My CrossFit Blog

150522 – Charlotte’s Deadlift WOD

Finally had a chance to workout again following the birth of my daughter. In her honor, I did the WOD from her birthday. I’ll keep it on the list of WODs to repeat. Kept things light so that I wouldn’t end up sore.

Warmup: 2 rounds of 30s Sampsons + 5x pull-ups + 15x each of push-ups, stops sit-ups, and squats.

WOD: 10-5-3-1-1-1-3-5-10 of deadlift, for max weight.

All lifts were done sumo-style. I did
205×10-255×5-305×3-345×1-375×1-345×1-305×3-255×5-205×10. Not trying to set any PRs. All lifts felt heavy, but also felt good. Even though the upper range approached my 1rm, I definitely could have pushed higher if I’d been willing to take the risk of being sore.

Chris did 95-115-135-135-145-145-145-135-115.

AMRAP Shoulder Press & HPC

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

WOD: As many reps as possible (AMRAP) in 8 minutes of 95# shoulder press. Then rest. Then AMRAP in 8 of 95# hang power cleans.

The prescribed WOD included heavier HPC, set a time of 4 mins for the rest, and added a level with a punishment of 50x double-unders anytime you set the weight down for shoulder press and 30x squats anytime you set the weight down in the HPC. Since my daughter is going to be born in a matter of days, I didn’t want to run the risk of crippling myself by doing the heavy weight and including the punishments.

I did 45 reps of shoulder press and 108 reps of HPC.

3 miles of cycling

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

WOD: Originally I intended to do 10 rounds of .25 miles of cycling sprints, however everywhere I tried to establish a route, I either ran into a stop sign, traffic, or kids playing. I guess Sunday afternoons aren’t a great time for cycling springs. In the end, I switched over to a 3 mile bike ride and called it a day.

150515 – Jackie

Warm-up: 3 rounds of 30s sampsons + 12x dips + 15x pistol squat progressions (down to 16-inch stool) + 15x straight-back arms-locked-overhead sit-ups. This warm-up left me a bit more worn down than usual. Legs were tired from the pistol progression work; arms from the dips.

WOD: Jackie:
For time, 75x 45# sumo-deadlift high-pulls + 30x 45# thrusters + 20x kipping pull-ups.

My time was 10:29, split as SDHP @ 3:43, Thrusters @ 2:44, pull-ups @ 4:01. SDHP were split as 25-25-15-10. Thrusters as 15-7-8. Pull-ups as 5-5-3-2-3-2. This was my first time at this scaling. The tougher-than-typical warm-up probably added a minute spread throughout the WOD, but I’d like to see faster times everywhere. Overall, I want to get below 7 minutes before I move up to Rx. That probably means SDHP in the 2-3 minute range, thrusters around 90s, and pull-ups in the 2-3 minute range.

Chris did 40x SDHP + 20x thrusters + 20x EBPU. His time was 11:41, with each exercise taking roughly 4 minutes. For thrusters and EBPU, about as much of that time was rest as was movement.


Warm-up: 3 rounds of 30s sampsons + 8x dead-hang pull-ups + 15x each straight-arms-overhead sit-ups, chest-to-deck push-ups, and squats.

WOD: For time, 30x clean & jerk (done as power cleans).

I did it Rx at 135#. My time was 7:52. That’s just shy of double my time with 115#. The first 10 reps were only slightly behind schedule, at 1:30 or so. But after that, things fell apart from the heavy weight wearing me out. The last half of the WOD was done in 2s and 3s. So there’s definitely room for improvement next time.

Chris did it with 45#. His time was 4:28. This was his first time doing Grace.

150506 – 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: 3 rounds of 30s Sampsons + 7x pull-ups + 15x each sit-ups, push-ups, and squats.

WOD: 75x power snatch, for time.

I did 65# in 7:16. Split it as 25-15-10-10-10-5. That’s an improvement of 1:40 from my last time doing this WOD (in January). That’s also fast enough that I’m going to try for Rx (75#) next time around.

