Strength WOD - Presses

Warmup:
3x10 meter bear crawl
1x10 meter inch worm
1x10 meter reverse lunge
pvc pass thrus
double under practice
500 meter row (1:51)
1x5 strict press (45#)
1x5 push press (45#)
1x5 push jerk (45#)

WOD: "Strength WOD-Presses"
5x1 strict press (135#/155#/160#/165#/175#)
5x3 push press (180#/185#/195#/205#/215#)
5x5 push jerk (205#/205#/185#/185#/185#)

Interesting Fact: Total #'s pushed = 8,555 lbs

Heavy Bag AMRAP

Warmup:
3x15 GHD situps
3x15 jumping squats
3x15 kettlebell swings (1 pood)

Skill:
100 double unders (25 reps best consecutive set)

WOD: "Heavy Bag AMRAP"
15 minute AMRAP of:

• 5 burpee box jumps
• 10 walking lunges (shouldering 70#)
• 1 out and back run (50 meters)
• 1 minute rest

5 rounds + burpee box jumps Rx

Really Modified BADGER

Warmup:
10 under hurdle passes
10 over hurdle passes
crazy wall stretching

WOD: "Really Modified BADGER"
3 rounds for time of:

• 30 kettlebell swings (1 pood)
• 30 push press (45#)
• 800 meter run

Time 24:26

Warmup:
Buergener
1x5 pullups
1x5 squats
shoulder and leg stretches
pvc passthrus
row 500 meters

Strength: "Clean & Jerk Ladder"
1 C&J per minute every minute increasing the weight by 10# each rep. Quit when you fail 3 attempts.

1. 135#
2. 145#
3. 155#
4. 165#
5. 175#
6. 185#
7. 195#
8. 205#
9. 215#
10. 225# - failed 3 times

Extra Work:
"11" countdown (10 pushups/1 situp; 9 PU/2SU; etc to 1PU/10SU)
Row 500 meters

Squat & Row

Warmup:
pvc passthrus
Burgener
3xmax reps 24" box jumps with 30 sec rest between sets (30/15/15)
air squats
stretches

Strength:
3x3 overhead squats (95#/115#/125#)
3x3 front squats (165#/185#/205#)
3x3 back squats (225#/245#/265#)

WOD: "Row 1600 meters"
7:11 for 1618 meters

12/1/10

Warmup:
7 minutes of hurdle drills + bear crawl with 20# medicine ball
1x15 ft rope ascent

WOD: "12/1/10"
4 rounds for time of:

• 400 meter run
• 25 squats
• 25 double unders (level 3) OR 100 singles (level 2)
• 25 kettlebell swings (1.5 pood - level 2)

Time 34:03

I used 1.5 pood kettlebell (level 2) and did 2 rounds of double unders (level 3) and completed the WOD with 2 rounds of singles. The double unders were taking too much time. After the first round, I was unable to string more than 2 together at a time.

Row

Warmup:
3x15 GHD situps
3x15 wall ball (20#)
2x15 knees to elbows

WOD: "Row"
6x250 meter row for time and reps per minute

1. :53/39
2. :55/42
3. :55/34
4. :52/33
5. :53/34
6. :47/39

Speed

Warmup:
2x15 back extensions
2x15 pushups
2x15 squats

WOD: "Speed"

Level 3 Advanced RX

1st min- max wall balls in a min
2 min recovery
2nd min max burpees in a min
2 min recovery
3rd min max ground to overhead 95\65 (snatch or clean and jerk)
2 min recovery
4th min max sit ups
2 min recovery
5th min max pull ups
Total number of reps is score

1. wall ball (20#) = 33
2. burpees = 20
3. G2O (95#) = 15
4. situps = 30
5. pullups = 20

Total 118 reps

4 Rounds

Warmup:
row 500 meters (1:58)
5 minutes "CINDY" (5 pushups/10 pullups/15 squats)

WOD: "4 Rounds"
4 rounds for time of:

• 400 meter run
• 10 overhead squats (95#)
• 20 double unders
• 10 pullups + 5 ring dips (jumping because of shoulder)

Time 28:51

AMRAP

Warmup:
Buergener

Strength:
Snatch (65#/95#/115#/135#/155#/165#)
multiple reps at each weight

WOD: "AMRAP"
AMRAP in 8 minutes of:

• 8 hand-release pushups
• 8 kettlebell swings (2 pood)
• 12 GHD situps (touch floor at bottom and ankle pads at top)

4 rounds

Squat Clean GRACE

Warmup:
Buergener
standing long jump
hip mobility
ring dip practice
shoulder stretching
split jerk practice

WOD: "Squat Clean GRACE"
30 squat clean and jerks for time (135#)

Time 8:08

Burpee KB AMRAP

Warmup:
row 500 meters
shoulder stretch
1x6 burpee kettlebell swins (1.5 pood)
1x6 push press (135#)
1x6 pullups

WOD: "Burpee KB AMRAP"
AMRAP in 15 minutes of

• 9 burpee kettlebell swings (1.5 pood)
• 6 push press (135#)
• 6 pullups

4 rounds + 9 burpee kb swings

Snatch & Run

Warmup:
TABATA - 4 rounds of each (squats, pushups, situps, pullups)
Buergener warmup

WOD: "Snatch & Run"
5 rounds for time of:

• 10 power snatches (95#)
• 100 meter sprint
• rest 3 minutes between rounds

1. start 0:00 - finish 0:57 - time 0:57
2. start 3:57 - finish 4:50 - time 0:53
3. start 7:50 - finish 8:46 - time 0:56
4. start 11:46 - finish 12:56 - time 1:10
5. start 15:56 - finish 16:45 - time 0:49

Total time 16:45 Rx

Bear Complex

Warmup:
Buergener warmup
Row 500 meters

WOD: "Bear Complex"
5 rounds of 7 reps of bear complex

1. 95#
2. 105#
3. 115#
4. 125#
5. 95#
   

Speed

Warmup:
hurdle drills
Buergener warmup

WOD: "Speed"

• 3x3 snatch balance (65#/95#/115#)
• 3x3 clean drop (95#/115#/135#)
• 3x3 rack jerk (95#/115#/135#)

