CrossFit

2010-11-10 WOD FGB-style

Posted by bronick on November 10, 2010
Posted in: WOD. Tagged: , , , , . Leave a Comment

WOD:

Do each item fight gone bad style. Max reps in one minute on each station with a one minute rest in between rounds.

Repeat for a total of three rounds:

  • Pull ups
  • Sit ups
  • Power snatch at 75 pounds
  • Rowing
  • Sumo deadlift high pull 95 pounds

RESULTS:

72/60/54 = 186

Ok, so I really kinda sucked at this one. I started with the rowing. The Sumo after the rowing really sucked and I barely  made any progress during that minute. The pull ups also weren’t pretty either, really need to start working on these again. It wasn’t until I got the situp and snatch that I made up some reps.

2010-11-09 WOD – Shoulder Press and 15min AMRAP

Posted by bronick on November 9, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:
Shoulder Press
2-2-2-2-2

(always rest at the top not on your shoulders in between reps, this is much easier)

As many rounds as possible in 15 minutes of:

  • 20 walking Lunges w/ 45# plate overhead
  • 10 push ups alternating arms on the plate
  • 5 full squat clean and jerks with the plate

RESULT:
95-105-115-125-130(f)
5 rounds + 29

So, really didn’t improve on my shoulder press… as I think 125# was what I did the last time we did heavy shoulder press. Oh well. As for the met-con, the push-ups sucked but it was the lunges are what did me in.  I swear I have all kinds of crazy little things that get in my way… for the lunges its my toes. When I take a really wide lunge, my toes on the back foot cramp up and I can’t push myself back up. So I end up taking shorter steps which are less stable and cause their own issue. Ugh. Something else to work on I guess.

2010-11-08 WOD – Overhead Squats and 4 Rounds

Posted by bronick on November 8, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:
Overhead Squat something heavy (relative to each person obviously)
5-5-5-5-5

4 Rounds for Time:

  • 20 Back Squats @ 135
  • 10 30″ Box Jumps ( you can use your hands)
  • 50 Double Unders (sub 50 singles if absolutely necessary just keep moving)

RESULTS:
65-95-115-135
13:49 @ 115#, single+double

Pretty happy with the overhead squats, last time I did them back in June for a 1 rep max I only got to 140#.  Although my wrists are so happy with them ;-P As for the metcon, dropping down to 115# was a good. Enough that I couldn’t power straight thru all 20, but didn’t have to re-rack the bar either. Just paused a few (ok, maybe more than a few) times. For the double unders, I ended up doing 25 single and 25 doubles because I can’t get more than one double under at a time. I have to go single, double, single, double, etc… But I did do the 30″ box!

2010-11-06 WOD and Oly

Posted by bronick on November 6, 2010
Posted in: Olympic Lifting, WOD. Tagged: , , , . Leave a Comment

WOD:
3 rounds for time of:

  • Run 400 meters
  • 10 full cleans at 135 ( those new to CF can use a med ball)
  • 20 push ups

RESULTS:

16:13 Rx

The 135# was rough, not so much the cleans but rather the squat. My legs are still burning from earlier in the week.

OLY:

Clean & Jerks … again…

This makes the 4th time I’ve done cleans this week… if my legs where toasted before, now they are charbroiled ;-P But it was a good class. Billy talk a bit about what he’s doing in Vegas and then we worked out… with him. It was great to see him do the lifts. He and Ian are so fast, its crazy. Got some good tips from the session even though I didn’t PR. I was working on the squat clean for which the technique is sticking point… but I’m getting better. I got 195#  but failed at 205# (my current PR using power clean).

2010-11-04 WOD – Cleans and 10 rounds

Posted by bronick on November 4, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:
Find a new full clean 1 rep Max

10 Rounds or 10 minutes whichever comes first.

  • 10 Box Jumps 24″
  • 10 Wall Ball Shots

RESULTS:

For the cleans, since I had just done clean & jerk yesterday… I decided to just work on my full clean technique because that is what is holding me back. I can power clean more than I can full clean when it should be the other way around. So me another guy just worked on getting under the bar in a full squat at 135# mainly. I tried 185#, but failed twice.

Metcon – 10:40

It was probably more like 10:30… As I was 1/2 around short of completing all ten rounds when we hit the 10min mark and he said done. It was after I laid down that he said you can keep going if you want… so I got back up and finished the wall ball shots.

