finished the wod in around 14:57 before. Oh well, I think I am still feeling it from the Mountaineer Crossfit Games.

Daniel

CF West Virginia did this wod yesterday, so I thought I would give it a try.

"Daniel"
For time:
50 pull ups
400 pm run
21 thrusters at 95 lbs
800m run
21 thrusters at 95 lbs
400m run
50 pull ups

Time: 14:43

The runs killed me, but I am happy with this.

Push Jerks, Box Jumps, Sit ups

This one looked pretty horrible. But, that was mainly because of the box jumps.

5 rounds for time:

10 Push Jerks, 135lbs
20 Box Jumps, 24 inches
30 Situps

Time: 12:11

I was happy with this performance. I think I am finally getting better at box jumps.

Randy

This was a first for me. But, I love snatches.

"Randy"
For time:

75 Stanches (75lbs)

time: 4:53

Coach called a time out at 4:40. At that point, I had 5 snatches left. So, I grabbed the bar and busted them out unbroken. I find it hard to believe that it took me 13 seconds. But, I will just have to go faster next time so that there is no question.

Manmakers and Situps

The workouts are becoming more exhausting as this week goes on.

For time:
15 manmakers
45 Situps
10 manmakers
30 Situps
5 manmakers
15 Situps

Time: 10:45 with 30 lb dumbbells

I would do 35 lbs in the future. I did 30 lbs because of the rough week.

Sprint, Deadlifts, HSPU's

Murph is still taking an effect. But, I pushed through:

3 rnds for time:

200m Sprint
21 Deadlifts (225/135)
15 HSPU's

time: 13:14

This was a little slow in my mind, but with week, this is to be expected.

Ground-to-Overhead and Toes-To-Bar

I was looking forward to this wod. I love snatches.

For Time:
21, 15, 9

Ground-to-Overhead (95/65)
Toes-to-Bar

Time: 6:37

Murph

This was an appropriate workout for the Fourth of July.

"Murph"
For time:

Run 1 mile
100 pullups
200 pushups
300 Sqauts
Run 1 mile

Break up the pullups, Pushups, and Squats any way you want

Time: 37:17

I was happy with this time. I wanted 36 minutes, so I am close. That is over 2 minutes faster than last time.

Isabel

This is a great wod and very technical.

"Isabel"
For time:
30 snatches at 135 lbs

Time: 3:36

That is almost 1 minute and 20 seconds faster than my last time. Great way to end the week.

Running and Squats

This is a classic crossfit wod. Rachel and I went back and forth all day on whether we would skip this wod and save it for Isabel tomorrow. But, we decided to go. Of course, as soon as I heard "GO," it was on.

4 Rnds for time:
400m Run
50 Air Squats

time: 12:56

Not too bad. My running is getting better.

Snatch Grip Deadlift

I attempted to pull some weight before I had to coach yesterday. Someone else in the box did 285. So, my quick goal was just to pull the heaviest in the box.

Snatch Grip Deadlift
2, 2, 2, 2, 2, 2

weight: 295 (PR)

I probably could have pulled more, but I had to start coaching class.

hang squat cleans and muscle ups

I was really excited when I saw this workout today. Right up my alley:

For time:
5, 4, 3, 2, 1

Hang Squat Clean (155lbs)
Muscle ups

time: 3:30

I don't think that is quite an exact time, but it was right around that time.

Chipper

This is my kind of wod. I told them it would be quick:

For time;
400m Run
15 Squat clean & jerk at 95 lbs.
20 CTB Pull ups
25 Box jumps
400m run
25m Burpee broad jumps
20 toes to bar
15 squat clean and jerk
400m run

Time: 15:30

Running, pushups, situps, ski jumps, back extensions

Today, we visited Crossfit WV today. It was great.

3 rnds for time:
Run 100m
50 manmakers - pushups with rows
50 situps
50 ski jumps
50 back extensions

Time: 39:55

This wasn't too bad. The manmakers got pretty tough.