KB & Pullups

Warmup:
3x10 GHD situps
3x10 wall ball (20#)

WOD: "KB & Pullups"
5 rounds for time of:

• 10 kettlebell swings (2 pood)
• 10 pullups

Time 8:48 Rx

Run & Squat

Warmup:
run 400 meters
3 rounds of CINDY (5 pullups, 10 pushups, 15 squats)

Strength:
3x3 press (95#/135#/145#)
3x3 push press (175#/185#/195#)
1x3 push jerk (195#)

WOD: "Run & Squat"
4 rounds for time of:

• 400 meter run
• 50 squats

Time 18:30 Rx

Body Weight Run

Warmup:
run 400 meters on balls of feet alternating front and backwards every 25 steps

WOD: "Body Weight Run"
For time:

• run 400 meters
• 25 toes to bar
• run 400 meters
• 25 pullups
• run 400 meters
• 25 pushups (hand release)
• run 400 meters

Time 16:40 Rx

This was the first Rx WOD in a while for me. Trying to buckle down and get back on track. Starting to watch nutrition again and work out more. Need to lost about 25 lbs and tone back up.

Snatch Nancy

Warmup:
agility drills
Buergener warmup
pvc pass thrus
snatch practice

WOD: "Squat Snatch Nancy"
5 rounds for time of:

• 400 meter run
• 15 squat snatch (95#)

Time 23:45

1. 15 snatches
2. 1 snatch + 14 overhead squats
3. 2 snatch + 13 overhead squats
4. 2 snatch + 13 overhead squats
5. 1 snatch + 14 overhead squats

Push Press

Warmup:
15 ghd situps
15 squats
pvc pass thrus
pvc push press
8 strict pullups

Skills:
weighted pullups (15#/25#)

Strength: "Push Press"
5,5,5,3,3,3 Push Press

1. 95#
2. 135#
3. 155#
4. 175#
5. 205#
6. 225# (2 reps)
   

Push & Jump

Warmup:
3x10 GHD situps + wall ball
3x15 pullups
3x1 out & back run

WOD: "Push & Jump"
Complete 200 Push Ups or Knee Push Ups stopping at the top of each minute to complete 3 double unders for time.

Time 11:52 - Intermediate level

Clean & Carry

Warmup:
agility drills
15 pvc pass thrus
Buergener Warmup
5 back squats (135#)

Strength:
5 rounds of

• 4 back squats (1 sec pause at bottom-no pause at top 155/175/175/175/175)
• 5 strict pullups

WOD: "Clean & Carry"
3 rounds for time of:

• 5 hang cleans (155# rx - 155/135/95)
• 100 feet overhead carry (same weight)
• 10 burpees
• 100 feet overhead carry (same weight)

Time 10:13

Sprints

Warmup:
Buergener
1x8 squats
pvc pass thrus
snatch practice

Strength:
4 rounds of

• 1 hang snatch
• 1 hang squat snatch
• 1 squat snatch
• max reps clapping pushups

1. 95# + 15 clapping pushups
2. 95# + 15 clapping pushups
3. 115# + 10 clapping pushups
4. 125# + 10 clapping pushups

WOD: "40 meter sprints"
15x40 meter sprints with 1 minute rest between sprints

I completed all 15 sprints within the 6 second range (started out in the low sixes and finished in the high sixes, except for #15 which was six flat).

Pretty pleased with today's effort. I'm moving a lot of beef.

Here is part 5 of the Super Strong Man Video

10K on 9/11

Here are some links to the 10K pics from 9/11

http://wizardpix.exposuremanager.com/p/race_start/bc103_58_1

http://wizardpix.exposuremanager.com/p/mid_race/pn1057_58_2

http://wizardpix.exposuremanager.com/p/mid_race/l2365_58_2

http://wizardpix.exposuremanager.com/p/finish_line/bc458_58_3

Run Climb Swing

Warmup:
25 burpees (1:06)
2x12 pvc kayak paddle stretches
mobility drills

Strength:
3 rounds of 10 pushups + 20 GHD situps

WOD: "Run, Climb, Swing"
AMRAP in 15 minutes of:

• 400 meter run
• 15 foot rope climb
• 15 kettlebell swings (1.5 pood)

3 rounds + 100 meters Rx

This is my Rx WOD in a while. Feeling pretty good.



Here is part 4 of Superhuman Strongman

Front Squats

Warmup:
mobility drills
Buergener warmup
25 air squats

STRENGTH: "5x5 Air Squats"

1. 45#
2. 95#
3. 115#
4. 135#
5. 155#

Here is part 3 of Superhuman Strongman

Strongmen Part 2

Enjoy the 2nd part of this video:

Burpee Box Jumps

Warmup:
agility drills (butt kicks, high knees, karaokes, etm)
pvc pass thrus

Strength:
4 rounds of 3 power cleans (115#) + 1 shuttle run

WOD: "Burpee Box Jumps"
Five 1-minute rounds of burpee box jumps (24") for max reps. Rest 2 minutes between rounds.

1. 11 reps
2. 11 reps
3. 11 reps
4. 11 reps
5. 11 reps

I kept the same reps throughout for a total of 55 reps. Considering how out of it I am, I am pretty pleased with this.



Check out this video on superhuman strong men. I will post a series of these. This is the first 10 minutes.

Double Unders and Burpees

Warmup:
agility drills
pvc pass thrus
air squats
rope climb

Strength:
3x5 back squats (95#/135#/155#)

WOD: "Double Unders & Burpees"
AMRAP in 10 minutes of:

• 25 double unders
• 10 burpees

3 rounds Rx - The double unders held me up. I was determined to get every stinking one.

Long FRAN

Warmup:
20 pvc passthrus
15 yds inch worms
samson stretches
running stretches
15 pushups
15 ghd situps

WOD: "Long FRAN"
run 800 meters
21-15-9 FRAN (using 45# bar)
run 800 meters

I am running a 10K tomorrow and didn't want to wreck myself doing Eva. Did this instead.

