Strongman AMRAP

20 min AMRAP

3 Tire Flip and Jumps
6 Jerry Lunges (55#)
9 Jerry Swings
12 One-Armed Hammer Swings*
15 Dubs

*Hold the sledge hammer in one hand - 12" from the head of the hammer

This was a really fun WOD... REALLY fun.

Victoria

This WOD has been floating around for a few weeks. It's named after one of the teachers in the Sandy Hook tragedy. The WOD's numbers have special significance:

5rft
10 Thrusters 95#
14 Box Jumps 24"
12 Sumo Deadlift High Pulls 95#
12 Burpees
27 KB Swings 1.5p

She was a teacher for 5 years. Her class room was number 10. The shooting happened on the 14th of December (12), 2012. She was 27 years old.

Extremely tough WOD, would do it again in a heart beat.

Jackie

I haven't done this WOD in about eight months. 

Jackie

For Time:
1000m row
50 thrusters 45#
30 Pullups

I PR'd by almost a full minute!

GHDs / Deadlift / Pullups

For my second WOD of the day, I decided to switch it up a tad.

21-18-15-12-9-6-3 of:

GHD Situps
Deadlifts 155#

*with 10 pullups per round

The GHDs killed me! good WOD though..

Kettlebell / Pullups

5rft

5 KB Snatches (L)
5 KB Snatches (R)
5 KB Overhead squat (L)
5 KB Overhead squat (R)
10 KB Swing (1.5p)
5 dead hang pullups

This was one based off of one I did in Omaha. It's a good one!

12 Days of Strongman Christmas

For the first WOD back from my break, I went big... Big and HEAVY

12 Days of Strongman Christmas

1 Tire Flip
2 KB Clean and press 2p
3 Weighted situps 45#
4 Burpee Pullups
5 Box Jump 30"
6 Ring Dips
7 Goblet Squats 2p
8y yolk carry
9 Dubs (x3)
10 Hammer Swings
11 Knee-to-Elbow
1200m row

This was tough! As "12 Days" WODs should be.

Taking a Week Off

I'm physically destroyed, so I consciously decided to take a week off. I was antsy about two days in (and possibly did a moderate lift mid-week), but I feel awesome going into next week!

Competition Day at Blackhills Crossfit

Competition day!

I got adjusted, cracked, trained, and rested. I felt pretty good going in. It's a team competition. I felt pretty good going in. I was paired with a girl that was pretty new, but we still did alright.

WOD 1:

12 min AMRAP
3,6,9... of:

Deadlifts 165#
Bar Facing Burpees 
*Only one partner may work at a time, each must finish a round before moving on.

WOD 2:

3 minutes power cleans
2 minutes rest
3 minutes front squats
2 minutes rest
3 minutes barbell shoulder-to-overhead
*The team’s score is the total power output (weight X reps).
*Each partner gets a barbell. Only one partner may be working at a time. *One of the team’s barbells must be on the floor at all times. 

We made it to the semis, which means we were able to "enjoy" the third workout.

WOD 3:
For time: 

Add caption

1000m row
100 double unders
50 kb swings (55/35)
50 jumps over the box (24/20)
40 chest to bar pullups
40 wallballs (20/14 both to 10′ line)
30 toes to bar
30 overhead squats (95/65)
20 handstand pushups
20 kb swings (70/55)
10 clean and jerks (185/125)
10 snatches (135/95)
* 20 minute time cap.
* Both partners may work at the same time. 
* The partners may work on different tasks at the same time.
* The tasks may be performed in any order. 
* The athlete must complete a task in its entirety before moving on. 

I felt good. I liked the WODs, and felt like I did alright. I still wasn't 100%, and I could've probably done better with a more "hand chosen" partner, but we made the top 1/3, so I'll take it!

Me on the ride home.. haha

 

Row / Ball Slams

I have a competition coming up. I didn't want to smoke myself, but I wanted a long WOD.

1k Row
50 ball Slams 20# ball
1k Row
40 ball Slams
1k Row
30 ball Slams
1k Row
20 ball Slams
1k Row
10 ball Slams

Didn't work. 5k worth of rows is a lotta f'n rows!

EMOM Push Press / Overhead Squat

On the minute, for 20 minutes:

5 push press 155# (odd minutes)
5 overhead squats 155# (even minutes)

This was BRUTAL! I loved it!

Clean and Jerk / Bar Facing Burees

3rft.

10 Clean and Jerks 165#
10 Bar Facing Burpees
1:00 rest

My back has been janky since Linda, but felt pretty good tonight.

MAINSITE 20x20

This was the mother of all chippers - which happened to pop up on Mainsite.

For time:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Rough... 'Nuff said.

Hang Snatch / Box Jump

A lift and a little WOD tonight

Power Snatch 
 3-3-3-3-3

THEN

7 Min AMRAP 
1,2,3...

Box Jump 24"
Hang Power Snatch 95#

This was done after a power snatch lift day

Squats / Situps / Hammer Swings

Continuing on my abnormal movement kick:

3rft

100 squats
50 situps
25 hammer swings
1:00 rest *

*10 burpee penalty each time the hammer touches the ground during the ENTIRE WOD.


This one was fun! ...like "little kid on a playground" fun. I didn't have any penalties - and stayed under 15:00

Jerry Can Hold / KB Press / WB Situps

I wanted to do some unconventional movements tonight

5rft

:30 Jerry Can hold (90# ea)
20 KB strict press
20 Wallball situps 20#

Good workout! SMOKED my arms

Run / KB / Pullup

Still wiped from yesterday, so I changed up the pace a bit.

400m run
21 Pullups
21 Kettlebell Swings 2p
Run
15 Pullups
15 KB Swings
Run
9 Pullups
9 KB Swings

Pretty easy compared to my last couple weeks! I've been fighting off several bugs, so hopefully (getting through this one) is indicative that I'm almost out of the woods being sick. Fingers crossed.

Linda

THere are a few WODs that just don't get revisited often. Linda is one of them.

