WOD

Workout of the Day

WOD – Back Squats + Qualifier

Posted by bronick on March 29, 2010
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WOD:
20 Rep Back Squat Program begins!!!!!!!!!!! Put 60-70 percent of your one rep max on the bar and do it 20 times without dropping the bar.

This should be challenging but doable, we will go up 5 pounds twice a week every week for the next month and re asses how it is going then.

Recover

(basically the NorCal Qualifier “Chipper” WOD)

  • 25 burpees
  • Walking lunge from the Gate door to the street and back
  • 5 rounds of:
    • 15 Shoulder to overhead with DB’s @ 35# (if we run out of these, sub will be a 45# barbell
    • Farmers walk from the Gate door to the street and back w/ 35# DB’s, Carry the bar overhead.
  • 25 more Burpees
  • 40 SDHP’s at 45# (rowers are gone tomorrow because of the event this last weekend, they will be back onTuesday)
  • Run 400 meters

RESULTS:
175#
24:13

I knew this was coming…. After watch the top CrossFit athletes from NorCal just get killed by the “chipper” at the qualifiers, I was not surprised when this showed up as the WOD for today. Granted, it was scaled a bit… it was still a good workout.

The burpees were the worst part for me… In the first set I started out strong, but slowed way down towards the 20s. And the lunges were pretty rough too. The farmer’s walk wasn’t that bad for, especially the 3-5 rounds. It was the 2nd round when I got stuck with the 55# DBs that really sucked, so when I got the 35# DBs after that they felt so much lighter that I actually ran for most of it! And that 2nd set of burpees was really rough….

But I finished it! And in under 30min … didn’t quite hit the 20min mark thou :-( Something strive for ;-)

I’m sure my legs are gonna be dead tomorrow!

WOD – Clean & Jerk work + metcon

Posted by bronick on March 25, 2010
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WOD:
Run 400 meters
25 Hip Extensions
25 Push Ups
Run 200 meters
25 Hip Extensions
25 Ring Dips
Run 400 meters
25 Hang Power Cleans @ 115#

RESULTS:
18:16

The ring dips where a lot more of challenge than I expected. I tried to stick with the small band, but had to eventually move up to the next size. And during the last 400m run, I got a horrible stitch in my side which hasn’t happened forever. Out of all the things, I think the power cleans where the easiest… although I did only do them 5 at a time. I was quite done after the workout.

WOD – Front Squats + metcon

Posted by bronick on March 24, 2010
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WOD:
Front Squat 1-1-1-1-1

Max rounds in 5 minutes of:

  • Push Press 5 Reps @ 95#
  • Back Squat 5 reps @ 95#

Rest 1 minute and repeat for a total of 3 rounds

RESULTS:
Front Squats: 135×5, 185, 225, 275 (PR)
Metcon: 6, 5+2, 5+3

I really need to work on my wrist issues. Its a catch 22 for the push press (and jerk and thruster)… I can’t get the bar to rest on my shoulders due to my wrists/shoulder flexibility, and not resting on my shoulders puts a lot of extra stress on my wrists. I’d say I probably spent around a minute doing the squats and the rest of the time doing the push press… dropping the bar ever 2-3 reps :-(

But that aside I was rather happy with the squats today. The last time I did heavy front squats ban in Jan (post), I PRed at 255… today I skipped over that and went straight to 275 keeping up with Karo!! WOOT!!! I stopped there, but Karo went on to hit 300.

WOD – Tabata, Tabata, Tabata, Tabata

Posted by bronick on March 22, 2010
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WOD:
Tabata Jumping Pull ups with mountain climbers during the (rest period)
Immediately after
Tabata Push Ups with jumping over a 12″ object during the rest
Immediately after
Tabata Push Press with a 45# bar, rest regular
Immediately after
Tabata Squats with a short sprint during the rest period

RESULTS:
 8,4,10,5

Having done tabata squats and boxjumps yesterday… my legs where pretty well toast after this one  (and during). The push press was the only thing I held fairly constant. Oh, and like yesterday’s tabata squats… Jason had us hold the bottom position for the last two rest periods instead of the running.

WOD – Tech and Team

Posted by bronick on March 21, 2010
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Jason hosted a few intro class today and went over the basic technique work, did some tabata squats, and then did a team workout.

Tabata Squats: 13

Team WOD:

As many reps  as possible in 12 min of…

  • 200m Run
  • Box Jumps
  • Pushups

Three person team. Use the run as a timer, count the total number of boxjumps and total number of pushups for the team.

Results:

211 pushups
175 boxjumps

It was a good refresher for my hearing the fundamentals again. I also got two folks from the office to come by… Paulam and Danny. And they did great for their first workout, can anyone say “jello legs” after those tabata squats ;-) Hopefully we’ll all be able to walk at the office tomorrow. For the tabata squats, my counts where 17-19 until Jason had gym member hold the squat during the rest for the two rounds… that did me in.

WOD of the Week

Posted by bronick on March 19, 2010
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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
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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
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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
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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.