Squat Clean & Jerk

Warmup:
agility drills
stretching
Buergener warmup
1x5 deadlift (177#)

WOD: "Squat Clean and Jerk"
6x1 squat clean and jerk (45#/95#/115#/135#/145#/155#)

Metcon

Warmup:
3x15 pvc passthrus
3x15 pvc overhead squats
2x15 GHD situps

WOD: "Metcon"

5 Rounds for Time:

5 Muscle Ups (*Scale w/ 10 Pull Ups and 10 Ring Dips)

10 Overhead Squats (115# and 75#)

15 Toes to Bar

20 GHD Situps (glute ham developer)

I was only able to complete 2 rounds before having to leave. However, I don't think I could gave made 5 rounds anyhow. I had to scale the muscle ups & had to do jumping ring dips because of my left shoulder which is still proving to be problematic. I also dropped the weight on the overhead squats to 95# for the same reason.

Deadlifts & Box Jumps

Warmup:
pvc FRAN (21-15-9 pvc thrusters & kip swings)
5 min max reps pushups = 81
5 min max reps ring dips = 32
3xTABATA squats (20,20,17)

WOD: "Deadlifts & Box Jumps"
21-15-9 of deadlifts (275# Rx) and box jumps (32" box Rx) for time

Time: 13:55 using 225# deadlifts and 32" box

Filthy Fifty

Warmup:
10 reps of each movement

WOD: "Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

for time with a 40 minute cutoff

At the end of 40 minutes, I made it through 20 burpees, so I didn't complete the full cycle. I'm getting old and fat and these last few months between travelling and back issues have taken its toll on my body. I need to get back in shape prior to the October hiking trip to Yosemite.

Sprints

Warmup:
hurdle drills
10 air squats
running agility drills

WOD: "Sprints"
8x100 meter sprints w/ 2 min rest between sprints.

1. 15 s
2. 14 s
3. 15 s
4. 17 s
5. 19 s
6. N/A
7. N/A
8. N/A

I made it through 5 sprints before puking. Didn't complete the last three.

Rings and Bells

Warmup:
Agility drills
Buergener warmup
3x3 squat cleans (95#/135#/155#)

WOD: "Rings and Bells"
10 AMRAP of 15 ring pushups and 30 kettlebell swings (1.5 pood)

3 rounds + 15 ring pushups

AMRAP

Warmup:
mobility drills
pullup work
hang clean practice

WOD: "AMRAP"
AMRAP in 15 minutes of:

• 5 ring dips
• 10 handstand pushups
• 15 hang cleans (135#)

2 rounds + ring dips

Deadlift

Warmup:
3x15 GHD situps
3x15 25 foot bear crawl
3x15 kettlebell swings
1x10 perfect deadlifts
1x10 perfect front squats

WOD: "Deadlifts"
5,5,5,3,3,3 Deadlifts (increase weight each set)

135#/165#/195#/225#/255#/285#

Row 1000 meters for time (Time 4:42)

8/19/10

Warmup:
3x15 GHD situps
3x15 kettlebell swings
1x10 perfect squats
1x10 perfect overhead squats
1x10 perfect push press
leg mobility drills
100 meter jog

WOD: "8/19/10"
For time:

• 100 meter sprint
• 10 ring dips
• 100 meter sprint
• 10 thrusters (95#)
• 100 meter sprint
• 10 toes to bar
• 100 meter sprint
  

Time 5:46 Rx

1st day back in a few weeks. Hard to breathe. :)

DL & DU

Warmup:
group stride drills
press to jerk practice (pvc & 45#)
3x3 press (95/115/135)
3x3 push press (145/155/165)
3x3 push jerk (175/185/205)

WOD: "DL & DU"
Three sets of 21-15-9 reps of deadlift (225#) & double unders for time.

Time 8:30 Rx + 4#

G.I. JANE

Warmup:
hurdle mobility drills
50 walking lunges
pvc pass throughs
4,4,4,2,2,2 weighted lunges (45#/111#/131#/153#/163#/183#/203#F)

WOD: "GI Jane"
50 GI Jane's for time

Time 9:50 Rx

Spicy CINDY

Warmup:
mobility drills
Buergener warmup
deadlift warmup (135#/185#)

WOD: "Spicy CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

every 2 minutes on the mark you must complete 3 deadlift reps

Results: 8 rounds + 5 pullups using 225# on deadlift

Equals 45 pullups, 80 pushups, 120 squats, and 27 deadlifts

Loaded Carry

Warmup:
1x15 GHD situps
out & back run
1x15 back extensions
out & back run
1x15 wall ball (20#)
out & back run

front squats 5,5,4,3,2,1 (45#/89#/111#/133#/153#/173#)

WOD: "Loaded Carry"
travel as far as possible in 15 minutes carrying a 70# heavy bag

Results: 1400 meters or approx 7/8 mile as Rx

GRACE

Warmup:
7 minutes of "Chelsea" - (each minute 5 pullups, 10 pushups, 15 situps)
Buergener warmups

WOD: "GRACE"
30 clean & jerks for time (135#)

Time 4:50 Rx

Filthy Fifty

Warmup:
3 reps of each Filthy Fifty movement
3x1 front squat (45#)
3x5 front squat (65#/95#/115#)

WOD: "Filthy Fifty"
Time 45:20

Subbed stepups for box jumps since I'm not allowed to do those anymore. Also did 150 singles instead of 50 double unders. It was hot and the burpees kicked my ass.

ANGIE

Warmup:
2 rounds of

• 10 box jumps
• 15 kettlebell swings
• 20 double unders

WOD: "ANGIE"
For time:

• 100 pullups
• 100 pushups
• 100 situps
• 100 squats

16:39 Rx for Half-Angie (had to go to doc today)

Monday

Warmup:
10 push press (45#) + 1 PP (95#)
10 sumo deadlift high pull (45#) + 1 SDHP (95#)
10 squats + 1 wall ball shot (14' 12#)

WOD: "Monday"
For time:

• 50 push press (95#)
• 25 double unders
• 50 sumo deadlift high pull (95#)
• 25 double unders
• 50 wall ball (14' 12#)
• 25 double unders

Time 20:48 Rx

I did almost all double unders and that slowed me down a lot. If I had done singles, I could have finished 5 minutes faster.

