My CrossFit Blog

150409 – Burpees, HPS, Pull-ups, Dips

Warm-up: Just did some stretches, a few push-ups, a few squats, and a few practice reps of Hang Squat Snatch (to determine that I was not going to be able to catch in a squat for the Metcon WOD).

WOD: For time, 20x Burpees, 20x 65# Hang Power Snatch, 20x Kipping Pull-ups, 20x Dips, 20x 65# Hang Power Snatch, 20x Burpees. I added dips in because I felt like doing them along with the pull-ups was a more accurate replacement for muscle-ups than pull-ups alone would be.

My time was 14:04. The Hang Power Snatch was the easiest part, enough so that I probably should have gone heavier. Then the first round of burpees, then the dips, then the pull-ups, then the last round of burpees. Interestingly enough, that’s basically how the time broke down too:
1:56/1:35/3:15/2:05/1:14/4:00

Pretty pumped that I got a reasonable overall time on a WOD in which I did actual pull-ups! I’ll note that for the purpose of the WOD I broken them as sets of 5x kipping pull-ups done pretty much as singles (with drops off the bar in between sets).

150406 – Front Squat 5×3

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

WOD: 3-3-3-3-3 of Front Squat.

I did 135-175-205-235-265(x1). Round 4 tied my PR for 1RM and 3RM. Round 5 set a new 1RM PR by 30#. I’m very happy with that performance. In addition to the PR, today was the first time I’ve done it with correct form in the standard sense. Prior to today, I convinced myself to use the arms-crossed-over-the-bar form due to difficulties getting my forearms in the right position. Today, with the help of a wider grip, I rocked it, and set a PR to boot. Woot.

Mike wasn’t here today, but Chris was. He worked on learning the movement, lifting only the bar.

150404 – Angie

No real warm-up today — just stretching.

WOD: Angie
For time:
50x elevated beginner pull-ups
50x push-ups
50x sit-ups
50x squats

My time was 10:51. PR of 3:21. Pull-ups were broken as 25-5-5-5-4-3-3. Push-ups were 20-10-5-5-4-3-3. Sit-ups and squats were unbroken, save for a slight pause at 25 and 40. Next time, I’m going to ramp up the scaling a half step and do 25x kipping pull-ups along with 50x of everything else.

After a cool down period, I went back and did pistol squat progressions, down to a 16-inch stool. 10x each leg.

Mike’s time was 11:01. He was slightly faster on pull-ups and push-ups, slightly slower on squats, and significantly slower on sit-ups. He didn’t do the skills pistol squat work.

150331 – AMRAP Deadlift + Push Press

Warm-up: 2 rounds of 30s sampsons + 10x each knees-to-elbows, squats, and dips

WOD:
Complete as many rounds as possible in 5 minutes of:
275-lb. deadlifts, 3 reps
115-lb. push presses, 7 reps

I did it Rx! Managed 6 full rounds before I collapsed with 4 seconds left. Pretty thrilled with this performance.

Mike did 4 rounds + 3 deadlifts at a 155# / 75# scaling.

150327 – CF Open 15.5

Warm-up: 3 rounds of 30s sampsons + 8x strict pull-ups + 15x sit-ups + 15x push-ups + 5x squats

WOD: For time, 27-21-15-9 of 45# SDHPs and 75# thrusters

My time was 12:55. Second round of SDHPs was broken in half (mostly because I lost count) and all others were unbroken. Thrusters were broken in half until the last round (which was unbroken).

Mike was having an off day. He did 45# thrusters. His time was 15:43. Both exercises were broken up a lot every round.

150320 – CF Open 15.4

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

WOD: AMRAP in 8 minutes of 3x handstand push-up progressions (feet hooked on bar at shoulder height) + 3x 135# power cleans. Every round, add 3 additional HSPUs (so round 2 is 6x, round 3 is 9x, etc) and every 3 rounds, add 3x cleans.

I finished the round of 18x HSPUs + 6x cleans and did an additional 8 HSPUs. Total HSPUs = 71; Total cleans = 27; Total reps = 98.

Mike did 95# cleans. He finished the round of 21x HSPUs + 9x cleans, with no additional reps. Total HSPUs = 84; Total cleans = 36; Total reps = 120.

150316 – Push Jerk

Warm-up: 2 rounds of 30s sampsons + 10x knees-to-elbows + 10x dips + 15x squats

WOD: 5-5-3-3-3-1-1-1-1-1 of Push Jerk. I did 135(x5)-145(x5)-155(x3)-155(x3)-175(x3)-185-195-205-215(f)-135. I went into this expecting a modest performance, since I’m still sore from the SDHPs and I’ve been neglecting my diet. Repeated the 155 level because it didn’t feel quite right, but then I hit my groove.

205 and 215 ended up being a sort of a hybrid of push jerk and push press, and I just couldn’t quite lock out the 215. Inches away from tying my PR. That rep left my shoulders a touch sore, so I backed down for my final rep.

150317 – SDHP

Warm-up: 2 rounds of 30s Sampsons + 7x dead-hang pull-ups + 15x sit-ups + 15x push-ups + 10x squats

WOD: For time, 200x sumo-deadlift high-pulls (45# bar).

My time was 15:18. Completed the first 100 in 5:46. Broken as 25-25-25-25-15-15-15-15-15-15-10. Kicking myself just a bit because I might have been able to get under 15 minutes if i had finished with 20-20 instead of 15-15-10.

I kind of have no idea what to think about a 15 minute time here. That’s pretty high compared to some of the 2k row times people posted, but i don’t know how accurate the 10m = 1x substitution is at high reps.

Mike’s time was 23:46. First break at 20, then broken into 5s and 10s.

150313 – CF Open 15.3

Warm-up: 1/2 mile run

WOD: CF Open 15.3, with substitutions:
AMRAP in 14 minutes:
7x kipping pull-ups, 7x dips, 25x 45# thrusters, 50x side-to-side jumps over a low hurdle

I did 3 rounds and collapsed with 2 seconds left on the clock. Pretty thrilled with that performance. All exercises were done with good form (which is a step up from my usual performance for this many pull-ups). Total reps: 267

Mike subbed 25x elevated beginner pull-ups instead of the kipping pull-ups. He did 2 rounds and collapsed with just under 2 minutes left on the clock. Total reps: 214

150311 – EMOM Snatch > Clean > Deadlift

Warm-up: 2 rounds of 30s sampsons + 30s quad stretches + 5x dead-hang pull-ups + 10x knees-to-elbows + 15x squats + 12x dips. Mixed a few toes-to-bar into the first round of K2E.

WOD: Every minute, perform 1 lift and add 10 pounds. Start with an empty barbell and full-squat snatch for as long as possible. Once your technique breaks on the snatch, continue with the same weight using full-squat cleans until your technique breaks. Once you cannot clean the weight, continue with the same weight using sumo deadlift until your technique breaks.

I snatched up to 85, then cleaned up to 175, then deadlifted up to 355. Slightly disappointed in my snatch, but I know I suck at full-squat snatch, and I think this was actually a PR, as sad as that seems. The weakness here is related to my weak OHS. Pretty happy with matching my PR on cleans (since previously I’ve only done that weight as power cleans), and I got very very close to 185 there. Slightly disappointed in deadlift (20# short of my Sumo Deadlift PR and way below my all-time 415 on conventional deadlift), but I will claim exhaustion by that point of the workout.

Mike snatched up to 75, then cleaned up to 105, then deadlifted up to 225.

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