CrossFit

WOD – Team WOD + Oly

Posted by bronick on October 13, 2010
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Mystery WOD:

Announced on the spot…Team WOD:

100 Clean & Jerks for time (135#)

As a pair complete the C&J, however, only 1 person may be working while the other is doing a prowler push… then switch.

RESULTS:

Team red… 14:31
Ben @115# & Azad @75#

Oly:

We worked some sort of press, I can’t remember the name (think it started with a “Z”)… but it is basically a behind the neck press with snatch grip from the squat position. For this I got only 65#, its really hard to get it off the shoulders at the bottom of the squat without raising up out of the squat. We also practiced some close grip overhead squats and closed feet overhead squats with really light weights. I was able to do overhead squat with my hands touching using a 45# bar. Not too bad.

Next we moved onto heavy Power Snatch. I found that a good working weight for me is 135#, failed at 155#, but then I did get 145#.  Even though it wasn’t pretty,  I’m pretty sure that’s a PR as I think 135# was my previous.

WOD – AMRAP – Pullups, Pushups, and Box Jumps

Posted by bronick on October 12, 2010
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WOD:
As many rounds as possible in 20 minutes of:

  • 5 Pull Ups
  • 7 Push Up’s
  • 10 Box Jump’s

Every other minute sprint 200 meter’s.

RESULTS: (@ CFMV)
11 rounds

I don’t know what it was, but something hit me really hard during this workout and I was done afterwards. I sat in the parking lot drinking water and my protein shake for a good 15min or so I think. We did finish up with an all out sprint after the 20min as well.

Here’s a pic from the site of me hit the box jumps (which I actually was able to crank out pretty well, except when right after the run):

Box Jumps

Box Jumps

WOD – Runs, Cleans, and Burpees

Posted by bronick on October 11, 2010
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WOD:
Back Squat
5 @ 75% of your 1RM
3 @ 80% of your 1RM
1+ @ 85% of your 1RM.

Row/Run 500 meter
3 rounds for time of:

  • 7 Full cleans @ 135
  • 10 Burpees over the bar

Finish with a 500 meter row/run

RESULTS:
16:18

So Billy kinda forgot about the backsquat during class and then I forgot to do it between CF and Oly class. Oh well. This one took me a while and the worst part was that I jammed the bar into my throat early on which made breathing a pain for rest of the workout. But I finished. I did end up running the 500m bookends.

OLY

We worked on some jerk doubles (2,2,2,2,2) and then pulls for the clean. I got up to 195# for the jerks, my max clean & jerk was 195#. The pulls were basically taking bar from the round to the shrug of the clean, without doing the catch. I was working with JoJo and I think we got up to about 275#.

WOD – Clean and Jerks + Push-ups

Posted by bronick on October 5, 2010
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WOD:
Practice the Hand Stand Push Up

4 rounds of:

  • Perform as many Power Clean and Jerk’s at 135#’s as possible 1 minute
  • Rest 30 second’s
  • Perform as many Push Up’s as you can in 1 minute
  • Rest 30 second’s

RESULTS: (@ CFMV)
4/27, 1/21, 2/19, 1, 23 = 8/90 = 98

I averaged about 6 cleans per round, not so many jerks. Still have issues with the front rack, especially when it comes to having to come out of it for the jerk.

WOD: Front Squats and Thrusters + Oly

Posted by bronick on October 4, 2010
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WOD:
Front Squat’s:  1-1-1-1-1-1-1

Perform 100 thruster’s @ 95#’s for time
*Every minute on the minute perform 3 Pull Up’s until you have accomplished 100 thruster’s.

RESULTS:

275#

16:44 @ 75# (x74), 64#

The weight for the thruster was not the problem,  my form was deathgrip style but the weight was pretty light. The problem was that I was too far from the pull-up bars. I was in the other room and it was a huge class, by the time I’d get to the bars and find a spot and then get back to the barbell I only had 10-20s work per minute. I know excuses, excuses… but once everyone else finished and I moved into the other room (dropping to 65# since I couldn’t find a 75# over there) I was crankin the thrusters out and it only took me 2 more rounds.

Oh, and I should have tried the front squat again… I tried 285# but dropped it. 275# is my previous PR.