RANDY

Warmup:
2x15 overhead squats (pvc)
2x15 GHD wall ball situps (12#)
2x15 ring dips
snatch progression practice (89#)

WOD: "RANDY"
75 reps @ 75# of power snatch for time

Time 10:10 Rx

Dumbbell Sprint

Warmup:
21-15-9 sumo deadlift high pull (45#)
21-15-9 thrusters (45#)
5x1 thrusters (67#/95#/115#/135#/155#)

WOD: "Dumbbell Sprint"
4 rounds (time each round) of:

• 100 meter overhead carry (right arm - 45# dumbbell)
• 10 thrusters (right arm - 45# dumbbell)
  
• 100 meter overhead carry (left arm - 45# dumbbell)
• 10 thrusters (left arm - 45# dumbbell)
• 200 meter sprint
• 2 minute rest

1. 4:05
2. 5:34
3. 6:15
4. 6:05
   

"21"

Warmup:
15 knees to elbows
15 box jumps
max height wall ball (20#)
2 bear crawls

WOD: "21"
Countdown for time

21 Push Ups and 1 Sit Up

20 Push Ups and 2 Sit Up

19 Push Up and 3 Sit Up…

…1 Push Up and 21 Sit Up

Time 27:00 - slower than last time

Monday's WOD

Warmup:
20 back extensions
15 dumbbell squat clean thrusters (25# DB)
10 handstand pushups
4 karaokes

WOD: "Monday's WOD"
3 rounds for time of:

• 400 meter run
• 21 ring dips
  
• 12 deadlifts (185#/135#)

I used 135# deadlifts. Time 25:00

CHIEF

Warmup:
15 kettlebell snatch (each arm)
15 knee jumps to OH squat
15 back extensions
clean and jerk practice (95#/115#/135#)

WOD: "CHIEF"
5 rounds of 3 min AMRAP of:

• 3 cleans (135#)
• 6 pushups
• 9 squats

Rest 1 minute between each round.

Results:

1. 3 rounds
   
2. 3 rounds + 2 cleans
3. 3 rounds
4. 3 rounds
5. 3 rounds + cleans + 2 pushups

Total Reps
cleans = 45 reps
pushups = 92 reps
squats = 135 reps

McGee

Warmup:
3x10 GHD wall ball (12#)
3x10 hollow rockers
3x15 overhead one-arm dumbbell squats

WOD: "McGee"
AMRAP in 30 minutes of:

• 5 deadlifts (275#) - scaled to 135#
• 13 pushups
• 9 box jumps (24") - scaled to weighted stepups (1.5 pood kettlebell)

10 rounds

WOD for the less than 100%

Warmup:
pvc pass thrus
3x20 double unders
3x15 pressing snatch balance

WOD: "Less than 100%"
5 rounds for time of:

• 10 situps
• 10 back extensions
• 15 kettlebell swings (55#)
• 15 pushups

Time 15:50 Rx

Sprints & Slam Balls

Warmup:
5 minutes of Deck of Cards

• run
• pullups
• squats
• box jumps
• pushups

WOD: "Sprints & Slam Balls"
3 rounds for time of:

4 sets of 100 meter sprints & 10 slam balls
2 minute rests between rounds
(12 total rounds)

1. 3:42
2. 4:45
3. 4:13

Cinco de Mayo

Warmup:
1 minute each of

• burpees
• pushups
• box jumps/stepups
• squats
• row

WOD: "Cinco de Mayo"
5 rounds for time of:

• 5 squat cleans (135#)
• 5 box jumps
  
• 5 muscleups (10 dips +10 pullups)

I only completed 3 rounds using 67# & stepups instead of box jumps. Have some sort of intestinal distress today.

OHS + C2B

Warmup:
pvc pass thrus
pvc overhead squats
handstand pushups
skin the cat

WOD: "OHS + C2B"
AMRAP in 3 minutes of:

• 5 overhead squats (135#)
• 5 chest to bar pullups

rest 2 minutes & repeat 4 cycles

1. 3 rounds (67#)
2. 3 rounds (67#)
3. 3 rounds (67#)
4. 2.5 rounds (67#)

Had to scale the OHS because of my disc issue

Press/Lunge

Warmup:
2x15 judo pushups
group warmup
4x10 press (45#/55#/65#/75#)

WOD: "Lunge"
4 rounds for time of:

1st & 3rd rounds:

• 100 meter overhead lunge (45#)
• 150 meter run
• 50 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 100 meter run

2nd & 4th rounds:

• 50 meter overhead lunge (45#)
• 150 meter run
• 100 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 50 meter run

The 50 meter run is removed from the 4th round. The 4th round ends with pushups.

Time 20:05 Rx

Heavy Bag + Situps

Warmup:
3x15 ring dips
3x15 medicine ball cleans

WOD: "Heavy Bag + Situps"
Three sets of 21-15-9 reps of:

• situps
• heavy bag hoists

Time 8:19

Clean & Jerk

Warmup:
L-sit (30 seconds)
run out & back
lunge up ramp
handstand (30 seconds)
run out & back
lunge up ramp
1x10 situps
1x10 squats

WOD: "Clean & Jerk"
Practiced squat clean and jerks with 67#
2x10 press (67#)

DT

Warmup:
Bergener Warmup

WOD: "DT"
5 rounds for time of:

• 12 deadlift (155#)
• 9 hang clean (155#)
• 6 push jerk (155#)

I scaled the weight to 67# due to back injury. Time 5:24

I also ran a mile (10 min)

1600/2000

Warmup:
1x30 situps
1x30 wall ball

WOD: "1600/2000"
4 rounds for time of:

• 400 meter run
• 500 meter row

Time 19:30

JACKIE

Warmup:
2x15 ring dips
2x15 squats
2x15 back extensions

WOD: "JACKIE"
For time:

• row 1000 meters
• 50 thrusters (45#)
• 30 pullups

Time 11:43 Rx

Mile Repeats

Warmup:
1x10 kettlebell swings
1x10 SOTS press
1x10 squats
1x1 heavy bag hefting

WOD: "Mile Repeats"

1. 8:13
2. 9:45?
3. 9:30?
   

