My CrossFit Blog

141215 – Dip & Clean Ladders

Warm-up: 3 rounds of 30s Sampsons + 5x strict pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: Dip ladder. Then rest several minutes. Then hang power clean ladder.

I did 9 rounds + 7 reps of dips, then 13 rounds of 115# HPCs. Total reps = 52 dips and 91 HPC. Dips were a strength issue – by the time I finished I was literally struggling for every rep. HPC was a metabolic issue. Felt dead after finishing round 13 and just collapsed. Looking back, I wish I had pushed more on the HPC — I think I could have gotten another round.

Mike did 11 rounds and 7 reps of dips, then 12 rounds and 11 reps of HPC. I wasn’t watching his dips very well until round 8, but several times in rounds 8+, he had no-reps due to incomplete depth. I suspect that may have been true of some of the earlier rounds.

141209 – Turkish Get-ups

Warm-up: 3 rounds of 30s Sampsons + 5x Deadhang pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: Turkish Get-ups, 1-1-1-1-1-1-1 (each side)

I did 45-55-65(f)-65-50-50-50. The final 3 rounds were done with a 50# dumbbell. This was tough, especially on my weak shoulders. Maintaining balance was as much work as lifting the weight.

Mike did 25-35-35-45(f)-35-45(right side only)-35.

141205 – 5RM Split Jerk

Warm-up: 3 rounds of 30s sampsons + 5x dead-hang pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: 5-5-5-5-5 of Split Push Jerk.

I did 145-175-195(x2)!-205!-215!. This produced a PR for 2RM of at least 10#, and a PR for 1RM of 30#

Mike did 95-115-115-125(x3)-1120.

141129 – Deadlift + PU + Dips

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

WOD: 12-9-6 for time of heavy deadlift + chest-to-bar elevated beginner pull-ups + dips

My time was 7:15 with a weight of 225#. All deadlifts were unbroken and only moderately difficult. I probably should have done at least 275#. First round of pull-ups was 7x strict pull-ups + 5x kipping pull-ups (each broken into thirds). I may have been able to do rounds 2 and 3 as kipping pull-ups, but I choose to scale down to C2B EBPU in order to avoid the shoulder issues that came with kipping pull-ups last time I did them. EBPUs were broken as 6-3, 4-2. My intention is to use a mix of strict pull-ups and EBPUs until I’ve dropped another 20# or so, then to giving kipping pull-ups another try. Dips were unbroken until I had to break briefly before the final rep of the final round.

Mike’s time was 7:59 with a weight of 150#. All deadlifts were broken at least twice. C2B EBPUs were unbroken in round 1, broken in half in rounds 2 and 3. Dips were unbroken in round 1, broken in half in rounds 2 and 3.

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.

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