Very, very solid week of training. The first few days of the week was a great 3 day cycle. As I type now, I am still sore in a good way, getting stronger for sure.
10-14-11
"Arnie"
For time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Finished just over 30 minutes... Tried to push it harder but those swings were just brutal. Last time took me about an hour with 100LB. I am probably the only person in our gym that actually likes this WOD.
10-13-11 OFF
10-12-10
Back Squat
Find your 20 rep max
225... Felt good in the new WL kicks!!! Maybe I'll do a survey to gauge interest in the third 20 rep max program.
-break
AMRAP 10 MINUTES:
5 Back Squat 185/115
5 Muscle-up
5 rounds... This is a fantastic combo. Will do again!
10-11-11
Deadlift
5-4-3-2-1-1-1
Pulled 425 three times, form was not so bueno. :-(
8:45... WOW, this WOD is NO JOKE!!! When I watched this at he NorCal Regional, there were lots of men folding over these DL's. Brutal. I was bouncing sets of 3 towards the end. Back was surprisingly ok a few days later.
10-10-11
Tabata Power Clean 185 4,4,3,3,3,2,2,2... ran out gas early but wanted to save some for the finisher!
-break
"2009 NorCal Regional Qualifier"
For time:
Row 500 meters
30 Burpees
10 Shoulder to Overhead 165/105
4:40... PR. Continued on with Aaron and got 4 more sets of 10 consecutive at 165. Sorry out the noise Will. This was a nice way to mix in the strength work. Feeling much stronger on this move!
This WOD first appeared on crossfit.com over 8 years ago. Absolutely brutal and unattainable for most...
"Linda"
(Three bars of death)
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
26:45 (PR)
Stuck with Scotty through the 7's... wheels fell off 6's. Strongest I have ever felt on these moves and this may be the hardest I've worked since the sub-30 minute "The Seven" back on Howard Street. Great week of programming and training!
For time:
Run 800 meters
30 Front Squats 165#
Run 800 meters
10:35
-break
As many rounds as possible of:
10 Front Squats 95/65#
10 Burpees
4 rounds
Gotta love the double WOD days. This turned out to be a nice combo. Scaled up on WOD #1. Ran out of gas on WOD #2. Classes today were solid. Back is sore, but good!
7-13-11
Master Class Beatdown
Deadlift
3 sets of 3 @ 405 (PR)
-break
"DT"
Five rounds for time:
12 DL 155#
9 PC
6 PJ
10:40
Heaviest DL's of my life. Form was terrible but made it happen. Great to see Grant back in action.
First, I have to say that this event rocked. I feel closer to every one of you guys. What a great group of individuals and personalities. We now share an accomplishment that many will envy. Walk tall you'all - you've earned it.
For the first 18 workouts/hours - Julian and I kept score. This pushed us to work hard and made the event more fun and far more productive. Thanks bro... Get well soon!
Here's the run down;
Fran (Chris 1 - Julian 0)
3:52
First time on the new rig. Solid.
Annie (Chris 1 - Julian 1)
DNF
Got cut off. Had no rhythm from the get go.
Charlotte (Chris 2 - Julian 1)
5:01
Handled it.
Cindy (Chris 2 - Julian 2)
12 rounds
Couldn't catch Julian. T.J. was right on my ass, good work buddy!
Karen (Chris 3 - Julian 2)
7:35
Broke the sets as follows; 50, 25, 20, 15, 15, 10, 10, 5.
Diane (Chris 3 - Julian 3)
7:29
DL's unbroken, HSPU were slow. Enjoyed watching Julian kill it solo.
GI Jane (Chris 3 - Julian 4)
88
Surprised to see that we almost finished before the cut off. T.J. was right there again!
Grace (Chris 4 - Julian 4)
3:52
That bar felt heavier than ever.
Betty (Chris 4 - Julian 5)
9:32
Tried to take a nap before this one which was a mistake. Felt tired and sluggish. That was the last time I closed my eyes in between WODS.
Helen (Chris 5 - Julian 5)
6 reps short
Good to get some fresh air. Sort of surreal running on Ritch Street at 4:30 AM.
Elizabeth (Chris 5 - Julian 6)
9:45
Thankfully, we went with a Power Clean. Ring Dips were not good.