TABATA Something Else

Warmup:
clean up gym
back extensions
double under practice
good mornings
wall ball

WOD: "TABATA Something Else"
8 rounds per exercise (20 seconds of work-10 seconds of rest)

Pullups (8,8,8,8,8,8,6,6) = score 6 (60 reps)
Pushups (10,10,10,8,8,8,8,8) = score 8 (70 reps)
Situps (8,8,8,8,8,7,6,7) = score 6 (60 reps)
Squats (10,10,10,10,10,10,10,10) = score 10 (80 reps)

Total Score 30 (270 reps)

DB Chipper

Warmup:
10 back extensions
10 leg raises
10 squats
10 pullups
10 pvc pass thrus

WOD: "DB Chipper"
10 reps per arm for time (do not drop, 1 burpee for each drop) :

• power clean
• front squat
• push press
• front squat
• push press

I went light on this one, but I did it twice (once with 20# & 25#). 1st round completed in 2:45.

Pushups + Wall Ball + Pullups

Warmup:
run 400 meters
3x5 ring dips
3x5 pullups
1 rope climb
mobility drills

WOD: "Pushups + Wall Ball + Pullups"
3 rounds for time of:

• 30 pushups
• 20 wall ball (20#, 10')
• 10 pullups

Time 10:45

check out the main CrossFit page featuring my buddy Drew and a link to my box (CrossFit Murfeesboro).

TABATA

Warmup:
pvc pass thrus
5,5,5,3,3,3 Press (95#/115#/135#/145#/145#)

WOD: "TABATA"
TABATA squats and pushups

Squats (20,19,17,21,15,15,13,17)
Pushups (20,11,8,9,8,8,6,7)

13

Warmup:
2x15 knees to elbows
2x15 wall ball (12#)
2x15 overhead squats (pvc)
1x15 squats

WOD: "13"
Sets for time of pushups and situps where the 1st round is 13 pushups and 1 situp, 2nd round is 12 pushups and 2 situps, etc, until you get to 1 pushup and 13 situps.

Time 8:15

Row 2000

Warmup:
3x10 SOTS barbell press
3x15 situps
3x15 back extensions
PT stretches and foam roller

WOD: "Row 2000 Meters"
Time 9:18 (1000 meter split at 4:55; 1500 meter split at 7:18)

I was supposed to perform FRAN today but had to row instead. Can't stack the weight on by spine just yet.

Run 5K

WOD: "Run 5K"

35:00

Met at Cannonsburgh trailhead to run. Got stopped by train on way back and wasted 3 minutes looking for a way around.

Big race tomorrow!!!

Farmer's Carry +

Warmup:
3x15 pullups
3x15 overhead squats (pvc)
3x1 400 meter run

WOD: "Farmer's Carry +"
Score total load for 3 carries divided by time. If you drop the load on the carry, you have to perform 10 burpees on the spot.

• farmer's carry (to loading docks and back)
• 30 squats + 10 pushups
• farmer's carry (to loading docks and back)
• 20 squats + 20 pushups
• farmer's carry (to loading docks and back)
• 10 squats + 30 pushups

Time 8:32 (8.53 converted)
Load: 130# per trip (60# dumbbell & 70# kettlebell) totalling 390#

Score: 45.72

This was a lot of fun. I almost dropped the weight on the 3rd carry, but I held on and had to perform no burpees. Woohoo!!!

HELEN

Warmup:
3x15 situps
3x15 squats
P.T. stretches
5 knees to elbows (too painful-aggravated my back)

WOD: "HELEN"
Three rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

13:43 Rx

I am not 100%, but I was taped up by Olga and did it Rx. Happy with that. 1st Rx WOD this week. Last Helen was 12:49 on 12/18/09.

Squats & Kettlebells

Warmup:
run 400 meters
3x15 pvc pass thrus
3x15 wall ball (20#/10')
3x15 pushups
row 500 meters
3x10 press (45#/65#/85#)
P.T. stretches

WOD: "Squats & Kettlebells"
For time:

30 Kettlebell Swings (1 1/2 or 1 pood)

10 OHS (135# and 95#)

20 Kettlebell Swings

20 Front Squats (135# and 95#)

10 Kettlebell Swings

30 Back Squats (135# and 95#)

I subbed ring dips for OHS, pullups for FS, and pushups for BS. I used 45# kettlebell.

7:15

SDHP + Weighted Box Jumps

Warmup:
3x15 situps
3x15 double unders
3x15 squats
row 500 meters (1:46)
P.T. stretches

WOD: "21-15-9 SDHP + Weighted Box Jumps"
Three sets of 21-15-9 reps for time of:

• sumo deadlift high pulls (95#)
• weighted box jumps (45#/24")

Time 7:12

I subbed double reps on box jumps for the weighted reps due to injury.

Death by Pushups

Warmup:
15 situps
15 back extensions
10 pullups
a few ring dips
100 meter row

WOD: "Death by Pushups"
15 rounds

This is a Heavy Chipper

Warmup:
3x15 rotating medicine ball toss (20#)
1x10 OHS (45#)
2x1 OHS (135#/195#)
AST L3: 1xbody weight OHS (205#)
double under practice

WOD: "This is a Heavy Chipper"
For time:

• 50 deadlift (40% of 1RM = 190#)
• 40 wall ball (20#/10')
• 30 cleans (same as deadlift - couldn't do it - used 155#)
• 20 double unders
• 10 burpee pullups

Time 21:13

Happy St. Patrick's Day

Well into my 2nd week of working in lovely Utica, NY, but I couldn't miss today's WOD.

100 Burpees + 1 pint of Guiness for time

11:43 Rx

Last year, my time was 12:42. I stocked my hotel fridge with Guiness, woke up, poured, and started in this morning.

