Bear Complex

This wod always seems better in my head

Bear Complex

7, 7, 7, 7, 7,

Weight: 95, 115,  135, 155

I don't think this was a PR. My legs were smoked after Murph.

Murph

One of the best hero wods

"Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Time: 32:39

This is a huge PR for me. Not vested.

Heavy snatch and clean and jerk

I haven't posted here in a while, but I wanted to record a PR.

Heavy Snatch
Single rep

Weight: 200 (PR)

Heavy Clean and Jerk
Single rep

Weight: 245

Tabata hang power cleans and pushups

This was another great wod for me this week.

Double alternating tabata:

Hang power cleans at 135lbs
Pushups

Reps: 185

It was a full tabata of both movements, but they alternated each tabata round.

Nancy

I haven't done this wod in a long time.

"Nancy"

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

Time: 11:43

This is another huge PR.

Helen

This is one of my favorite wods

"Helen"

3 rnds for time
400m run
21 KB swings at 1.5 pood
12 Pullups

Time: 7:42

This was a huge PR. Very excited.

Nicole

This is one of my favorites,

"Nicole"
AMRAP 20 min
400m run
Max effort Pullups

Pullup reps: 149: 45, 20, 15, 15, 16, 15, 17

I don't know if those reps are correct. I did not add them up. That's what I can remember. The max reps at 149 is correct. I tore in round two and could not butterfly anymore.

McGhee

This was brutal way to start the week and not a great wod for me:

"McGhee"
AMRAP 30 min

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

Rounds: 14

I felt like crap during this wod. But, I did all deadlifts unbroken.

Wall balls/Pullups/double unders

This was an awful way to finish the week.

For time:
50, 35, 20
Wall balls
Pullups
Double unders

Time: 14:something

I can't remember the exact time I finished.  But, it was under 15 minutes.

KB swings/Box Jimps/ring dips

This was a killer wod.

AMRAP 15 min

10 KB swings at 2 pood
10 24 in box jumps
10 ring dips

Rounds 9 plus 10 reps

I was happy with this. This wod killed me.

Monday's wod

I managed to post 2 quick wods today.

Wod #1

2 rnds for time:
400m run
20 DB push press at 45 lbs
25 KB high pulls at 2 pood

Time: 5:25

Wod # 2

5 rnds for time:

5 deadlifts at 275 lbs
10 burpees

Time: 6:11

I felt terrible tonight. 275 in a metcon is still really heavy.

Cleans/Pullups/Box Jumps

This was a variation of a signals wod from the Summer Sizzler Competition over the weekend.

3 rnds for Time:

7 deadlift/hang power cleans (155 lbs)
14 Pullups
21 Box Jumps (24 inches)

time:  6:29

Really happy with this time.

Run, SDHP, Sit-ups, Squats

This was a pretty good wod.  I created it.  It worked out just about as I planned.

4 rnds for time:

Run 400m
15 SDHP
20 Sit-ups
15 squats

Time:  11:42 (?)

It was in the latter half of the 12th minute.  I did everything unbroken, which was awesome.

Cleans and Pushups

This was a good way to start the week.

For time:

10 .....1 Cleans at 135
1 ......10 Pushups

Time:  5:41

I was happy with this time.  I had to beak up the Cleans by 5 and then the remaining after doing the first 10 unbroken.  Once at 5 and below, I did the cleans unbroken.  The pushups were all unbroken.

Ryan

Changed the posted wod slightly

"Ryan"
5 Rounds for time:

7 MU's
21 Burpees

time:  16: something

Not too bad.

2012 Games Chipper

Decided to do this one at the Sunday open gym:

For time:

10 OHS at 155lbs (I did 135 lbs, scaled all weights by 20 lbs)
10 Jump over Box
10 Fat Bar Thrusters at 135 (115)
10 Power Cleans at 205 (185)
10 Toes to bar
10 Burpess Muscle Ups
10 Toes to bar
10 Power Cleans at 205 (185)
10 fat bar Thrusters 135 (115)
10 Jump over Box
10 OHS 155 (135)

time:  16:something

I was not under the timecap.  Brutal.

2012 Games Track Triplet

I had to try this wod today while the games competitors were doing it.