Linda
10-->1 

Deadlift (1 1/2 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)

The last time I did this was over a year ago. I looked back at previous posts, and I was sore for a week after doing it then. Probably why it's been over a year since doing it last...

My weights were a little weird. I've dropped a little weight, but my bench went up in weight from last time (my clean and deadlift RX'd weight dropped slightly).

But I PR'd by over 4 mins!

Press Day

Shoulder Press
3-3-3-1

Push Press
3-3-3-1

Push Jerk
3-3-3-1

*The weight can only decrease if you fail a lift. this includes moving from one lift to the next

I've intentionally have been focusing on upper body lifts. Since the Box jump debacle, every time I put a heavy load on my Achilles, I've been getting shooting pains in the ankle. It's been getting better, but I don't want to aggravate a seemingly minor twinge.

Ring Dip / Overhead Lunge / Hammer Swing

5rft:

15 Ring Dips
20 Overhead Lunges (45# plate)
25 hammer swings

The kiddos were very much in the way, so my time is a bit inaccurate.

2-for-1s / Farmer's Walk

AMRAP 12 minutes:

3,6,9...

2-for-1 burpees
2-for-1 wall balls*

*Farmer's walk between each movement (80', 90#+ each jerry can)

My hands are still torn up. The farmer's walk didn't help. If I were to do this again, I'd probably make it for a 20+ minute AMRAP. It seemed as if it just ended too early.

Clean / KB Snatch / GHD

3rft

6 Power Cleans 185#
12 Kettlebell Snatches 2p
18 GHD Situps

This was my second Thanksgiving Day WOD. I REALLY liked this one.

5K

Thanksgiving day 5K run!

Done in a wind storm.

Paul

Paul

5rft:

50 Dubs
35 Knees to Elbows
20y overhead walk 185#

I tore midway through - which will probably end my insane Ladies / Hero WOD streak.

Morrison

Morrison

50-40-30-20-10 of:

Wall balls 10', 20#
Box Jump 24"
Kettlebell swings 1.5p

*50m between each station

I didn't PR from last time I did this, but I seem to remember issues with the box height, and the weight of the KB. I also added distance between each station... But maybe it's a bunch of excuses.

Bradshaw

Bradshaw

10 rounds of:

3 Handstand Pushups
6 Deadlifts 225#
12 Pullups
24 Dubs

I was on a "Ladies" kick, but I think it's evolved to "Hero" WODs.

This was the first time I did this WOD. It put a hurt on.

Barbara

Barbara

5 rounds of:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3:00

I felt great after this one. My splits looked pretty solid as well... Oh, and I PR'd.

Midline Chipper

Midline Chipper

:30 Plank hold*
400m Run
75 Situps
75 Good Mornings (45#)
1:00 Plank Hold
400m Run
50 Situps
50 Good Mornings
1:30 Plank Hold
400m Run
25 Situps
25 Good Mornings
2:00 Plank Hold

*The time is only accrued when you are in the plank. If you fall out, the time stops (but doesn't reset)


Say goodbye to getting out of bed like a normal person the next day.

Strict Press

Ankle is still hurting!

Shoulder Press

5-5-5-3-3-3-1-1-1-1-1

This lift is just frustrating to me. I hit my old PRs easily, but can't break through.

Death by Box Jump x3

Let me preface this by saying that this is just a BAD idea - don't do it.

Death by box jump at 30", 24", then 20". 1 minute rest between each.

I got over 750 total reps, and a janky Achilles.

Overhead Squat / Ring Pushup / Bar Facing Burpees

16 Minute AMRAP

7 overhead squats 95#
8 ring pushups
9 bar facing burpees

This is one of those that will deceive you. the transfer from ring pushups to bar facing burpees is rough, but then going from burpees to the overhead squats is just mean.

Bear Complex / Burpees

7rft:

5 burpees
5 bear complex 115# *

*immediate 5 burpee penalty for dropping the bar in the middle of the round


Bear Complexes are always "fun" to throw into a WOD. I've done them many different ways - including sandbag bear complexes and kettlebell bear complexes.

I'm still not 100%, so this was rough. I did drop the bar once.

Karen

Karen

150 Wall balls 10', 20#

For time


I was feeling sick, but I tied my previous PR.. I'll take it.

Isabel

Isabel

30 Snatches 135#

For time

I PR'd on it this time - which is nice... Last time I did Isabel, I didn't.

Hammer Swing / Box Jump / C2B Pullups

5rft
22 Hammer Swings *
14 Box jumps
8 chest to bar pullups

*Hammer swings ere: low left, low right, high left, high right, under.

This was a good little one. The arms were toast after all those swings!

Deadlift / Overhead Squat

Establish a 1rm on:

Deadlift
Overhead Squat

Then:

5rft

3 Deadlift 70% 1rm (340#)
5 overhead squat 70% 1rm (155)

This was an awesome WOD! I PR'd both of my lifts tonight!

Shoulder Press

Shoulder Press

5-5-3-3-1-1-1

I PR'd my 1rm by 5#.... FINALLY!!!

Run / K2E / WB Sit-Ups / Burpees

3rft:

400m run
22 knees-to-elbows
22 wallball situps 20#
22 burpees

This was an AWESOME WOD!

EMOM Heavy Clean and Jerk

EMOM
12 minutes

3 clean and Jerk 185#

ouch!

Overhead Squats / Situps

21-18-15-12-9-6-3

Overhead squats 75#
Sit-ups *

* stations were set up approx 50' apart.

This was a quick WOD. I did this for my class because they had problems with "hustle".

Run / Squats / Box Jumps

still sticking with the lower body

800m run
40 air squats
40 box jumps 20"
400m run
40 box jumps 20"
40 air squats
800m run

good little WOD

Hang Clean / Front Squat / Burpees

My biceps were still hurting, so I tried to go easy on 'em.

21-18-15-12-9-6-3

Hang gleand 95#
Front Squat 95#
Burpees


It didn't hurt the arms, but it was still a good ole' fashioned "suckfest"

Box Jump / Press / Dubs

9 box jump 30"
9 shoulder press 115#
9 double unders
15 box jump 24"
15 push press 115#
15 double under
21 box jump 20"
21 push jerk 115#
21 double unders

for time

My arms were KILLING me from Nicole the night before, and I thought this would help... I was wrong.

