CrossFit

WOD – Front Squats, Power Snatch, an F***ing Double-unders

Posted by bronick on September 20, 2010
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WOD:
3 Rounds for time:

  • 10 Front Squats @ 135#’s
  • 50 Double Under’s
  • 10 Power Snatches @ 135#’s
  • 25 Double Under’s

RESULTS:

When I saw this WOD, I read it as: 10 front squats, 50 lashes, 10 power snatch, 25 lashes… ;-P That’s because my jump rope is made with a steel cable, so when it gets ya… it REALY gets ya and leaves a nice red mark. The outcome…

25:01 @ 105#

All I have to say about this workout is… f***ing double-unders!! I’m getting better at them, but still can’t string them together. However, I can string together 1 single and 1 double-under… so I did ALL the required double-unders for the workout this way, which means I  did at least as many singles. I actually managed to string up to 14 of these together, which is a lot more than I’ve done in the past. Definitely getting better with the wrists.

According to Rick, the average time was around 16min. I was really trying to get under 25min, but the last few double-unders just won’t cooperate ;-P I was quite wiped after this one and only had about 10 lashes :-D

WOD – Push press and muscle-ups

Posted by bronick on September 16, 2010
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WOD:
Heavy Push Press 2-2-2-2-2

15-10-5:

  • Shoulder to overhead @ 135
  • Muscle Up’s

RESULTS:
95-115-135-145-155(f)
14:37 @ 115# and subs 2 pullup + 2 ring dips

I’m getting better at the front squat position and I can actually get it to rest on my shoulders. However, still not very comfortable with it and getting back into the full grip above my head and back down to the front rack. So for the metcon I did do the death and I also had to sub the muscle with 2 pullups and 2 ring dips (w/ band) for each 1 muscle up. Let me just say the first round of 15, 30, 30… was brutal.

WOD – Front Squat and Pullups

Posted by bronick on September 14, 2010
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WOD:
Front Squat: 5-5-5-5-5 (work for those last few reps)

Max Rounds in 10 minutes of:

  • 7 Pull Ups
  • 7 Front Squat’s @ 115#’s

RESULTS:
95-135-155-185-205-215(f)
8+4 @ 105#

I’m getting better at the front squat position, but still got a ways to go. I think I did good with the scaling and the weight worked pretty well for me until the the later in the workout. There where a few times where I did the last few reps of the front squat weight-room style, i.e. crossing my arms in front of me because the bar slipped off my all my fingers but didn’t want to have to clean it again ;-)

WOD – C&J, Burpees, and Oly

Posted by bronick on September 13, 2010
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WOD:
Find a 1RM Clean and Jerk

5 Rounds for time of:

  • 10 Power Cleans @ 135#’s
  • 10 Burpees

RESULTS:
95-115-135-155-185-205(f)
9:10 @ 115#

My previous PR for C&J is 195# which I skipped over this time since we where running low on time. I did successfully clean the 205#, but dropped the jerk and it basically rolled down my back. I’m sure it was pretty interesting to watch, but I’m fine. I scaled the metcon down to 115# which worked out well, Billy said the burpees and the cleans should be about the same level… and 135# cleans I think would have been just a little to much. I didn’t want to have 20min metcon…. I’m good with under 10 ;-) Although I think there was somebody that got Rx in under 5min… geez.

Oly Class:

Worked into the the snatch balance starting with the drop snatch, then heave snatch, and finally the full snatch balance. I only got up to 165# for the snatch balance, which I don’t think is that bad. However, I definitely need to work more on the squat catch position for both snatch and the clean. I’m still not very confident about catching it low which affects how heavy I can go. For the snatch balance, I found my self dropping just enough to lock out the arms and then finishing the squat instead of dropping all the way to the bottom of the squat to catch it.

One cool thing at the class tonight was watching one of Billy’s fellow Olympic lifters doing some heavy C&J and cleans. Not sure how much it C&J was, but it was in the upper 200s. I PRed his clean at 305#. The guy is hella quick to get under the bar and catches it really low. Which is what made me realized that I’m not catching very efficiently since I’m not getting down to the bottom position.

Will need work on getting comfortable in that squat catch position. Apparently 60%-70% of your max is a good place to work that, so I will need to start taking some time after class or at some other time of day to work that stuff. I also want to start doing more running or the CF Endurance workouts to get ready for Tough Mudder.