3 rnds for time:

8 split snatch at 115 lbs, alternating legs
7 bar MU's
400m run

Time: 11:37

That is really slow compared to the realt competitors, but I did finish below the games time cap.

Max effort bench press

Not a common movement in CrossFit

Single Bench Press

Weight: 260

Happy about this PR.

Run, KB Swings, Burpees

This was a great way to end the week:

3 rnds for time:

400 m Run
21 KB swings at 2 pood
12 Burpees

time:  12:11

I wore a 25 lb vest for this wod as well.

Muscle ups, chest slapping pushups, and Box Jumps

This was a sub wod while I had to coach:

AMRAP 10 min:

2 Muscle Ups
4 Chest Slapping Pushups
6 24 in Box Jumps

Rounds: Just under 10

Hidalgo

This was the 4th of July wod.  Killer:

"Hidalgo"

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

time:  52:35 (i think)

Running and Thrusters

This wod looked terrible from the beginning

AMRAP 16 min

400m run
max effort Thrusters at 95 lbs

Thruster Reps:  82

I was really happy with my result.

Push press and box jumps

This was a workout right up my alley.

21, 15, 9

Push press at 115
24 in box jumps

Time: 3;13

The box jumps were not games standard.

Single Clean and jerks

I love this movement.

Single clean and jerks

Weight: 245 (pr)

Loved it. The jerk was really smooth and easy. The clean was struggled a little.

Lunges, Wallballs, Push Press

This wod looked terrible.  Then, I added the weight vest.

For time:

100 Walking Lunges with weight vest and 25 lb plate
50 wall balls with weight vest and 20 lb ball, 10 ft target
25 push press with weight vest and 135 lbs

Time:  10:45

I was happy with this time.

Run, ctb's, OHS, plyo pushups, run

This was a nasty wod:

For time:

Run 800m

Then ...

3 rnds
5 chest to bar Pullups
10 OHS at 95 lbs
15 plyo pushups on a med ball

Then ...

Run 800m carrying the med ball

Time: 12:27

Really happy with this.

Deadlifts and burpees

This was the first wod back from vacation. It sucked.

AMRAP 7 min

7 deadlifts at 185

7 burpees

Rounds: 9 rounds plus 7 reps

Not too bad. I am happy with it.

Snatches and burpees

This was a quick wod:

21, 15, 9

Hang power snatches at 75 lbs.
Burpees

Time: 4:23

This crushed my shoulders. Not too bad.

Single snatches

We did single snatches last Friday.

Single snatches

1, 1, 1, 1, 1

Weight: 185 (PR), 200(f)

I think I have done 185 before. Otherwise, this is a PR.

Hang Cleans and Situps

This was a quick and painful one:

5 rnds for time:

15 hang cleans at 135 lbs
15 Situps

Time:  7:32

Murph

This is the regular Memorial Day wod:

"Murph"

For Time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Time:  35:50

I am pretty sure this is a PR.

Single Back Squats

We just did back squats a week ago, plus my legs are smoked from this week.

Single Back Squats

1, 1, 1, 1, 1

Weight: 315 was max

Not a PR

Strength chipper

This was an awesome metcon:

For total max reps

400m Run

Handstand push ups

400m Run

Pull ups

200m Run

KB Swings

200m Run

Push press

400m Run

Push ups

400m Run

Toes to bar

Reps: 240

I really can't remember each exercise individually.

DT

I always look forward to this wod, and it always sucks:

"DT"
5 rounds for time

12 deadlifts at 155
9 hang power cleans at 155
6 push jerks at 155

Time: 9:48

This is a pr by almost 1 minute. Pretty excited.

30 Muscle Ups for time

One of my favorite wods:

30 Muscle Ups for time

Time:  5:45

That is like a 30 second PR.  Awesome.

KB swings, sit-ups, and burpees

This looked like a killer wod:

AMRAP 30 minutes

10 KB swings at 2 pood
10 sit-ups
10 burpees

Rounds: 15 plus 23 reps

It was a terrible wod.

Single Back Squats

Good start to the week.  Need a good heavy day every so often.

Back Squats

1, 1, 1, 1, 1

weight:  325 (PR)

Between each round I did 20 air squats and 7 MUs.  They went pretty well.

