WOD

Workout of the Day

WOD:

Front Squat 3-3-3-3-3 Heavy!

10 Rounds for time of:

  • 10 Kettlebell Swings
  • 10 Box Jumps

RESULTS:

…-235-265(f)-255(f)
16:35 (7 rounds @ 1.5 pood, 3 round @ 1 pood, 24″ box)

All around… not one of my best days. Didn’t get anywhere near my max front squat (275#). We also some how ended up working with a 35# bar, eventually we switched to the standard 45#.

As for the metcon, I didn’t think I was going that slow… but when everyone else was finishing I was only on round 7. I was ready to give up… but of course nobody would let me. So after a quick rest on my back, I dropped down to 1 pood and finished the last 3 rounds. Thanks guys for pushing me.

Needless to say, after this I spend some time on the foam roller and reverse hyper to help my back out.

Then I spent about 10min or so working on double-unders. Several folks have tried to convince me to sign up for the CrossFit Games Open, but the first WOD includes double-unders which I haven’t quite gotten… yet.

 

WOD:

As a team of 4, you have 15 min to complete:

28-20-12:

  • 225# deadlift
  • Handstand push-up

40-50-60:

  • Commando push-ups
  • Air squat

Max rep thrusters (95#) = scrore

Only two people working at a time.

RESULTS:

110 thrusters

The class was pretty fun, we started off with some Frisbee golf w/ a burpee penalty for missing. Then moved onto dodgeball w/ burpee, push-up, or v-up penalties. And that was just the warm up. Needless to say I got a few of my 110 burpees out of the way. Oh and I did attempt the HSPU against the wall and managed to kinda get them. I’m pretty sure I didn’t get full range of motion, but I’m alot closer than I was.

WOD:

Heavy Deadlifting (no set scheme, just lift heavy objects)

As many rounds as possible in 10 minutes of:

  • 10 SDHP’s @ 75#
  • 7 Sit Ups
  • 5 Burpees

RESULTS:

355#
9 rounds

A little disappointed in my deadlifting, but being that my legs where already dead I’m not surprised that I didn’t get close to my max. But it was still good to lift heavy things again ;-) As for the AMRAP, I was pretty happy with it. The weight was light enough that I didn’t slow down too much. Plus I got to know a few burpees out of the way…

Burpees Day 106:

45 (during WOD) + 61 (post WOD) = 106 burpees done

WOD:

It was the birthday of Austin B  (Jason’s coach) from Crossfit Milpitas, so here is his birthday WOD:

Max Rounds in 32 Minutes of:

  • 3 Power Snatches @ 135#’s/ 95#’s
  • 5 Squat Cleans @ 135#’s/ 95#’s
  • 15 Push Ups
  • 20 Jumping Lunges
  • 35 Double Under’s
  • 50 foot 45# plate carry (plate can not touch your body)

RESULTS:

5 round + 43 (thru lunges) @95#

32 min is a long time.

Overall, not bad. My weak points where jumping lunges and double-unders. My legs were pretty sore from Monday, which made the lunges rough. However, with the double-unders… as much as they suck and I continue to lash my self with the rope… I’m finally starting to get them strung together. I think I got upwards of 7 in a row! But 35 still took a while.

WOD:

Back Squat 3-3-3-3-3-3-3

5 Rounds for time of:

  • 10 Ring Dips
  • 20 Wall Ball Shots

RESULTS:

Low bar 235#
9:09 (w/ band)

So for the back squat again, I worked on the low-bar rack position which I’ve only done once before. Still not comfortable with it, but getting better. However, this time around a big issue was my flexibility. Don’t recall it being an issue last time, but I had a hard time getting my hands narrow enough for the rack. To the point that stopped at 235# I was starting to feel some pinching in my upper arm. I think I had previously tweak something there and this just aggravated it :-(

As for the metcon, I did better than I expected mainly because I started off with the band assisted dips. I’m getting better at unassisted dips, but not when you need to a bunch of them. I also have officially decided that I need to use the old medballs for the wallballs to avoid rouge a ball flying across the gym. It was kinda funny at one point, when using one of the new ones I managed to get the ball to hit me in the head (guess I was too close or threw too hard) and then fell behind me and rolled under another person who sat on it at the bottom of the wallball squat.

