CrossFit

2011-03-22 Burpees Day 112 and FGB

Posted by bronick on March 22, 2011
Posted in: Burpee Challenge, WOD. Tagged: , . 1 comment

I hit the gym at noon today since I’ll be heading off to a concert tonight and needed to get my burpees done. Plus I can’t pass up FGB ;-)

Burpees Day 112:

Hit the gym a little early to crank out 112 burpees. Then practiced some double-unders before moving onto…

WOD:

Fight Gone Bad!!!!!!!!!!!!!!!!!!!!!!

The stations are:

  • Wall-ball, 10 ft target (Reps)
  • Sumo deadlift high-pull 75# (Reps)
  • Box jump 18″ (Reps)
  • Push-press 75# (Reps)
  • Row (Calories)

In this workout you spend one minute at each of the five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for five rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

RESULTS:

91, 87, 77, 64, 87 = 406

For as much as that sucked… not a run at it for me.

2011-03-21 WOD – Front Squats and 10 rounds

Posted by bronick on March 21, 2011
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

Front Squat 3-3-3-3-3 Heavy!

10 Rounds for time of:

  • 10 Kettlebell Swings
  • 10 Box Jumps

RESULTS:

…-235-265(f)-255(f)
16:35 (7 rounds @ 1.5 pood, 3 round @ 1 pood, 24″ box)

All around… not one of my best days. Didn’t get anywhere near my max front squat (275#). We also some how ended up working with a 35# bar, eventually we switched to the standard 45#.

As for the metcon, I didn’t think I was going that slow… but when everyone else was finishing I was only on round 7. I was ready to give up… but of course nobody would let me. So after a quick rest on my back, I dropped down to 1 pood and finished the last 3 rounds. Thanks guys for pushing me.

Needless to say, after this I spend some time on the foam roller and reverse hyper to help my back out.

Then I spent about 10min or so working on double-unders. Several folks have tried to convince me to sign up for the CrossFit Games Open, but the first WOD includes double-unders which I haven’t quite gotten… yet.

 

2011-03-20 Team WOD

Posted by bronick on March 20, 2011
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:

As a team of 4, you have 15 min to complete:

28-20-12:

  • 225# deadlift
  • Handstand push-up

40-50-60:

  • Commando push-ups
  • Air squat

Max rep thrusters (95#) = scrore

Only two people working at a time.

RESULTS:

110 thrusters

The class was pretty fun, we started off with some Frisbee golf w/ a burpee penalty for missing. Then moved onto dodgeball w/ burpee, push-up, or v-up penalties. And that was just the warm up. Needless to say I got a few of my 110 burpees out of the way. Oh and I did attempt the HSPU against the wall and managed to kinda get them. I’m pretty sure I didn’t get full range of motion, but I’m alot closer than I was.

2011-03-16 WOD – Deadlifts, 10min AMRAP, and Burpees Day 106

Posted by bronick on March 16, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , . Leave a Comment

WOD:

Heavy Deadlifting (no set scheme, just lift heavy objects)

As many rounds as possible in 10 minutes of:

  • 10 SDHP’s @ 75#
  • 7 Sit Ups
  • 5 Burpees

RESULTS:

355#
9 rounds

A little disappointed in my deadlifting, but being that my legs where already dead I’m not surprised that I didn’t get close to my max. But it was still good to lift heavy things again ;-) As for the AMRAP, I was pretty happy with it. The weight was light enough that I didn’t slow down too much. Plus I got to know a few burpees out of the way…

Burpees Day 106:

45 (during WOD) + 61 (post WOD) = 106 burpees done