WOD

Workout of the Day

WOD & OLY – Snatchs, Deadlifts, and Push-ups

Posted by bronick on September 29, 2010
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WOD:
Snatch Work, then…

10 Rounds for time of:

  • 15 Deadlifts 135#’s
  • 15 Push Ups

RESULTS:
17:45 (5 on knees)

It looks so simple… 15 and 15 isn’t that bad… its the 10 that sucks! During the push-ups on round 4 I said to myself “Is this really only round 4?” Ya, this was a rough one. I managed to squeeze out 5 round of regular push-ups, but had to switch to the knees after that since I was only getting 3 at a time.

OLY CLASS:

More snatch work! We worked the following complex…

  • Power Snatch
  • into Snatch Balance
  • into Overhead Squat

This was great for me, since catching in the bottom position (the snatch balance) is one of my week points. We started light and worked up to 115#.

After the complex I decided to try just doing a little heavier power snatch… just went up to 135#.

WOD – Time to get Filthy!!

Posted by bronick on September 28, 2010
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WOD:

THE 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 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

You can start with whatever you want….the only rule is that you have to finish with Burpees and Double Under’s.

RESULT:
34:40

Love it and hate at the same time… that’s Crossfit for you ;-)

I actually followed the normal order and was doing good until I hit the wallballs. Even though I was a lot better at the double-unders this time, my time only improved by about a minute and twenty (previous time 35:59). While the knees-2-elbows took a while, they weren’t that bad… the wallballs and burpees really sucked for me this time around. But like I said, at least my time improved.

Oh, and here is a little video that Jason posted for the Filthy Fifty:

WOD – Fight Gone Bad

Posted by bronick on September 25, 2010
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WOD:

Fight Gone Bad

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

RESULTS:

91-72-64-70
Total 297

Today is actually Fight Gone Bad 5 (http://www.fgb5.org/) to raise money for LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. Unfortunately I didn’t get a chance to a make to one of the affiliates hosting it, but we did it at CFSC as well.

As usual it was one hell of a workout, and if you notice… the original WOD was only 3 rounds, but Jason opted to throw in a bonus round for us. For four rounds of FGB, this was actually a decent number for me. I manged to keep my mid-rounds number a little higher than in the past (I’ve started at 94 and dropped to 41 in round 4 before). Although I almost bit it on the first round of box jumps… I blame yesterdays workout ;-P

For as much as I HATE this workout while doing it…. it is one of my favorites. It was a good way to start the weekend.

WOD – The Ranbir Special

Posted by bronick on September 24, 2010
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WOD:
The Ranbir Special:

  • 40 Box Jumps
  • 20 Thruster’s @ 115#’s
  • 30 Box Jumps
  • 15 Thruster’s @ 115#’s
  • 20 Box Jumps
  • 10 Thruster’s @ 115#’s
  • 10 Box Jumps
  • 5 Thruster’s @ 115#’s

RESULTS:
10:38 @ 75#

I hit up Crossfit Mountain view for this workout, since I worked from home. Its kinda nice have one of the gyms a few blocks from my office and the other a few blocks from home. As usual my thruster technique sucked, but I’m getting better. Alex said that he thinks i might unconsciously be tensing up my wrist/hand instead of relaxing it to let it sit on the shoulders. One of these days I’ll get it. But I think i picked a good weight to work with again, as it the time was average and I felt like I got a good work out.

WOD – Heavy Cleans + 4 round metcon

Posted by bronick on September 21, 2010
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WOD:
Heavy power cleans 2,2,2,2,2

4 rounds for time of:

  • 25 box jumps
  • 20 kb swings 2pd
  • 10 toes to bar

RESULTS:
135-155-165-185-205(f)-205
16:46 @ 1.5 pood

I cleaned 205# once before, just the other week while doing clean & jerks (failed on the jerk part)… so I’m happy that I was able to get it again, even if I did fail once. As for the metcon… I hate KB swings… ugh. Even though I had already scaled down from 2pood to 1.5pood, I was soooooooo tempted to pickup the 1pood after round 2. But I stuck with it and glad I did even if I was the last one to finish.