6x2 front squats

This was the heavy workout for the week.

Front squats
2, 2, 2, 2, 2, 2

Weight: 225, 230, 230, 235, 235, 240(PR)

Not bad.

Wall balls and box jumps, then deadlifts and pushups

these were not in my wheelhouse. Well, maybe the chest slapping pushups but that was not enough to carry my ass through the wods.

As many rounds as possible in 10 minutes
21 Wall balls
15 box jumps @ 28in.
Clock then starts immediately;
3 rounds for time
15 Deadlifts @ bodyweight
9 Chest slap push ups

First wod: 4 rounds plus 15

Second wod: 4:33 at 175 lbs

My back was hurting from the box jumps, so that did not help the deads. I need to figure this out.

Split Jerks

Two heavy nights in a row. Not good for this little body weight guy.

Max 1 rep in 12 minutes:

Weight: 245 lbs

This was my PR from last time. Also, last time, I hit this number after running a mile and a half. Hhmm.

Deadlifts

Today was a max effort day.

Max 1 rep in 12 minutes:

Weight: 385 lbs

My PR is 395. So a little weak today.

Cindy

I chose Cindy. I did it as prescribed, so no weight vest, no chest to bar pull ups, no hand release pushups.

22 rnds.

I wanted 24. I don't think this is my best, but I have not done normal Cindy in so long that I don't have any records of my old PR.

100 burpees for time

After the challenge, I was expecting a slighty bigger PR. But, a PR is a PR.

100 Burpees for time: 6:07

That is three seconds faster than last time.

Helen on Steroids

This was a games workout from last year.

"Helen on Steroids"
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Time: 24:00 rx'ed

I did this wod at the YMCA after it was posted in the 2010 games. This was a 7 second PR. I am wondering my the PR was not more. Could be a number of reasons.

Deadlifts and box jumps

This was one of the Regional workouts for this year. I had to scale the weight on the deadlifts.


21-15-9 For time;
Deadlift (porch: 275 lbs)
Box Jump at 34 inches

Time: 8:55 porch

5x5 Back Squats

Day two of the week. Heavy

5x5 Back Squats
5, 5, 5, 5, 5

weight: 225, 230, 245, 255, 260 (PR)

The form began to break down and I really did not think I would get 260 lbs.

Nicole

This was a great way to end a tough week. Thank god the heat finally broke.

"Nicole"
AMRAP 20 min
400m Run
max effort Pullups

Pullup reps - 30, 28, 25, 21, 23, 21 = 148

I am happy with this.

Lunges, running, and burpees

I was not excited when I saw this wod.

3 Rounds for Time of;
50 Walking Lunges
400m Run
21 Burpees

Time: 13:00

Not too bad. The burpees were not as bad as I thought they would be.

Single Thrusters

This was a nice break from hero wods this week, but I still hate Thrusters.

Thrusters
1, 1, 1, 1, 1, 1, 1

Weight: 165, 175, 185, 195, 205, 215(PR), 220(f)

Not to bad. I really want 220.

Nate

I chose this wod because I was supposed to coach tonight. Turns out, I was an athlete.

"Nate"

2 MU's
4 HSPU's on 45lb plates - head to ground
8 KB swings - I held 35 lb DB in each hand to get close to 2 pood

rounds: 11 rounds + 3 reps

Not too bad.

Half Bull

For today's Memorial Day we planned to do the hero wod "Bull" in honor of the soldiers. But, our class was so big that we needed to make it a team wod. I, for my own records, decided to do more than everyone else and complete half of the full wod.

"Half-Bull"
2 rnds for time
100 DU's
25 OHS (scaled to 115 lbs)
25 pull ups
800m run

Time: 23:00 something

Not too bad, but I slowed down significantly after that.

New chipper

Because we missed wednesday's chipper, I called a substitute today when no one showed up for the Happt Hour class.


