WOD
Tech work – Overhead squat
Tech work – Overhead squat
5 rounds:
200m run
10 burpee pullups
Results
14:39
••Ben••
(iPhone iRonick)
CrossFit
WOD
10, 9, 8…
10, 9, 8…
clean & jerk 155#
Burpees
Results
19:24 @ 115#
I think I finaly choose a good weight to scale for a change. Per clean it was a little light, but strung togehter it was good. I did stop after 5 rounds to give my back a break which really helped for the last rounds.
I really suck at the clean because of my wrist and shoulder flexibility issues. I can’t properly catch the bar yet so it puts stress on my back and wrists. Which sucks…. And that’s why I only did 115# instead of 155# or even 135#.
But, as usual, it was a good workout as evident by my puddles (yes plural) of sweat on the floor ;-) It feels good to be more of a regular at the gym again.
••Ben••
(iPhone iRonick)
WOD
Deadlift -1-1-1-1-1
Deadlift -1-1-1-1-1
20 30s rounds of:
2 burpees
3 box jumps
4 kb SDHP
Results
225-275-325-345-355(f)
I lost it on the rounds…. Started good but ended up skipping about 3 rounds and not finishing a few as well once my back started bothering me. But it was a killer workout.
••Ben••
(iPhone iRonick)
WOD
Tabata sit ups
Tabata sit ups
Max Rounds in 3 minutes (changed from 5) of:
10 Box Jumps 30″
10 Push Presses with the 45# bar
Rest 45 seconds and repeat for a total of 4 rounds
Goal: Stay consistent on the box jumps, keep a good pace. There is absolutely positively no reason to drop the bar on this one!
Row 500 meters for time
Results
Situps: 8-8-8-5-5-5-5-5
3min rounds: 2+2, 2, 2
500m: 1:44
Let me just say… A 30″ box is pretty high… But I did it! And after a week off, 2 holiday parties, and day of wineries… I’m wipes, those box jumps and the rowing did me in.
Finished my post-workout coconut water and now it’s time to go check on my light show ;-)
••Ben••
(iPhone iRonick)
WOD
Results
Finally made it back to the gym…
Deadlift:
10 Reps at 60% of 1 rep Max
20 Reps at 50% of 1 rep Max
30 Reps at 40% of 1 rep Max
Recover
Max Rounds in 4 Minutes of:
10 Chest to Bar Pull Ups
10 Push Ups
10 Sit Ups
Rest 30 seconds and repeat for a total of 3 rounds
Results
Finally made it back to the gym…
275, 220, 175
1 2/3, 1 2/3, 1 2/3 + 4 (pushup,situp,pullup)
••Ben••
(iPhone iRonick)
WOD
Results
Row 500 Meters
5 rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats)
Row 250 Meters
5 Rounds of “Cindy”
Row 100 Meters THIS IS A DEAD SPRINT!!!
Results
27:20
That’s what I ge for almost a week off. The first 500 did me in and was ready to meet Pukie on the set of Cindy. The second set I was just dizzy ;-) But at least my leg is feeling better.
••Ben••
(iPhone iRonick)
WOD
Results
135-225-255-275-295
Deadlift
5-5-5-5-5
With these, you can control the weight down rest only a few seconds, reset and hit it again.
Recover
Death by Thruster:
1 Thruster at 95# the first minute
2 Thrusters at 95# the second minute
3 Thrusters at 95# the third minute and so on until you can no longer finish the number in 1 minute
Results
135-225-255-275-295
8 rounds + 8
••Ben••
(iPhone iRonick)
WOD
Results
23:35, sub 3 pull-up + 3 ring dips (red band) = 1 muscle-up
Tabata Abs (rest at sit up position), had a request
then
1 Muscle Up
25 Burpees
2 Muscle Ups
20 Burpees
3 Muscle Ups
15 Burpees
4 Muscle Ups
10 Burpees
5 Muscle Ups
5 Burpees
Results
23:35, sub 3 pull-up + 3 ring dips (red band) = 1 muscle-up
I really sucked at this today… Guess that’s what I get for not making it to the gym since Thu. FYI, best time was 5:47 on the board.
••Ben••
(iPhone iRonick)
WOD
Tabata Push Ups
Rest
3 Rounds for Time: #135 7 Front Squats 5 Thrusters 3 Push Presses
Rest 2 minutes and repeat
Results
Tabata: 5… Started at 11, dropped to 6, then finally 5.
Metcon: 95# – first set was 5:41 and I need to check the 2nd set time tomorrow since I forgot to send this from the gym…
This workout defienitly got to my wrists which slowed me down a lot. I really need to work on that front squat and thrusters position.
••Ben••
(iPhone iRonick)
WOD
Results
3:53 / 2:11
Run 800 Meters for Time
Rest 2 Minutes
Run 400 Meters for Time
Recover
3 Rounds for Time:
25 Box Jumps 24 inch
25 Push Presses @ 45#
25 GHD Sit Ups
Goal time: Sub 9 minutes
Results
3:53 / 2:11
19:19
The runs did me in… I hit the walk big time for last 400m of the 800m. If I’m going to do the Turkey Trot I need to start running more. And we won’t even talk about the metcon other than to saymy legs are dead… which doesn’t make for pretty box jumps.
But as always… It was a good workout.
••Ben••
(iPhone iRonick)