My CrossFit Blog

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.

140823 – Power Snatch + Sit-ups

Warm-up: 3 rounds of 30s sampsons + 7x kipping pull-ups + 15x each squats + push-ups. I did different variations of the squat each round (air/overhead/front), but all with no weight on a PVC bar. After some of the recent squat videos from the CF organization on Facebook, I’m working on getting my form to stay more upright in order to transfer more completely between the three different variations.

WOD: For reps, 1:00 of 95# snatch, then 1:00 of sit-ups, then 2:00 of snatch, then 2:00 of sit-ups, then 3:00 of snatch, then 3:00 of sit-ups. I broke just long enough between each round to record my rep counts. I also took a few extra seconds between the 4th and 5th rounds, to drink some water. All sit-ups were unanchored. My results were:
1 minute of power snatches: 11 reps
1 minute of sit-ups: 16 reps
2 minutes of power snatches: 16 reps
2 minutes of sit-ups: 36 reps
3 minutes of power snatches: 20 reps
3 minutes of sit-ups: 48 reps

140819 – Elizabeth

Warm-up: 3 rounds of 30s sampsons + 5x dead-hang pull-ups + 15x each sit-ups, push-ups, and squats. Went with dead-hang pull-ups instead of kipping pull-ups out of concern that my focus on kipping pull-ups was short-changing my development with dead-hangs. That was not the case. Previously I’d been doing well to get my chin all the way above the bar for half of the pull-ups during warm-up. Today I did 13 of the 15 with my chin fully above the bar.

21-15-9 of:
Power Cleans + Dips

I did 135# power cleans and bar dips. My time was 10:35. Not thrilling, but I’ll take it. This was my first time at this scaling. Previous comparison would be 5:46 at 12-9-6 of 95# power clean + bar dips (just over a year ago). This clearly represents a lot of progress since then, and gives me a baseline for near Rx scaling. Unlike previous runs, the cleans were the harder part. Cleans were broken as 12-5-4; 5-5-3-2; 5-3-1. Dips were broken as 11-10; 8-5-2; 5-3-1.

Mike did 65# power cleans and bar dips. His time was 7:57. He struggled with both sides of the WOD, but slightly more so with the dips. By the end, they were broken into 1s and 2s.

Becky did 10 reps at 65# and the rest at 45# for the power cleans. For dips, she did squat-assisted dips. Her time was 6:17. Cleans were broken in half or thirds each round. Dips were mostly unbroken.

140531 – Karen (Rx)

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

WOD: For time, 150x 20# dumbbell thrusters.

I’m thrilled. Ignoring the fact that I had to sub 20# dumbbell thrusters for the 20# wall balls that are normally called for, I did this Rx! And my time was 13:24, which is a pretty excellent time in my book. Last time was in 2011, when it was just under 9 minutes for 75 reps. This time, I had 75 reps complete in 5:15. Hit 100 reps at around 7:45.

Mike did 15# dumbbells. 100 reps. For a time of 9:16.


Warm-up: Various stretches

WOD: 5 rounds, each for time, of elevated beginner pull-ups, push-ups, sit-ups, and squats. Rest exactly 3 minutes between rounds.

I did this with the Rx rep scheme of 20x eb pull-ups + 30x push-ups + 40x sit-ups + 50x squats, but with elevated beginner pull-ups instead of full pull-ups. I’m not quite to the point of doing high reps of full pull-ups in WODs yet. My times were: 4:25, 7:01, 7:21, 9:40, 6:13. After the 4th round, I was dizzy and felt near passing out, so I took an extended rest before performing the final round. Next time, I intend to do it at this level, but with a goal of completing it with no rounds over 8 minutes.

Mike did this at the pack level of 10x eb pull-ups + 20x push-ups + 30x sit-ups + 40x squats. His times were 3:11, 3:41, 4:01, 4:41, 3:39. His rests were all for the requisite 3 minutes.

Becky did this at the rep scheme of 5x eb pull-ups + 20x wall push-ups + 15x crunches + 20x squats. Her times were 1:45, 1:31, 1:28, 1:22, 1:24. She also rested for the requisite 3 minutes every round, though she complained about having to wait so long in between the first couple rounds.

1408012 – 300# Sumo Deadlift!

Warm-up: 3 rounds of 30s sampsons + 7x kipping pull-ups + 15x each sit-ups (arms held overhead), push-ups, and squats

WOD: 3-3-3-3-3 of sumo deadlift.

This was only my second or third time doing this lift, and my first time doing it for any serious weight. I started off with a practice round to test the form at 75#. Then moved into the real work. 135# – 185# – 225# – 275# – 300#

Ended quite a bit shy of my real deadlift max, but I wasn’t trying to get there with this anyway on the first time really doing it. I will say that this technique felt better for my lower back than standard-form deadlift. Though I wonder if that would remain true at higher weights. In any case, I was definitely happy with this performance the first time out of the gate.

140811 – OHS, K2E, DB HSqC, S2S Jumps

Warm-up: 3 rounds of 30s Sampsons + 6x kipping pull-ups + 15x each sit-ups, squats, and push-ups

WOD: 5 rounds for time of:
5x 65# Overhead squats
10x knees-to-elbows
15x 25# dumbbell hang squat cleans
20x side-to-side jumps over a low hurdle

My time was 16:43. All OHS were unbroken. K2E were basically all singles, replaced in rounds 3+ with hanging leg raises. Cleans were unbroken in first round, then broken in half for the rest. All jumps were unbroken. I’m thrilled with that time, and also thrilled to have gotten 20x K2E as this was my first time successfully performing that movement.

Mike did the same WOD, except that he did 5x K2E and 5x hanging leg raises in the first two rounds, and for the cleans he did 20# for the first two rounds, then switched to 15#. His time was 19:51. Lots of exercises were broken in lots of places. Initially he had problems getting full depth on the squat cleans, but we paused the clock, worked through it, and he was in pretty good shape from then on.

Becky did 45# OHS, laying-down leg raises, 15# dumbbel hang power cleans (some with partial squat), and step-ups. OHS were about 1/2 squat depth. She had to break the leg raises in half for a few rounds, and broke the cleans into sets of 3 to 5 for later rounds. Her time was 15:55. She found the DB Cleans awkward – doubly so when trying to include a partial squat. They seemed to get a lot better when she fully embraced the HPC motion and abandoned the squat portion.


September 2014
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