OLY
Max Power Clean
215# PR … it was really close to being a squat clean, but I don’t think it was. I actually have a harder time with squat cleans since I’m not comfortable catching in the squat position.

WOD & OLY – Snatchs, Deadlifts, and Push-ups

Posted by bronick on September 29, 2010
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WOD:
Snatch Work, then…

10 Rounds for time of:

  • 15 Deadlifts 135#’s
  • 15 Push Ups

RESULTS:
17:45 (5 on knees)

It looks so simple… 15 and 15 isn’t that bad… its the 10 that sucks! During the push-ups on round 4 I said to myself “Is this really only round 4?” Ya, this was a rough one. I managed to squeeze out 5 round of regular push-ups, but had to switch to the knees after that since I was only getting 3 at a time.

OLY CLASS:

More snatch work! We worked the following complex…

  • Power Snatch
  • into Snatch Balance
  • into Overhead Squat

This was great for me, since catching in the bottom position (the snatch balance) is one of my week points. We started light and worked up to 115#.

After the complex I decided to try just doing a little heavier power snatch… just went up to 135#.

WOD – Time to get Filthy!!

Posted by bronick on September 28, 2010
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WOD:

THE FILTHY FIFTY!!

For Time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

You can start with whatever you want….the only rule is that you have to finish with Burpees and Double Under’s.

RESULT:
34:40

Love it and hate at the same time… that’s Crossfit for you ;-)

I actually followed the normal order and was doing good until I hit the wallballs. Even though I was a lot better at the double-unders this time, my time only improved by about a minute and twenty (previous time 35:59). While the knees-2-elbows took a while, they weren’t that bad… the wallballs and burpees really sucked for me this time around. But like I said, at least my time improved.

Oh, and here is a little video that Jason posted for the Filthy Fifty:

WOD – Fight Gone Bad

Posted by bronick on September 25, 2010
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WOD:

Fight Gone Bad

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

RESULTS:

91-72-64-70
Total 297

Today is actually Fight Gone Bad 5 (http://www.fgb5.org/) to raise money for LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. Unfortunately I didn’t get a chance to a make to one of the affiliates hosting it, but we did it at CFSC as well.

As usual it was one hell of a workout, and if you notice… the original WOD was only 3 rounds, but Jason opted to throw in a bonus round for us. For four rounds of FGB, this was actually a decent number for me. I manged to keep my mid-rounds number a little higher than in the past (I’ve started at 94 and dropped to 41 in round 4 before). Although I almost bit it on the first round of box jumps… I blame yesterdays workout ;-P

For as much as I HATE this workout while doing it…. it is one of my favorites. It was a good way to start the weekend.

WOD – The Ranbir Special

Posted by bronick on September 24, 2010
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WOD:
The Ranbir Special:

  • 40 Box Jumps
  • 20 Thruster’s @ 115#’s
  • 30 Box Jumps
  • 15 Thruster’s @ 115#’s
  • 20 Box Jumps
  • 10 Thruster’s @ 115#’s
  • 10 Box Jumps
  • 5 Thruster’s @ 115#’s

RESULTS:
10:38 @ 75#

I hit up Crossfit Mountain view for this workout, since I worked from home. Its kinda nice have one of the gyms a few blocks from my office and the other a few blocks from home. As usual my thruster technique sucked, but I’m getting better. Alex said that he thinks i might unconsciously be tensing up my wrist/hand instead of relaxing it to let it sit on the shoulders. One of these days I’ll get it. But I think i picked a good weight to work with again, as it the time was average and I felt like I got a good work out.

WOD – Heavy Cleans + 4 round metcon

Posted by bronick on September 21, 2010
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WOD:
Heavy power cleans 2,2,2,2,2

4 rounds for time of:

  • 25 box jumps
  • 20 kb swings 2pd
  • 10 toes to bar

RESULTS:
135-155-165-185-205(f)-205
16:46 @ 1.5 pood

I cleaned 205# once before, just the other week while doing clean & jerks (failed on the jerk part)… so I’m happy that I was able to get it again, even if I did fail once. As for the metcon… I hate KB swings… ugh. Even though I had already scaled down from 2pood to 1.5pood, I was soooooooo tempted to pickup the 1pood after round 2. But I stuck with it and glad I did even if I was the last one to finish.