My CrossFit Blog

140924 – 400m + SDHP + Burpees

Warm-up: Feeling some tweaks, so I kept the warm-up light; 3 rounds of 30s Sampsons and 15x sit-ups

WOD: 3 rounds for time of 400m running + 21x 75# sumo deadlift high pulls + 12x burpees.

My time was 19:45. About half of that was running (first round was completely run @ 2:25; second was 90% running @ 3 minutes; third round was 60% running @ 4 minutes). The rest of the time was pretty evenly split between SDHPs and burpees. First round of SDHPs was unbroken; others were broken at 12 reps. All. Rounds of burpees were broken in half.

Mike’s time was 20:43, with 65# SDHPs. He ran faster than me in round 1, but was slower everywhere else. All rounds of SDHPs and burpees were broken multiple times.

140922 – OHS + Hanging Leg Raises

Warm-up: 3 rounds of 30s Sampsons + 7x kipping pull-ups + 15x each push-ups, sit-ups, and squats + 400m running

WOD: 21-15-9 of 65# overhead squat + hanging leg raises

My time was 5:24. First round of OHS was unbroken. Second round was broken in half. Third round was broken at 7x as the weight was slipping. First round of leg raises was broken in fourths, second round in half, third round unbroken. Comparable workers at Brandx did this around the 12 minute mark, with a scaling closer to Rx. In future similar WODs, I will stick with my plan to do K2Es, regardless of how dead my arms feel. It’s also probably time to move up in weight on OHS.

Mike’s time was 7:50, doing exactly the same WOD that I did. He took several more breaks.

140921 – Bench

Warm-up: 1.5 mile walk + 7 mile bike ride. Part of the bike ride included a half mile stretch with four speed bumps. As I started on that stretch, a car began to pass me. When they had to slow down for the first speed bump, I passed them. From that point, it was on. I declared it a race, and it was a race that I won, with an average speed of 19mph.

WOD: 2x bench, working up to max. I did 135-205-235-255-265(x1). The 255 tied my previous 1 rep max (but was 2 reps), and the 265 was a 10# PR.

Bits of lots of things

Went of a 2.5 mile bike ride, then a half mile jog, then did 30s Sampsons + 7x kipping pull-ups + 15x push-ups + 15x squats.

After all of that, I intended to do 5 rounds for time of 10x 135# shoulder press + 20x sit-ups. The first round was just over 1:30, and was unexpectedly unbroken. On the first rep of round 2, I tweaked my shoulder which led to calling it a day at that point.

140913 – The Seven

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. This CrossFit workout is in their honor.

Warm-up: 30s Sampsons + 15x each sit-ups and dips + 400m running

WOD: 5 rounds for time of 7x each handstand push-up progressions (feet hooked on bar at shoulder level), thrusters, knees-to-elbows, deadlift, burpees, kettlebell swings, and kipping pull-ups.

I did 135# thrusters for round 1 switching to 95# for r2+, switched from k2e to hanging leg raises after round 2, 245# deadlift, and 35# dumbbells for kb swings. About half the pull-ups were full, the others were eyes-over-bar. My time was 33:18, broken down as 4-6-8-8-7. That’s a 3 minute improvement from last time, and a much harder scaling to boot. I’ll note that I felt like I was dying from round 2 on.

Mike did 65# thrusters! switched to leg raises after 1 round, 115# deadlift, 25# DB kb swings! and did elevated beginner pull-ups. His time was 28:41, broken as 3:40-5-6:20-7:20-6:20.

Clean & Jerk

Warm-up: 3 rounds of 30s sampsons + 7x kipping pull-ups + 15x sit-ups + 15x burpees

WOD: 3x heavy snatch + 3-3-3 Clean & Jerk. Snatch done at 115#. Clean & Jerk done at 115-135-155.

Heavy lifting didn’t feel right today. Weight felt much tougher than usual. Thus I cut it down to the above (originally aimed for 3-3-3-3-3 of both lifts).

140909 – Deadlift + 400m

Warm-up: 3 rounds of 30s Sampsons + 7x kipping pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: 21-18-15-12 of 225# deadlift intermixed with 400m runs.

My time was 23:40. I’m not thrilled with that time, but I’m reasonably satisfied with it. I choose to do the WOD as Rx because I knew that the running would be my limiting factor. Even cutting the deadlift weight in half, I would only have shaved off a couple of minutes. As it was, deadlifts were broken as 7-7-7, 6-6-6, 7-5-3-2, 8-2-2. Deadlifts were 1 to 2 mins. Runs were right around the 5 to 6 minute mark, with about a 65/35 split between running and walking. Clearly I need to further build my endurance so that I can run the whole distance, but today felt like progress. And it was the first time I beat Mike in a running WOD.

Mike’s time was 25:17. He did 115# Deadlifts. I was slightly faster at both the running and the deadlift.

140908 – Box Jumps & Muscle-ups

Warm-up: 3 rounds of 30s Sampsons + 15x each sit-ups, push-ups, and squats

WOD: 2 rounds for time of:
16-inch box jumps, 20 reps
5 kipping pull-ups
10 dips
16-inch box jumps, 30 reps
5 kipping pull-ups
10 dips
16-inch box jumps, 40 reps
5 kipping pull-ups
10 dips

My time was 17:48. Pull-ups were singles, eyes over bar. Dips were mostly broken in half, with an extra break in the second half when needed. Each round included a swap of 10x box jumps for 10x step-ups. This was tough.

I know it would only have made my time that much worse, but I definitely need to get a better setup for box jumps, instead of relying on my 16-inch stool. Will have to plan a construction project sometime soon…

Mike’s time was 16:21. He did 10x elevated beginner pull-ups instead of 5x kipping pull-ups. He did 20x plus 30x box jumps and swapped the rest out for step-ups as his knee started giving him issues.

Skills: HSPU work. Hours after the workout, I did five unscaled HSPU, broken as 2x, then 10 minute break, then 2x, then break, then 1x.

140906 – Rocket (RIP)

Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas. We do this workout to honor Rocket.

Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

Swim done in 10-yard pool. I did 10 rounds plus 50-yards swam plus 5x push-ups. It surprised me how much more difficult the push-ups and squats were with the extra weight of my soaking wet double-layer swim shorts.

140902 – HSPU & EBPU

Warm-up: 3 rounds of 30s sampsons + 15x each burpees & sit-ups

WOD: For time, 21-18-15-12-9-6-3 of hand-stand push-up progressions (feet hooked on bar at shoulder level) & elevated beginner pull-ups.

My time was 11:58. I wasn’t particularly happy with this time. Only 2-3 minutes were spent on HSPUs — almost all of it was EBPUs. I did EBPUs instead of strict or kipping pull-ups in the interest of time — would have been a major slog getting through that many kipping pull-ups (with them reaching the point of being done in singles), and I doubt I’d have even been capable of doing that many strict. The time component had me concerned about even trying for a scaled rep scheme. But in retrospect, I think I probably could have gotten a comparable time with the Pack rep scheme of 21-15-9-3 using kipping pull-ups.

Mike did the same WOD as me, with a time of 7:51. Like me, he spent 2-3 minutes total doing HSPUs, with the majority of the time going to EBPUs.

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