Team WOD – Tires

Posted by bronick on September 12, 2010
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Team WOD:

Shoulder press 3-3-3-3-3

2 Rounds for Time:

  • 20 overhead press with tire
  • Overhead tire walk
  • 20 tire jumps
  • Overhead tire walk
  • 20 overhead press with tire
  • Overhead tire walk

Results:

Forgot to note my should press :-( But between that and the tire presses, my shoulders where done. We had a team of 4 for the workout and I swear we got the heavy tire ;-P

Me and the team doing the overhead tire walk for the team WOD.

WOD – Shoulder Press, Push Press, and Box Jumps

Posted by bronick on September 9, 2010
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WOD:
Shoulder Press
3-3-3-3-3

5 Rounds for time of:

  • 10 Push Press (from the floor at 135#’s)
  • 20 Box Jumps

RESULTS:
85-105-125-135(f)-130(f)
8:55 @ 95#, 24″

Did much better today compared to yesterday. While I did opt to scale the weight for the rounds, I was pretty happy that I went with the tall box (24″) and was able to keep up the pace (with Andy, even though he was doing Rx weight). In the past I couldn’t get into a rhythm on the tall box. I do have to say that the 2nd round of push press was A LOT harder after those box jumps.

WOD – Situps and KB Swings

Posted by bronick on September 8, 2010
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WOD:
Tabata Sit Up’s (rest at a 1/2 sit up of course)

4 rounds of:

  • Perform 30 1.5pood KB swings in 1 minute
  • Rest 1 minute

Penalties….if you don’t get all of your KB’s done in 1 minute you must perform double the amount that you missed in burpees during your “rest” minute. If you do not complete your KB’s and can not get your Burpees completed by the time your next minute hits….you have to run a mile (at the end).

RESULTS:
9-9-9-9-8-8-8-10

24, 11, -, 15
400m run

I think the all the playa dust finally caught up with me, as I had a hell of a time breathing which really really sucked. That’s why I took basically an entire round off. Needless to say, I was the one that didn’t finish the KB and burpees so I had to run. However, Billy gave the class an option to have 3 folks run with me to cover the mile so we each only needed to do 400m… so the ENTIRE class came with me. I love the CrossFit community!

WOD – Snatch and AMRAP

Posted by bronick on August 26, 2010
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WOD:
Hang Power Snatch 1-1-1-1-1

Max rounds in 20 minutes of:

  • 5 Pull Ups
  • 5 HSPU’s
  • 5 Full Squat Snatch @ 135#’s

RESULTS:
85-115-125-125-135-135
7+12 (sub)

Checked out CrossFit Mountain View for this WOD, reminds me a lot of Jason’s first box… very intimate ;-) especially when there is only two of us in the class.

WOD – Sprints and 21-15-9

Posted by bronick on August 25, 2010
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WOD:

70m sprint x10

then… 21-15-9:

  • KB Swings (1.5 pood)
  • 20″ Box Jumps

Results:

3:55 Rx

The sprints were rough, not to mention I thought my five-fingers where going melt off my feet. It was pretty damn hot today. But I was pretty happy with myself for the metcon going Rx. I was tempted by the 1 pood, but stuck with 1.5 pood and got them all unbroken! For the box jumps, I was sharing box which really slowed me down. Not waiting on the other person, just that I can’t get into a rhythm. On the last 9 I had my own box (since others had finished) , they hardly took me any time and I did them unbroken (but it was only 9).

Also found out that one of the guys from the noon class works for eBay as we both ended up back at my office gym to shower before heading back to work.

WOD – Back squats and Wallballs

Posted by bronick on August 24, 2010
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WOD:
Back Squat 5 reps at 75% of 90% of your 1 Rep Max, 5 Reps at your 80% of your 90% 1RM, and finally finish with 5 plus as many reps as possible at 85% of your 90% 1 Rep Max and then keep going to get as many reps as possible.

Perform Max Wall Ball Shot’s in 7 Minutes… the catch, for every time that ANYONE drop the ball (you can hold it) the entire class must perform 1 burpee.

RESULTS:
185#-205#-225# (15 reps)
115 + 1 burpee

So nobody dropped the med-ball during the workout, but rather somebody decided they wanted to do a burpee and with 3s left they dropped it so we all had to do 1 burpee. Oddly it wasn’t my legs which got tired during the wallballs, but rather my shoulders. However, let me just say that the stairs after this workout where fun ;-P