Burpees Day 100:

100 burpees for time… 7:11

And props to Maura for join me and doing 100 in 7:47… WAY TO GO!!

WOD:

20 Hip Extensions
1 Prowler push (there and back)
20 Hip Extensions
1 Prowler push (there and back)

Rest 30 seconds to a minute and repeat for 4- 5 rounds

RESULTS:

No clue how long it took, but somebody said it was 20 min or so. I only did 4 rounds, I finished up my 4th round as everyone else was finishing up their 5th. As usual my back acted up, and I basically took time to rest and do reverse hypers between. All and all not bad for my first day back in a week. I’m happy with the burpees ;-)

WOD:

Pratice handstand work.

Then 5 Rounds of:

  • Option A:
    • 20 push press @ 95#
    • 15 burpees
  • Option B:
    • 10 push jerk @ 135#
    • 15 burpees

Rest 1 min between rounds.

RESULTS:

16:23 (Option A)

Worked on part of the progression to the freestanding handstand that was posted on the Gymnastics WOD site a while back. Basically I scissor kicked  up against the wall to the point that when my feet are split, the one foot rested against the wall and then slowly tried to bring the feet together. Almost got it one time.

As for the WOD, I was the last to finish  but I did finish. Once again, not have a good front rack and wrist strengh where my week points. From round 2 on, I was lucky to get 4 jerks before I dropping the bar and having to clean it again. On the up-side, this did get a fair amount of my burpees out of the way ;-)

Burpees Day 92:

75 (in WOD) + 17 (post WOD) = 92 done for the day.
10+15

+17 burpees

WOD:

1 Rep max power clean

Then, 4 rounds of:

  • 500m row
  • heavy prowler push until you stop

RESULTS:

205#, 225# (f)

Didn’t get a new PR for the clean, but got close. Got the 225# to my shoulders, but didn’t quite get under it enough to catch it completely. Current PR is still 215#.

As for the met-con, all I can say is that I finished it. We really didn’t time it due to the large class size. I can say that for the prowler push 3 of the 4 times were on the red prowler (which does NOT have a wheel) loaded with 11 45# plates… so basically 500#.  So, ya… heavy. It was a different workout, not sure if I liked it or not.

WOD:

Tabata Air Squats

Then… Alyssa’s Birthday WOD:

  • 2 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups
  • Rest 1 minute
  • 3 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups
  • Rest 1 minute
  • 5 Rounds:
    • 10 DL @ 185#’s
    • 10 Box Jumps 24″
    • 10 V Ups

RESULTS:

Tabata score = 15
Only 2 rounds … Did No Finish

Ok, this WOD looked brutal and I’m sure it would have been… had I finished :-(

My back was bothering me before the workout, but I gave it a go anyway. Did two round at 185# which took forever as I stopped to lay on my back a few times (ugh). At the start of round 3 I dropped down to 135# and that still wasn’t working so I opted to just stop and started rolling out my back.

The foam rolling only kinda helped. Jason recommended doing the reverse-hyper with weight which turned out to be awesome. I did a few set of 5-10 extensions and my back felt a 100 times better. I know talking to a few other folks in the gym they said doing back extensions and/or the reverse hyper daily helps, so I think I really need to start doing them.

WOD:

15 min AMRAP:

  • 10 Super Pull Ups (pull up and jump to the bar attached above it)
  • 10 Right Arm snatches with either a heavy KB or DB
  • 10 Left Arm snatches with either a heavy KB or DB
  • 10 Front Squats with the object you are using for the snatches

RESULTS:

4 rounds + 3 pullups @ 35# DB

Ok, let me just say idea the super pull-up… crazy. I tried one before the workout… made up to the bar, but my hands slipped off. So I stuck to regular pull-ups (not even chest-2-bar) after yesterday’s workout. It was a good little workout and I managed to spill some blood. Apparently my hands are too delicate for 2 days of pull-ups ;-P

This was the “bring a friend” class that we have at the gym every Sat, so I this time I finally brought a friend… Trung from the Renegades decided to come give CrossFit a go…. he survived ;-)