CrossFit Chronicle

Heavy power cleans

2011-01-25T21:06:00.000-05:00

Buy in: Two snatch cleans per minute for ten minutes (I did 75 lbs).

WOD: Five rounds:

3 x power cleans at body weight (I did 155 lbs)
6 x chest to bar pull-ups
9 x box jumps (28")

Time = 8:18

Cash out: 20 x barbell roll-outs.

20 is the number

2011-01-24T21:27:00.003-05:00

Strength work today on backsquats; lifted 5 x 160 lbs, 5 x 200 lbs, 5 x 225 lbs.

WOD: 20 minute AMRAP

20 wall ball
20 kb swings (24kg)
20 double-unders
20 sit-ups

Squeezed in five rounds.

Also did 13 consecutive double-unders during the warm-up.

Lastly, finished it all off with 2 x 20 GHD sit-ups.

Ladder

2011-01-21T15:23:00.002-05:00

WOD: Ascending ladder for eight minutes (i.e. 1, 1, 2, 2, 3, 3, etc):

Thrusters (95lbs)
KB swings (32kg)

I managed to get to the eighth level.

Followed by descending ladder of ring rows and push-ups, which took me about 4+ minutes.

Long met-con

2011-01-20T16:00:00.000-05:00

Tough one today:

15 box jump overs (20")
20 dumbbell hang squat cleans (35 lbs ea)
25 ring rows
30 dumbbell push presses (35 lbs ea)
35 sit-ups
40 walking lunge
45 double-unders
50 squats

Time = 49:12. Ack! Brutal. But I did it totally RX.

Posterior chain work

2011-01-19T19:38:00.000-05:00

Today's workout:

Deadlifts: Add 10 lbs to max and do five reps at 75%, 85% and an AMRAP at 95%.

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:

Wall balls
Sumo deadlift high pulls (95 lbs)
Toes to bar
Double-unders (x3)

Tough! It was bad on the cardio, but also surprisingly fatiguing. Still got work to do to get back to better shape. But I did it fully prescribed. Time = 22:08.

Power cleans 'n ring rows

2011-01-17T19:38:00.009-05:00

Strength work: Presses at 65%, 75%, 85% of max (reps of five and AMRAP for the last one).

WOD:

15 power cleans (130 lbs)
30 ring dips (I did ring rows)
12 power cleans
24 ring dips
9 power cleans
18 ring dips
6 power cleans
12 ring dips
3 power cleans
6 ring dips

Time = 13:44

Cash-Out: 30 second L-sit holds on rings x 3.

Overhead work

2011-01-14T16:00:00.000-05:00

Did back squats today @ 40%, 50%, and 60% of max, 5 lifts each.

WOD:

3 Power Snatch
3 Hanging Squat Snatch
3 Rack Jerks
Every minute on the minute for 7 minutes.

REST 1 MINUTE

3 Power Cleans
3 Hanging Squat Cleans
3 Push Jerk
*every minute on the minute for 7 minutes.

**weight on the bar for SNATCH is 65% of Snatch max.....add 20/15 lbs. for Cleans.

CASH OUT : 500 m Rowing races; time = 1:38.5

Atomic sit ups and such

2011-01-13T16:50:00.000-05:00

New movements today: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

Wall ball
Atomic sit ups 45lbs (I did some at 45, some at 35)
Box jumps 24"
Bulgarian split squats
Ring dips

Time = 31:56 (ack!)

Thrusters and KB swings

2011-01-12T20:13:00.000-05:00

Tough one, especially considering I'm still on-ramping after a layoff and recovering from a nasty cold. After some deadlift work we did six rounds of:

Thrusters for one minute (95lbs)
KB swings for one minute (24kg)
One minute rest

Too out of it to keep score :-P

"At the top of every minute"

2011-01-06T19:42:00.000-05:00

Whoa, real tough one today: "At the Top of Every Minute with Cindy":

100 Overhead Squats
* at the top of every minute 5 Burpees
75 Push Press
* at the top of every minute 5 Toes to Bar
50 Power Snatch
* at the top of every minute 5 Ring Rows

Subtract the number of minutes you finish in from 25 - Do that many rounds of Cindy.
i.e if you finish with the Power Snatch at 18:12, then 25-18=7

Do 7 rounds of Cindy.