3x3 Deadlifts

This was yesterday's wod.

3x3 Deadlifts

3, 3, 3

weight: 365

I have no idea what my other weights were, but I pulled 365 without hurting my back.  I am happy with this.

Push Jerks, Pullups, and High Pulls

This was a quick wod.  Not too bad.  

3 rnds for time:

10 Push Jerks at 135 lbs

10 Chest to bar Pullups

10 KB high pulls at 2 pood

Time:  3:56

This wod felt slower than it was.  I wanted to do the pullups unbroken, but they were not.  

RJ

This looked like a brutal hero. It was:

"RJ"
5 rounds for time

800m run
5 rope climbs
50 pushups

Time: 41:38

Not too bad. I had to wait a lot for others to share the rope. I don't think that slowed me down much. I would have been resting on the rope anyway.

Bear complex

This is one of my favorite wods. However, today was a twist: you had to stop at each separate lift.

Bear Complex

7, 7, 7

Deadlift
Hang power clean
Front squat
Push press
Back squat
Push press
Control to ground
Tap and go

Weight: 115, 135, 140

I am really happy with 140. Afterwards I did a snatch complex. Instead of the clean and front squat, I did a hang power snatch and over head squat. I did 95 lbs.

100 burpees, run a mile

This was a great way to start the week. I wanted a knock down wod:

For time:

100 burpees

Run a mile

Time: 5:48 (100 burpees) 12:47 overall

Really happy with this. Not sure I could have done the burpees faster, it I could have run faster.

Deadlifts and Muscle Ups

This is the first part of the last workout of the 2012 regionals:

3 rnds for time:

7 deadlifts at 275
7 muscle ups

Time: 4:51

The prescribed weight is actually 345 lbs, but there is no way I am ready to do that weight. I will hae to work up to it.

Front Squats, Wall Balls, Toes to bar

After a brutal flag football game yesterday, I was not excited about doing anything today.

Front Squats
3, 3, 3

Weight:  225, 245, 250 (PR)

then . . .

3 Rnds for Time:
21 Wallballs
21 Toes to Bar

Time:  6:23

I could have gone faster on the metcon, but my hips are torn to pieces from football.  Happy with my front squat PR.

Crossfit Total

Always a good test to check progress:

"Crossfit Total"

1 rep Squat
1 rep Press
1 rep Deadlift

Weights:  310, 155, 395 = 860

Not too bad.  I was happy with my squat.  However, my press and deadlift appears to have plateaued.

Squats, Deadlifts, and Lunges

This is a horrible CrossFit leg day:

3 rnds for time:

50 squats
25 deadlifts at 95 lbs
30 walking lunges

time:  8:36

not too bad.  I did all of the first round unbroken.  I did all deadlifts unbroken.

Single Back Squat

I was coaching this night, but decided to step in for a few squats.

Single Back Squats

1, 1, 1, 1, 1

Weight:  305 lbs.

Not quite a PR, but close.

Paul

This is a hero wod for an officer who was killed in Pittsburgh:

"Paul"

10 Rnds for Time:
4 strict pullups
1 deadlift at 275 lbs
7 burpees
9 DU's
100m Run

Time:  16:32

Or something like that.  I did it the other day, can't quite remember my time.

Running, Rope Climbs, HSPU's

This was similar to a past workout we did. Good way to start the week and get outside:

AMRAP 18 min

400m Run
1 Rope Climb
Max effort HSPU's

HSPU Reps: 60

Not too bad. I managed to keep my HSPU's 7 and above. My runs started fast, but died off around round 4.

Amanda

I was saving myself for this one. I did not try very hard during Nicole yesterday because I wanted a fresh attempt today.

"Amanda"

For time:
9, 7, 5

Muscle ups
Squat snatches at 135 lbs

Time: 6:34

I felt really good. This was the first time I was able to tap and go my muscle ups.

Single Split Jerks

Last Monday we did a variation of the shoulder progression. I was only concerned with my split jerk:

Split jerks

Weight: 140 lbs

I think that was the max I hit that day. No clue where my max is.

Open wod 12.5

This was the final Open wod for this Games Season:

Open WOD 12.5

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: 103 that is 13 Thrusters into the round of 18

I still wanted more reps, but this was a 10 rep PR from 2011, so I am progressing.