Nicole

It was time for a benchmark

"Nicole"
 20 min AMRAP

400m run
pull-ups, max rep

I destroyed my old PR - but tore a bicep... oops!

Strongman Chipper

I wanted a LONG chipper... and I got it!


50 slosh tube sit-ups
10y "low banger" (Sled w/ 45# plate)
5 stone lift / tire flip
40 left handed hammer swings
30y sled pull 145#
30 sandbag squats 100#
200y Jerry Can carry 70# ea.
200y sandbag carry 100#
30 sandbag squats 100#
30y sled pull 145#
40 right handed hammer swings
5 stone lift / tire flip
10y "low banger" (Sled w/ 45# plate)
50 slosh tube sit-ups

It DESTROYED me.

Back Squat / Muscle-Ups

Back squats

1-1-1-1-1-1-1

then

3rft:
10 back squats 265#
5 muscle-ups

I didn't PR on the lift, but the WOD was awesome!

Our Level 1

My wife and I went to Crossfit Roots this past weekend to get our Level 1 CrossFit Certs. It was quite the experience. Aside from the fried quads, the sore hands, the "I almost puked conversations, the no-reps, and my small bout with dehydration, I'd say it was an AWESOME weekend.

The night before:

We live three hours away from Boulder and I had to work on Friday. So after work, we loaded up the kiddos, and headed down to Colorado. The boys were crabby (they refused to eat what Ali and I wanted, so we had to stop once for gas, and twice for food), and my youngest one was getting over being sick, but we were still making decent time...

That is - until we heard an awful grinding noise as we were pulling into Boulder...

Yup - our brakes completely fried... like to a point where we couldn't brake without thinking whole the tire was going to fall off. We eventually got to the hotel to meet some family. It was good to see them, and they were a life saver over the weekend.

Day 1:

Despite the toasted brakes, we hobbled the car to CrossFit Roots for day 1. The boys went with my family, and as Ali and I began class, my family scurried to find a place to get our brakes fixed (by what turned out to be a place that completely ripped me off).

Class started with intros, what was to be expected from us in class, a lecture on some of the philosophies of CrossFit. We then went into breakout sessions. (AKA we went to learn exactly HOW wrong all of us were doing squats, and presses.) In these sessions, we went over fundamental movements, and got cues as to how to improve... and they worked! I've never been so sore doing air squats in my life!

After lunch, and near the end of the day, we had one last break-out session where we were taught the "Thruster" and the pull-up... Which means one thing - the dreaded "Fran".

One thing about Fran: she's a harlot in and of herself - but to add altitude, a day of getting worn down in the name of "proper form", and (to only be found out later) dehydration, Fran just becomes nasty.

However, at first, I was feeling great! I was the first one done with the Thrusters, and on the pullup bar. I was flying along (with my first 11 reps done) when I hear our instructor Kurtis say, "None of those reps count, Jeremy. Start over!" Yup! no-rep x11. Defiantly, I did my second "first" 21 pullups unbroken... Then the dehydration kicked in.

I stumbled through the rest of the WOD, feeling like I was going to puke, with a headache, and dizzy. As I'm lying on the floor in agony, Ali says, "they're doing the picture now..." I managed to stagger over, and faked a smile thrice. After they finished, I stumbled out and commenced dry heaving.. in front of everybody.

Moral of the story? Hydrate or Die!

I eventually recovered later that night, had a chance to hang out with the boys, drive our car (with pristine brakes), and got some sleep.

Day 2:

Because we have two young boys, we are hardly ever on time to anything. Ali and I left the hotel a tad late, forgetting breakfast. We swung into Whole Foods, and got a bite, and scurried into class about 10 minutes late... to the relief of the instructors... They started to think that I died the night before.

Day 2 was a lot like day 1. We learned about diet and programming, as well as the deadlifts, cleans, snatches, and muscle-ups. Because our muscles were tight from the day before, they were screaming on day 2 - so we welcomed a WOD... until we had to sit and let the muscles slowly tighten up more.and.more...

After lunch and the lectures, we had a test.

The test was not bad. The wording was a little janky at placed, but there was plenty of time to sift through everything. I was told by the instructors to yell "TIME" when I finished.. I decided against it. I finished, somewhere in the middle... and didn't want to look like Delta Bravo.


The Weekend:

All in all, this was a great weekend!

Despite all the missteps, the weekend was awesome! I highly recommend both new CrossFitters and Vetrens alike to take some time to learn exactly "what is CrossFit" and how to improve. I feel like I'm much more knowledgeable of what I'm doing, and why I'm doing it. And I know this will transcend - not only in CrossFit, but in many other aspects of life as well.

HSPU / Burpee box jump over / SDLHP

You know those WODs that look easy on paper, but then they destroy you?

3rft:

12 Handstand pushup
15 burpee box jump over 24"
12 Sumo deadlift high pull 95#

This one put the hurt on.

Death by Deadlift

Death by Deadlift

EMOM perform 1 deadlift at 225#. Add 1 rep every minute. the WOD ends when you aren't able to perform the required reps in the required time*

*No-reps will be called on 1)Weight dropped from the standing position, 2) hips not fully extended, 3) back rounding in any way.

This was ROUGH!

...and here's my sweat angel.

Med Ball Cleans / Pushup / Situp

This was the second WOD in the L1 Cert.

8min AMRAP of:

8 pushups
10 med ball cleans
12 situps

Good WOD! I liked it

FRAN!

FRAN

21-15-9

Thrusters 95#
Pullups

This was at my L1 Cert. I didn't PR, but I did get a) no-repped on my first 11 pullups before I was called out, and b) a bad case of dehydration. (More on that later)

I still beat a vast majority of people in the class. I'll call it a "W".

...and yes, I still hate this WOD

Snatches

I took today to be a skill and lifting day.

Snatches

1-1-1-1-1-1-1*

*you may attempt the same weight multiple times before moving to the next rep.

