WOD:
Perform the above sequence for time. Rest 1:30 and repeat for a total of 4 times.
RESULTS:
4:55, 11:46, 19:44, 26:41
I really liked this workout. Even though it took me quite a while, I felt like I got a good workout unlike the other day with the bear complex. It was a good mix of met-con and a little heavy weight tossed in there. And I did it Rx too!
Had a great time at the CrossFit Games. Lots of amazing athletes and supporters. We had quite the gang from CFSC there, and if anyone watched the live feed I’m sure you could hear us ;-) Definitely a motivating weekend to work harder at getting back in shape and cleaning up my eating. Got back from the games around 2:30 pm and was off to the gym at 3:30 pm…
WOD:
AMRAP in 4 min:
Rest 1 min and
repeat for total of 3 rounds.
RESULTS:
1 round +1 cycle , 1 round + 2 cycles, 1 round + 1 cycle @ 95#
This was not a good workout for me, in spite of being hyped of from the games… I just could not get the from the front squat to the jerk. I did do good at actually doing a squat clean, but would loose all most all my fingers on the bar and not able to jerk it. I probably did the clean and squat upwards of 7 times per round. Ugh.
Think I need to get my “suck” list going again and start working on somethings. The “bear complex” is something I should work at, as it does entail a few things I need improvement on: squat clean/front squat into the jerk and grip endurance.I did buy a new jump rope down at the games so I can start working on doubleunders which is another thing which needs to be on my suck list.
…. oh and part of the warm-up was burpees and jumping over a “wall” made of boxes and plates, this is temporary until he gets the walls build and the rope put up ;-)
WOD:
Max Rounds in 15 minutes of:
20 Push Ups
15 SDHP’s @ 95#’s
2 Prowler Pushes (1 is 1 way)
RESULTS:
4 rounds + 20 push-ups
At first glance this doesn’t look that bad… but it was one hell of a workout. Especially after having done the thrusters yesterday. I did do Rx for the SDHP in spite of this. For me the push-ups where pretty rough, my arms and shoulders where just dead. For the prowler pushes, since there where only 5… they were all loaded up differently and they said that we could team up as long as we kept moving. Let me just say… pushing one with 180# on it by yourself is ALOT harder than with two people, I did this for 1 round and it sucked. The rest of the round I had a partner for the push.
It was a good workout as usual, but I think I’m done for the week now ;-) I don’t think my legs could handle another day.
WOD:
Back Squat:
15-12-10-8
The goal here is to warm up. Find a weight that is extremely challenging for 15 reps in a row. After you have completed this, rest and add 10 lbs for your set of 12. Continue this until you are finished with all 4 sets or fail on an attempt at the reps. Go Heavy
Perform 100 Thruster’s for time @ 95#’s … Every minute on the minute perform 2 burpees
RESULTS:
185-195-205-225
17:32 @ 65#
For the first day back after a week off… it wasn’t tooooo bad. But did I mention I hate thruster? I started off with #75, did 1 minute and then took off the 5# plates. There were lots of other folks that started at 75# and ended up with only the bar. My legs are dead, my wrist are dead… its good to be back ;-p
WOD:
RESULT:
22:20
… not quite the filthy fifty, but still a good one.
WOD: “The Filthy Fifty”
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
RESULT:
35:59
So I was planning on taking a rest day (not having looked at the WOD yet), until Joan posted a comment on my Facebook page about the the Filthy Fifty. As I told her, its kind of a love-hate relationship. Its a great workout and I love doing it… except while hating it when doing it ;-D
So, of course I had to come into the gym for it.
I PRed by more than 5 minutes this time! The last time I did this workout back in March I got 41:39 for my time.
WOD:
Work technique on something you suck at for 10-20 minutes.
“Helen”
3 rounds for time:
RESULTS:
Double-unders & handstands
14:33 (Rx)
I’ve kinda got double-unders, at least better than I use to in the past… but not by doing them “properly”. I do a really big hop and bend my knees, which you’re not suppose to do. Just a bigger bounce and faster rope, so that was was I was working on. And the handstands where just for fun because everyone else was trying them too ;-)
As for Helen, she whooped my ass… I broke things up into set (6+6, 10+11, 4+4+4, 7+7+7, etc…) and didn’t do anything unbroken, but it got me through the workout. I was worried about the KB swings as those bothered my back last week, but I was ok today. I was tempted by the 1 pood, but glad I stuck with the Rx weight.
WOD:
Go for a 1 rep max height box jump
15-12-9-9-12-15 of:
RESULTS:
3 1/2 feet … no bad. Couldn’t quite get the next plate, got my toes on it, but not on top of it.
17:24 @ 105# … as usual, my front squats sucked ass and I didn’t get an rounds unbroken. But I think it was good weight for me and I got good workout.
WOD:
Split Jerk Technique, go moderately heavy
As many rounds as possible in 10 minutes of:
Immediately after choose one of the following to perform with a partner:
You rest while your partner goes.
A) Prowler pushes to the end of the parking lot and back
B) Row 200 meters
C) Sled drags
D) 200 meter sprints
Each person goes 4 times.
RESULTS:
95# for the split jerk (+1 @ 135#)
7 round + 5 K2E
Prowler, only 3 rounds … my right leg got the best of me and was really bothering me after the first 2 rounds, so I bailed on the last round :-(
WOD: Rick’s Birthday Workout
5 Rounds for time of:
RESULTS:
26:42 @ 95#, 1.5 pood for 2 rounds & 1 pood for the last three rounds
This just was not a pretty workout all around for me :-/ I just flat out suck at thrusters and ended up death gripping it for the last few rounds, as it took too long to try to reset it on my shoulders and I would keep losing my grip. I was using a light enough weight, that I could get away with that. As for the KB swings, I think my back was still a little tweaked from the 2 pood I tried earlier in the week. But I kept going (after a few short breaks) and (eventually) finished!