For Time;
Row, 20 calories
20 DB push presses
50 double unders
20 box jumps
20 wall ball
50 push ups
3 rope ascents

Time: 6:59

It was nit completely unbroken, but I am happy with this time.

Run, pull ups, squats, snatches, burpees, run

After a rest night last night, I was ready to get at it again today. It was angood chipper.

800m run
40 pull ups
80 squats
20 one armed snatches (1 pood) each arm
40 burpees
400m run

Time: 14:45

Diane

Second named wod in two days. I was feeling it after "Grace," toes through rings, and burpees yesterday.

"Diane"
21-15-9 For time;
Deadlifts
Handstand push ups

Time: 4:49

That is a big PR. But, I still broke it up a lot. I need to get better at HSPU's. Also, Zappa beat me by a second. Next time!

Grace

This was a good way to start the week.

"Grace"
For time:
30 clean and jerk at 135 lbs

Time: 2:30

This was a 16 second PR. I will take that.

Wallballs, Box jumps, and push jerks

I am getting increasingly sore as the week goes on. Last night did not help.

21-15-9
Wall Balls
Box Jumps
Push Press at 95 lbs

time: 5:53, I think.

I have to keep pushing myself through wods.

Thrusters and Situps

I had to workout on my own today in order to coach 530 and 630. I miss the push of having others around.

7 Rounds for time:
7 thrusters - 115 lbs
21 situps

Time: 10:58

Deadlifts and Burpees

Another great wod to keep up intensity.

5 Rounds for time;
5 Deadlifts
10 Burpees

Time: 4:52, I believe, while wearing the weight vest.

Pistols and Pullups

This was a great wod for starting the week. It was intense, but did not kill me for the rest of the week.

For time;
40 Pistols
100 Pull ups
This workout may be partitioned how ever you choose. Post partition and time to comments.

time: 5:25

Partition: 10 rounds of 4 pistols and 10 pullups

I alternated my pullups as standard kip and butterflies. the butterflies are getting a lot easier.

Single Clean and Jerks

Tuesday's wod was a team wod, so I did nit record my score. Tonight:

Max Effort Clean and Jerk

Weight: 235 (PR)

My legs and forearms were pretty beat from Monday and Tuesday. As such, I was surprised that I PR'ed.

Thrusters and burpees

This was a pretty good way to start the week.


5 rounds for time;
15 Thrusters
15 Burpees

Time: 12:40 something

I need to start writing down my times while I am at the box.

Kb swings, pushups, squats

Tonight was a short and sweet wod.

3 rounds for time:
10 KB swings (1.5 pood)
20 hand release pushups
30 squats

Time: 6:41(?) with the weight vest

I had to make it a little harder. It made it really suck.

5x5 front squats

It has been a rough week thus far. Then, my worst favorite squat.

Front squats:
5, 5, 5, 5, 5

Weight: 195, 205, 215, 225 (PR), 235(f)

Then, HSPU’s for tabatas. I think I kept it at 3.

Jeremy

In memory of a fallen child, CF HQ created this wod:

"Jeremy"

21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Time: 5:50

I barely beat Cashman. That sucks. I need to get mentally back in the game and push myself beyond the suckfest. DO IT!!!!

127 burpees for time

I accidentally skipped my burpees on Sunday for the 100 day burpee challenge, so I had to do 127 last night. I decided to make it my workout.

127 burpees for time:

Time: 10:27

I think. That sucked. My 100 burpees was slower than my last 100 burpees also. Rachel thinks it is because my mind knew I had to do more than 100.

Open Wod 6

Don't know why I did not record my open wod 5 score. Oh well, this is the final week:

Open Wod 6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Reps: 93 - that was up to 15 reps of each move and 3 thrusters

I wanted 18, but 15 was good.

Single Dead Lifts

Tonight, we started with some single deadlifts.