WOD – Front Squats, Power Snatch, an F***ing Double-unders

Posted by bronick on September 20, 2010
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WOD:
3 Rounds for time:

  • 10 Front Squats @ 135#’s
  • 50 Double Under’s
  • 10 Power Snatches @ 135#’s
  • 25 Double Under’s

RESULTS:

When I saw this WOD, I read it as: 10 front squats, 50 lashes, 10 power snatch, 25 lashes… ;-P That’s because my jump rope is made with a steel cable, so when it gets ya… it REALY gets ya and leaves a nice red mark. The outcome…

25:01 @ 105#

All I have to say about this workout is… f***ing double-unders!! I’m getting better at them, but still can’t string them together. However, I can string together 1 single and 1 double-under… so I did ALL the required double-unders for the workout this way, which means I  did at least as many singles. I actually managed to string up to 14 of these together, which is a lot more than I’ve done in the past. Definitely getting better with the wrists.

According to Rick, the average time was around 16min. I was really trying to get under 25min, but the last few double-unders just won’t cooperate ;-P I was quite wiped after this one and only had about 10 lashes :-D

WOD – Push press and muscle-ups

Posted by bronick on September 16, 2010
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WOD:
Heavy Push Press 2-2-2-2-2

15-10-5:

  • Shoulder to overhead @ 135
  • Muscle Up’s

RESULTS:
95-115-135-145-155(f)
14:37 @ 115# and subs 2 pullup + 2 ring dips

I’m getting better at the front squat position and I can actually get it to rest on my shoulders. However, still not very comfortable with it and getting back into the full grip above my head and back down to the front rack. So for the metcon I did do the death and I also had to sub the muscle with 2 pullups and 2 ring dips (w/ band) for each 1 muscle up. Let me just say the first round of 15, 30, 30… was brutal.

WOD – Front Squat and Pullups

Posted by bronick on September 14, 2010
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WOD:
Front Squat: 5-5-5-5-5 (work for those last few reps)

Max Rounds in 10 minutes of:

  • 7 Pull Ups
  • 7 Front Squat’s @ 115#’s

RESULTS:
95-135-155-185-205-215(f)
8+4 @ 105#

I’m getting better at the front squat position, but still got a ways to go. I think I did good with the scaling and the weight worked pretty well for me until the the later in the workout. There where a few times where I did the last few reps of the front squat weight-room style, i.e. crossing my arms in front of me because the bar slipped off my all my fingers but didn’t want to have to clean it again ;-)

WOD – C&J, Burpees, and Oly

Posted by bronick on September 13, 2010
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WOD:
Find a 1RM Clean and Jerk

5 Rounds for time of:

  • 10 Power Cleans @ 135#’s
  • 10 Burpees

RESULTS:
95-115-135-155-185-205(f)
9:10 @ 115#

My previous PR for C&J is 195# which I skipped over this time since we where running low on time. I did successfully clean the 205#, but dropped the jerk and it basically rolled down my back. I’m sure it was pretty interesting to watch, but I’m fine. I scaled the metcon down to 115# which worked out well, Billy said the burpees and the cleans should be about the same level… and 135# cleans I think would have been just a little to much. I didn’t want to have 20min metcon…. I’m good with under 10 ;-) Although I think there was somebody that got Rx in under 5min… geez.

Oly Class:

Worked into the the snatch balance starting with the drop snatch, then heave snatch, and finally the full snatch balance. I only got up to 165# for the snatch balance, which I don’t think is that bad. However, I definitely need to work more on the squat catch position for both snatch and the clean. I’m still not very confident about catching it low which affects how heavy I can go. For the snatch balance, I found my self dropping just enough to lock out the arms and then finishing the squat instead of dropping all the way to the bottom of the squat to catch it.

One cool thing at the class tonight was watching one of Billy’s fellow Olympic lifters doing some heavy C&J and cleans. Not sure how much it C&J was, but it was in the upper 200s. I PRed his clean at 305#. The guy is hella quick to get under the bar and catches it really low. Which is what made me realized that I’m not catching very efficiently since I’m not getting down to the bottom position.

Will need work on getting comfortable in that squat catch position. Apparently 60%-70% of your max is a good place to work that, so I will need to start taking some time after class or at some other time of day to work that stuff. I also want to start doing more running or the CF Endurance workouts to get ready for Tough Mudder.

Team WOD – Tires

Posted by bronick on September 12, 2010
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Team WOD:

Shoulder press 3-3-3-3-3

2 Rounds for Time:

  • 20 overhead press with tire
  • Overhead tire walk
  • 20 tire jumps
  • Overhead tire walk
  • 20 overhead press with tire
  • Overhead tire walk

Results:

Forgot to note my should press :-( But between that and the tire presses, my shoulders where done. We had a team of 4 for the workout and I swear we got the heavy tire ;-P

Me and the team doing the overhead tire walk for the team WOD.