I'm not the best at snatches, so I decided that I would spend extra time working on my skill work. I would do my single rep - sometimes several times at the same weight until my form looked (and felt) good - before I'd move on the the next rep.

I PR'd!

Burpee Pullups / Front Squats / Dubs

I got this from one of my Twitter Followers:

21-15-9 of:

Front Squats 95#
Burpee pullups
Double Unders

For time.

This wasn't as bad as it sounded - except for the fact that I couldn't, for the life of me, get the rhythm of the burpee pullups until about the middle of the second round.

Med Ball Triplet

Tonight was ALL about med balls:

21-15-6 of:

Wallball Situps
Med ball Slams
Med ball Lunges

*All done with a 20# med ball.

This was a good little burner. My arms were toast after!

TTB / Deadlift / Box Jump / Burpees

I took this from CrossFit Verve:

2rft:
20 Toes to Bar
30 Deadlift 185#
40 Box jump 24"
50 Burpees

3:00 Rest

This one was ROUGH!

Hang Clean

Hang Clean

3-3-3-3-3

Tied my PR

MAINSITE Squat Cleans / Box Jumps

MAINSITE!!

3rft:

10 Squat Clean 135#
20 Box jumps 24#

Great WOD!

TTB, K2E / Dubs

I used this one to get warm, but I liked it.

3rft:

10 knees to elboxw / toes to bar (alternating)
30 Double unders

If I were to do this in an actual WOD, I'd probably at least double the rounds.

Deadlift Ladder (Take 2)

3rft (2 mins on, 1 min rest)

1,2,3...

Deadlift 205#
Ground to overhead plate 45#
Sit-up
Push-Up

This was a good little smoker. I did this after going HEAVY on the deads

EMOM Deadlift

Every Minute on the Minute:

3 Deadlifts*

* Add 20# per round

The goal is to go quite a few rounds, so start the weight extremely light - even as light as just the bar.

This was a good one!

Run / Ring Dips / Front Squats

I based this one off of Helen

3rft:

400m run
21 ring dips
12 Front Squats 115#

I liked it - but I like the jello feeling in my legs while I run...

Back Squat / Sit-ups / Low Hammer Swing

Good lift, good AMRAP

Back Squat 
5-5-5-5-5

Then

AMRAP 
6 minutes of:

5 Back Squats 50% 5rm
10 Situps
15 low hammer swings

Double Under / B2B Squat Tabata

Tonight was a quick burner:

Double Under Tabata
Bottom to Bottom Squat Tabata

It was a good one. Smoked the legs!

Arm and Shoulder Chipper

5rft:

25 Paralette Dip
20 Pus-ups
15 Wall ball Situps 20#
10 Chest to bar Pullups
5 Strict Press 95#

This one DESTROYED my arms! Still feeling it 2 days after

Clean and Jerk / Clean

I wanted to clean tonight!

Clean and Jerk
1-1-1-1-1

THEN

Power Clean
1-1-1-1-1

The goal was to keep the weight steadily going up for all 10 rds. (no drastic jumps)

It was a good one, but I've officially plateaued at my max on both of these.

Run / Bar Muscle-up / Stone / Sandbag Bear Complex

I wanted a good long AMRAP and a run. I put this bad boy together, and it did very nicely!

20 minute AMRAP
400m run
Bar muscle-up 1,2,3...
Atlas stone 155#ish. 1,2,3...  (over the shoulder)
Sandbag Bear complex 100#ish. 1,2,3... (Shoulder to shoulder, not front to back)

This WOD felt pretty good. It was enough to wear me out, but I'd either push for 25 minutes, or shorten up the run.



In this video, about 20 seconds in, you can see a few guys doing sandbag bear complexes, but they are going front-to-back. In this WOD, go shoulder to shoulder.

High Wall Balls / GHD / Weighted Pullups

I was getting a bit bored with the "typical" movements, so I changed it up tonight.

3rft:
27 wall balls 20# 11' target
18 GHD
9 weighed pullup 35#

I was a bit shocked that changing up a couple things could throw off my timing so much! Highly recommended.

Deadlifts

Deadlift Wednesday!

3-3-3-3-3

Didn't PR, but that's okay... I'm just coming off a nasty cold.

Overhead Squat

I'm not feeling to hot, so I decided to keep it to a lift today.

Overhead Squat
5-5-5-5-5

I PR'd - by getting 5lbs more than my last 3rm! I'll take it...

Mainsite: Lunges / Dubs

5rft:
15 walking lunge step, carrying 95# barbell in the front rack position
30 double unders

Not a bad little WOD. It SMOKED my legs

Push Press Ladder

EMOM 

2 push presses *

*Add 10# each round

343

Second Hero WOD of the day:

100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees

For the 343 that gave their lives on 9/11

Michael

I did this one over a year ago. I thought I blogged about it, but I guess I did not.

Michael
 3rft:

800m run
50 back extensions
50 situps

I like running WODS. I need to do more of 'em!

The Seven

This WOD scares me. It's one of the two WODs I've DNF'd. But in light of 9/11 I couldn't think of a better time to do it.

The Seven
7rft:

7 Handstand Pushups
7 Thrusters 135#
7 Knees to Elbows
7 Deadlifts 245#
7 Burpees
7 KB Swings 2p
7 Pullups

I finished, as RX'd. It just about killed me, but I did it!

10-->1-->10

10-->1-->10 of:

Toes to Bar
Sandbag Squat 100#ish
Ground to Overhead 45#

"Yowza!" The exact and only word out of my mouth when I finished.

Tire AMRAP

20 minute AMRAP
2 tire flips

12 tire jumps
22 hammer swings*
*alternate swings each round: over, under left side, right side

This one ROASTED me!

Thruster Ladder(s)

EMOM thruster ladder

2 thrusters starting with a 45# bar and adding 20# each round.*

*When you fail, back to the last successful weight add 10# per round, and do 1 thruster.

THEN

4 min AMRAP of:

3,6,9...
Thrusters 60% max
Strict pullups

Great WOD. I loved it! I did something somewhat similar in the past. but I like the added Fran-ish AMRAP at the end.

