Archive for November, 2011

Saturday 2011.11.12

November 14, 2011

Visited CrossFit Gotham for some fun with Coach P, Lisa, Jim, and Brian!

For time:
800m Run
50 Double Unders
40 Pull-Ups
30 Overhead Lunges, 25#
20 Burpee-Hand Release Push-Ups (drop to floor do a push-up, then get back up again.)
10 Deadlifts, 185#

15:42. Man, I need to get back on those pull-ups. 40 took forever.

As a team of 5:
2 mile Run
75 Muscle-Ups
75 Box Jumps, 24″
75 Kettlebell Swings, 24kg
5 Rope Climbs

17-ish. Lisa and I did all the box jumps and kettlebell swings and the boys took care of the muscle-ups.

Thursday 2011.11.10

November 14, 2011

Project Mayhem

Partner Team Workout with PFK & Aeon
For time:
360 ft. Farmer Walk, 2×155/105
30 Stone Shoulders, 115/90

Athletes take turns doing farmer walks until they complete 9 x 40ft laps.
Athletes take turns doing Atlas Stones until the complete 30 shoulders.

”Manhandler”

5 Rounds of 3min AMRAP:

3 Thrusters (95, 65)

6 Boxjumps (24, 20)

9 Kettlebell Swings (53, 35)
Rest 1 Minutes Between Rounds.

4, 3+3 KB Swings, 3+4 Box Jump, 3+1 Box Jump, 3+2 Thrusters = 313 total reps.

Wednesday 2011.11.09

November 10, 2011

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Pull-Ups: 6, 6, 4, 4, 4, 4, 4, 4 (36) (-18)
Push-Ups: 7, 7, 7, 7, 7, 7, 7, 7 (56) (+12)
Sit-Ups: 14, 14, 13, 13, 12, 12, 12, 11 (101) (+8)
Squats: 19, 19, 18, 18, 17, 17, 17, 18 (143) (+7)

Total: 336. (+9)

Took it waaaayyyy easy on the pull-ups because the kipping action felt super sketchy in my shoulder. So was pretty happy to still PR on this regardless of massive pull-up fall-off.

Monday 2011.11.07

November 8, 2011

Strength
Sumo Deadlifts
2 reps on the minute for 10 minutes

155, 160, 165, 170, 175, 180, 185, 190, 195, 200

Skill
3 rounds for quality of:
2 min Handstand Push-ups
2 min Row
2 min Double Unders
2 min Pistols

Did 2 half-assed rounds. Became frustrated with shoulder and pistol inabilities. Lacrosse balled the fuck out of everything for about 30 minutes and then tried a couple more banded HSPU to little avail. Ugh.

Sunday 2011.11.06

November 6, 2011

Project Mayhem

1 rep max weighted Chest-to-bar pull-up for load
1 rep max Snatch for load
Farmers Walk for distance in 60 seconds, 2×110#

Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 farmers walk handles, as far as possible.

10# / 108# / 300′. Still super nervous about shoulder. This definitely got in the way of both C2B and snatch attempts. Sigh.

21, 15, 9 reps for time of:
Deadlift, 225lbs 155lbs
Overhead Squats, 135lbs Front Squat, 123lbs

10:50. OHS still not happening. Coming close but can’t get down to the bottom with any kind of weight. Front squats were pretty sucky for this.

Friday 2011.11.04

November 6, 2011

Strength
Skater Squats
45×5, 65×5, 95×5, 115×5
Side Presses
20×5, 25×5, 30×5, 35×5

MetCon
9,6,3 RFT
Suitcase DL r/l, 155lbs 135lbs
Lateral BoxJump r/l, 20″
7:04 (?)

Thursday 2011.11.03

November 6, 2011

Project Mayhem

Teams of 2

#1: In 7 minutes —
10 Pistols
AMRAP Skin The Cats

25? I only did about 8. Jumped off the ground because I am cat-tarded. Scaled pistols holding onto rig.

Rest 3 minutes

#2: AMRAP 10 minutes (alternating reps with your partner) —
4 Muscle Ups (scaled transitions in green band)
4 Squat Cleans, 185/135
4 Rope Climbs

2 rounds + 2 rope climbs

#3: For time, teams of 3, stadium-style —
15 Handstand Push-ups
20 C2B Pull-ups
25 KB Swings, 32kg
30 Box Jumps, 24″
35 Double Unders
400m Row

12-something. Scaled HSPU to double-green band to spare shoulder a little bit.

Wednesday 2011.01.02

November 3, 2011

“Tabata Fight Gone Bad”

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wallball, 20lbs all, 10 ft target. (Reps) [5]
Sumo deadlift high-pull, 75lbs (Reps) [7]
Box Jump, 20″ box (Reps) [7]
Push Press, 75lbs (Reps) [7]
Row (Calories) [5]

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

30.  Took it too easy I think.  Played the perfect game — no drop-off in any interval.  Started on the SDLHP so wall ball was harder than it would have been if I had started there, obviously.  Next time try shooting for 8 on everything but the row, I think.  Maybe 7 on the push press — that’s where I felt most taxed.

Tuesday 2011.11.01

November 2, 2011

Screwed around with some deadlifts.

Deadlift

135x10x2, 185×5, 205×5, 225x5x3.

Saturday 2011.10.31

November 2, 2011

“Grace”
For Time:
30 Clean & Jerks, 95#

2:30.