CrossFit

WOD – Fight Gone Badish Group Style

Posted by bronick on June 22, 2010
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WOD:

“Fight Gone Badish Group Style”
Complete each movement for the duration of time it takes your team mate to row 300 meters.

“The Cycle”

  • Wall Ball Shots (each rep is 1 point)
  • Push Press @ 95/65#’s (each rep is 1 point)
  • Lunge with a 45/25# plate over your head (each L/r leg is 1 point)
  • Hang Power Clean @ 95/65#’s (each rep is 1 point)

At the end of every cycle rest for 1 minute and repeat for 4 rounds. Goal is to get as many points and rounds as possible. The row must be completed under 1:20 for each person for the points for that round to count. Each team consists of 5 people.

RESULTS:
My points – 64/60/54/59

I don’t think anyone else on my team kept count, so we didn’t get a team score. But it was good workout as I would expect for anything “Fight Gone Bad”-ish ;-)

On a random side grip… the new wallballs. They look pretty, are solid, and round… but they are off balance and roll! I kept dropping it because it would roll off my hands after I caught it.  I guess it helps keep you on your toes, but its a pain. Or maybe I’m just not coordinated enough ;-p

WOD – Max Deadlift and Metcon

Posted by bronick on June 21, 2010
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WOD:
Find your 1 Rep Max Deadlift

5 Rounds for time of:

  • 20 Double Unders
  • 15 Pull Ups
  • 10 2 pood KB Swings

RESULTS:
375# PR
21:28 @ 1.5 pood

So funny thing with the deadlift… my previous PR was 365# and the last time I was only able to get up to 345# (failed at 355#). So I loaded up the bar with 365# and then added 1/2# plates and got a new PR of 366# ;-D Everyone thought it was pretty classic. But then I went and swapped the 1/2# for 5# and got 375#… Woo Hoo!

As for the metcon… it sucked. The double under attempts took me forever and I attempted the 2 pood KB which was a bad idea. Recently KB swings have been bothering my back and that didn’t help. I actually stopped and laid on the floor twice during the workout. They said it should have been a sub 10min workout…. ya not so much for me. But I finished.

Team WOD

Posted by bronick on June 20, 2010
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Team WOD:

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

5 Rounds of:

  • 12 Boxjumps – 24″
  • 8 Deadlifts – 215#/135#
  • 4 Knees-2-Elbows

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

Three person teams. Only two people can be working at once and you can only have 1 piece of equipment per exercise (i.e. only 1 KB so you can’t have 2 people doing KB swings at the same time). You must complete all reps in set (5 rounds) before moving to the next, but you can do them in any order.

RESULTS:
10:03

As usual the team workout was pretty fun.  It was a good way to start of a Sunday.

WOD – Rows and Thrusters

Posted by bronick on June 18, 2010
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WOD:
Bent over Rows
3-3-3-3-3

Then Thruster ladder:

  • Complete 1 Thruster @ 115#’s the first minute
  • Complete 2 Thrusters @ 115#’s the second minute
  • Continue this process until you can no longer make it in the 1 minute time frame…

RESULTS:

135-155-165-175-185
6+4 @ 95#

Once again my front squat technique did me in… I was hoping to make it through round 7, but didn’t quite make it. I have to say, this really wasn’t that great of a workout for me because I only made it a few minutes. They actually followed up with 100m row sprints, but I had already chugged half my protein shake and needed to head out for the SJ Bike Part (http://www.sjbikeparty.org/) event.

WOD – Bench Press + AMRAP

Posted by bronick on June 17, 2010
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WOD:
Bench Press
5-5-5-5-5

As many rounds as possible in 10 minutes of:

  • 10 Jumping Pull Ups (wrist at the height of the bar)
  • 15 Push Ups
  • 20 Box Jumps 20″

RESULTS:
135-135-145-150-155
5 + 10 pullups & 12 pushups

I was debating on doing the back squats again instead of the bench press, but I must have done something to my back yesterday as during KB swings in the warm up it started bothering me. So I decided, better save than sorry and went with the bench press…. and was outside… Sun’s out Guns out as Jason said ;-)

As for the met-con, I actually liked this one… aside from having to do pushups after the bench press, it went pretty well. With the shorter box I am able to get into a rhythm and go pretty quickly. Same with the pullups. But those pushups…. ugh. It was like 1,2,3,4,5,..6,7,……8,……..9,….. etc……………… But I eventually made it through them.

WOD – Snatch, SDHUP, and Situps

Posted by bronick on June 16, 2010
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WOD:
1 Hang Power Snatch and one Full Snatch every minute for 10 minutes at a moderate load

Quick Burner – 4 Rounds for Time of:

  • 25 SDHP’s @ 95#’s
  • 25 Sit Ups

RESULTS:

95# for the snatch work

14:38

The snatch work was good. I feel like I got a bit better at catching deeper in the squat which I am still not so good at. Power snatch, no problem… full snatch, not so pretty. But its getting there.

