CrossFit

2010-12-01 WOD – Deadlifts, Ground-2-Overhead, and KB Swings

Posted by bronick on December 1, 2010
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WOD:

Lift Heavy Objects from the floor to a standing position….aka…Deadlift in sets of 3 for 5-7 work sets

4 Rounds of:

  • Max Ground to Overhead in 1 minute
  • Rest 30 seconds
  • Max KB Swings in 1 minute
  • Rest 30 seconds

RESULTS:

Deadlifts – 365# x3

Metcon – Started around 15 and ended around 8 @ 95# (Snatch) and 1.5 pood (KB)

The 365# for 3 reps on the deadlift is awesome because my max 1 rep was 375# back in June.  As for the metcon, not so hot… I realize I really need to work on controlling the way back down for the snatch. I had no problem getting it up there, but after a few reps I would have to let go of the bar and reset my grip. For the KB swings, its my grip… I dropped it a quite a few times :-/ I also need to work on the controlled down-swing for these, as that is what is stopping me from jumping up to the 2 pood. I can’t control it on the way down, get off balance, and end up tweaking my back.

Early Bird Burpee Challenge Kickoff – Day 1

Posted by bronick on December 1, 2010
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1 burpee done! … that was tough ;-P

So several of us at the gym wanted to start another burpee challenge… and I think Jason is planning on starting one in January. But we wanted to get a head start heading into the holidays. So Maura, Frank, and myself decided to start now.

So I guess it will be a 131 Day Burpee Challenge this time around ;-)  Although Frank  is planning on going 365 days … it shouldn’t take too long to 365 burpees right?

2010-11-27 WOD – Tabata

Posted by bronick on November 27, 2010
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WOD: Tabata Time

  • Tabata Push Ups
  • Tabata Sit Ups
  • Tabata Squat’s
  • Tabata Sprints for distance (these should be all out efforts)

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 cycles or 4 minutes. There is no rest between exercises.

RESULTS:

  • 0 (or 7) – Push Ups
  • 7 – Sit Ups
  • 13 – Squats
  • No clue – Sprints

So my arm has been bothering me since the gymnastics class and push-ups didn’t go so well. My score was zero because I skipped a round while trying to massage it. Ugh.

2010-11-23 WOD: Shoulder Press and 10,9,8…

Posted by bronick on November 24, 2010
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WOD:
Shoulder Press for a new 1 Rep Max! (keep your midline tight)

Get the Work Done!

  • 10 Box Jumps
  • 1 Push Up/ Dip on the Parallets
  • 9 Box Jumps
  • 2 Push Up/Dip on the Parallets
  • …
  • 1 Box Jump
  • 10 Push Up/Dip on the Parallets

RESULTS:

140# (PR!)
12:01

Woot! 10# PR on the should press!! The metcon didn’t go so well, my shoulders/upper-chest are done. I really need to work on those push-ups. I also couldn’t get the swing back form the dip… I kept catching my foot and falling on my ass.

Next up… 10K Turkey Trot butt ass early in the morning when its will probably be in the 30s. Brrrr….

2010-11-23 WOD: Snatch-o-rama

Posted by bronick on November 23, 2010
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WOD:

Power Snatch Practice

  • Max Snatches @ 95#’s in 1 minute
  • Rest 30 Seconds
  • Max Snatches @ 95#’s in 1 minute

Rest 1:30 seconds….opportunity to change the weights

  • Max Snatches @ 115#’s in 1 minute
  • Rest 30 seconds
  • Max Snatches @ 115#’s in 1 minute

Rest 1:30 seconds…opportunity to change the weights

  • Max Snatches @ 135#’s in 1 minute
  • Rest 30 seconds
  • Max Snatches @ 135#’s in 1 minute

Rest 1 minute

  • Max Deadlift’s for 2 minutes @ 135#’s or your final weight on the bar

RESULTS:

13, 11 @ 95#

8, 8 @ 110#

8, 6 @ 125#

25 deadlifts @ 125#

My back was done by the time I got the deadlifts. The last few snatches where not so pretty. Probably should have started lighter, as I heard Jason babble something about 30 reps around the start of the 3rd set…. ya, no where close. But it was still good.

