My CrossFit Blog

150227 – CF Open 15.1 + 15.1a

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

WOD:15.1: 9:00 AMRAP
10 knees-to-elbows (switching to 13x hanging leg raises for round 3+)
7 deadlifts, 115#
3 power snatches, 75#

Rest 5:00

15.1a: 6:00 to find a 1-rm clean and any way overhead.

I did 5 rounds + 12 hanging leg raises. Then I got a max of 175# Power Clean + Jerk. Failed three times at 185#, but each time I got close enough that I really think I could have gotten it if I were fresh. But that’s what this combo is all about, I suppose. And it did tie my previous max.

Mike did 3 rounds + 13 hanging leg raises + 7 deadlifts. Then he got a max of 115# Power Clean + Jerk. He didn’t try anything heavier.

150222 – SDHP + PP + Squats

Warm-up: 30s sampsons + 3 rounds of 15x push-ups + 15x sit-ups + 5x squats. I skipped all forms of pull-ups because I was even more sore/fatigued than yesterday.

WOD: 4 rounds for time of 10x each Sumo deadlift high pulls + push press + back squats.

I used a weight of 75# throughout and had a time of 5:56.

Mike used a weight of 65# and had a time of 9:45.

150224 – 5×3 HPS

Warm-up: 3 rounds of 30s sampsons + 10x dips + 15x each sit-ups, elevated beginner pull-ups, and squats. Was going to do 5x strict pull-ups per round instead of EBPUs, but after the EBPU WOD yesterday, I found that I was barely able to manage a single strict pull-up. By contrast, yesterday I was barely able to do any dips, and today I managed 30 reps (though each round was broken, and the last was broken into 3s and 2s).

WOD: 3-3-3-3-3 of hang power snatch

I did 75-85-95-115-125. Form was pretty shaky on the 125 (elbows bending much more than I usually consider acceptable for a snatch rep), but I got the weight up. All other rounds had great form.

150216 – Many Mini-Frans

Warm-up: 3 rounds of 30s sampsons + 15x each sit-ups, push-ups, and squats. Initially I wanted to use the warm-up to work on my dips, so I was going to do 10x dips each round. But I’m still so sore from the dip-centric workout last week that I only managed 3 reps before I was struggling to complete a rep. Next time…

WOD: EBPUs + 75# Thrusters, with the following rep scheme: 15-12-9, then rest, then 12-9-6, then rest, then 9-6-3.

I did 15-12-9 in 4:39. Then collapsed, completely exhausted, and took an untimed rest that was much longer than the prescribed 5 minutes. Then I did the 12-9-6 in 3:13. Then had a similar untimed rest. Then I did the 9-6-3 in 2:06.

150217 – JT

Warm-up: 3 rounds of 30s Sampsons + 5x each Deadhang pullups & push-ups + 15x each situps & squats

WOD: 15-12-9 of handstand push-up progressions, bar dips, and push-ups.

Like last time, I was tempted by the Rx rep-scheme here. Based on how things went last time, I went ahead and stuck with this scaling. I’m glad I did. My time was 14:03. HSPU were unbroken in round 1, broken in 4s in round 2, and broken at 4-3-2 in round 3. Dips went 5-4-2-2-1-1 in round 1, were in 1s and 2s in round 2, and were singles in round 3. Push-ups were in 2s and 3s throughout. Push-ups after hitting fatigue from dips are just killer. And I definitely need more work on my dips.

Mike faced the same struggles I did, but maintained a slightly higher rep scheme until round 3. His time was 11:27.

150205 – Burpees & Step-ups

Warm-up: 3 rounds of 30s sampsons + 5x pull-ups + 15x sit-ups + 5x push-ups + 15x squats

WOD: 4 rounds of 2 minutes of step-ups and 2 minutes of burpees, with 30s of rest between exercises.

I did 20 burpees + 48 steps + 10 burpees + 40 steps + 10 burpees + 30 steps + 10 burpees + 44 steps, for a total of 50 burpees and 124 steps. During the second round of burpees I almost threw in the towel, but I talked myself off the cliff and compromised by backing off a bit on the intensity and taking extra time to rest. If I had been able to maintain my pace throughout without the extra rests, it would have been 20 burpees every round. I’m disappointed a bit, but happy to have knocked out 50 burpees.

Mike kicked my ass, doing 50 steps + 21 burpees + 45 steps + 20 burpees + 45 steps + 19 burpees + 40 steps + 15 burpees, for a total of 75 burpees and 180 steps.

Seven-mile Sunday Sushi Bike Ride

Biked to a sushi lunch and back. 7 miles round trip. Wind was blowing ridiculously hard, which made the ride twice as hard as usual, and quite a bit slower. Gusts were probably hitting 20mph. As it was, for the ride I averaged 10mph, which included fighting as hard as I could to go downhill in various places.

150111 – Tabata This!

Warm-up: 30s Sampsons and other misc stretching

WOD:Tabatas (8 rounds of 20s work and 10s rest) of sumo deadlift high pulls, squats, elevated beginner pull-ups, push-ups, and sit-ups, with 60s rest between each exercise. Several minutes of extra rest after the squats, due to a work phone call.

I did:
SDHP: 12-10-10-11-11-11-10-11
Squats: 13-13-11-11-11-11-11-12
EBPU: 7-7-6-2-3-4-3-3
Push-ups: 7-7-7-7-7-7-7-5
Sit-ups: 8-8-8-8-7-6-6-7
Total reps: 326
Tabata score: 34

Mike did:
SDHP: 10-10-10-8-8-8-8-8
Squats: 10-10-10-10-10-10-10-10
EBPU: 8-8-8-8-8-7-7-7
Push-ups: 10-8-8-8-8-7-6-6
Sit-ups: 9-8-8-8-7-7-7-7
Total reps: 333
Tabata score: 38

I added 30 reps from my last time doing this WOD,so that’s pretty hoss. Tabata score only increased by 1, due to a drop on squats, only 1 point improvement on push-ups and situps, and no improvement on EBPUs. I may work on adding some Tabata skill work in for those WODs where I have a bit left in the tank.

150107 – Helen

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

WOD: Helen
3 rounds for time of 400m running + 21x 25# kettlebell swings + 4x kipping pull-ups (scaled to 1/3 the Rx reps).

My time was 14:54. That’s a major PR, mostly from PRing the running portion at about 8 minutes. I ran for all of round 1, 80% of round 2, and 66% of round 3. Next time I’ll do this with a count of 6, 9, or 12 reps for the pull-ups, and try for running all of multiple rounds. Might also bump the kb swings to 35#.

Mike did 3 rounds of 400m running + 21x 25# kb swings + 12x elevated beginner pull-ups. His time was 16:15.

150112 – Randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. We do this WOD to honor Randy.

Warmup: Deadhang pull-up work (2+2+2) then 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, elevated beginner pull-ups, and squats.

WOD: 75x power snatch, for time.

I did 65# in 8:55. Split it as 20-10-10-10-10-8-7. This was my first time at 65# (up from 55#) and my first time doing 75 reps (up from 50x). I’d like a time under 10 reps per minute (7:30) before I up my scaling to the Rx of 75x 75#. Shorter breaks would have helped here.

Mike did 25x 55# + 50x 45# in 9:46. His form was better than previous runs at high rep snatch. His endurance was a bit lacking, breaking every 5 reps for most of the WOD.

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