WOD #1 - Deep South Sectionals

Warmup:
3x15 1-arm kettlebell swings (1 pood)
3x15 box jumps (24")
3 rope climbs
3x5 front squats (WU 45#/135#) - (155#/175#/185#)

WOD: "WOD #1 - Deep South Sectionals"
3 rounds for time of:

• 25 meter out and back sprint (50 meters total)
• 10 burpees
• 7 ground to shoulder (155#)

Time 5:07 Rx

I used power cleans to get to my shoulders. I lost to Lt. by 1 second. Darn oxygen deprivation.

The Corps

Warmup:
3x15 overhead squats (pvc)
3x15 ring dips
pvc pass throughs
10 kick to handstands
3x10 pressing snatch balance (pvc)

WOD: "The Corps"
This is one of the WOD's from this weekend's sectional qualifiers for the 2010 CrossFit Games. There are a few athletes from our box that will be competing this weekend.

5 rounds for time of:

• 400 meter run
• 25 pullups

Time 27:11 Rx

Seems pretty slow for a 1.25 mile run and 125 pullups, but it was tough. My hands are pretty sore.

Rope Climb + 2:1 Wall Ball

Warmup:
max rep double unders = 2 reps
max rep pullups = 16 reps
max reps pushups = 40 reps
3x5 press (135#/155# 3 reps/135#)

WOD: "Rope Climbs + 2:1 Wall Balls"
7 rounds for time of:

• 10 2:1 wall ball shots (12#)
• 3 20' rope climbs

Time 20:00 - 1st round Rx 2nd-7th rounds switched to 1 rope climb per round

Check out these videos - the first one is real. You can see what a 2:1 wall ball is.

Triplet

Warmup:
3x15 wall ball (20#)
3x15 kettlebell snatch (1 pood)
Buergener warmup

WOD: "Triplet"
AMRAP in 15 minutes of:

• 6 power cleans (185#)
• 50' bear crawl
• 9 pullups + 9 ring dips (subs out 3 muscle ups)

3 rounds + 1 power clean

Back Squats

Warmup:
3x15 double unders
3x15 pullups
muscle up practice

WOD: "Back Squats"
6 sets of 5,5,5,3,3,3 back squats:

1. 135#
2. 225#
3. 235#
4. 245#
5. 255#
6. 265#
   

21-15-9 Triplet

Warmup:
3x15 pvc overhead squats
2 lengths lateral barbell lunges
handstand practice
sampson stretch
3x3 power cleans (135#/185#/135#)

WOD: "21-15-9 Triplet"
Three sets of 21-15-9 reps for time of:

• front squats (115#)
• push jerks (115#)
• situps

Time 8:58 Rx

Squat, Push, Swing, & Pull Ladder

Warmup:
3x15 back to back plate pass (44#)
3x15 wall ball (20#)
3x100 ft weighted lateral sled pull (91#)

WOD: "Squat, Push, Swing, & Pull Ladder"
For time:

• 100 squats
• 75 pushups
• 50 kettlebell swings (1.5 pood)
• 25 pullups
• 3-min rest
• 25 pullups
• 50 kettlebell swings (1.5 pood)
• 75 pushups
• 100 squats

Time 36:20 Rx

Team WOD AMRAP

Warmup:
2x15 kettlebell swings (1.5 pood)
2x15 knees to elbows
1x15 pistol progressions
4x1 weighted pullups (45#)

WOD: "Team WOD AMRAP"

In teams of two or three, athletes will complete as many rounds as possible 1n 15 Min of:

1 tire flip

2 burpees

3 medball cleans

After each team member completes all of the movements a round is complete. Post # of rounds and # of team members to comments.

I was a team of one and completed 12 rounds + 1 tire flip with the large tire.

Had to flip the tire with 1 arm since my other one is acting wonky.

GRACE - Grand Opening Night

WOD: "GRACE"
30 clean & jerks for time (135#)

Time 2:50 Rx PR

This was my 2nd WOD of the day. I showed up for the Grand Opening festivities and decided to do GRACE with Carly. I got a PR on this one and I have been wanting to get sub 3 minutes. My previous PR was 3:09. I'm pretty excited about it.

Fight Gone Bad

Warmup:
3x15 situps
3x15 back extension
3x15 pvc overhead squats
muscle up practice

WOD: "Fight Gone Bad"
3 5-min rounds w/ 1-min rest between each round. 1-min at each station.

• row (calories): 20,20,17
• wall ball (20#): 25,17,16
• sumo deadlift high pull (77#): 19,16,15
• box jumps (20"): 18,24,23
• push press (77#): 23,16,20

Total reps = 289

My PR is 302 so I went down a bit. Need to work on this. Gonna chalk this one up to overtraining.

Overhead Squats

Warmup:
2x15 ring rows
1x15 dips
1x5 pullups
L-sit practice
2x5 overhead squats (45#/95#)

WOD: "Overhead Squats"

• 5 reps @ 139#
• 4 reps @ 159#
• 3 reps @ 169#
• 2 reps @ 179#
• 1 rep @ 201.5# PR
  

Level 1 Certification - Day 2

WOD: "Team AMRAP"
5 member teams - 5 stations - AMRAP in 12 minutes

• box jumps
• pushups
• sumo deadlift high pulls
• run
• rest

My team scored 1119. Check out the pic from this weekend. I am in the 2nd to bottom pic on the left next to the tall guy in the red shirt. His name is Justin by the way. You can also click this LINK to go to the actual blog posting on the main site.

Level 1 Certification - Day 1

WOD #1: "TABATA Squats"
8 20 second rounds of max effort squats with 10 seconds rest between rounds. Score = to round with lowest # of reps.

1. 20
2. 20
3. 16
4. 15
5. 15
6. 14
7. 14
8. 15

Score = 14

WOD #2: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:20 Rx

I'm having a great time at CrossFit Atlanta this weekend for the cert. I didn't PR FRAN, but I did spend all day doing lifting technique drills and tabata squats. I want to revisit FRAN soon. Gotta get some rest for Day 2.