Mike did 55# in 8:11. That’s an improvement of 1:30 since January. His form was a bit lacking this time around though, with a lot of rounding of his back in the later reps. Most of the rounds were 5 reps each.

Chris did 35x 45# in 3:51. He struggled with the form (primarily in that he turned it far more into a wide-grip clean & press rather than a snatch). Time constraints led Chris to workout first; I think he was more comfortable with the concept of the movement after seeing Mike workout.

150503 – Declined Sit-ups, Good Mornings, & Front Squats

Warm-up: 2 rounds of 30s sampsons + 7x pull-ups + 10x burpees

WOD: 5 rounds for max front-squat reps of 15x decline sit-ups + 15x 45# Good Mornings + As Many Reps As Possible of heavy front squats. Rest at least 3 minutes between each round.

I did 145# front squats and achieved reps of 12-15-13-12-12 (64 total reps). I’m pretty happy with that performance. This WOD was a lot more grueling than it sounded on paper. I again did front squat with a clean grip (instead of the arms crossed hold); it felt good overall, but was taxing on my wrists (which I assume is a flexibility issue that will just resolve itself as I do them more).

Mike did 95# front squats and achieved reps of 7-10-10-10-8 (45 total reps).

150502 – Nasty Girls V2

Warm-up: 3 rounds of 30s sampsons + 15x arms-over-head sit-ups

WOD: Nasty Girls V2:
3 rounds for time of:
30x pistol squat progressions (one-legged squats down to 16-inch stool)
7x kipping pull-ups
14x dips
10x 115# Hang Power Cleans

My time was 17:19. I felt good throughout the workout. Pistol squats took the longest amount of time, but weren’t too hard until round 3. Dips were the hardest part. Pull-ups were just on the edge of what I was capable of knocking out without shifting into questionable form. HPC were a breeze; I should probably do 135# in future similar WODs.

Mike’s time was 22:29. He did 95# HPCs and subbed 21x elevated beginner pull-ups for the pull-ups. The biggest time difference was from me performing the pistol squats significantly faster than Mike, though HPC and the smaller number of pull-ups also helped.

Chris’s time was 12:40. He did 30x single-leg step-ups + 10x seated EBPUs + 10x push-ups + 10x 45# HPC.

150413 – Deadlift

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

WOD: 10 rounds for max reps of 15s heavy deadlift + 45s rest.

I did 275#, and got: 7-7-7-7-6-5-4-5-4-4 = 56 total reps. I’m concluding that 275# was heavy enough to count as Rx and 56 was a high enough rep count to count as a solid performance. So this was at Rx, but it’s too close to WOD #4 (AMRAP heavy deadlifts + push press) for me to count it as WOD #5.

Mike did 155#, and got: 6-7-7-6-6-6-6-6-5-7 = 62 total reps

Fight Gone Bad

Warm-up: 2 rounds of 30s sampsons + 15x sit-ups + 5x pull-ups.

WOD: Fight Gone Bad
3 rounds for max reps with 60s per exercise: 45# Thrusters, 75# Sumo-deadlift high-pulls, 16-inch box jumps, 75# push-press, burpees, and 60s rest between rounds.

I did 25-20-16-22-9, then 15-10-5-10-5, then 10-10-10-15-6. That’s a total of 188 reps. That’s quite a bit shy of the 224 I got last year. The big differences were in Thrusters (last year was +3 in round 2 and +6 in round 3), box jumps (10 reps in round 2), and push press (5 reps in round 2 and 7 reps in round 3). I’ll get ’em next time!

Chris did 15# dumbbell thrusters, 25# sumo-deadlift high-pulls, 16-inch box jumps, 45# push-press, and burpees. He did 16-5-8-9-5, 10-7-4-9-3, and 8-6-3-10-1. That’s a total of 104 reps.

A few weeks ago, Mike did this WOD with 65# for the SDHPs and push-press, and with box step-ups instead of box jumps. He did 20-10-20-15-5, 10-10-15-5-5, and 10-10-15-10-7. That’s a total of 167 reps.


December 2016
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