Mary-ish

Still on the road. I don't have much to do a WOD, so I did this:

5rft:

5 handstand pushups
10 pistols
20 pushups

This one was inspired by Mary. Not exactly the same, but it was still a pretty good one!

Walking Lunges / Burpee Broad Jump

3 rft:

30 Walking Lunges
15 burpee Broad Jump
1 minute rest

Quick but nasty

Hill Sprint / HSPU / Double Unders

I did this on the road.

5rft:

250m Hill Sprint
5 handstand pushups
30 double under

I was about 2,000 ft higher in elevation. It caught up to me quickly!

Deadlift x3

Lift Day!

Deadlift
3-3-3-3-3

I PR'd from last time!

Atlas Stone / Hammer Swing

This was the second of two WODs back-to-back.

For time:

5 Stone over shoulder
30 Low hammer swings
5 Stone over shoulder
30 Under hammer swings
5 Stone over shoulder
30 High hammer swings
5 Stone over shoulder
30 Over hammer swings


This one caused CrossFit Problems. I broke my hammer - then pulled my magical Eagle Scout powers, and fixed it. It's now a short-handled sledge hammer.

KB Swing / Pullup

5rft:

21 KB swings 1.5p
12 pullups

This was a Helen inspired WOD. It was the first of two back-to-back. I was actually a bit surprised how long it took!

Fight Gone Strongman

3 rounds

1 min Stone Thruster
1 min Jerry SDLHP
1 min Tire jump 24"
1 min Jerry Swing
1 min Hammer Swing

I was inspire by Range of Motion's "Fight Gone Bad, Gone Bad". I changed it up a bit, and it turned out nice.

Soccer Field WOD

3 RFT:

1k Run
50y Jerry Carry (50# ea)
50y Sled Pull (100ish#)
50y Sandbag Carry (100ish#)
50y Med ball Toss (20#)

This was AWESOME! we did it at the soccer fields early in the morning. I might have made everything a tad longer, but this distance worked well.

Wall Ball / Situp / Pullup

A quick Metcon tonight:

21-18-15-12-9-6-3 of:

Wall Ball 20#, 10'
Situps
Pullups

For time.

I wanted to do a WOD I could go unbroken through the whole thing. I had a bit of a struggle with the situps (of all things) around the 4th round.

Power Clean / EMOM

Power Clean
1-1-1-1-1-1-1-1-1

Then

EMOM x6

5 power clean 70%
5 KB Swings 1.5p

I think I hit a PR... but my kids hid my ipod that has my PRs on it. 70% was probably too heavy on the quick EMOM. I'd probably go a bit lighter next time.

Back Squats / Double Unders

This has to be one of my absolute favorite combos in a WOD

3 RFT:

10 Back Squats 225#
50 Double Unders

I've done this combo before... A couple times... I think the reason I like it is because of how the same muscle groups are used - in such a different manner.

AKA Jello legs

"Say Uncle"

2 RFT:

7 Handstand Pushups
7 Overhead Squat 115#
7 Snatches 115#
14 Box Jumps 30#
14 Push Press 115#
21 Double Unders
21 Elevated Paralette Pushups
21 Pullups

Rough!

Hang Squat Clean Ladder

EMOM
2 Burpees,
1 hang squat clean*

*Add 10lbs every minute. Partial points awarded for burpees after failed attempt.

Skill work after you complete the ladder latter

This was good. I need help on my squat clean form. I started extremely light, and moved up.

Regionals 12.4

I did a Games WOD yesterday, and a Regional WOD today!

50 back squats 135#

40 pullups
30 shoulder to overhead 135#
50 front squats 85#
40 pullups
30 shoulder to overhead 85#
50 overhead squats 65#
40 pullups
30 shoulder to overhead 65#
*must use same bar and change weights without help

This WOD scared me a bit - going into it. It was awful, but not as bad as I thought. I was a bit surprised that I started to cramp a bit

I didn't make it under the Regional time cap, but I actually did better than some of the competitors at Regionals.

Games WOD - Track Triplet

This is one of the WODs from the 2012 Games.

3rft:
8 split snatches 115#
7 bar muscle-ups
400m run

I didn't get under the Games time cap, but didn't too to shabby - if I say so myself.

To see the WOD, skip past the "ball toss"

Regular Grip Deadlifts / Strict Press / Run

4 rds of:

5 Regular grip deadlift
5 strict press
400m run*

*The lifts are for load, the run is for time. When doing the deadlift, you may not use a switch grip, or hook grip.

I got the idea of doing regular grip deadlifts from Pat Sherwood. They were quite a bit harder than I thought they would be. I also went too quickly with the press and burnt out after the second round. I like the idea of this WOD, and my tinker with it again.

Wall Ball / Pullups / Double Unders

I'm still on this Mainsite kick. I may be getting lazy... Haha!

50-35-20 reps of: 

Wall balls
Pull-ups
Double-unders

This one destroyed me!

Tire Tabata

For my second WOD of the day, I wanted to do some strongman work. A couple guys wanted to do a WOD, so we put this together:

8 rd "Tabata" (20 seconds on, 10 seconds off) of:

Tire deadlifts
Tire flip and hop-through
Sledge hammer swing*

*Move to the next exercise after 8 rounds

It wasn't too bad, but I think I ruined one of my favorite shirts.

Lift Complex

A few guys wanted me to run them through a quick WOD. I didn't have a TON of equipment, but I managed to put this together:

5 rft of:

5 deadlift 95#
5 hang clean 95#
5 push press 95#
5 overhead squat 95# *
*5 penalty burpee for every break per round

I've done this with heaver weights, and would have probably gone 30-50# heavier if I were to do it again.

Filthy 50 Revisited

This was a Mainsite a couple weeks ago. I wanted to do it, but I didn't get around to it until today.

50 Box jumps 24"
50 Jumping pullups
50 KB swings 1p
50 Walking Lunge Steps
50 K2E
50 Push Press 45#
50 Back Extensions
50 Wall Ball shots 20#
50 Burpess
50 Double Unders

I did this a few months ago. It was (and still is) awful. But I PR'd by 2+ minutes!

