May 2013
5 posts
05/22/2013 Open Gym WOD
Wednesday- 130522
Strength/BBG- 5×2 Tempo HBBS @ 85%, rest 90 sec.
Tempo= Quick descent, 3 sec pause @ bottom, bounce, quick up.
Conditioning- For time:
2 Rounds of- Run 400m, 8 Burpee/Box Jumps (20″)
40 BB Weighted Step-ups (front rack, 20″) @ 115/75
2 Rounds of- Run 400m, 8 Burpee/Box Jumps
Warm-up of two rounds banded monster walks, 40 single jump ropes and 10 ankle stretches.
BBG,...
11 tags
05/13/2013 1800 WOD
Monday- 130513
BBG- 15 min to establish a 1RM Snatch
Conditioning- 4 Rounds for total working time of
15 Power Snatch (75/55)
10 Strict Ring Pullups (rings touch chest)
15 Burpees
1 min rest b/t rounds
Roll & stretch, PVC practice on snatches from high hang, hang and mid-shin position.
Following that, started on snatch work, starting from 65 pounds for a warm-up, for three, up to...
8 tags
05/08/2013 0800 WOD
Wednesday- 130508
Strength/BBG- Make up yesterday’s Tempo HBBS
5×2 Tempo HBBS @ 80%, rest 2:00
*Tempo= Quick descent, 3 sec pause @ bottom, bounce, quick up.
Conditioning- For time:
7 Rope Climbs
14 Thrusters (95/65)
25 HR Pushups
5 Rope Climbs
10 Thrusters
25 HR Pushups
3 Rope Climbs
6 Thrusters
25 HR Pushups
20 Minute Cap
Rolled out some of the soreness and stiffness from Monday,...
11 tags
05/06/2013 0800 WOD
Monday- 130506
BBG- 15 min Snatch technique work
Conditioning-10 min AMRAP of
6 HSPU 3 wall-walks up and down
30 BB Lunges, front rack (95/65)
60 Double Unders 120 singles
Foam roll, 500m row (1:52 @~60%) and stretching exercise, PVC work.
Group snatch technique work was done with PVC pipe and no weights used, from the high hang position, then down to the hang position just above the...
12 tags
05/03/2013 0800 WOD
Friday- 130503
Strength: 5×3 Bench Press- heavier than last week, rest 2:00
Conditioning: “Power Elisabeth”- 21/15/9 reps for time of
Power Clean (135/95)
Ring Dips
Warm-up of 3 rounds 50’ prowler push down & back, 10 back extensions, 10 push-ups. Never done prowler runs (before now), that’s an interesting thing. Not sure if I like them or not. Haha.
Bench press started with...
April 2013
7 posts
12 tags
04/29/2013 0800 WOD
Monday- 130429
BBG: 15 min. Hang Snatch technique practice, focus on absolutely perfect technique.
Conditioning: For time-
30 Push Press (115/75)
30 Over-The-Box Jumps (24/20)
30 Pullups Banded
30 HSPU 45 push-ups
Trying a new format for this, more condensed and concise instead of “Dear Diary” style, notes to myself more than anything, unless those of you out there really care...
14 tags
04/25/2013 1800 WOD
Thursday- 130425
Skill- 15 min skill practice, athlete choice of:
Pull-ups
Muscle-ups
Ring dips
L-sit holds
HSPU
Conditioning- For time:
400m run
30 Clean and Jerks (135/95)
400m run
Foam rolling and lacrosse ball, still can’t get used to the feeling of the lacrosse ball rolling around in the muscle tissue after I’m done, or so it feels like..
Warm-up of two rounds of 250m...
16 tags
04/23/2013 1800 WOD
Tuesday- 130423
Strength- 5×3 Tempo HBBS @75%, rest 60 sec.
Tempo= Quick descent, 5 second pause @ bottom, bounce and quick up.
Conditioning- For time:
20 Wallballs (20/14)
40 Pullups banded
20 WB
40 Box Jumps (24/20)
20 WB
40 Ring Dips Push-ups
20 WB
40 KBS (24/16kg)
20 WB
*Strict 20 min cap.
Began with the usual foam rolling and lacrosse ball work, which fortunately has continued...
13 tags
04/19/2013 0800 WOD
Friday- 130419
Strength: 5×3 Bench Press- heaviest possible, rest 2:00
Conditioning: 5 Rounds for time of:
20 Split Jumps
5 Power Snatch (115/75)
20 HR Pushups
Warm-up consisted of three rounds of a bear crawl down the mat, maybe ten or fifteen meters? Walking lunges back the same length, and ten kettlebell swings (36 lb.)
