CrossFit

WOD – Max rep and run

Posted by bronick on March 2, 2010
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WOD:
Muscle Up practice work

Repeat this cycle as many times as possible in 15 minutes:

  • Max Push Ups without stopping
  • Sprint 200 meters
  • Max Pull ups without dropping off the bar
  • Sprint 200 meters
  • Max HSPU’s (or your sub) without stopping
  • Sprint 200 meters
  • Max Ring Rows without stopping

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.

The first round of pushups was the only thing that was close to be descent.  The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.

Monday’s WOD – 3 parter

Posted by bronick on March 1, 2010
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WOD:

Max back squats in 2 minutes at 205# rest 1 minutes and repeat one more time…try and stay consistent.

Max Pull Ups test (see how many pull ups you can do without dropping off the bar)

As many rounds as possible in 5 minutes of:

  • 5 Squat clean thrusters @ 95#
  • 10 Box Jumps

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

Results:

Back squats – 19, 20 @ 185#
10 pullups (suck ass grip)
Rounds – 2+4, 2, 2+1

Fight Gone Bad

Posted by bronick on February 24, 2010
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WOD:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Results:

75-70-66-59-58

My back didn’t do so well with this, so my numbers kinda suck and I feel like I could have gone harder. But all and all it was still a killer workout as usual.

Cindy

Posted by bronick on February 23, 2010
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WOD: “Cindy”
AMRAP in 20 min:
5 pullups
10 pushups
15 squats

Results:
13 rounds on the dot… finished the last 15 squat in the last 15 seconds. And after lying on the floor to catch my breath… I actually felt pretty good after the workout for a change.

Fran

Posted by bronick on February 22, 2010
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WOD:

“Fran” – 21-15-9

Thrusters 95/65#
Pull Ups

Results:
8:02 @ 75#

Ass kicker:cRun 400m, rest 30s, 400m, 30s, 200m, 30s, 200m

Took 7 something and I did rowing instead because my foot was cramping. My forearms are dead.

Thu WOD – 75s

Posted by bronick on February 18, 2010
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WOD

For time…

  • Complete 75 KB swings 1.5/1 pood
  • Complete 75 Box Jumps @ 24″
  • Complete 75 Lunge steps
  • Complete 75 Sit ups

4 Jumping air squats at the start of every minute until you accomplish the task above.

Results
Talk about suck… 32:33

I tried the 1.5 pood which was not a good idea. I did 38 before dropping down to 1 pood. I also only used the 18″ box. My back was not happy and I ended up wasting quite a few minutes laying on the ground. I was the last one to finish by several minutes… But I finished.

WOD – Weekly Challenge

Posted by bronick on February 17, 2010
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WOD – part 1


Behind the back push press 3-3-3…caution: please be very very careful on the way back down on your neck, absorb the load! More on this tomorrow
Push Press 3-3-3


WOD – part 2

Recover, then perform our Workout of the Week!!!!
500 meter row followed by
5 rounds for time of:
    • 10 Wall Ball Shots 20# 14#
    • 10 Power Snatches @ 95#/ 65#
    Then finish with a 500 meter row!
    Results
    Front push press – 115, 125, 145
    back push press – 105, 115, 125
    Metcon (Challenge of the week) – 20:12
    Was hoping to finish under 20, but just missed it. Did pretty good on the snatch, but it was the wallballs where I felt it. And that last row finished me off… and thus it was a good workout. Definitly a lot better than yesterday.

    WOD – Row, run, deads, pullups

    Posted by bronick on February 16, 2010
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    WOD

    2 Rounds of:

    Run 400 meters

    Immediately after Row 500 meters 

    Recover 

    Max Rounds in 10 minutes of:

    7 Deadlift's @ 225# 185#
    7 Pull Ups

    Results

    ~9:50 on the row/run… The rowing did me in.

    4.5 rounds … Never really recovered and was pretty light headed the rest of the workout. That whole break thru your mental barriers… Ya I failed again :-(

    Taking a week off and eating like crap didn't help either.
    But the fivefingers worked well :-) 

    ••Ben••

    (iPhone iRonick)

    WOD – Kunal’s Dirty Thirty

    Posted by bronick on February 4, 2010
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    WOD

    Kunal's Dirty Thirty (turned 30 two days ago):

    30 tire flips

    30 pullups

    30 pushups

    30 squats

    30  Toes to the Bar

    30  hip extensions

    30  box jumps 24"

    30 Calorie Row

    30 burpees

    The goal here is to do everything unbroken or without stopping/ slight exception is the Toes to Bar.

    Results

    31:33 … I totally sucked on this. I started with hip extentions. But the box jumps, burpees, and tire flips didn't agree with my side so they really slowed me down. The only thig I got nbrokem were the squats.

    ••Ben••

    (iPhone iRonick)

    WOD – pullup+pushup+situp ladder

    Posted by bronick on February 2, 2010
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    WOD

    Practice the Handstand
                  
    Followed by
                    
    Perform 3 pull ups- 3 push ups- and 3 sit ups the first minute of work.
    Your second minute will be: 4 Pull Ups- 4 push ups- and 4 sit ups 
    Your third minute will be: 5 Pull Ups- 5 Push ups- and 5 sit ups
    After you complete the task, you can rest for the rest of that minute.
                             
    This sequence follows until you can no longer complete the task in 1 minute. Again, this is the first time we have tried this. I will most likely make tweaks to this.
    If you finish this task before 10 minutes….I reserve the right to add something else if necessary.

    Results

    7s (5 rounds) + 4

    I kinda tweaked my side while learning to snowboard this weekend and the situps where did me in. Surprisingly, the kip on the pullups didn't bother me that much.   

    250m partner row x5

    Averaged 1:40 (/500m) pace. 

    ••Ben••

    (iPhone iRonick)