1 Round of Cindy = 5 pull ups, 10 push ups, 15 squats.

*weight on the bar for all moves...3 choices...make it challenging!!

1) 95/65 lbs
2) 80/55 lbs
3) 65/45 lbs

I did 65lbs and made it to the first 10 power snatches. Tough! Good news though: I was comfortable doing overhead squats and my shoulder fared rather well.

Unbroken

2011-01-04T21:35:00.000-05:00

WOD: Four rounds of:

30 wall ball shots
40 double-unders or 120 regular skips (I did the latter)

If you fail to do each movement unbroken you have to start all over again. Thankfully that never happened to me today.

Time = 17:50

Getting back to things

2011-01-03T19:58:00.000-05:00

My December break is over; time to get back into the swing of things. Eating clean and paleo effective today. Still bothered by rotator cuff tendinitis; will go to see an ART therapist shortly. First workout after a one month break:

WARM UP - Today's warm up will incorporate 2 of the challenges from the level 1 testing.....check them off after completing

25 Consecutive KB Swings 24/16 kg DONE
25 Consecutive Wall Ball 20/12 DONE

BUY IN : STRENGTH - DEADLIFT

5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%.

*all weights are based on "working weight" which is 90% of 1 rep max.

WOD: Five rounds of:

10 Deadlifts
10 Box Jumps 32"/28"
10 KB Swings 32kg/24kg
10 Pull Ups (I did ring rows)

REST 1 Minute

* weight for the Deadlift is 70% of your 1 rep max (HEAVY)

Time = 27:16

More squats; power cleans

2010-10-28T16:01:00.000-04:00

Well, more squats today.

Buy in: Five max reps power clean; reps meaning the bar is touch and go on the ground and your hands stay in contact with the bar the whole way.

Managed to 5 @ 165 lbs and 3 @ 185 lbs. The 185 lbs was also a PR.

WOD

100 Squats
6 Push Press, 6 KB Swings
80 Squats
8 SDLHP, 8 KB Swings
60 Squats
10 Push Press, 10 KB Swings
40 Squats
12 SDLHP, 12 KB Swings
20 Squats
14 Push Press, 14 Kb Swings

*weight for the Push Press is 70% of your 1 rep max (so 115lbs for me)
* KB weight 32 kg/24 kg

Time = 15:38. Crushed it.

Chelsea

2010-10-26T14:15:00.002-04:00

Did Chelsea today, but did ring-rows on account of sore hands: Every minute on the minute for 30 minutes:

5 x ring rows (should be pull-ups)
10 x push ups
15 squats

I did all ring rows and squats as prescribed; had to do sets of 8 for the push-ups after round 8 or so.

Also PR'd my max thruster: Went from 145lbs to 160lbs.

Team WOD: Grace, Isabel and Karen go for a run

2010-10-23T12:26:00.000-04:00

Really creative team WOD today that was basically a mixture of Grace, Isabel and Karen--plus a whole lotta running and even a partner carry. Very happy with how I felt doing the 135lbs Grace lifts.

Daniel FAIL

2010-10-21T20:04:00.002-04:00

Didn't quite make it through Daniel today, finished 9 shy of 100 pull-ups. It would have been ~30 minutes. Fully prescribed :-)

Dynamic effort lifts

2010-10-20T13:01:00.003-04:00

BUY IN - STRENGTH - BENCH PRESS

5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%

*all percentages are of "working weight" which is 90% of 1 rep max.

WOD

Box Jumps
Squat Jumps
Double Unders

reps of 21-15-9-6

Time: 6:00

CASH OUT - Dynamic Effort Lift - Bench Press

12 sets of 2 reps @ 50% of your 1 rep max.