2010-11-21 – Team WOD

Posted by bronick on November 21, 2010
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WOD: Team WOD

As a team of 3, complete the following:

  • 80 one arm snatches (35#/25#) – 1 person working
  • 30 Squats (135#) – all 3 on the same bar
  • 80 GHD Situps – 1 person working
  • 30 Burpees

RESULTS:

My teammates: Maura & Melinda… And we did and awesome job!! But no idea what our time was.

I also did the mobility class with Melinda before the workout. I really need to start doing more of that mobility stuff.

2010-11-17 WOD – Row, C&J, Run

Posted by bronick on November 18, 2010
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WOD:

  • Row 500 meter’s
  • Max reps Ground to Overhead @ 155#’s (something just a tad spicy)
  • Run 400 meter’s

Total time allowed for this workout is 10 minutes. Your score is your total reps of ground to overhead. I truly want to know how many you get…40 should be doable for sure.

Here’s the catch:

  • Leave too early for the run and you miss more reps
  • Leave too late for the run and you don’t make it back in time

Penalties:

  • Getting back with more than 20 seconds on the clock= immediate 20 burpees
  • Getting back with the clock past 10:20 minutes= immediate 20 burpees.

Goal= get back within 40 seconds of 10 minutes

RESULTS:

22 @ 135#

No burpees, but almost… I wasn’t wearing my contacts or glasses so the clock is a little jumbled, but Jason was calling out the times. However, I apparently missed the 2min warning and it wasn’t until he call me out directly that I went. The real issue (why I only got 22) was that I was extremely light headed the entire class after finishing the warm-up (band work). Jaime made a good point when I was what time I last ate… that would have been lunch aside from the Monster I had in the after noon.

2010-11-16 WOD: Body Weight Bananza

Posted by bronick on November 16, 2010
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WOD: Body weight bananza!!!!

Max Rounds in 7 minutes of:

  • 7 Push Up’s
  • 10 Sit Up’s (anchored preferred for speed)

Immediately after, Max Rounds in 7 minutes of:

  • 4 Pull Ups
  • 8 Jumping Lunges

RESULTS:

10 rounds,  11 rounds

Not to bad. Jason said to aim for 10 rounds, so I’m pretty happy.  Although I still need to work on my push-ups, they really do kinda suck. Also my kip is little off. Only having to do 4 pull-ups made it manageable, but doing more I get out of rhythm and have to restart.

And for those who hate math… that ended up being 70 push-ups, 100 sit-ups, 44 pull-ups, and 88 lunges in 14min.

2010-11-13 Team WOD

Posted by bronick on November 13, 2010
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WOD:

Intro Class Team WOD. Team of 3… AMRAP (can’t remember how long):

  • KB Swings x 300ish
  • Push-ups x 190ish
  • Run

Ass-kicker for gym members…Teams of 3:

  • Burpees
  • Sprints
  • Rest

RESULTS:

So for the main WOD, our team got 300-ish KB swings and 190-ish push-ups. I have to stop trying to use the 2 pood KB. I only got about 3 swings before I dropped back to 1.5 pood. I just can’t control it on the way down, it always pulls me forward. Between that and the deadlifts the other day, my back was pretty much done and I started really having issue the last round I could hardly deadlift the KB and walked most of the run.

Since this was an intro class, for us gym members he had us do a little ass-kicker of burpees and sprints to finish off.

2010-11-12 WOD – Deadlifts and 5 rounds

Posted by bronick on November 12, 2010
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WOD:

Deadlifting Heavy but concentrating big time on our set up and maintaining proper technique

5 Rounds for time of:

  • 10 Deadlift’s @ 225#’s (Pull)
  • 5 Hand Stand Push Up’s (Push)
  • 10 Ring Row’s (Pull)

RESULTS:

315# x 2-3 reps, 365# x 1rep
10:45 @ 185#

So for the deadlifts I thought we where suppose to go for 1 rep max, but actually they wanted us doing multiples. So I dropped from 365# back down to 315# was doing 2-3 reps. For the met-con, I scaled way down. Probably could have done 205#, but the ring rows are what got to me. So its probably good that I did what I did.