Next were some stretching exercises, holding a band and...
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are...”
– Marianne Wilson
13 tags
04/17/2013 0800 WOD
Strength- 7×2 Tempo HBBS @ 75%, rest 60 sec
*Notes: Tempo is quick descent, 5 sec pause at absolute bottom, bounce, then quick up.
Conditioning- For time:
75 Double Unders 150 singles
20 Pullups Ring Rows
25 Abmat Situps
50 Double Unders 100
20 Pullups
25 Abmat Situps
25 Double Unders 50
20 Pullups
25 Abmat Situps
Warm-up of 20 banded monster walks forward and laterally, 15 back...
11 tags
04/01/2013 1800 WOD
Monday- 130401
BBG-
Every 20 sec for 4 min: 1 Snatch @ 75%
Rest 3 min
EMOM for 8 min: 1 Snatch @ 85%
Conditioning- For time:
50 Double Unders Or 100 Singles
5 Split Jerks (135/95)
30 Pullups Ring Rows
10 Split Jerks
30 Pullups Ring Rows
5 Split Jerks
50 Double Unders Or 100 Singles
Warm-up consisted of 500m row (1:55 @ ~60%) and some stretching exercises, then PVC passthroughs,...
March 2013
6 posts
12 tags
03/27/2013 1800 WOD
Wednesday- 130327
BBG: 7×2 Hang Cleans+ 1 Push Jerk- heaviest possible, rest 60-75 sec
Conditioning: 3 Rounds for time of
15/12 HSPU Modified to box pushups
40 Split Jumps
15 Pullups Modified to ring rows
Warm-up with some foam rolling and lacrosse balls to work on sore spots, then two rounds of bear crawls down and back, 15 sit-ups, 15 back extensions, and 10 front squats and push jerks...
11 tags
03/08/2013 0800 WOD
2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/120 pound Snatch, as many reps as possible
Warm-up of 5 minutes foam rolling (ohhh my back..) a 500m row (2:1x at about 55% damper) and ankle, hip...
13 tags
03/06/2013 1800 WOD
Wednesday- 130306
BBG: 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean+ Jerk – heaviest possible, rest 60-90 sec. Modified: Front Squat + Front Squat & Push jerk.
Conditioning:
1 minute ME Muscle-Ups Modified: ME Ring Rows
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks 50 Double-Unders M: 100 Singles 5 Push Jerks 155/105#
*Rest 1 minute.
1 minute ME Muscle-Ups
Warm-up...
I fuckin’ love my gym.
10 tags
03/04/2013 1800 WOD
Monday- 130304
BBG: 7×1 First Pull+ Hang Snatch- heaviest possible, rest 60 sec
Conditioning:
3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders 15 Power Snatches 75/55#
Modified - Snatch Balance for BBG, Singles for Double-unders, and 65# power snatches.
I was concerned about coming in tonight for both the burpees and the snatches in the...
16 tags
03/01/2013 0800 WOD
Friday- 130301
Strength- Top Pull Deadlifts: 5X3 @ 70% – rest 90 sec. DEMO VIDEO
Conditioning- For time:
Run 800m 50 Pull-ups 75 HR Push-ups Run 800m
It’s good to be back, it really is, even for all the suck and the pain that’s associated with workouts. No disrespect to Evan and CFM at all, you guys are great people and really did a lot to get me on this track, Matt just happens...
February 2013
2 posts
11 tags
02/27/2013 1700 WOD
Yes. I’m alive. I’m back, hopefully for a long, long time. Where have I been? Suffice it to say, there have been a lot of things that have happened, and a lot of excuses that held me back. I’m hoping to be past all of that, now.
Among the changes I’ve made in the past several months, I now visit a different crossfit box, so the programming may look a little different than...
6 tags
My Workout For Wednesday February 27
I earned 783 points for my workout on Fitocracy! Hang Clean +158 pts 95 lb x 1 reps (+20 pts)115 lb x 1 reps (+23 pts)115 lb x 1 reps (+23 pts)115 lb x 1 reps (+23 pts)115 lb x 1 reps (+23 pts)115 lb x 1 reps (+23 pts)115 lb x 1 reps (+23 pts) Jerk +158 pts 95 lb x 1 reps (+20 pts)115 lb x 1 reps (+23 pts)115 lb x 1 reps (+23...