Mainsite Full of Squats

It was a Mainsite kind of day today

Overhead squat 1-1-1-1-1

Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1*

*Try to increase load EVERY lift

 This thrashed my legs and hip flexors... but I PR'd on all three!

Run and two Couplets

I wanted a longer WOD, but I wanted to stick to couplets.

400m run:

3 rounds 21-15-9 of:
Wall ball
Knees to elbow

400m run:

3 rounds 21-15-9 of:
Deadlift 225#
Situps

400m run

I've done WODs like this several times. I like them because you have to train you mind to not allow your body to fizzle out after the first couplet. I picked these movements to hammer my midline - and it worked.

15 Rds of Front Squats

15 Rounds for load (RFL):

Power clean followed immediately by five front squats.
*Start light and add weight.


I got my inspiration for this WOD from Mainsite today. I would have done this WOD with snatches and overhead squats, but I did Isabel earlier today.

I liked this one. I was blasting Bob Dylan and Dave Matthews, which is fast becoming my music of choice whilst lifting. At the end of the WOD, my legs were completely toast, so I wasn't surprised that I didn't get a new 5rm. It actually turned a crappy Crossfit day into a good one.

Isabel

"Isabel"

30 Snatches 135#

For time

I didn't PR on this today. It actually really kinda ruined my Crossfit day.

Ryan

Hero WOD Saturday!

"Ryan"

5rft

7 Muscle-ups
21 Burpees


Looks Looked easy on paper...

Stolen from Pat Sherwood

I took this one from Pat Sherwood.

EMOM 20 minutes
3 power cleans 185# (odd minutes)
5 strict press 115# (even minutes)


This was different because the goal is to finish, not to score by load or time, it was just to get done. It as a bit weird, but I may do more like this. 

Power Snatch / Box Jumps

After establishing a power snatch 1rm and box jump height max:
3 rd AMRAP (2 minutes work, 1 minute rest) of:

Power snatch 70% 1rm
Box jump 70% height max

This was a good one! I was toast after - the good thing is that I didn't smash my shin this time!

Lest you forget - this is what my shin looked like last time I did this.

Bar Muscle-Ups / Pullups

I've had the idea for a WOD like this for a few weeks. I decided to let the rips in my hands heal before I did it though.

5 rounds, not timed*
3 bar muscle-ups
5 strict pullups
Max rep pullups

*round is terminated when you fall off the bar. Score = total reps

I liked this one. My hands held up pretty well. I did, however, rush the fourth round, and slipped off the bar. I'll revisit this one.

Front Squat x7

For my second WOD of the day, I wanted to do some skill work as well as a lift

Tire "Sled Pull" 4 x 25 yards (Not for time) 150#

then

4 attempts at max rep double under

then

Front Squat
7-7-7

I never did a seven rep max on front squat, so I really had no idea where to start. If I were to do it again, I would have based my attempts around my five rep max.

Mainsite Hang Cleans / Burpees

Quick and dirty

3 RFT:

15 Hang Cleans 135#
15 Burpees

I liked it. I think the burpee challenge made this WOD much easier

Randy

I did this WOD a few months ago, but decided to revisit it.

Randy
75 Power Snatch 75#

For time

I did almost a minute better than I did in Feburary. My arms were on FIRE!

A Different Kind of Mainsite

I've been on a Mainsite kick lately. I decided to try this one out.

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:

30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

This one was surprisingly rough. I felt like I was going to throw up after the second round of jumps.

"Death By" Twice

The evil genius in me came out for this little "gem"

Death by Box Jump / Wall Ball

EMOM* perform one exercise, alternating:

Box jump 30"
Wall Ball 20# 10'

*Add a rep every round (1 box, 2 WB, 3 box...etc) until you can't perform the required amount of reps within 1 minute. At that point, finish the exercise, and move onto the next round (e.g., 21 box (f), 22 WB...). Stay on that exercise until you can't perform the required amount of reps within 1 minute.

This was especially rough. "Death By" WODs are tough, but this time, you actually die twice.

I will revisit this!

Push Jerk x2

It was on Mainsite to do Push press x2, but I messed up, and did push press

Push Press
2-2-2-2-2-2-2

I finally got 225# overhead!

Team Angie

I had a friend over, but I wanted to switch it up a bit. We did a team WOD based off of Angie

Team Angie
 In a team of 2:

Run 400m*

Perform 'Angie'*
100 pullups
100 pushups
100 situps
100 air squats


*While one person starts Angie, the other runs 400m when the run is complete, the teammates switch. This is repeated until Angie is complete.

This was a good one. We were able to move through it a bit faster than a normal "Angie" but still felt smoked

Rippetoe - Day 2

I decided to do the second Mark Rippetoe workout.


Rippetoe "B"

5-5-5 Back Squat
5-5-5 Strict Press
5-5-5 Power Cleans
8-8-8 Pullups


*Every week, add 2.5% weight

Not bad. Although it's already boring.

Fran

It showed up at the Games, it was on Mainsite, there's no avoiding it.

Fran


21-15-9 of:

Thrusters 95#
Pullups

I really don't like this WOD. I really don't. I spent two days psyching my self up for it, and made sure I had witnesses, but I destroyed my last time by over 30 seconds! Yup! I'm now sub 2:30.

I still had a hard time recovering, but I think the burpee challenge helped me with the recovery. Go figure.

2012 Games "The Chipper"

It looked easy enough, so I decided to hit "The Chipper" from the Games this year.


2012 Crossfit Games "The Chipper"

10 Overhead squat 155#
10 Box jump over 24"
10 Fat bar thrusters 135#
10 Cleans 205#
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Cleans
10 Fat bar thrusters
10 Box jump over
10 Overhead squat

Wow... The Games called for a 15 minute cap. I didn't finish in that time. I decided to finish though - and I did it Rx'd!

Skill Work - Bar Muscle-Ups

Tonight was a Skill day

Bar Muscle-ups

I was able to get 8 in a row, and about 21 in one sitting, but then I blew a hole in my hand. Just my luck.