Deadlift

Warmup:
3x15 good mornings (45#)
3x15 wipers (95#)
2x15 sumo deadlift high pulls (2 pood kettlebell)
muscle up practice

WOD: "Deadlift"
Deadlifted to 245# today to test my back injury. It's slowly getting stronger. Also got a chance to cheer on the others in the various WOD's today. I had done them all this week already so I didn't have to pick one today. :)

AMRAP

Warmup:
1x15 pushups
1x15 ring dips
1x15 pvc overhead squats
1x5 kettlebell swings (2 pood)
1x5 strict pullups
hanging L-sit practice
L-sit practice
muscle up practice

WOD: "AMRAP"
AMRAP in 12 minutes of:

• 5 burpees
• 15 pullups
• 25 kettlebell swings (1.5 pood)

3 rounds + all the way to 16 kb swings in the 4th

Filthy Fifty

Warmup:
5 reps of each of the WOD's events (I subbed strict pullups for burpees in the warmup)

WOD: "Filthy Fifty"
For time:

• 50 box jumps (20")
• 50 jumping pullups
• 50 kettlebell swings (1 pood)
• 50 lunges
• 50 knees to elbows
• 50 push press (45#)
• 50 back extensions
• 50 wall ball (20#)
• 50 burpees
• 50 double unders OR 150 singles

Time 34:50 Rx PR

I did 10 double unders and 120 singles. Compare to 11/30/09. My time was 41+. My best time ever prior to today on this was 35:25 on 4/29/09.

Presses

Warmup:
1x15 pullups (5 strict - 10 kips)
2x15 kettlebell swings (1 pood)
2x15 tire flips (tag team)
3x15 situps

WOD: "Presses"
3x3 strict press (135#/145#/155#)
3x5 push press (165#/175#/185#)
1xAMRAP push jerk (185# & 7 reps)

GRACE

Warmup:
1x15 pvc overhead squats
1x15 back extensions
1x3 strict pullups
5x1 weighted pullups (25#/45#/55#/55#/55#)

WOD: "GRACE"
30 clean & jerks (135#) for time.

Time 4:20 Rx

Time went up since last time but I have a stomach virus and a back injury. We'll see how next time goes. I may just be getting old. :)

2/11/10

Warmup:
2x15 pushups
2x15 GHD situps
2x15 pullups
2x15 pvc overhead squats

Back Squats (worked with 135# to strengthen my injured back)

WOD: "2/11/10"
3 rounds for time of:

• 15 heavy thrusters (100#)
• 15 kettlebell snatch (40#)
• 15 burpees
• 1 sprint across parking lot and back

Time 16:47

Man Makers

Warmup:
2x15 good mornings (45#) - these fired up my sore posterior
2x15 back extensions
2x15 posterior reach (each side)
2x15 knees 2 elbows
2x15 ring dips

5x1 clean and jerk (95#/145#/189#/199#/204#)

WOD: "Man Makers"
20 Man Makers for time. I don't know how to explain this beast, just watch the video.

Time 11:15 w/ 30# dumbbells

300

Warmup:
1x20 GHD situps
1x20 back extensions
1x20 pvc overhead squats
5,5,5,3,3,3 Press (95#/115#/135#/155#/155# 1 rep)

WOD: "300"
In celebration of my 300th WOD, which was yesterday, CrossFit Murfreesboro programmed this WOD. This was the workout the actors for the movie of the same name used to get in shape for their roles. Click on the link above to see my pic.

For time:

• 25 pullups
• 50 deadlift (135#)
• 50 pushup
• 50 box jump (24")
• 50 wipers (135#)
• 50 kettlebell clean & press (25 each side with 1 pood)
• 25 pullups

Time 22:27 Rx

Compare to 3/24/09. I shaved over 5 minutes off my previous time.

JACKIE

Warmup:
Dynamic range of motion drills
3x10 1-arm kettlebell swings (each arm) - 1 pood
3x5 muscle up practice
1x15 handstand kickups

WOD: "JACKIE"
For time:

• Row 1000 meters
• 50 thrusters (45#)
• 30 pullups

Time 9:37 Rx

Compare to 3/9/09. My time a year ago was 12:23 so I am pleased with the nearly 3 minute shaving of time.

Press

Warmup:
15 kettlebell swings (35#)
15 deadlifts (65#)
10 press (45#)
15 back extensions
15 squats
10 pullups

WOD: "Press"
Reps of shoulder press (resting my back)

5x1 press (95#/115#/135#/155#/165# f)
1/15 press (65#)

Chipper

Warmup:
20 squats
20 kettlebell swings (35#)
handstand practice
handstand pushup practice

WOD: "Chipper"
For time:

• 30 G.I. Jane's
• 30 wall ball (20#,10')
• 30 double unders
• 30 knees to elbows

Time 10:30 Rx

THEN:

4x3 power cleans (95#,135#,155#,165#)

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

Jumping Squats + Pullups

Warmup:
1x10 squats
3x10 jumping squats
3x10 back extensions
3x10 double unders
3x10 overhead squats (45#,67#,87#)

WOD: "Jumping Squats + Pullups"
10 to 1 sets of weighted jumping squats (67#) and pullups for time.

Time 6:55 Rx

This works out to 55 reps each of jumping squats and pullups. This was similar to FRAN in output and after-WOD effects. :)

Mystery WOD

Warmup:
2x15 back extensions
1x6 pullups
back stretches on GHD and floor
1x15 knees to elbows

WOD: "Mystery WOD"
Move 500# of plates and kettlebells through roped obstacle course w/ partner for time.

Worked with Wonder Woman

500# in 39:40

This was great fun!!!

Deadlift + Burpees

Warmup:
3x15 double unders
3x15 hip extensions
3x15 squats
2x3 deadlift (135#/225#)
5x3 deadlift (300#/315#/340#/365#/390# - injured on 1st rep)

WOD: "100 Burpees for Time"
Matt benched me on this one due to my pulled lower back. Probably out until Friday. yay.