Bear Complex, Pistols, HSPU's, and Sit-ups

I did not put forth my best effort tonight.

AMRAP 12 minutes

1 Bear Complex at 155 lbs
4 Pistols
8 HSPU's
16 Sit-ups

2 Bear

Rounds: 4 rounds plus 4 Bears

I did not push this wod for two reasons. First, I was dead for Eva last night. Second, I am trying to recover for the open wod on Thursday.

Eva

This was a terrible way to start the week. But, I did it.

"Eva"

5 Rnds for time

800m Run
30 KB swings at 2 pood
30 Pullups

Time: 41:36

Not too bad. I am happy with my performance, but I am paying for it now.

Open Wod 12.4

This wod was terrible. I hate wall balls

Open Wod 12.4

AMRAP 12 min

150 wall balls
90 DU's
30 Muscle Ups

Reps: 252

That was up to 12 MU's. I wanted 15, but 12 isnt bad.

5x5 Deadlifts

I really don't like deadlifts.  Probably because I am not good at them.

Deadlifts
5, 5, 5, 5, 5

Weight:  315, 335, 345 (PR), 335

I gave up after 4 because we had to get on with class.  Not bad, I guess.

Box Jumps, Push Press, Toes to Bar

This was the third Open Wod

AMRAP 18 min

15 box jumps at 24 in box
12 push press at 115 lbs
9 toes to bar

Reps: 9 plus 3

This was pretty good and sucked

Grace

I really did not want to do this today. But, I am glad I did.

"Grace"

For time:

30 Clean and Jerks

Time: 2:21 (PR)

Great feeling.

Rope Climbs, Burpees, and Squats

This was the second wod this week that I decided to do with a weighted vest:

AMRAP 7 minutes
3 Rope Climbs
9 Burpees
21 Squats

Rounds:  4

Not too bad.

Open Wod 12.2

This is the second wod for the 2012 CrossFit Open

Amrap 10 Minutes
30 snatches at 75 lbs
30 snatches at 135 lbs
30 Snatches at 165 lbs
Max effort at 205 lbs.

Reps:  63 Reps

I was happy that I squat snatched 165 lbs three times.

Front Squats and Met Con

To begin the week, we started with Heavy followed by a Metcon:

5x5 Front Squats
5, 5, 5

Weight:  185, 215, 235 (pr)

then . . .

AMRAP 12 min

2 Power Cleans at 185 lbs
4 HSPU's
6 Weight Pullups at 45 lbs

Rounds:  7 rounds plus Cleans and HSPU's

I was happy with my Front Squats.  Also, I handled 185 power cleans better then I thought.  The only disappointment was the pullups.

7 minutes of Burpees

This was the first Open wod of 2012.

Amrap 7 min

Burpees

Each rep must see chest and thighs tough the ground and must touch a target 6 inches above standing reach

Reps: 110

Not too bad.

Burpees, Wall Balls, Sit-ups

This looked like a tough wod.  And, it was:

Amrap 9 min:

1 Burpee
3 Wall Balls
5 Sit-ups

3 Burpees
5 Wall Balls
7 Sit-ups

5 Burpees
7 Wall Balls
9 Sit-ups

and so on for 9 min.

Rounds:  I finished the round of 13 burpees, 15 wall balls, and 18 situps

MU's, GHD's, Pistols, DU's, and Sprint

This was a little special wod for Patrick and Me.  Good way to start the week:

AMRAP 16 min
4 MU's
8 GHD's
16 Pistols (8 each leg)
32 Double unders
200m Sprint

Rounds:  4 plus MU's and GHD's

Not too bad.

Single Clean and Jerks

This was Saturday's wod.

Single Clean and Jerks

1, 1, 1, 1, 1

Weight:  Max was 240 (pr)

I finally PR'ed at this lift.  The Jerk was not graceful, but I got it up.

Thrusters and Muscle Ups

This WOD sucked about as much as I thought it would:

Amrap 18 min
3 Thrusters at 115 lbs
1 Muscle Up
6 Thrusters
2 MU's

And so on until the 18 min runs out

Round : 21 Thrusters, 7 MU's, and 10 Thrusters

Hang Cleans, Front Squats, Push Press, Push ups, Squats

This was a fantastic met con:

AMRAP 15 minutes
5 min hang power cleans
4 min Front Squats
3 min Push Jerks/press
2 min Pushups
1 min air squats

5 burpees on the minute, every minute, start and end with burpees.