Rippetoe - Day 1

For my second wod of the day, I decided to do the Mark Rippetoe "Starting Strength" program. I'm still seeing some holes in my strength training, and I heard that this is a great way to fill in the gaps. I'll try it out for a few weeks to see how it goes


Rippetoe "A"
5-5-5 Bench*
5-5-5 Back Squat*
5 Deadlift*
8-8-8 Dips


*Every week, add 2.5% weight

Not bad. I flew through it. I thought it'd take over an hour, and I was done in about 30 mins.

Elizabeth

In the spirit of the Games, I decided to do Elizabeth - the same way they did it at the games

Elizabeth

21-15-9 of:

Power cleans 135#
Ring Dips

I cut my time almost in half from when I did it RX'd squat cleans. It almost felt like I was cheating by power cleaning the bar.

100 Days of Burpees

A little over three months ago, I embarked on the 100 day burpee challenge. This seemingly innocent challenge, which started easy enough, wreaked havoc on everything. I'm excited to have my first rest day in over three months!

The way the challenge works is that you preform 1 burpee on day 1, 2 on day 2, etc.. for 100 days. around day 60, it really gets crappy.

I took a video of every day, and I'll post them before. Here's some interesting tid bits:

-I did burpees in 16 different places
-I wore 33 different shirts
-On days 20, 31, 45, 65, 70, 75, 80, 85, 90, and 99 I did variations of burpees
-I wore Red Sox Garb on 17 days
-I wore long sleeves  on 13 days
-There's an awesome box jump fail on day 31, day 40, I did them at work, on day 65, I jammed my finger, I did them under the lights of fireworks on day 91, day 93 I tweaked my back, and day 99, the cops showed up (so to speak)
-Etc...

Here has been the last 100 days of burpees











































Part 2 HERE

100 Days of Burpees (Part 5)

Part 3:  

(Part 1)

100 Days of Burpees (Part 4)

Part 4
(Part 1)

100 Days of Burpees (Part 3)

Part 3:  

(Part 1)

(Part 2)

Part 4 HERE

100 Days of Burpees (Part 2)

Part 2:
(Part 1)












































Part 3 HERE

Clean Ladders

This is another WOD they did at the Games - but I did it with a twist.

Squat Clean Ladder

EMOM

Start at 135 - EMOM, add 10#

 

Then
Power Clean Ladder 

Every 30 secs

Start at 185 - every 30 seconds, add 10#

This was good, but my legs were SMOKED after.

Grace and Strict Press

I had a friend come over and want to do "Grace"

30 Clean and Jerks 135#

For time

then

Strict Press
3-3-3-3-3

I was planning on having just a lift day, but  had a friend that came over. He wanted to do Grace. I just did it about a month ago, but decided to do it anyways.

I actually PR'd by 30 seconds! Amazing what a little competition can do! I PR'd on the presses as well. But I gotta do something about getting my overhead max up.

Karen and Bar Muscle-Ups

In the Games, they announced Bar Muscle-Ups as part of one of the WODs. I've never tried them, so I worked on them tonight. After that, I did Karen and Burpees.

Karen

150 Wall balls 10', 20#

For time

Then - 93 Burpees - for time

This was a bad bad bad night. in the middle of my burpees, I had my hip / back get all janky. It's been hurting ever since. Blah! (but I PR'd Karen!)

Danny

Partiotic Holidiays = Hero WOD days

Rounds in 20 min of:

Danny
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

It was good! I felt great (wiped but great) after.

Bench Press

I need to vastly impove my press max, so I did the unthinkable - and made a lift day a Bench Press day.

Bench Press (Wide Grip) 3-3-3
Bench Press (Narrow Grip) 3-3-3
Bench Press (Normal Grip) 3-3-3

Not too bad. I may bench a little more  - a LITTLE more.

Burpee Dumbbell Clean & Jerk

Day 90 of the burpee challenge. I had to do something "special", so I added dumbbells.

90 Burpee Dumbbell Clean & Jerk (15# DBs)

For time.

Actually not too bad of a WOD - save the blisters.

Crossfit Total

Completely at a loss why I'm doing CFT three days after doing max deadlifts. ah  well!

3 attempts to get 1rm on:

Deadlifts
Strict press
Back squat

I scored 30# better than last time. I also PR'd my deadlifts by 5 lbs - again!

SQT

This was a Mainsite from a few days ago. My wifie did this a couple days ago, and said it was awesome. So, I decided to try it out.

"SQT"

3rft:

10 ground to overhead 95#
200y shuttle run sprint (50 yards)

Lung burner, but good.

Deadlifts

Deadlifts

1-1-1-1-1-1-1

I PR'd by 10# tonight!

Burpees / KB Swings

In my quest to mix it up with the burpee challenge, I put this WOD together. It was a bad idea...

17,16,15-->1 Kettlebell swing 1.5p
5,5,5... Burpees

This is a kb swing ladder. Start on 17, and subtract a rep every round. After every kb round, perform 5 burpees.

 It sucked.

Press / C2B Pullups / Pistols (Mainsite)

I saw this posted on Mainsite, and thought I'd give it a whirl.


12 min AMRAP

12 press 115#
12 chest to bar pullups
12 pistols

This was a pretty good WOD. I (naturally) struggled a bit with the pistols, but felt pretty good through the entire WOD.

Tire Flips / Muscle-Ups

I've found that taking a high-skill movement, and coupling it with a strongman movement tends to make awesome WODs. I decided to take it a step further, and add a little twist tonight..

9-6-3 of:

Tire flips (500# tire) with a jump through*
2-for-1 muscle-ups**

For time. This was a good one. I was a bit surprised how difficult the added movements made the WOD



*A jump through is simply jumping into the middle of the tire, then back out on the other side.

**2-for-1's are doing a muscle-up and adding an additional dip before you finish the rep.

Snatch Balance... It's Okay to Laugh...

Sometimes it's just better to laugh at yourself, and to let everybody else do the same. That being said...