Run 5K

Warmup:
25 pushups
15 back extensions
15 GHD situps
5 deep ring dips
5 back squats (185#)
20 squats
3 dead-hang pullups
samson stretches
leg stretches

WOD: "Run 5K"
Time 31:10

Hang Clean / Push Jerk / Box Jump Chipper

Warmup:
30 double unders
10 pistols (per leg - used green rubber band assist)
1 set (max effort) pushups = 35 unbroken

WOD: "Hang Cleans / Push Jerk / Box Jump Chipper"
For time:

• 50 hang cleans (115#)
• 50 push jerks (95#)
• 50 weighted box jumps (24" + 20# med ball)

Time 15:20 Rx

Presses

Warmup:
3x15 GHD situps
3x15 pushups
3x15 squats
1x6 shoulder press (45#)
1x3 push press (45#)
1x1 push jerk (45#)

WOD: "Presses"
3x6 SP 95#/135#/140#
3x3 PP 155#/175#/195#
3x1 PJ 205#/225#/235# (f)

5 min AMRAP (pushups) = 90 reps

FRAN

Warmup:
3x15 pvc passthrus
3x15 pushups
3x15 squats

WOD: "FRAN"
3 sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 6:40 Rx PR

I shaved 10 seconds off my previous PR on 10/5/09. Also, this was the first time I have completed FRAN without yakking. Progress is sweet, indeed!!!

400 Meter Repeats

Warmup:
hurdle over-unders
1x16 kettlebell snatch (8 per arm)
1x15 knees to elbows
double under practice

WOD: "400m Repeats"
6x400m - rest 3-4 minutes between each effort

*I only did 5 runs due to cramping quads

1. 1:11
2. 1:22
3. 1:27
4. 1:35
5. 1:35

Situps & Such

Warmup:
3x5 weighted pullups (25#)
3x5 weighted ring dips (25#)
muscle up practice
1x5 shoulder press (95#)

WOD: "Situps & Such"
For time:

• 30 box jumps (24")
• 21 GHD situps
• 30 kettlebell swings (2 pood)
• 21 GHD situps
• 30 air squats
• 21 GHD situps
• 30 dumbbell push press (40# dumbbells)
• 21 GHD situps

Time 11:45

Overhead Squats + Snatch Balance

Warmup:
muscle up practice (chest to bar pullups + deep ring dips)
shoulder mobility drills
run 400 meters
1x5 overhead squats (45#)

WOD: "3x5 Overhead Squats + 3x3 Snatch Balance"

Overhead Squats (5 rep sets):

1. 135#
2. 157#
3. 177# PR

Snatch Balance (3 rep sets):

1. 135#
2. 155#
3. 157# - 2 reps

Starting snatch balance @ 75% of max overhead squat

Pullups & Hang Cleans

Warmup:
2x15 back extensions
2x15 ring dips
2x15 barbell reverse lunges
arm/leg mobility drills
sampson stretches
1x3 deadlift (223#)
3x3 deadlift (273#,323#,373#)

WOD: "Pullups & Hang Cleans"
5 rounds for time of:

• 15 pullups
• 5 hang cleans (155#)

Time 12:03 Rx

Heavy TABATA

Warmup:
3x15 GHD situps
3x15 pullups (1 set dead hang)
3x15 knees to elbows

WOD: "Heavy TABATA"
Five 20 second rounds per lift getting as many reps per round as possible. 10 second rest between each round and between each type of lift. Ends up being twenty 20-second rounds with 10 seconds of rest between each one.

Lifts:

• Push Press (95#)
• Overhead Squats (95#)
• Sumo Deadlift High Pull (95#)
• Back Squat (95#)

	1	2	3	4	5	Score	Total
PP	10	11	10	8	8	8	47
OHS	6	5	5	6	5	5	27
SDLHP	5	5	5	5	5	5	25
BS	5	7	5	5	7	5	29
						23	128

Rx

Back Squats

Warmup:
2x15 double unders
dynamic range of motion drills
hip mobility drills (high hurdles)
6 laps - hurdle hops
1x5 back squat (135#)

WOD: "Back Squats 5-5-5-3-3-3"

1. 225# - 5 reps
2. 245# - 5 reps
3. 265# - 5 reps
4. 275# - 3 reps
5. 280# - 3 reps
6. 300# - 1 rep
   

Chief Derivative

Warmup:
1x10 pullups
2x15 situps
2x15 back extensions
2x15 wall ball toss (with partner)

WOD: "Chief Derivative"
5 rounds of 3 minute AMRAP of:

• 3 deadlift (70% of 1RM) - I used 275#
  
• 6 burpees
• 9 knees to elbows

1. 3 rounds
2. 2 rounds
3. 1 round + burpees
4. 1 round + deadlift
5. 1 round + deadlift + 3 burpees

This works out to 36 reps of deadlift at 275#, 57 burpees, & 72 k2e.

CINDY

Warmup:
2x15 judo pushups
2x15 dumbbell squat cleans
2x15 overhead squats (pvc)
sampson stretches

WOD: "CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

13 rounds Rx

This works out to 65 pullups, 130 pushups, & 195 squats. I did this on 5/13/09 with the same # of rounds. I need to go for 14 next time.

Lateral Weighted Step Ups - Overhead Lunges AMRAP

Warmup:
20 hurdle over unders (10 each direction)
15 wide-grip pushups
15 narrow-grip pushups
15 pistol progressions (each leg)

WOD: "Lateral Weighted Step Ups & Overhead Lunges AMRAP"
AMRAP in 15 minutes of:

• 15 lateral weighted step ups (45# & 24" box)
• 15 weighted overhead lunges (45#)

5.5 rounds Rx

Check out this video that Sea Monster made:

Wall Ball - Box Jumps

Warmup:
30-ft rope climb
handstand pushup practice (2x nose to floor)
wall ball target practice (hit 14-ft target with 20# ball)
3x15 double under practice
6x3 front squats (45#,95#,135#,157#,179#,223#)

WOD: "Wall Ball - Box Jumps"
10 rounds for time of:

• 5 wall ball (20# ball - 10-ft target)
• 5 box jumps (large box)

I didn't complete the WOD today. I fell in round 5 and ripped my shin pretty bad. I continued on and fell again in round 7 and ripped it in another place. A bloody mess. Had to stop and elevate.

ANNIE

Warmup:
1 rope ascent (30ft)

WOD: "ANNIE"
Sets of 50-40-30-20-10 of double unders and situps for time. You can sub double unders with 3xreps of singles.

I did singles.

Time 10:47