100930

Tuesday 100921

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Subbed GHD sit-ups. Time: 31:50

Warm-up:
Bar muscle-up practice. Got 5 with a step and a jump.
1/2 mile run

100929

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:08:10, 18.6 mph avg.

100928

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Post time to comments.

Subbed 135 pound barbell Thrusters and 45 pound weighted pull-ups and dips for muscle-ups. Time: 19:28

Warm-up:
120 second plank, 10 overhead squats with 45 pound barbell, 5 pull-ups, 5 dips
90 second plank, 10 overhead squats with 45 pound barbell, 5 pull-ups, 5 dips
90 second plank, 10 overhead squats with 45 pound barbell, 5 pull-ups, 5 dips
Two sets of 95 pound thrusters, 5 reps

Cool-down:
20 pull-ups

100927

Saturday 100918
from CrossFit: Forging Elite Fitness

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.

1:39.9, 1:51.6, 1:52.2, 1:49.6
avg: 1:48.3

Warm-up:
21 GHD sit-ups, 21 back extensions with 35 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 35 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 35 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar

100924

Wednesday 100915

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Subbed 45 pound barbell thrusters for wall ball. First time doing full hip-extension on top of box, which forced a slower pace but made it so I didn't have to break into sets so it was faster over-all. Time: 29:41

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar

Bar muscle-up practice. Next time try standing on a box progression.

100923

Monday 100913

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

Post time to comments.

115 pound thrusters. 35 pound weighted pull-ups. Last round of thrusters unbroken. Need to warm those up more next time. Time: 15:04

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar

1/2 mile run

100922

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:11:24, 17.8 mph avg.

100921

Saturday 100911

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments.

115 pound thruster. 205 pound deadlift. 55 pound dumbbell swing. First three rounds HSPU against wall. Next two round with feet on bar in rack. Only time for five round: 45:58

Warm-up:
1 mile run

100920

Friday 100910

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Post time to comments.

Used 40 pound dumbbells. Focused on explosive cleans for the first two rounds. Did them in sets of five. Half way through the last round I just started to pick up the dumbbells and squat with them. That was SO MUCH EASIER. Time: 47:28.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar

100917

Thursday 100909

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 100525.

Time: 9:01. Last time 8:49 with SDHPs instead of thrusters.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar

1 mile run

100916

Tuesday 100907

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Post times to comments.

Rower half-way across the gym from everything else. Time: 32:20

Warm-up:
1 mile run
3 rounds of 10 overhead squats with 45 pound barbell

100915

Bike M-Hill x 1, 10.57 miles. Time 35:41, avg. 17.8 mph

100914

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Wore backpack with 20 pounds for the first 14 pull-ups. Gave up and did the rest without additional weight. Time: 35:54

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell.
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell.
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell.
1/2 mile run

100913

Friday 100903

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 100218.

Deadlift: 185 (112%)
Bench Press: 135 (82%)
Clean: 95 (58%)
Time: 24:47

Only two bars again, so lots of time spent switching.

100223: 32:25
091130: 30:00

100910

Wednesday 100901

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

7 rounds plus 5 thrusters. Forearms were smoked from the powercleans. Started getting more of a shoulder-roll out of necessity and those got a lot easier.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell.
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell.
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 overhead squats with 45 pound barbell.
1 mile run

100909

Monday 100830

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Post time to comments.

I was worried about my shoulders on this one but it felt good and the TGUs improved over the course of the workout with practice. Time: 21:36

Warm-up:
3 sets of 10 overhead squats with 45 pound barbell, 10 pull-ups, 10 dips

1 mile run

100908

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:15:51, 16.7 mph avg.

100907

Sunday 100829

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 091215.

225-245-255-265(f)-245-225

Last time:
205-225-235-245(f)-225

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
30 roman chair side bends with 25 pound dumbbell each side, 10 pull-ups, 10 dips

100905

Bike M-Hill x 1, 10.59 miles. Time 36:28, avg. 17.5 mph

100903

Saturday 100828

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time to comments.

Time: 11:54

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar

1 mile run

100902

THURSDAY 100826

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Post time to comments.

Compare to 091216.

Almost all pull-ups were strict. Handstand push-ups were against the wall, head to floor. Time: 43:43. Last time switched to gravitron after first three rounds and all HSPU were feet on bar in power rack 18:36.

Warm-up:
21-15-9 reps of the couplet:
GHD Sit-ups
back extensions with 25 pound plate

90 second plank
2 sets of 15 overhead squats with 45 pound bar

100901

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:08:13, 18.6 mph avg.