July 4th Redux

3 rounds

On a 400m course:

10 box jumps, 30" box

10 pull ups

Start run

10 kettlebell swings, 2 pood

Run

10 squats

Run

10 overhead presses

Run

20 lunges

Stop run

10 wall balls

10 burpees

10 sit ups

?

We had a workout. I just totally forgot what it was. There was some running. There were some pullups.

WOD

Barbell progression, 5 rounds

65#, 85#, 105#, 125#

5 deadlifts

5 power cleans

5 front squats

5 push presses

3 rounds (completed 2)

30 kettlebell swings, 1.5 pood

20 GHD presses, left arm, 26#

15 good mornings

20 GHD presses, right arm, 26#

30 deep squats straddling two boxes, 1.5 pood

Monday WOD

10 GHD sit ups

10 hip + back extensions

30 thrusters, 95#

50 pull ups

30 GHD sit ups

30 hip + back extensions

20 thrusters, 95#

35 pull ups

50 GHD sit ups

50 hip + back extensions

10 thrusters, 95#

20 pull ups

Time - 29:58

The last 50 sit ups were done with the ab mat instead of on the GHD, and the pull ups beyond the first 10 were scaled as jumping.

Back from a bit of a break

I made some workouts last week, but missed blogging since it was my first week back after the birth of my first son.

Today's WOD has me very sore. As Rx'd:

5 rounds for time

Hang squat clean, 9 reps at 155#

3 15 ft. rope climes, legless

I scaled this to 135# and leg climbs. That was plenty, as I am aching all over.

Monday's WOD

As many rounds in 20 minutes of:

Power clean and jerk, 60% bodyweight

100 jump ropes

10 pullups

I finished 4 rounds, minus the last 10 pull ups. This was a pretty tough one, evidenced by this photo on the left.

We followed it up with:

50 box jumps, 24" box

400m walk, carrying 45# plate overhead

15 burpees

400m run

50 squats

15 push ups

Fran

21-15-9

95# thrusters

Pull ups

Time - 8:57

Considering I did no jumping pull ups, this is significantly better than my last effort at Fran. But, I'm still essentially doing dead hangs since I don't have a good kip going. If I did, I think I'd have shaved at least 2:30 off this time as my thrusters were pretty good.

We followed up with:

100 ft. broadjumps

100 ft. walking lunges

21 wall balls

21 push ups

21 ball slams, 20#

100 ft. ball throw and sprints, 20#

21 back extensions

Rest Day?

500m row

30 thursters, 95#

20 KB swings, 1.5 pood

10 sit ups

400m run

10 thrusters, 95#

20 KB swings, 1.5 pood

30 sit ups

500m row

Time - 17:02

400m run

75 sit ups

400m run

50 squats

400m run

25 pull ups

400m run

10 push ups

Jerks

3-3-3-3-3 push jerks

145#

155#

165#

175# (f)

175#

175# (2 reps)

3 rounds

10 reps, 115# front squat

10 reps, 205# deadlift

10 reps, 135# push press

10 reps, 1.5 pood KB swing

10 situps

Filthy fifty

50 box jumps, 24" box

50 jumping pull ups

50 KB swings, 1 pood

50 walking lunges

50 knees to elbows

50 push press, 45#

50 back extensions

50 wall ball shots, 20#

50 burpees

50 double unders

Time - 38:10

Once again, I was killed by the burpees, knees to elbows and double unders (though the latter are getting better). I had to break up the wall balls some too. It was also HOT.

Partners

Complete the following with a partner, splitting the reps evenly. Both do the run.

3 rounds

40 overhead squats, 45#

50 pull ups

60 box jumps, 24"

70 double unders

400m run

A metcon breather

7 rounds of:

7 burpees

7 24" box jumps

2 min. rest

7 rounds of:

7 pull ups

7 20# wall balls

2 min rest.

7 rounds of:

7 thrusters, 45# barbell

7 push ups

More strength

Deadlifts

5-5-5-5-5

315#-315#-315#-315#-325#

2 rounds

30 squats

30 sit ups

30 double unders

400m run

15 pull ups

15 burpees

Strength (Rest) Day

5 rounds

10 deadlifts, 225#

10 hang cleans, 125#

10 push presses, #135

10 weighted sit ups (on GHD), #14 medicine ball

A Little Burned

4 rounds for time

400m run

50 squats

Time - 15:24

We followed up with the following:

3 rounds

10 ring push ups

10 single arm kettlebell swings

10 pull ups

10 sit ups

10 double unders

Saturday's WOD

As many rounds in 30 minutes of:

12 walking lunges

15 sit-ups

15 back extensions

5 muscle ups

I got 8 rounds, 2 with the sit-ups on the GHD, and all but 2 with the back extensions on the GHD. The muscle-ups were assisted with a box, and slowed me down the most.