I worked on the Bergener warmup, then:

Snatch balance
5-5-3-3-(3)-1-1-1-1

THEN

Squat snatch / split snatch skill work at 135#

I comically failed on 145... And got it on tape! Enjoy!

Double Jump Burpees

Just got home from my trip, and had to fit this in before I crashed out.

80 Double Jumping Burpees

For time

Kettlebell "Bear Complex"

My last WOD in Omaha on this trip was at Crossfit Hydro. Once again, it involved Kettlebells

1 kb bear*
25 double under
2 kb bear
25 double under
4 kb bear
25 double under
2 kb bear
25 double under
1 kb bear
25 double under
(Cut off = 15min)

*Kb bear @ 1.5p
5 Sumo Deadlift High Pulls
5 Front Squats
5 KB press (each arm)
5 KB swing

I finished the WOD, and was able to hang in there with the big boys. All these kettlebell WODs are wearing my arms out!

Three 3-Minute Couplets

For my second WOD of the day, I met up with a couple of fellow WODstack users. We put together this little gem.

3 mins, AMRAP of:
5 deadlift 225#
10 pullups
1 min rest

3 mins AMRAP of:
5 jerrycan swing
10 jerrycan lunges
1 min Rest

3 mins AMRAP of:
5 hspu
10 situps

After, we did day 79 of the WODstack Burpee challenge. I liked this setup. I haven't done any like this lately, so it was a good change.

KB Snatches / KB Overhead Squats

Back in Omaha! I want to stop by several boxes while here. This was done in the morning class at Crossfit Tactile Fitness.

20 reps of back squat 265#

Then

5rft of:
5 KB snatches 1.5p (left)
5 KB snatches (right)
5 KB overhead squats (right)
5 KB overhead squats (left)
5 dead hang Pullup


I felt good. I got to do some one-armed kettlebell work - which I liked. Felt like home!

Sumo Deadlift High Pull / Kettlebell Swing / HSPU

I haven't done Kettlebell Work in a while. That changed tonight

3-3-3-3-3
Sumo Deadlift High Pull (With KBs)

THEN
 
6 min AMRAP Ladder (1,2,3...) Of:

KB swings 2p
HSPU

This was a good little WOD. Arms were toast after though.

Burpees and Overhead Work

This was a GOOD one!

For Time:

25 Clean and Jerks 75#
25 Burpees
25 Thrusters 75#
25 Burpees
25 Power Snatches 75#
25 Burpees

My wife's and my conversation was actually hilarious (in hind sight)

Push Press / Jump Squat

Push press

5-5-3-3-1-1-1

(STILL can't get that coveted 225#... hmm...)

THEN


2 min, 1 off. 3 rds of:
1,2,3...
Push press 135#
Jump squats

Pushup / Run Intervals

8 rds of:

20 pushups
80y shuttle sprint
60 second rest


I based this off a mainsite WOD. Pretty good WOD.

Kelly

The last time I did Kelly, I ended up taking a friend to the E.R. I was much more fortunate tonight!

5 RFT:
 
Run 400
30 Box Jump 24"
30 Wall Ball Shots 20#, 10' target

It SUCKED

Back Squat

I love me some Back Squats!

Back Squats
5-5-5-5-5

I haven't done 5rm with back squats for a while (like, over a year), so I decided to go with it. It was awesome! I PR'd by 25#!

Burpee Pullup Chipper

I don't know what I was thinking.

70 burpee pullups
60 double unders
50 situps
40 hang cleans 95#
30 box jumps 24"
20 overhead squats 95#
10 handstand pushups

It hurt - badly.. Although, if I were to do it again, I'd probably add three more movements to make it an even 100.

Lynne Revisited

I haven't bench pressed for a while, so I thought I'd give Lynne another whirl:

Lynne:

5 rds of:

Max rep body weight bench press
Max rep pull-up

I improved from my last attempt by about 15 reps!

Push Press / Burpee Box Jump / Plank

Buy in: 60 second plank

THEN
 
5 rft:

5 push press 135#
10 burpee box jump 25#

THEN
 
Cash out: 60 second plank

Hope

Today was the day that Crossfitters all over the world did "Crossfit for Hope", a fundraiser WOD - where all the money goes to St. Judes

Three rounds, 1 min each of:
Burpees
75 pound Power snatch
Box jump, 24"
75 pound Thruster
Chest to bar Pull-ups
Rest

I had a goal, but missed it by 9 measly reps! I wonder if I did the math in my head better whilst goint through the WOD, if I would've pushed a bit harder... hmmmmm...

Saturday Run

Saturday Run!

6 rds of:

600m sprint
90 seconds rest

Good WOD!

Fun with a Big 'ole Tire

I got a big ole' tire (500ish lbs, 24" width) today, and decided to break it in.

12 minute ladder:
1,2,3... Of

Tire flips*
Tire jumps
Double unders x10

*no walking around the tire - must do jump-throughs to get to the other side.

Tough WOD, but I'm lovin' the tire!

Grace in the Morning

I had a few minutes in the morning to do a WOD, so I thought I'd do "Grace"!

For time:
30 Clean and Jerk 135#

PR'd by about 10 seconds!

Press

I was going to take a rest day, but decided to do a quick lift instead.

Press

1-1-1-1-1-1-1

I PR'd by 10#!

Atlas Stone / Burpees / Sandbag Squat

I wanted to do a strong man WOD tonight. I,m regretting that decision.

6rft:

6 atlas stone to shoulder
10 burpees
6 sandbag squat clean (ground to shoulder)

Cash Out:
3 Burpees

It was ROUGH.

Front Squats

For my second WOD, I decided on a high volume front squat WOD.

Front Squat
5-5-5-5-5

I only got 3 on the fourth set, and failed on the last. I did get a new 5rm and 3rm though. Much better than my previous posts re: front squats

Tabata Burpee / Wall Ball / Situp

I put this together for a Ramp-up class, but I just HAD to try it. haha!

 

Tabata 

 

Burpees

Situps

Wallball 10', 20#

 

NO break between exercises.

Awful, but awesome!