Deadlifts
1, 1, 1, 1, 1

weight: 395 (PR)

After that we did a modified team wod:

5 ronds
15 burpees
21 KB swings at 1.5 pood
12 pullups

I have no idea how we scored this. It was fun. I did most of my pullups at butterflies.

Open Wod 6 tomorrow.

Single Clean and Jerk

We had a hopper wod today. Out of the hat, I pulled Max Effort Clean and Jerk. Awesome.

Single Clean and Jerk

1, 1, 1, 1, 1, 1, 1

Weight: 185, 205, 225, 235 (PR), 245 (f), 245(f), 245(f)

I thought my old PR was 235, so it is nice to see that I pr'ed today. I almost had 245 if I could just get my elbows around.

Single Snatches

After resting Monday night, last night was the first workout of the week. The legs were still a little sore from the 400m walking lunges.

Single Squat Snatches

1, 1, 1, 1, 1, 1, 1

weight: 155, 165, 175(f), 175(f), 175(f), 175, 180(f)

Something was off in my mechanics last night. I did not hit my old PR.

Open Wod 4

I finally made it to CFC yesterday to attempt the 4th Open Wod. Unfortunately, my legs were still (and are still) shot from the 400m walking lunges. Ouch.

Open Wod 4

AMRAP 10 Min
60 bar-facing burpess
30 OHS at 120lbs
10 MU's

Rounds: 0 rnds, all burpees and all OHS = 90

Not too bad. If my legs were not sore, I think I could have done more. I may try it again once I heal.

Lynne modified

Because we only have one bench at the box, we had to sub this wod.

"Lynne"

5 rnds for time
Max effort pushups
Max effort pull-ups

Total reps: 232

I actually like this better than doing Lynne with bench press. I feel like I get more work.

400m Walking Lunge

I was looking forward to this wod. But, my enthusiasm proved to be a little misplaced.

400m Walking Lunge

Time: 13:10 (?) while wearing the weighted vest.

This sucked. I have to remember to warm up my groin next time. The tightness and pain really slowed me down.

1.5 mile Run, Shoulder to Overhead

Last night was a fun combination.

You have 20 minutes to complete:

1.5 mile run
then
Establish your 1 rep max shoulder to overhead

Run was completed around 9 minutes
Weight: 245 lbs.

This was pretty good. Not sure what my 1 rep max is with a jerk.

Open Wod 3

Because we were busy last Wednesday, we did the 3rd Open Wod on Sunday.

AMRAP 5 Minutes

1 Squat Clean
1 Jerk
Weight: 165

You must complete a full squat clean and full jerk for each round. If you complete the squat clean, but miss the jerk, you may re-clean the weight whatever way you want in order to get the jerk. The round does not count until you complete both. You may only count one squat clean if it is your last squat clean before calling time.

Rounds: 17
Reps: 34

This was really heavy for me. I wanted 20 +, but that just didn't happen.

C2B pull ups, pistols, double unders

We showed up early today and did an amrap instead of the heavy squats called for:

Amrap 12 min

5 C2B pull ups
10 pistols
15 double unders

Rounds: 10

I may have been able to do more. My pistols were pretty unstable today thanks to Michael on Tuesday.

J.T.

This is one of my favorite Crossfit workouts.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 10:36

This was so slow because it was the first time I ever did the wod on rings. Big difference.

Michael

CFC is going to follow the mainsite for while.

"Michael"

3 rnds for time

800m Run
50 Back Extensions
50 Sit-ups

Time: 22:04

The back extensions are much harder than the good mornings. That slowed me down.

Paul

Tonight was the commemorative workout for Paul. He was a Pittsburgh police officer killed in the line of duty. We did one of his wods on Saturday, but tonight's was the main site version.

Paul

5 rnds for time

50 double unders
35 knees to elbow
20 yrd overhead walk at 185 lbs (again we had to sub OHS at 95 lbs)

Time: 28:13 w/ OHS

Paul

Last Saturday, we did one of the Paul workouts.