September 2012
3 posts
21 tags
09/21/2012 1700 WOD
Strength/Skill
3×10
PISTOLS (one leg squat)
Wall Angels
KB swings (Heavy)
WOD
” DT “
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks
Level 2 (Intermediate): 75
Warm-up of a 500m row (2:00 at 55% resistance), followed by a 10-metre Kong walk - place your hands and feet on the ground, bring your hands forward, trail feet up behind, coming back you actually go backwards,...
6 tags
09/13/2012 1800 WOD
Strength Snatch 8 x 1 rep on the minute at 80% of max
WOD:
For time:
3 Snatch
5 Burpees-over-bar
3 Snatch
10 Burpees-over-bar
3 Snatch
15 Burpees-over-bar
3 Snatch
20 Burpees-over-bar
3 Snatch
25 Burpees-over-bar
Level 3 (Advanced): 115/75 Level 2 (Intermediate): 95/65 Level 1 (Beginner): 65 or less and stop with 20 burpees
Note for self: Done with 80 lbs. for workout. Time:...
18 tags
09/10/2012 0815 WOD
Skill/Mobility:
3 x 8 GHD Sit-ups
:60 Hold Bottom of Squat with KB in front of chest
WOD:
5min AMRAP:
7 KB Swings (53lbs)
7 BALL SLAMS (14lbs)
Rest 1 minute
5min AMRAP:
7 OH Walking Lunges (25lbs)
7 Push-ups
Rest 1 minute
5min AMRAP:
7 BARBELL ROWS (75lbs)
7 Jumping Squats
Warm-up of a 400m run, followed by 3x 10 14lb wallballs, 10m down and back of zombie-walks (arms out...
August 2012
6 posts
17 tags
08/29/2012 1700 WOD
Strength/Skill
12 minutes to establish a 1RM (One Rep Max) Hang Snatch (squat is preferred).
WOD:
Level 2
5 rounds for time of:
3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 24”
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 24”
Warm-up: Row 500m with a pace 10 seconds slower than your best 500m time, with as few strokes as possible. Tried to keep it at a 2:04 pace...
16 tags
08/27/2012 1215 WOD
WOD:
Level 2 & 3 Intermediate and Advanced:
5 Rounds of 3 min AMRAP (As Many Rounds As Possible) :
3 Thrusters (95, 65)
6 Jumping Lunges (alternating, 6 each leg)
9 KETTLEBELL SWINGS (53, 35)
Rest 1 Minute Between Rounds.
Warm-up: 500m row (1:55 @ ~67% damper) and 400m run, followed by sets of wallballs. Then, moving right into the workout.
I was initially concerned (later to find...
12 tags
08/23/2012 0815 WOD
Strength:
5 x 3 Front Squats (heavy as possible)
WOD:
Level 2 Intermediate:
15-12-9 Deadlifts (225/155lbs) Lateral Jumps (24′′, over and back)
Warm-up of 500m row (1:56 @ ~60% damper setting) and 3x10 of face-down ‘scorpion kicks’, face-up cross-overs (same motion), PVC passthroughs and barbell step-ups. Back rack position and step-up one leg at a time.
Front squats, five sets...
17 tags
08/21/2012 0815 WOD
Strength
15 minutes to establish a 1RM Clean & Jerk.
Levels 2 and 3:
3 rounds for time of: Run 400m 7 Clean & Jerks @ 70% (of above)
Warm-up of 400m run, then 2x10 wallballs 20#, GHD sit-ups, max-time handstand holds and wall-angels for stretching and mobility.
Very cut and dry work today!
C&J, started at 135 based on the clean ladder and past jerk work, got it up without too...
16 tags
08/14/2012 1700 WOD
Skill/Mobility:
20min Skill work session: Members choice (Muscle-up, DU’s, HSPU’s, Pull-ups, Dips, est..)
5 Rounds for Time:
Level 2 Intermediate:
5 Thrusters (95/65)
10 Knees 2 Elbows
Warm-up: 500m row (1:56 @ ~55% damper setting), 3x10 14lb wallball shots, push-ups, PVC pipe pass throughs.
Skill work, tried to work at double-unders for the first ten minutes or so (off and on) and my...
20 tags
08/01/2012 1700 WOD
Strength:
4 rounds of:
1a) Max Rep set of Ring Dips
1b) Max time L-Sit Hold (Hanging)
1c) 15′ rope climb
*Rest 60 seconds between rounds but move immediately between elements A,B and C)
WOD:
Level 2 Intermediates:
7 minute AMRAP of:
12 Banded Pullups 24 Squats 12 HR (hand release) Pushups
Warm-up of 400m run, 2x8 Wallballs @ 20#, push-ups and pull-ups.
