CrossFit

2011-02-02 WOD – Speed Squats, 10min AMRAP, and Burpees Day 64

Posted by bronick on February 2, 2011
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WOD:

Speed Squats (Sets of 3 at a heavy but controllable load for 10 sets)

Max Rounds in 10 minutes of:

  • 10 Jumping Pull Ups
  • 5 Power Snatches @ 115#’s

RESULTS:

135# – 275# low-bar back squats
8 rounds (Rx)

For the squats, Jason went over high-bar v.s. low-bar back squats and most of us ended up trying out the low-bar back squat which we haven’t done before.  Definitely felt different, I could really tell that it was working the legs different as can usually feel it in my quads. But the low-bar uses more of the gult-ham. We started at 135# and then stuck with 275# for the last few sets since that is where we started to slow down.

For the metcon, I felt pretty good about this one. I’m glad I stuck with Rx for the snatch, Even though I wasn’t able to string them directly together (i.e. not drop the bar), I think I was pretty good with getting back on the bar quickly (at least for the first few rounds). The original workout called for normal pull-ups, but Jason changed it to jumping to help keep the intensity up.

BURPEES:

64 done before heading home from the gym.

2011-02-01 – WOD: Fight Gone (very) Bad

Posted by bronick on February 1, 2011
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WOD:
Fight Gone Bad!!!!!!!!!!!!!!!!!!!!!!!!!!!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 5 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  • Wall-ball, 10 ft target (Reps)
  • Sumo Deadlift high-pull (Reps)
  • Box jump (Reps)
  • Push-press (Reps)
  • Row (Calories)

RESULTS:
85-70-75-66-56 = 352

Haven’t not been since last Wed… this was quite ass-kicker for the first day back. And for anyone that if familiar with FGB, this was FG (very) B since we did 5 rounds! I kinda sucked, but better to have gone to the gym and sucked than sat at home on the couch right??

2011-01-26 WOD: 4 rounds + Burpees Day 57

Posted by bronick on January 26, 2011
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WOD:

  • 12 Ring Dips
  • 33 Air Squats
  • 18 Pull Ups
  • Sprint Roughly 75 meter’s
  • 9 Burpees
  • Sprint Back

Perform this for time….rest 90 seconds and repeat for a total of 4 rounds.

RESULTS:

19:45 (sub thin band on ring dips)

Got some complements on my pull-ups, but I still wasn’t able to do them unbroken. The first two round it took me two sets, the last 2 rounds it took me a few more. I started the dips without the band, but after 5 I switched to using the thin band as a sub.

This one really took a lot out of me. I was originally thinking of staying for the oly class but didn’t quite recover so I decided to head to the office to shower and get dinner instead.

Burpees Day 57:

36 (during the WOD) + 21 (immediately after finish the WOD) = 57 done

2011-01-25 WOD + Boxing + Burpees Day 56

Posted by bronick on January 25, 2011
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Round #1 – WOD:

Clean Pulls Heavy…..(Pulls 1 and 2, not the catch)

Max rounds in 4 minutes of:

  • 10 KB swings @ 1.5 poods
  • 10 Box Jumps (24″)

Rest 1 minute and repeat for 3 rounds

RESULTS:
255#
4 rounds, 3 rounds , 3 rounds + 1 swing

As expected the KB swings where my week point, although I did get most of the rounds unbroken until towards the end. I think part of its I get nervous when I feel my grip loosen just a bit and end up stopping. I also think I need to work on trying to move the KB more on the way back down rather than just letting fall, this is probably part of why I take so long doing them… I’m not fast.

Round #2 – Boxing:

Joined Maura for the Truine boxing class upstairs (1hr).  The only other thing I’ve done like this was the MMA conditioning class at the office, which I really liked. And I did remember some of the stuff form it (i.e. what 1, 2, 3, and 4 are).

I’ve been wanting to try some sort of martial arts type stuff… so I’m thinking of checking out the Jiu-Jitsu classes here as well.

Round #3 – Burpees Day 56:

56 burpees done before heading home from the gym.