12 sets of 2 reps starting each set every 30s. Each set should take about 8-10 seconds, you’ll then have 20 seconds to rest. The workout will take 6 minutes

Deadlift day

2010-10-18T13:03:00.001-04:00

BUY IN : STRENGTH - DEADLIFT

5 reps@ 75% , 3 reps@ 85%, AMRAP@ 95%

*all of these percentages are calculated off your working weight- 90% of 1 rep max.

WOD: reps of 15,12,9,6

Sumo Deadlift Highpull
Pull ups

*The weight for this WOD will be 25% of your 1 rep max Deadlift with a MINIMUM of 65lbs/45lbs.

Time = 7:07

CASH OUT :10 reps GHD Raises, 10 reps Toes to Bar (STRICT)
3 times for quality

Sunday morning cruelty

2010-10-17T14:21:00.002-04:00

WOD: 21, 18, 15, 12, 9, 6, 3 reps each of:

Back squats (135 lbs)
Kettle Bell swings (24 kilo)
200m run between each round

Time = 18:59. I think my lungs exploded.

Lifting stuff overhead

2010-10-14T14:15:00.002-04:00

BUY IN : 5 minutes of muscle up practice.

WOD = Five rounds of:

15 Box Jumps
12 Overhead Squats
9 Ring Dips
200 m Sprint

*weight for this workout is 60% of your 1 rep max Overhead Squat.

Time = 17:21 lifting 70 lbs.

Kinda sorta Mini DT

2010-10-13T14:18:00.002-04:00

BUY IN : Strength- Back Squat

3 reps@ 70% , 3 reps@ 80%, AMRAP@ 90% - remember all these percentages are calculated of your "working weight" which is 90% of your 1 rep max

WOD: "Mini DT": Five rounds:

7 Deadlifts
7 Hanging Power Cleans
7 Front Squats
7 Push Press/Jerk

Finish with 800m run immediately after completion of round 5.

* the weight for this workout is 70% of your 1 rep max Push Press/Jerk, whichever is higher.

Time = 14:42 lifting 115lbs.

CASH OUT : 3 minutes in the bottom of the squat. 3-5 minutes stretching.

Tabata mash-up

2010-10-12T14:22:00.007-04:00

"TABATA MASH UP"

Pull ups (low score = 5)
Push ups (low score = 6)
Sit ups (low score = 12)
Squats (low score = 18)

A full TABATA of each movement with 1 minute REST between each.

This WOD is scored by the lowest number of reps for each movement.

CASH OUT : 10 skin the cats on the rings

Saturday partner WOD

2010-10-09T12:29:00.001-04:00

WOD

In teams of 2 complete the following total reps: 4 Rounds of:

40 Sumo Deadlift HighPulls*
40 Push Press*
400 m run with Box Jump Overs
40 Tire Slams with sledgehammer

The weight for the workout is 70% of your 1 rep max PRESS.

Deadlift strength work + WOD

2010-10-08T12:32:00.002-04:00

BUY IN : Deadlift - 3 reps @ 70%, 3 reps @ 80%, AMRAP @ 90 % - record your numbers.

WOD

400 m run

as many rounds as possible in 5 minutes of :

15 Deadlifts *
15 Push ups

finish with a

400 m run

*weight for the dealift is 40% of your 5 rep max.

you will have 2 seperate scores for this workout:

1) total time minus 5 minutes

2) total number of rounds of the AMRAP.

*make sure you look at the clock when you get in from the run....do the AMRAP for 5 minutes then leave on the second run.

Strength work + muscle ups, front squats, TtB, jumping squats

2010-10-06T22:11:00.000-04:00

Started off with a bit of strength work, namely strict presses. Managed to do 7 x 105 lbs consecutively.

WOD: Five rounds of:

5 x muscle ups (I did a scaled version)
10 x front squats (135 lbs)
15 x toes to bar
20 jumping squats

Time: 19:11