Paul

9 rnds for time
4 strict pull ups
1 deadlift at 275 lbs
7 burpees
9 double unders
100 meter run

Time: 11:38 with a 25 lb vest, but no run

It was raining and wet outside.

Hang Power Cleans

I made up this workout today before coaching.

Hang power cleans

5, 5, 5, 5, 5

Weight: 135, 155, 165, 175, 185

I probably could have done more. But, I think 185 is a PR.

Open WOD 2

CF posted the second Open wod today. We decided to do it tonight at CFC.

Games Open Workout #2
Complete as many rounds and reps as possible in 15 minutes of:
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

Rounds: 8 rnds plus 3 deadlifts

I, once again, had back trouble with the deadlifts. Ugh, I have to get the weight off of my back.

Mary

Not my favorite:

"Mary"

As many rounds as possible in 20 minutes of
5 Handstand Push Ups
10 Single Leg Squats
15 Pull Ups

Rounds: 12

That is a PR, but I am not sure by how much.

5x5 overhead squats

We figured tonight would be a heavy day.

Overhead squats
5, 5, 5, 5, 5

Weight: 115, 135, 155, 165, 175(PR)

I thought I was going to be stuck at a low weight because my wrists hurt. But, they seemed to losen up as I got heavier.

Burpees, Sit-ups, KB Swings, Pullups, and HSPU's

I was challenged to finish in under 15 minutes tonight. Not only did Coach Patrick finish in 15:02, I wanted to beat Michelle Kinney, who did it at Men's RX.

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Time: 14:28

I did it. The only move I wish I were better at is the HSPU's.

Grace

Did not want to start the week this way. Oh well, unknown and unknowable. You do what is prescribed:

"Grace"

For Time;
30 Clean and Jerks at 135 lbs

Time: 3:01

Not my best.

Games Open wod 1

We are doing the Games Open wods at Crossfit Confluence on Saturdays. This was the firs one.

AMRepsAP in 10 min
30 double unders
15 power snatches at 75 lbs

Rounds: 5 plus 15 DU's

Not too bad. The firebreathers got 9 plus rnds.

4x10 front squats

I don't like font squats. Nonetheless:

Front Squats
10, 10, 10, 10

Weight: 175, 175, 185, 190(PR)

It was tough to get motivation tonight.

Deadlifts and one arm snatches

Thursday's workout killed my back:


As many rounds as possible in 12 minutes.
5 Deadlifts
10 KB(DB) snatches, each arm

Rounds: 7

Ouch

OHS and Jumping Pullups

I really did not want to do more squats and pull ups, but I worked hard:

For time:
21 Overhead squats
50 Jumping pull ups
15 Overhead squats
35 Jumping pull ups
9 Overhead squats
20 Jumping pull ups

Time: 4:44 at 95 lbs.

The OHS felt slow. Probably because of the 100 squats I did yesterday.

Angie

Starting off the week with a burner:

"Angie"

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Time: 15:43

That is a PR. Still Ned increase the speed of my sit-ups

Snatch, OHS, Push Jerk

This was a surprisingly technical wod. Throw in intensity, and people began to buckle.

Three rounds for time:
21 Power snatches at 65 lbs
15 Overhead squats at 65 lbs
9 Push jerks(behind the head, snatch width grip) at 65 lbs

Time: 8:03

I was challenged to come in under 9 min. Glad I could deliver.

Single Clean and Jerk

I was exhausted again tonight. After the Filthy 50 last night, my body was achy. But, pushing through . . .

Clean and Jerk
1, 1, 1, 1, 1, 1, 1

Weight: 185, 205, 215, 225(f), 225, 205, 185

My PR is 230. I was not expecting to hit my old PR or hit a new one. I was happy with 225 for tonight. It is amazing how easy 225 has become to clean

The Filthy 50

I was pretty exhausted tonight. But, I wanted to push through this wod and finish in under 25 minutes.

The Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 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

time: 22:30 (PR)

Not too bad. I am happy with the time, but I want to do more unbroken.

Cindy

After a rough weekend, we started off the week with a tough one:

"Cindy"

5 pull ups
10 pushups
15 squats

Rnds: 17 completed

This was done with chest to bar pull ups and hand release pushups.

Run/squat cleans/pullups

I was looking forward to this wod. It was a variation of the hero wod "Badger."


5 rounds for time;
400m Run
15 Squat cleans
15 Pull ups

Time: 24:30

It was not 24:30, but I did not write down my exact time. It was 24 something.

Run/Wallballs/box jumps/pushups

This was a nasty Metcon on paper. It was supposed to be rowing and not running, but with the nice weather, we headed outside.

Run 400M

then

16 min AMRAP
15 Wallballs
15 box jumps
15 pushups

Rounds: 6

I was one rep short of 7 rounds. I really need to work on my box jumps. I don't seem to have the lung capacity to keep them up. But, that does not make sense

Single snatches, then push press and double unders

This was a great way to start the week.

Snatches
1, 1, 1, 1, 1, 1, 1

Weight: 145, 155, 165, 170, 175, 180(PR)

I quit max effort early to do a second wod

21, 15, 9
DB Push press @45 lbs
Double unders

Time 2:00

I need to do mt push presses unbroken. I had to break up the 15's

Single Back Squats

despite the pain from this week's workouts, heavy back squats were on the menu.

Back Squats
1, 1, 1, 1, 1

weight: 265, 285, 300, 305, 310 (PR)

It was nice to finally break the 300 lb mark. Not only did I break the mark, I surpassed it by 10 lbs. YAY!!!

Power cleans/hspu/deadlifts/pushups/sit-ups

We had a couple short, but intense wods tonight.

As many reps as possible in 5 minutes;
3 Power cleans @185 lbs
4 Handstand pus ups
Rest, then
As many reps as possible in 5 minutes;
5 Deadlifts @ 245 lbs
7 Push ups
Rest;
Max reps of sit ups in 2 minutes.

Reps: 212

The clean weight was a little high. I need to reduce the weight if I do not get stronger by the next time this wod comes up.

Josh

I was actually feeling a little sore tonight from the burpees yesterday. But, we always have to give it all for the heros.

"Josh"

For time;
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

time: 7:45 at 95 lbs

I wanted to finish somewhere in the 8th minute, so I surpassed my goal.

100 burpees for time

We are about to start the 100 day burpee challenge. So, we set our control time today.

100 Burpees for time:

Time: 6:10

That was almost 3.5 minutes faster than a year ago.

30 Muscle Ups

This was the first time doing this on rings.

30 Muscle Ups for time:

6:44

I did this wod in Oct. 2009. On the rings, I finished in 7:09. Nice new PR.

Thrusters, Burpees, Sit-ups

We debated taking today off to rest for Saturday. But, we liked the wod so much that we decided to skip Saturday and do 5 in a row.

3 Rnds for time:
30 Thrusters (65/45)
30 Burpees
30 Sit-ups

Time: 16:48 at 65 lbs

This sucked, but I love burpees

Helen

This is one of my favorite wods. I was excited for it.

"Helen"
3 rdns for time:
400m Run
21 KB Swings (1.5 pood)
21 pullups

time: 9:23

This was about 20 seconds faster than about 4 months ago. Not too bad. I need to increase the speed of my runs.

Front squats

Heavy squat night tonight. I don't like back squats, I love overhead squats, I am ok with front squats.

Front Squats
3, 3, 3, 3, 3

Weight: 205, 225, 235, 240, 245(PR)

Maintained some pretty good form. Happy with the PR

The Valentine's Day Massacre

It is Valentine's Day. We had to do a special wod.


