Archive for November, 2011

Tuesday 2011.11.29

November 30, 2011

MetCon

Complete as many rounds as possible in 20 minutes of:
10 Deadlifts, 155lbs
10 Handstand Push-ups [1 abmat]

5 rounds + 6 HSPU. Not exactly a metcon.

Sunday 2011.11.27

November 30, 2011

“All Sam’s Stuff”

For time:
1K row
5 C&J, 95#
10 handstand push-ups
4 C&J, 105#
20 toes to bar
3 C&J, 115#
30 pull-ups
2 C&J, 125#
40 ball slams
1 C&J, 135#
50 burpees
1K row

Um. I didn’t write this down, but I was definitely way slower than Jim, so let’s say… 28-ish?

Friday 2011.11.25

November 25, 2011

GHD “Annie”

50-40-30-20-10 reps for time:
Double-Unders
GHD Sit-Ups

17:17

Thursday 2011.11.24

November 25, 2011

Thanksgiving WOD!

For time, as a 4-person team:
4K row
With a turkey-sized slam ball, medicine ball, and sandbag:

200 burpee-slam balls
200 wall ball shots
200 sandbag half moons
200 box jumps holding slam ball
200 sit-up-throws with medball
200 sandbag ground to overhead
400m run

1 person must be rowing at all times until the row is complete. 2 people can be working at a time on the remaining exercises. Team may divide reps however they would like. When all reps are complete, entire team must run 400m. Time is called when the last team member returns from the run.

Team Turtle Turkeys — 44:33.

Monday 2011.11.21

November 22, 2011

Strength
Front Squat
45x10x2
95×3
135×3
155×3
175×3
180F

In between sets did 3 strict p-bar dips with skinniest red band, and 3 strict palms-forward pull-ups with middle-skinniest red band (6 sets total.)

MetCon
100 Burpees for time

7:39. 35-second PR over April when I did it in a hotel room in Costa Rica. Still think I have a faster time — evidenced by first 50 taking ~3:45. Should be starting at a pace that is less maintainable.

Sunday 2011.11.20

November 22, 2011

Project Mayhem

Stone Practice
Couple 70s, couple 90s, couple 110s. A few attempts at the 150. Think if I practice a little more I can get this.

CrossFit Games Open Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

26 rounds (i.e. 52 reps.) Better than I expected, since previous best during actual competition was 23, and this didn’t feel like a super hard push.

(courtesy of CrossFit New England)
“Four Loko”
AMRAP in 20 Minutes:
20 KB Swings (32/24kg)
40 Double Unders

8 + 13 swings. Damn, maybe those C&J burned me out after all? Last time I did this I hit 9 + 3 swings, and that was quite a while ago… This felt really nasty — like I was out of shape and just couldn’t breathe. Also mentally was not there — somehow had in my head that previous score was 7 and was content to just beat that. Ugh. Must try harder. [Also, note to self: should possibly consider drinking less and eating fewer cookies.]

Thursday 2011.11.17

November 22, 2011

Project Mayhem

#1: Partner WOD, alternate with partner —
1 round “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
AMCAP row

with Aeon. 157.

#2: 5 rounds for time —
15 thrusters, 65#
15 sumo deadlift high pull, 65#

11:46. Totally miserable! No natural break, really so just a long, long slog.

Wednesday 2011.11.16

November 22, 2011

Power-Man-“Elizabeth”
21, 15, 9 reps for time of:
Clean, 135lbs [power cleans]
Ring Dips [red banded, one knee]

14:43.

Tuesday 2011.11.15

November 16, 2011

Strength
Back Squat
Work up to your heaviest set of 5

45×10
95×5
135×5
185×5
200×5
205×3,F

MetCon
3 rounds not for time:
Strict Pullups
max reps
KB Swings, 32kg
max reps

Pull-Ups: 2, 2, 2 = 6.
KB Swings, 32kg: 18, 16, 16 = 50.

CWOD
3 sets of 20 on the Reverse Hyper, 2×35#
3 2 sets of 20 GHD Situps Abs a little fried from Sunday’s GHD-ing, lower back hurty, and these sets really more like 10-5-5 so decided to stop @2.

Sunday 2011.11.13

November 14, 2011

Project Mayhem

Partner WOD, with Aeon
10 minute AMRAP:
10 Box Jumps (24/20)
AMRAP hang squat snatch, 95/65

119.

For time, stadium-style, teams of 3 (with Blanco & Aeon):
30-20-10 reps —
Wall Ball (20/14)
GHD Sit-Ups
SDLHP (88/53)

9:57.