Strength portion was interesting;...
July 2012
9 posts
13 tags
07/26/2012 0900 WOD
WOD:
Clean ladder from CrossFit Games:
One clean every thirty seconds
65#- 195# in 10# jumps
*Once you hit failure, do as many deadlifts with the failed weight as the remaining time allows
Buy out:
Row 2k
Warm-up of 500m row (argh~ rowing.. 2:05 @ ~65% damper) followed by 2 x 10 14# wallballs, 20m zombie walks (arms parallel to ground, high kick to touch toe to fingertip) and 20m...
16 tags
07/23/2012 1800 WOD
Strength:
Front Squat
3-3-3-3-3
WOD:
“Isabel” (30 snatches)
Warm up: 25 Wallballs (14#), 20 knees to elbows, 15 Box jumps (24”).
Today was just really a good day. I split the wallballs up into a few sets with the briefest of pauses in between, but still managed steady work on it, caught high and squat low, toss it back up. Knees to elbows, also really smooth, have it worked out...
10 tags
07/19/2012 0900 WOD
WOD:
“Grace”
30 Clean and Jerks for time.
Level 2 Intermediates Use 95/65
Warm up:
400m run, then 2x 15 medball squat cleans, 10 sit-ups and 5 push-ups. Kind of mean after Yucky yesterday, but probably needed all the same, I’m still so bloody sore..!
Right then.
Grace.
Yup.
95 pounds for 30 clean and jerks. Last time was 105 lbs at 6:xx so that was my goal to keep under.
...
12 tags
07/18/2012 0900 WOD
WOD:
“Yucky”
Run 800M
50 Push Ups
50 Pull Ups
50 Kettlebell Swings
50 Box Jumps
50 Sit Ups
Run 800M
No warm-up, no skill or strength work, just the ugly big chipper-type workout. Was suggested to do it one of two ways - in the chipper format, fifty of each motion in order, or to break it into sets of ten, going through in the same order, multiple pass-throughs.
Start with the 800m run...
14 tags
07/16/2012 0900 WOD
Strength:
5X2 High Bar Back Squat @ 90% of the Low Bar Back Squat you have used for the recent Cycle
– rest 90 sec.
WOD:
Level 2 Intermediate:
21,15 and 9 of :
Back Rack Barbell Lunges (95/65)
Power Snatch (95/65)
Threw in a 400m run to warm-up and grabbed a few air squats before getting into things. I misinterpreted the sets as two sets of five reps, not five sets of two reps each .....
17 tags
07/09/2012 0900 WOD
Strength:
Back Squat
1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
WOD:
Level 2 Intermediate:
21,15 and 9 of:
Chest 2 Bar Banded Pull Ups
Sumo Deadlift High-pull (2 Pood/1.5 Pood)
Warm-up of 500m row (1:59 @ ~67% resistance) and two rounds through of tabata mountain climbers, on your back bicycles (opposite knees and elbows with a pedaling motion),...
17 tags
07/03/2012 0900 WOD
Skill:
20 Min Volume Training:
Pull Ups, Muscle Ups, Pistols or Double Unders
WOD:
Level 2 Intermediates:
7 Min AMRAP Plate to Overhead Burpees (25/10)
Warm-up of 500m row (1:55 @ ~67% damper setting), 15 kettlebell swings and 15 knees to elbows.
Volume training was (for me) ten minutes of practice at double-unders every minute on the minute, looking for clean reps each time. Second half of...
June 2012
6 posts
13 tags
06/27/2012 1215 WOD
WOD:
Level 2 Intermediate:
21,15 and 9 of:
Power Snatch (95/65)
Over the Box Jumps (20″)
Warm-up of 3x10 Wall-balls (20#), 20” box jumps, sumo deadlift high-pulls (1 pood). I think I’m finally getting to the point where 20 lb. wallballs are okay for me, catching at shoulder level or higher, rather than below the shoulder makes all the difference in the world. Who knew!
For...
11 tags
06/26/2012 1215 WOD
WOD:
*All levels…
3,3,3 Overhead Squats
3,3,3 Front Squats
3,3,3 Back Squats
*Rest 90 seconds between each set and increase the load each set.