5 minutes max cleans (135)
-5 burpees on the minute every minute
4 minutes max push jerk (95)
3 minutes max squats
2 minutes max pull ups
1 minute max push ups

Reps: 314

Xzhibit and Debbie

I was not feeling week today, but I took a break, rested up, and went to work.


Xzibit
3 rounds for time;
3 Clean and jerks @ 155 lbs
6 Burpees
12 Box jumps

Time: 4:10

Debbie
As many rounds as possible in 12 minutes;
3 Muscle ups
6 Toes to bar
12 KB swings

Rnds: 7 plus MU's and toes-to-bar

I designed these wods and they went really well.

McGhee

It was not feeling really sore today, just a little exhausted. I was really happy to see a hero wod:

"McGhee"
As many rounds in 30 minutes of;
5 Deadlifts (275) (scaled to 245 lbs)
13 Push ups
9 Box jumps

Rounds: 15 plus 1 deadlift

This was one round more than in October, 2010. The deadlifts killed my back. It did not matter how hard I tried to keep the weight on my hamstrings, it ended up on my lower back. I have to figure out how to solve this issue.

Jackie

With exhausted legs, I attacked this one tonight as well as possible.

"Jackie"
1000m Row
50 Thrusters, 45 lbs
30 pullups

time: 8:25

I really need to string more thrusters together.

Single deadlifts

Saturday's team wod killed me today. But, I pushed through with the deadlifts:

Single deadlifts
1, 1, 1, 1, 1, 1, 1

Weight: a lot of different lifts- pr'ed at 385 lbs

Did two handstand pushups on the rings tonight. They were separated by a number of minutes in between.

Thrusters and sit ups

I had to sub coaching at the 5:30 class tonight. Then, for 6:30, the winner of Fall Brawl showed up for a visit. It was nice to go head to head.

Alternating ladder between Thrusters and Sit-ups:
10 – 1
9 – 2
8 – 3
7 – 4
6 – 5
5 – 6
4 – 7
3 – 8
2 – 9
1 – 10

Time: 5:33

Shoulder Progression

It has been a while since I did the shoulder progression. At Crossfit Confluence we try to keep the same weight throughout the whole wod. I thought this would be too light for my push press and push jerk, but I pushed so hard during my shoulder press that the same weight worked.

Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

weight: 155 lbs.

Deadlifts and burpees

Going with my love of burpees, I liked this wod from the time I saw it. The Workout:

5 rounds for time:
7 Deadlifts @ 225lbs
11 Burpees

Time: 5:43

Not too bad. A great wod.

OHS and pullups

This wod was more difficult than it looked on paper. Some might say that is a no brained with Crossfit workouts, but this one sticks out in as one of the more deceiving.

21-15-9 For time;
Overhead squats @ 95 lbs
Pull ups

Time: 4:34

I did butterflies for the last 9 pull ups. They were pretty ugly, I need to work on them a little.

USAW Open

This was the workout performed at the first ever Crossfit/USAW Open.

Singe Snatch

Weight: 165 (PR)

Single Clean and Jerk

Weight: 225

AMRAP 12 min

6 squat cleans (120 lbs)
12 pullups
24 double unders

rnds: 6 plus 3 squat cleans

Row 2000m

Friday happy hour class.

Row 2000m for time:

Time: 7:33

Fran

This was performed on 1/3/11. First wod of 2011.

"Fran"

21, 15, 9
Thrusters - 95 lbs
Pull ups

Time: 3:36 rx

Not sure how much faster I can go.

Fight gone bad

This was yesterday's random wod:

Fight Gone Bad
3 rounds, each exercise is done for one miniute, one minute rest between rounds
Wall balls
Sdhp- 75 lbs
Box jumps
Push press- 75 lbs
Row for calories

Points: 114, 85, 85 = 114

The only reason I think my numbers dropped so much was because the first time I did this, I did not do the moves in prescribed order.