My CrossFit Blog

141104 – Fran

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

WOD: 21-15-9 of 95# Thrusters & Elevated beginner pull-ups

My time was 8:22. I was left completely exhausted, but during the workout things didn’t seem too bad. First set was unbroken. Second set of each was broken into 5s. Third set of thrusters was broken at 6; EBPUs at 5.

A couple weeks ago, Mike did this WOD on a day that I skipped due to my shoulder issues. He did it with 65# for a time of 8:38.

141121 – Sit-ups & HSPU

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

WOD: 3 rounds for time of 25x sit-ups + 20x handstand push-up progressions (feet hooked on bar at shoulder height).

My time was 5:17. I anchored my feet under dumbbells for the sit-ups.

Mike’s time was 6:09. His sit-ups were unanchored.

141116 – Push Press 3RM

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

WOD: 3-3-3-3-3-3-3 of push press. I did 115-145-165-185-205(x2)-215(f)-130 which tied my 3RM PR, and set a +5# PR for 1RM and 2RM.

Mike did 95-115-125-120(x1)-120-125-130(x1). To set a 1RM of 130 and a 3RM of 125, though many of his reps involved taking a step into a split stance while the bar was on its way up (greying the line between push press and push jerk).

141112: AMRAP Burpees + Rope Climb + S2S Jumps

Warm-up: 3 rounds of sampsons + 15x each sit-ups, elevated beginner pull-ups, and squats

WOD: Complete as many rounds as possible in 20 minutes of:
5x burpees
2x beginner rope climbs
30x side-to-side jumps over a small hurdle

I did 10 rounds and collapsed with 1:49 left on the clock. Felt totally dead, but after a couple of minutes of rest, I was kicking myself for not pushing through and closing out #11.

Mike did 12 rounds and collapsed with 2:30 left on the clock. He didn’t regret doing so. I noticed that his form on some of the burpees was pretty questionable – only 25% depth for the push-up. More were good than weren’t though.

141103 – DL + HPS + OHS

Warm-up: 3 rounds of 30s sampsons + 15x each of push-ups, sit-ups, elevated beginner pull-ups, and squats. Shifted back to EBPUs for a little while to rest my shoulders.

WOD:5 rounds for time of:
95-lb. deadlift, 9 reps
65-lb. hang power snatch, 6 reps
65-lb. overhead squat, 3 reps

Went with 65# on HPS + OHS to take things easy on my shoulders. My time was 7:17. Everything felt good. If my shoulders hadn’t been an issue recently, I’d say this should have been done at 95# across the board.

Mike started with 55# for HPS + OHS, then dropped it to 45# in round 3. His time was 8:43.

141027 – Fr Squats, Pull-ups, Dips

Warm-up: 3 rounds of 30s Sampsons + 15x each of push-ups, sit-ups, and squats. The first 5 squats were done as 45# overhead squats.

WOD: 9-7-5 of 155# front squats, mixed with 12-9-6 of pull-ups and dips.

My time was 6:57. I did kipping pull-ups and was generous with what counted (probably half were eyes-over-bar).

Mike’s time was 4:49. He did 95# front squats, and did elevated beginner pull-ups.

141028 – The Other Number

Warm-up: 3 rounds of 30s Sampsons + 8x pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: 1 rep max of clean, bench press, and overhead squat. I did:

Clean: 175-195(f)-185! -> PR +10
Bench: 265-275!-295(f) -> PR +10
OHS: 115(f)-105-115-125! -> PR +10

Cleans were all done as power cleans. Cleans at 175&185; were easy. 195 was close, but I couldn’t quite get the catch. Might have been able to get it if I’d have tried again, but I didn’t want to have my last attempt fail if a middle amount was doable. As is, a +10 PR was decent.

Bench at 265 and 275 were easy enough. Got ambitious and tried 295, but couldn’t get it. Ended up with another +10 PR.

OHS was a big bag of fail, with me ready to give up and accept 95# for the day. Then Mike went and I decided to try again. With the second go round, I managed to focus in and get the form down, with the key being achieving locked shoulders. Once that was achieved, I got 105, 115, and 125 reasonably easily, for another +10 PR.

Mike did cleans at 115(f)-115-125(f). Then bench at 135-145(f)-140(f). Then OHS at 95-105(f)-100!. Bench and cleans tied his PR; OHS set a new PR.

141023 – Death by Thrusters

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

WOD: Every minute on the minute, do 5 thrusters. Start with 75#. Every five minutes increase the weight by 20#.

I did 15 rounds + 3x thrusters, for a total of 78 reps and a final weight of 135#. I’m a tad disappointed in that.

Mike did 5 rounds. He could not get any reps at 95#.

Deadlift maxes

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

WOD: 5 rep max of deadlift. I got jiggly with it and tried for a 1 rep max in later rounds, but couldn’t quite get there… I did 275×5, 345×5, 395×1, 425(failed thrice), 195×5.

Mike followed a similar pattern, with lower weight: 135×5, 155×5, 165×5, 185×2, 195×1.

Filthy Fifty

Warm-up: 400m running

WOD: For time -
35 box jumps (16” stool),
35 elevated beginner pull-ups,
35 kettlebell swings 25#,
35 walking lunges,
35 situps,
35 push presses 45#,
35 good mornings,
35 thrusters 45#,
35 burpees,
35 side-to-side jumps over a low hurdle.

My time was 28:35. I wasn’t thrilled with this time, largely because 10 minutes of it was burpees, broken for healthy periods at 2-5-10-15-20-25-30-35. I fully believe that if I wasn’t coming off of an extended break, the burpees would have been closer to 5 minutes, and the 2:30 spent on the thrusters (broken at 15-25-35) would have been unbroken in 1:30. Still, that represents a PR of 6:30 for this WOD.

Mike’s time was 33:31. He was slightly slower than me on most exercises, but he took a big time hit with the thrusters, taking over 8 minutes. Even beating my time with the burpees by a couple of minutes, he still ended up 5 minutes behind.


November 2014
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