My CrossFit Blog

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.

140901 – SDHP, Burpees, HPC

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

WOD: For time: 30x Sumo Deadlift High Pull + 30x burpees + 30x Hang Power Clean.

My time was 10:31. I did the HPC with 135#. As expected, the burpees were the worst part of this, clocking in at a bit under 6 minutes. The HPC took a bit over 3 minutes (which is why I didn’t scale the weight — at best I could have shaved off a minute here). And the SDHP were just over one minute.

Clearly, I need to work more on burpees. They have long been one of my weaknesses. It’s time that change and they become just a thing I do that I don’t like. I will be working them into warm-ups periodically going forward.

Mike’s time was 10:01. He did the HPC with 65#. We were basically on the same pace the whole way through, save that he did the HPC slightly faster. Also worth noting that his burpees weren’t quite a full/strict push-up.

140828 – Fight Gone Bad

Warm-up: 3 rounds of 30s Sampsons + 15x elevated beginner pull-ups + 5x push-ups + 10x squats. One round of 15x sit-ups.

WOD: 3 rounds for max reps with one minute each of 45# barbell thrusters, 75# sumo deadlift high pulls, 16-inch box jumps, 75# push press, and burpees. One minute rest between rounds.

I did:
25-20-16-20-11, 18-10-15-20-5, 16-10-10-22-6. Total reps of 224. Timing issues gave me an extra 15s of rest between the thrusters and SDHPs in round 1. I lost 5s or so from SDHPs and box jumps due to inefficient organization that required moving the weight to from the floor to the squat rack and back. Should either have an extra bar for this or should just clean the weight leading in to push press.

Overall, I’m thrilled with that performance. That’s 23 reps more than last time (a year ago) and more weight. Now I just need to put together a 20-inch box for box jumps and I’ll be fighting at Rx. So close!

Becky did 15# dumbbell thrusters, 45# SDHPs, double-step step-ups, 45# push press, and wall push-up + squats. She did:
15-9-13-8-11, 13-10-9-7-10, 7-10-9-7-14. Total reps, 152. She felt dead. Then again, so did I…

140827 – EMOM Pull-ups & Dips

Warm-up:3 rounds of 30s Sampsons + 15x push-ups & squats. Also, 15x sit-ups (only one round).

WOD: Every minute on the minute until failure (up to 30 minutes): 3x Pull-ups + 3x dips.

I did all 30 rounds, and did 5x each for rounds 6 – 10. That’s a total of 100x pull-ups & dips. All pull-ups were kipping. Moved to singles about halfway through. Many were generous on form (eyes over bar). All dips were unbroken with good form.

Mike did 30 rounds, because he refused to accept defeat. The first three rounds were 3x kipping pull-ups and dips. Then rounds 4 – 13 were 10x elevated beginner pull-ups & 3x dips. Then rounds 14 – 30 were 5x each. Total of 9 pull-ups, 180x EBPUs, and 122x dips. EBPUs were all good form. Some dips were 3/4 depth. Most real pull-ups were marginal.

Becky did 30 rounds. 1-15 were 3x seated EBPUs & squat assisted dips. Rounds 16-30 were 5x each. Total of 120x each.


Warm-up: 3 rounds of 30s Sampsons + 7x kipping pull-ups + 15x squats (differing variations each round; air/overhead/front) + 15x push-ups

WOD: Continuing with my updates of the girls, today was Annie. 35-25-20-15-10 of side-to-side jumps + sit-ups.

My time was 5:32. I was hoping to break the 5 minute barrier, but I think this is still close enough to call for an Rx scaling next time around. Still, I was pretty happy with this time overall. Obviously most of that time went to the sit-ups.

Mike’s time was 5:55. He didn’t struggle and is also probably ready to move up next time around, especially given his comment at the end that if he had pushed himself he could have done 10-15s faster.

Becky’s time was 7:13. She did step-ups and crunches (and had also done 45x crunches during warm-up). No amount of repetitions is going to make the step-ups as fast as s2s jumps or DUs, so I think she is ready for the next higher scaling for reps, unless/until we can find a better sub for DUs that doesn’t strain her knee.


September 2014
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