2010-11-03 WOD + OLY

Posted by bronick on November 4, 2010
Posted in: Olympic Lifting, WOD. Tagged: , , , , , , . Leave a Comment

WOD:

  • 50 Glute Ham Raises…slow and controlled (as usual warm up plenty before this)
  • rest
  • 50 Deadlift’s at 225#’s in as few sets as possible. Seriously there are several of you who should get it in 1 set. If you are not doing it RxD shoot for around 2-3 sets….this should be hard!!!!!!!
  • rest
  • 50 Calorie row for time….should take about 3 minutes max
  • rest
  • 400 meter sprint

These should each be approached as separate events…all out efforts.

RESULTS:

Since we had such a large class and most of us had never done a Glute Ham Raise before, Billy had us just do 25 of them  partnered on the floor. They where pretty darn hard if you worked for it.

The way the workout worked was, there was running clock and at every 5min mark you moved to the next exercises. So if you finished the deadlifts in 2min, you get3min of rest. Here is what I did:

  • 50 Deadlifts @ 185# – 3:30k
  • 400m Sprint –  1:46
  • 35 Burpees – 3:31

There were not enough rowers for the size of the class, so the sub was 35 burpees… which after the upper body burner yesterday… kinda sucked.

OLY:

Since it was Billy’s last official oly class, he had us do a mock olympic lifting competition. We each had 10min to find our match Snatch and then 10min to find our max C&J.

  • Snatch –  145#
  • C&J –  205# (PR)

So for the snatch, that was my previous max. I tried 165# a few times, but didn’t quite get it and had some great bail outs ;-P For the Clean & Jerk, I was doing split jerks and it was  new PR for me. Previously I had hit 195#, but was not doing split jerk since I wasn’t comfortable with it. I got several complements on my split jerk (including Billy) this time around, so I must be getting better. He says the only thing I need to work on is letting that bar sit more on my shoulders and then I’ll be able to do a lot more.

Billy’s Going Away Party:

Since Billy is heading off to Vegas to pursue the dream of Olympic lifting, the gym hosted a going away party after the oly class. It was fun. I got my butt kicked in Foosball by Jojo… just couldn’t complete with the sounds or the kick ;-P

I was good… stuck to munching on Paleo stuff and didn’t have any beer. The first week trying to get back on Paleo is the hardest, so I didn’t want to indulge at all.

2010-11-02 WOD – Push ups, Ring Dips, HSPU, and Prowler

Posted by bronick on November 3, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:
Repeat for 4 rounds

  • 30 Push Ups
  • 20 Ring Dips
  • 10 HSPU’s
  • 1 Prowler Push

RESULTS:
25:59

So I was subbing everything but the prowler push by the end, which was the case with almost everyone. Push did 2 round normal, then 2 assisted with bands. Ring dips went right to the band assisted. HSPU where done 2 round off a box, and then just piked from the floor. This was pretty rough, as somebody else said… its kinda sucks when you can’t even lift you body off the ground for a push even with the bands!

I have to say, I was pretty well done by then. Actually after round 3 I was pretty well done.

WOD – Push Press, Snatch, and Push-ups

Posted by bronick on October 21, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:
Push Press your body weight 30 times for time.

then max rounds in 10 Minutes:

  • 5 Hang Power Snatch @ 115#’s
  • 10 Push Ups with a release at the bottom

RESULTS:
2:27 @ 115#
9 rounds @ 95#

So ya… nobody did body weight that I know of. There was no way I was gonna push press 190 some pounds. 195# is my max push jerk. I probably could have gone a little heavier, but it would have taken me quite a bit longer. Anyone that tried to start closer to body weight very quickly started stripping weights off to finish.

For the metcon, my main issue was gripping the bar. Between sweating and my suck ass grip, I almost jumped the bar out of my hands a few times on the last 1-2 snatches in a round. I did the snatches unbroken until the last two rounds when I just couldn’t hold the bar beyond 3 reps. But I think I did good.

WOD – KB and Pull ups

Posted by bronick on October 20, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:
5 Rounds:

  • 10 2 pood KB Swings
  • 10 Pull Ups

RESULTS:
7:14 @ 1.5 pood
Ass Kicker: 2000m team row = 250m x2 per person

So there weren’t enough 2 pood kbs, so I happily used the 1.5 pood instead which turned out to be a good weight for the workout for me. Every time I try 2 poods, I get a few swing and then I’m done.

The workout it self was a quick little burner, but what did me in was the rowing sprints afterwards…. I was wrecked after these and sat around for almost 1/2 hour recovering. But our team did finish first. I was the last one to row, so of course it was all out… I think I was around or under 1:30 (500m pace) for most of it.