We finished with the following:

20 20# ball slams

100 ft. 14# ball throw and sprint

20 box jumps

20 sit-ups

20 DB press (50#)

20 burpees

Fireman appreciation day

800m run

50 sit-ups

21 sledgehammer tire hits

100 ft. tire pull

3 rope climbs

200m waiters walk (1 / 1.5 pood)

400m run

Time - 18:23

I think I'm forgetting an element or two from that workout. We followed up with some ab work:

2 rounds

5 push-ups between each exercise, rest only between rounds

30 second ball hang, 14#

Knees-to-elbows

Flutter kicks

Front plank

Wall ball crunches (ball between ankles)

Side plank

Atomic sit-ups

Side plank

Total

275# back squat

135# shoulder press

365# deadlift

I still haven't been able to get the 385# deadlift I hit about a month ago. Also, Andy called me out (properly) on my shoulder press since I was doing a bit of a push on the unrack. My shoulder is feeling better, the last few days, so I think my max is more like #145 (down from the PR of 155#, which I'm assuming I was cheating on).

Total: 775

I participated in the evening class too, which had two metcon workouts:

200m run

21 kettlebell swings (1.5 pood)

21 push-ups

21 kettle-bell swings (1.5 pood)

21 sit-ups

21 ?

21?

21?

Time - 10:24

As you can see, I forgot several of the elements (and listed ones were not in that order). I need to post the day of the workout before I forget what we did!

50 double-unders

50 sit-ups

40 double-unders

40 box-jumps (don't remember for sure)

30 double-unders

30 burpees

20 double-unders

20 knees-to-elbows

10 decline push-ups (HSPUs Rx'd)

10 double-unders

1 rope climb

Time - 26:53

I'm just killed by the double unders. Once I get those, my times should go down quite a bit.

Game Day

5 rounds for time of:

#275 deadlift, 5 reps

10 burpees

Total time: 9:23

Shoulder work

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

115/125 (f)/125/135/145

125/135/145/155/165

135 (5)/145 (5) /155 (3) /165 (2) /175 (2)

I felt pretty weak when I started, probably due to a lingering sore shoulder. This manifested itself in a failed attempt on the shoulder press at 125 lbs., well below my max of 155 lbs. I felt better towards the end, though, and did get a rep at 145 lbs.

The push jerks felt good though. I think I should be able to break 200 lbs. soon on those. Mainly, I'm still trying to get the form correct, and I think I'll get a nice boost in weight once I do.

Reconstruction Saturday

10 bodyweight bench presses (got 6 at #165, probably due to shoulder that is still sore)

20 ring dips

30 push-ups

40 cleans (#95)

50 deadlifts (#95)

60 wall balls (#20)

70 squats

80 butterfly sit-ups

90 Russian twists (sitting)

100 wall ball sit ups

90 Russian twists (standing)

80 sit-ups

70 squats

60 pull-ups

50 ball slams (#20)

40 Kettlebell swings (1.5 pood)

30 thrusters (#65)

20 burpees

10 HSPU

At an hour and twenty minutes into this workout, I still was not done. I finished the kettlebell swings, and had to leave. Had I finished, I'm guessing I'd have been about 10 minutes behind the earliest person to complete it, so I didn't feel too bad about the effort. 

Pure pain

3 rounds for time of:

Run 800 meters

1.5 pood Kettlebell swing, 21 reps

95 pound thruster, 21 reps

21 pull-ups

Wow, this one hurt - 34:25. I still don't have the rhythm down for high rep pull-ups, and that hurt. Honestly, though, I was pretty burned by the thrusters too. This one was especially hard coming on the heels of FGB.

Fight Gone Bad

This is my second time doing this workout since starting Crossfit. I don't recall the first score, but I think it was in the 220's. Today I performed the workout as prescribed, and posted a 279. I feel pretty good about this, though my first round was far better than the second and third. If I'd been able to keep up the pace a bit better, I think I could've broken 300. Next time...

From the Crossfit website:

Three rounds of:

Row (calories)

Wall-ball, 20 pound ball, 10 ft target (reps)

Sumo deadlift high-pull, 75 pounds (reps

Box jump, 20" box (reps)

Push-press, 75 pounds (reps)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to the next station immediately for best score. One points is given for each rep, except on the rower where each calorie is one point. 

Emperor of the Ottoman Empire

Cindy's Ugly Sister

Today's WOD:

Complete as many rounds in 20 minutes as you can of:

15 Pull-ups

30 Push-ups

45 Squats

I got to the push-ups in the fifth round. Hopefully, I can complete 5 next time, but the pull-ups are still killing me. I think once I get kipping down, I should be able blast through a little bit more.

Hang Power Snatch

Quick post today - 1 rep. max of 115 lbs. I should be able to get a lot more on this, once I get my brain trained to accept getting low and under the bar.

CrossFit Total

Today's WOD was a 1-rep max of back squat, deadlift and shoulder press. Here's my breakdown:

265 lb. backsquat

155 lb. shoulder press (PR)

365 lb. deadlift (20 lbs. off my PR of 385 lbs.)

--

Total: 785 lbs.

Despite the squat being a little weak, I still felt pretty good about this. I'd like to break 400 lbs. on the deadlift next time around, and 300 lbs. on the back squat.

Back from RTC

My dad and I just got back from Recurrent Training Center, in Savoy, IL (right next door to the University of Illinois).

RTC does scenario based flight training in simulators. Over the course of three days and about 10 hours of simulator time, you get an IPC, BFR and complete lots of practice in handling emergencies. The emergencies include engine failures (in a multi-engine configured sim) during takeoff, cruise and non-precision instrument approaches to minimums, lost comm, electrical failures, pressurization failures, pitot/static failures, landing gear failures, and many more. All in all, it is a very effective tool for practicing things you are unlikely to encounter.