Warm-up of 400m run and 10 PVC pass-overs and 10 PVC overhead squats. Did some squat mobility exercises, then got right down to it. Very straightforward workout, go heavy, go steady, get it done. Nothing fancy.
Overhead squats were good, went...
1 tag
Heroes
There are frequently times I find myself in a WOD where I’m dying for rest and gasping for air, sweat stinging in my eyes, and I wonder how I can keep going.
Then I think of all the heroes I admire, that I aspire to be even remotely like.
All the heroes that never existed, the heroes that are long gone.
All the heroes that the world knows, and those whose names are lost.
All the heroes...
13 tags
06/07/2012 1215 WOD
WOD:
Level 2 Intermediate:
20 Deadlifts 95
30 Box Jumps 20
20 Hang Cleans 95
30 Box Jumps 20
20 Push Jerks 95
30 Box Jumps 20
Really a straightforward day today, no strength or skill work beforehand. Warmup was 2x20 light KB swings and double-unders.
I wore the shirt I got from Regionals this year that says “Do More. Suck Less.” and that is my end goal.. I’m still not...
16 tags
06/06/2012 1215 WOD
Skill:
20 Min Volume training
WOD:
Level 2 Intermediate:
21,15 and 9 of:
Thrusters (65/45)
Banded Pull Ups
Warm-up of 500m row (1:52 @ 73% resistance, not bad for me) and some squat therapy after yesterday’s strength and WOD, well-needed. Also did a fair deal of foam rolling beforehand. :p
Nine or ten minutes of double-under practice in the volume training, definitely feel like...
14 tags
06/05/2012 1215 WOD
Strength:
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
WOD:
Level 2 Intermediate:
10 Min EMOM (Every Minute On the Minute) complete
5 Deadlift (185/135)
8 Burpees
Level 3 Advanced:
10 Min EMOM (Every Minute On the Minute) complete
5 Deadlift (225/155)
10 Burpees
Warm-up of 2x10 Knees to elbows and walking lunges, 1x10 20lb...
May 2012
11 posts
18 tags
05/30/2012 0800 WOD
“FIGHT GONE BAD”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating....
16 tags
05/28/2012 1700 WOD
What I’ll call “Frannish”
21-15-9 - 75 lb thrusters and burpee pull-ups.
Strength/Skill: Widowmaker, 20x back squats.
Warm-up consisting of 3x10 walking lunges, 14 lb. wallball shots and push-ups.
Open gym so we were actually just by ourselves working out there, Jarrod and myself. Saw all sorts of puffy clouds outside and hoped on the off chance a T-storm might drop...
16 tags
05/18/2012 1215 WOD
Strength:
(Changed the rep scheme from the “Sneak Peek” but its my Gym sooooo………..)
1-1-1-1-1 Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk
*Add weight each set throughout the movements.
WOD:
8 Min AMRAP of:
Tire Flip Jump Throughs
*Use appropriately scaled Tire
Came in early and practiced more with double-unders, and to my surprise, managed to get three in a row without messing up, one...
20 tags
05/16/2012 1215 WOD
Strength:
Level 3 Advanced:
Snatch Complex
1 Power Snatch, 2 Hanging Squat Snatches, 3 Overhead Squats
*Complete 5 rounds resting 90 seconds between each round.
*Add weight after each successful round as long as form remains clean.
WOD:
Row 1000 M for time.
Warm-up of 500m row with +10 seconds added to your typical 500m time (2:06 @ ~70%) and 3x10 of jumping squats or...
15 tags
05/10/2012 0800 WOD
15 Min Volume Training:
Rope Climbs, Pull Ups, Handstands, Muscle Ups or Pistols
WOD:
Level 2 Intermediate:
5 Rounds of:
5 Overhead Squat (95#/65#)
10 Wall Walks (Chest to wall)
Warm-up with 150 jump rope (singles) and some double under attempts thrown in for good measure, 20 PVC passthroughs and some shoulder mobility stretching and exercises.
Oddly I chose today for the skill/strength...
27 tags
05/09/2012 0800 WOD
Strength:
5 x Clean Complex:
1 Power Clean, 1 Hanging Squat Clean, 1 Front Squat, 1 Split Jerk
*Rest 90 sec between each effort adding weight after successful attempts.
WOD:
10 Min AMRAP of:
10 Over the box jumps (24″) *You may land on the box top and jump to the other side.
10 Walking Lunges (25#)
Warm-up of 500m row (1:56 @ ~75%) and 3x 15 air squats, 10 scorpion kicks on either side,...
