CrossFit

WOD of the Week

Posted by bronick on March 19, 2010
Posted in: WOD. Leave a Comment

WOD:
Max Shoulder to overhead in 2 minutes at 135#
Rest 1 minute
Max Shoulder to overhead in 2 minutes at 135#
Rest 1 minute
Max Shoulder to overhead in 2 minutes at 135#

…. then the Workout of the week:
5-4-3-2-1 Thrusters @ 165#/105#
1-2-3-4-5 Muscle Ups

RESULTS:
11, 5, 5 @ 135#
12:31 @ 95#

My wrist where not happy with this workout… I know this is an excuse I use a lot and really need to start working on improving that. But I had to drop the weight down for the thruster after the first part of the workout.

WOD – Filthy Fifty

Posted by bronick on March 18, 2010
Posted in: WOD. Tagged: . 1 comment

WOD: “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 Hip extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

RESULTS:
41:39

As usual, I sucked ass at this but it was good workout. However, its still better than the last time I did this back in October with a time of 43:04.

WOD – Snatch

Posted by bronick on March 16, 2010
Posted in: WOD. Tagged: . Leave a Comment

WOD:

Skill work on the Snatch

Max rounds in 5 minutes of:

  • 7 Hang Power Snatches @ 75#
  • 10 Jump’s over your bar w/ 75# on it, one side equals one

Rest for 1 minute and repeat for a total of 3 rounds

RESULTS:

5, 3+3, 4+3

WOD – Backsquats & Metcon

Posted by bronick on March 15, 2010
Posted in: WOD. Leave a Comment

WOD:

Back Squat your body weight 25 times (these are speed squats) I’ll help you adjust your weight accordingly

Complete 5 rounds for time, resting 30s between rounds:

  • Run 200 meters
  • 10 Pull Ups
  • 20 box jumps
  • 10 Ring Dips

RESULTS:

10,12,10,10,10,11,10 @ 135#

This didn’t quite work as it should have. Jason said to partner up and switch off, so I ended up going with a lighter weight to switch off with somebody. So this turned into more of a metcon for me and you can see I ended up with a few more than 25.

Actual metcon = 23:01

My legs where jello after the squats. The first run was took a little while to get going, and then all the box jumps sucked. I think that is where I spent most of my time, as I ended up mainly doing sets of 1 0r 2.

WOD – Heavy lifting and pullups

Posted by bronick on March 12, 2010
Posted in: WOD. Tagged: . Leave a Comment

WOD:

If you have not gone heavy on Deadlifts or Squats this week pick one and do it with the same rep scheme as posted earlier this week.

If you have done both:
Shoulder Press 1-1-1-1-1

Then

Perform 75 pull ups…. but wait here is the catch:

Every minute on the minute you have to do 20 wall ball shots (adjust weight accordingly). Immediately after you get 20, get on the bar and do your Pull ups….the only thing you are really counting to finish the workout are the pull ups. (Subject to change)

Good goal: Sub 10 minute

RESULTS:
Did the Paleo Challenge benchmark instead:
Max Clean & Jerk: 134-145-155-165-185
… Opted to do power clean instead of squat clean. Since it is a benchmark for weight, my deficency in the squat clean techique would have been my weak point instead of the weight.

Metcon: 13:18
He modified it to be 30s on pullups, 30s on wallballs until you hit 75 pullups.

WOD of the Week – “The Gentry Special”

Posted by bronick on March 11, 2010
Posted in: WOD. Tagged: . Leave a Comment

WOD:

Workout of the Week “The Gentry Special”

  • 1 snatch every minute on the minute for 7 minutes

Recover

Max rounds in 3 minutes of:

  • 5 Burpees
  • 10 KB Swings 2 pood

Rest 30 seconds and repeat for a total of 4 rounds

RESULTS:

675 (6 reps @ 95#, 1 @ 105#)

3, 2+7 @ 1.5 pood, 2, 2+5 @ 1 pood

Its been a while since I’ve done the snatch. I know I can probably go heavier strength wise, but I’m not comfortable with the catch and almost lost my balance a few times. Hence I decided to stay with the lower weight.

As for the metcon… stupid back and stupid me. I did the same the thing as the last time we did some KB swings, started with the heavier weight and had to drop down. I actually ended up switching with another guy in the class, he went up to 1.5 and I dropped down to 1.0 pood.  Ugh, when will I learn.

WOD – 100×2

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

WOD:

Perform 100 Push Press @ 45#
Here’s the catch: Every minute on the minute perform 4 Knees to elbows

Immediately after perform 100 Jumping Air Squats
Here’s the catch: Every minute on the minute perform 4 Mountain Climber steps

Results:
Did some thruster technique work.

Metcon – 9:48

Surprisingly not to bad.

WOD – AMRAP

Posted by bronick on March 6, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

As many rounds as possible in 20 min of:

  • 5 L pull ups (our your best attempt at them)
  • 10 Toes to the Bar
  • 15 Jumping Lunge

Results:

5 rounds + 5 leg raises + 5 pull ups,  sub 1  leg raise + 1 pullup for an L-pullup

This workout sucked ass for me. I really do suck at anything on the pullup bar. I think each set of lunges only took me like 30s or so, and the rest of the time was spent trying to hold onto the bar. The first round I got a fair number of things at  a time, but by then quickly dropped to only 1-2 reps before I’d loose my grip (or feel like I’m going to) and drop off the bar. Also what slowed me down was doing 1 leg raise and then 1 pullup. For the last round + 5 I switched to doing 5 leg raises and then 5 pullups.

Unfortunately, I really couldn’t keep up a good paste so the workout wasn’t that great for me.