Lisa beasts it up!
Worked on some strongman stuff in preparation for Beast of the East which is coming up WAY TOO FAST.
For time:
50′ tire flip, 200# tire
15 keg ground-to-overhead, 50#
100′ farmer’s walk, 2×105#
15 log ground-to-overhead, 90#
50′ sprint
4:53.
Then find your 1RM atlas stone shoulder in 5 minutes.
111lbs.
Need to make a few more atlas stones — the next heaviest one was 150 which was… a bit of a leap.
CrossFit Workout of the Day
“The Seven”
7 rounds for time of:
7 Handstand push-ups [scaled to 1 abmat]
7 Thruster, 135lbs 95lbs
7 Knees to elbows
7 Deadlift, 245lbs 165lbs
7 Burpees
7 Kettlebell swings, 2 pood 1.5 pood
7 Pull-ups
41:08. Sometimes I’m glad it’s the first time I’ve done something and I don’t feel any pressure to beat any previous PR 😉
Strength
Pendlay Rows
5, 5, 5, 5, 5
95, 115, 135, 155, 165
CrossFit Workout of the Day
5 rounds for time of:
30 Walking Lunges, 2x24kg 16kg
10 Handstand Push-ups [to one abmat]
18:10. Ugh.
I’m guessing Buddy Lee doesn’t have too many bad double under days.
Strength
5 x Complex:
1 Snatch Balance
1 Overhead Squat
73, 93, 103, 113, 133 (questionable,) 133, 143 (questionable,) 143.
Caught most of ’em a little on the high side…
CrossFit Workout of the Day
7 rounds for time of:
8 Rotational Lunge Jumps, 20lb medball
35 Double Unders
8:23.
This bear would beat me at this workout. Sad but true.
Strength
Alternating DB Bench Press
5 sets of 5 on each arm
25, 35, 40, 50, 50.
False Grip Rows
5 sets of 10
CrossFit Workout of the Day
AMRAP 10 minutes
100ft Bear Crawl (alternate forward and backward every round)
150m Run
Almost-8 rounds (7.75?) This was really hard! Apparently I am not as good at crawling as bears are.
CrossFit Workout of the Day
21, 15, 9 reps for time of:
Band-Resisted Deficit Deadlifts, 155#, blue band
Weighted Box Jumps, 20″, 2×15# dumbbells
11:01. Holy back torture!
“Fight Gone Bad”
In “Fight Gone Bad” you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete three rounds. The stations are:
1. Wall-ball: 20 14pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 55 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 55 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On the call of “switch,” the athlete must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.
312. 1-point PR over last year. Much more consistent overall though!
One day I will figure out this whole “pulling under the bar” thing.
Strength
Snatch
2, 2, 2, 2, 2, 2, 2, 2
73, 83, 93, 93, 98, 103, 108, 113.
CrossFit Workout of the Day
2 rounds For time:
20 Chest to Bar Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
60 Double Unders
17:52.
Played around with this. Couple sets not-over-bar, couple with green band, couple with blue band. Have a really hard time retracting particularly with chin-up grip. Needs more work.
CrossFit Workout of the Day
Four rounds for time of:
Run 400 meters
15 Burpee Deadlifts, 275lbs/205lbs
40:49. Total disaster area. 205 remains very heavy. Running was really just rest, then did what… maybe one deadlift every 30 seconds or so? The guys were finishing when I was hitting about the halfway mark. Should probably have done this @185. Also should probably get stronger. Oh, and, apparently, learn to lift heavy without screaming so much. Sorry if I freaked you out, level 1 class!
Suitcase Deadlift
5, 5, 5 each side
45, 65, 95, 115, 125.
CrossFit Workout of the Day
15, 12, 9, 6, 3 reps for time of:
Power Cleans, 135lbs 103lbs
Bar-facing Burpees
8:04.