Isabel (Chris 6 - Julian 6)
5:43
Not bad. One rep at a time.
Kelly (Chris 7 - Julian 6)
3 rounds
Got em' on the Wall Balls.
Lola (Chris 7 - Julian 7)
10
Julian was like a jack rabbit. Shouldn't have given him that energy drink.
Nicole (Chris 7 - Julian 8)
4
Couldn't catch Julian in the alley.
Pukie Brewster (Chris 7 - Julian 9)
120
Neck and neck, tit for tat with the jumping bean.
Jackie (Chris 8 - Julian 9)
8:45
Took it easy but we all know I own her.
Mary (Chris 9 - Julian 9)
5
Pistols don't suck.
Bummed that Julian had to drop out at this point. We tied. Dan Lord "tried" to replace him. Nice try my friend, but glad you finally showed up!
Nancy (Chris 1 - Dan 0)
4
Put the 2XU tights on and the legs felt great o the run and OHS.
Christine (Chris 2 - Dan 0)
2 + row
Unbroken Box Jumps with the 2XU tights on.
Gwen (Chris 3 - Dan 0)
6:28
Took this one out on to Ritch Street during the Giants game. Guerilla marketing. Awesome!
Linda
4
Teamed up with Dan on the final 3 workouts.
Nasty Girls
1
Great to see Dan handle those Muscle-ups!
Amanda
9's
Finished the round of 9 Snatch/Muscle-up.
WOW... What a day. Slept 12 hours last night. Extremely sore everywhere. Lower back and left shoulder are a little tweaky but other wise I'm good. High 5's all around. Every one of you are special to me. None more than my best friend, business partner and wife... Maribel. You're a real trooper babe, couldn't have done it with out you. Thanks for hanging in there with me. Love you!
Deadlift
225 x 5
275 x 5
315 x 5
365 x 3
395 x 2 (failed on 3)
Death by Tabata
Deadlift 225#
Burpee-Pull-ups
Fun workout. I lost count but I am positive that T.J. got me on this. Damn impressive to see how strong and competitive he has become. Very, very proud of him. Back it tight but in a good way!
Mom and Dad's 40th Anniversary Pool party... A long hike with the family and Jackson in the Baby-Bijorn sack. Then lots of swimming with Hope and Jackson.
I'm going with the O-Style Back Squat more often. Felt good but need to accept the fact that I won't be able to handle as much weight. Unbroken Muscle-Ups were more legit than ever before. Next time I do 30 it'll be sub 5 minutes.
6-9-11
Five rounds for time:
7 Power cleans 135/95#
15 Handstand push ups
12:05
First 2 sets were strict, kipped the rest off an ab-mat and my neck is a bit tweaky right now. Too bad I didn't do this with Will, seems like he may have motivated me. Great to see Sarah V. gettin' after it with Power cleans @ 165 x 5.
6-7-11
Close grip bench press
10 sets of 3 reps @ 225
10 rounds:
5 Strict ring dips
5 Dead hang pull ups
Felt great to hit the bench and work the ring dip as this is a point of fatigue for me on high rep muscle-up WODS!
I'm excited to do this combo of girls again, they are perfect one after the other. Planning to do it again in about 10 days or so. My goal is to do each for 20 min: LOLA (15 rounds), MARY (20 rounds) and CINDY (25 rounds) under 1 hour.
500 Double-Unders (missed the first rep every time?)
100 Thrudters #115 (did 2 sets of 10)
100 Push-Ups (did 1 set of 20)
100 Hang power cleans (did 1 set of 15)
100 Ring dips (did 4 sets of 5)
100 Overhead Squats (did 1 set of 15)
100 Double-unders (Ty decided I should sit it out:l)
After 7 days, I'm on the 3rd page of the forum again... I'm happy with the number of students logging!!!
4-28-11
WOD #1
Against a 6 minutes clock:
Row 1,000m
Max reps Squat Clean 135#
13 reps
-break
WOD #2
As many rounds a spossible in 10 minutes:
30 Double0Unders
30 Overhead Walking Lunges 45#
3 + 10
-break
WOD #3
For reps:
3 minutes Air Squats 120
2 minutes Ab-Mat Sit-Ups 60
1 minute Push-Ups 30
4-27-11
CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