As for the met-con… they said 6min is a good time and it should only be a 10min workout. As you can see I missed the bar by a bit. I was thinking about going lighter than the 95#, but all the smaller plates were in use so I stuck with the Rx weight. I was definitely done by the time I finished ;-) And I’m getting better at the situps!

WOD – The Jem (aka 2,4, 6, 8…)

Posted by bronick on June 15, 2010
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WOD:

For Time:

  • 2 50 meter tire flip (up and back is one)
  • 4 Prowler Pushes (up and back is one) @ 95#’s
  • 6 Stair assents (up and down is one)
  • 8 50 meter sprints (up and back is one)
  • 10 Shoulder Press @ 95#’s
  • 20 Push Press @ 95#’s
  • 30 Push Jerk’s @ 95#’s
  • 40 KB Swings 1.5 pood
  • 50 Burpees

Done is any order, broken up any way you want… except you MUST finish with the 50 burpees.

RESULTS:
35:53

Jason called this one a “jem”, and it sure was. He did modified the workout to only have 1 prowler push instead of the original 4, as I guess it was a bit much for folks. I started with the KB swings and the only thing I broke up was the push jerks. Here is my workout:

  • 40 KB Swings 1.5 pood
  • 10 Shoulder Press @ 95#’s
  • 8 50 meter sprints (up is one)
  • 6 Stair assents (up and down is one)
  • 20 Push Press @ 95#’s
  • 10 Push Jerk’s @ 95#’s
  • 1 Prowler Pushes @ 95#’s
  • 20 Push Jerk’s @ 95#’s
  • 2 50 meter tire flip
  • 50 Burpees

The push jerk took quite a while as I was only doing sets of 5 at a time and the other one that hit me hard was the sprints. These were actual sprints and not jogs.  Oh, and the burpees at the end sucked!! It definitely was quite the workout and a long one compared to the past few 10min type workouts we had recently… but it was good workout.

WOW/WOD – Back Squats, Muscle-Ups and Clean & Jerks

Posted by bronick on June 14, 2010
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WOW: (Workout of the week)
Find your 1 Rep Max Back Squat

WOD:
10 Round for time of:

  • 3 Muscle Ups
  • 3 Clean and Jerk’s at 135#’s

If you can not complete a Muscle Up, please sub with 1 Pull Up and 1 Ring dip (your sub) per Muscle up.

RESULTS:
295#
11:44 @ 115# w/ MU subs (maybe 11 rounds)

Ok, so I’m happy with the back squat as 295# was my PR last time…. but pissed that I didn’t add even just 5 more pounds, or even 10 … grrrrr. Ran out of time. Since I still feel like I’m just getting back into stuff, I didn’t think I would even hit my old PR so I started way way way to light. I think I might try to hit these up again later in the week to see if I can get of 300#. But hey, I got a picture on the site:

The metcon, I actually felt like this was good one for me. I went with a little lighter weight since I usually tend to overestimate my ability for these things and not scale correctly resulting in a taking a really really long time. I did use the muscle up subs, as I’ve yet actually attempt a muscle up. I did do the ring dips without any bands, however, by the end they were not so hot and don’t think I got full extensions on a few :-(

I also think I might have done 11 rounds…  as I thought I was on round 9, but Lee (who was at the same pace) said we where only on 8. So I went with that… better to do too much than skip out on some ;-)

WOD – Overhead Squats & AMRAP

Posted by bronick on June 11, 2010
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WOD:
Overhead Squat 1-1-1-1-1

As many rounds as possible in 10 minutes of:

  • 20 Sit Ups
  • 10 KB swings 1.5 pood
  • 5 Burpees

RESULTS:
75-95,  115-125-135-140(f)-140

5 rounds + 5 situps

Wish I had a few more minutes for the overheads, I took a little too long to warm up apparently so some of the warmup sets became working sets just because of time. As for the metcon I did much better with the situps this time, but still not very fast at them.

WOD – Thrusters & Box Jumps

Posted by bronick on June 10, 2010
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WOD:
Thruster technique for about 15 minutes.

Short Met Con (we’ve been going long lately):
21-15-9

  • Thruster @ 95#’s
  • Box Jump @ 30″

RESULTS:
95# tech

11:38 @ 85#

This was a good day for me technique wise, as I really really suck at thrusters because of my issues with the front squat rack position. I’m getting better with letting it sit on my shoulders, but still not good. For a front squat I’m fine, but not for a thruster. My end fingers tend to slip off the bar which isn’t bad if its my pinky, but when its the the end two fingers then I’m a little unstable at the top.

I started out doing a nice little pink flip, where it would come off the bar for the squat part and then I’d readjust the grip during the overhead. But couldn’t keep that up… and by the end of it I was using a really really narrow grip which but my hands between the bar and my shoulders. It was the only way I could keep all my fingers on the bar to do multiple thrusters at a time. Since the it was a lower weight it was “ok”, but definitely not something I should be doing.