Reps:  189

I was not happy with my Front Squats, but I made up reps with the pushups and air squats.

Single Overhead Squats

Always need to work on strength.

Single Overhead Squats

1, 1, 1, 1, 1

Weight:  175, 195, 205, 215, 220 (PR), 225(f)

The 220 went up fairly easy, so I thought I would give 225 lbs a shot.  I could not jerk the weight overhead, so I never had a chance to try the squat.

double unders/pullups

I have been waiting to do pullups all week:

AMRAP 20 min:

50 DU's
max effort pullups

number of pullups:  156

Not too bad.  I started with 35 pullups and dwindled down from that.  I finished with rounds of 12.  The first three rounds were butterflied.  After that, my forearms were too tired to continue.

Deadlifts, Wall Balls, and Running

Despite my soreness from the weekend's competition, I pushed through this one:

For time:
21 Deadlifts at 245 lbs
21 Wall Balls
400m Run
15 Deadlifts
15 Wall balls
400m Run
9 Deadlifts
9 Wall Balls
400m Run

Time:  9:15

Not too bad.

"DT"

This is a nasty hero wod:

"DT"
5 rnds for time:

12 deadlifts at 155 lbs
9 Hang power cleans at 155 lbs
6 Push Press at 155 lbs

Time:  10:45

I have no idea how this was for me, but is sucked.

Burpees, Squats, Pushups, and Wallballs

This is a week before a competition.  So, hard for two days and then slacking the rest of the week:

For time;

6 Burpees
30 Squats
6 Burpees
30 Push ups
6 Burpees
30 Wall balls
6 burpees
30 Wall balls
6 Bupees
30 Push ups
6 burpees
30 Squats

Time: 10:28


Wallballs need work.

Hansen

This was a great hero wod.

"Hansen"
5rnds for time:

30 KB Swings at 2 pood
30 Burpees
30 Situps

time:  27:53

The KB swings were really heavy because this was the first time I swung an actual 2 pood KB in a wod.  The burpees were harder than I thought.

Fran

I really do not like this workout:

"Fran"
21, 15, 9

Thrusters
Pullups

Time:  3:17

All pullups were butterflies.  I still can't do the 15 round of thrusters.

Rowing, Situps, Squats, Ring Dips, and DU's

I designed this wod and think it was a great way to finish the week.  

For time;

750m Row

30 sit ups

50 SDLHP’s at 45 lbs

30 Squats

25 SDLHP’s

30 Ring dips

100 Double unders

Time:  10:46 (I think)

The SDHP's were the sub for rowing.  With only two rowers at the box, we needed to compromise. 

Two couplets

Despite soreness:

For time:
15-10-5
Hang power cleans
Toes to bar

Rest 2 minutes

Then;

30-20-10
Push jerk
Sit ups

Times: 2:47 and 7:27

My push jerks at 135 lbs need work.

Josh

This wod is right up my alley:
Josh
21 overhead squats
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

Time: 5:31 PR

Back squats

This was a good heavy day top finish off the week.

Back squats
3, 3, 3, 3, 3

Weight: 275

This ties my old PR. Just did not have it in me to try 285. I probably could have got it.

Delta

I had a sick weekend, so I was not sure how I would perform tonight.

For time;

30 Wall balls
30 Burpees
30 Power cleans at 115 lbs
30 Push press at 115 lbs
30 Back squats at 115 lbs
30 Sumo deadlift high pulls at 115 lbs
30 Box jumps at 30 inches
30 Toes to bar

Time: 17:30

Apparently, that was a crushing time, so I am happy.

The Filthy Fifty

This was a good finish to the week.

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

Time: 23:29

Not to bad. I have been such above 25 minutes forever

Pullups, box jumps, kb swings

After a night off, I was interested in giving this one my all:

21, 15, 9

Pullups
Box jumps at 24 inches
Kb swings at 1.5 pood

Time: 4:04

Pretty good. I wanted to finish in less than 4 minutes.