6x3 shoulder press

3-3-3-3-3-3 reps shoulder press
95-100-105(1)-100(2)-100(1)-95-95*-95*-95*
*Added a second set of clips.

Then 20 reps with the empty bar

Rest Day

4x2 Deadlift + Double Under/Walking Lunge/Situp

4x2 deadlift at 90% of 1 rep max (90% of 360 = 324)

4x2 at 325, it was heavy.

Then

3 rounds for time
25 double unders
20 walking lunges, 25lb plate overhead
15 situps with 16lb med ball(touch the ball above your head on the ground, then to your feet)

4:00

Rest Day

DL/HPC/FS/PP/Burpees/C2B/K2E/DU

Decided to abbreviate instead of just writing "A Whole Bunch of Stuff."

“8 Crazy Nights”
8 min AMRAP:
8 Deadlifts (95/65)
8 Hang Power Cleans (95/65)
8 Front Squats (95/65)
8 Push Press/Push Jerk (95/65)

Rest 3 minutes

8 min AMRAP:
8 Burpees
8 Chest-to-Bar Pullups
8 Knees-to-Elbows
8 Double Unders

4 rounds, 4 rounds + 8 burpees (apparently we were only counting whole rounds today though). Hands were a limiting factor on part 1.

KB Swing/Double Unders/Situps/Squats + Weighted Pullups

For time:
With a partner
4 rounds of:
20 KB swings, 1.5 pood
20 Double unders
20 Situps (abmat, butterfly)

Only one partner can be working a time on each movement, both partners complete the prescribed number of each movement. While one partner is working the other is doing air squats, then you switch.

I don't know how long this took, or particularly care. It was okay, started to hurt in my quads, that went away, then in my lower back. KB swings and situps unbroken, made some mistakes on the DUs, should practice a bit more. Kind of a silly workout.

Then

Work to a 1RM weighted pullup (they got a Rogue dip belt at the gym and offered to let me try it out.

I went really quickly but I hit 70lbs, kinda close on 75 but didn't try 72.5. All in all not bad. Arm was bothering me a little so I'm pretty happy with how it turned out.

Muscle Ups + Back Squats

"30 muscle ups for time"

Clock is still running on this one. It went horribly. I stopped when I got and tore a pretty big blister- about 21 reps and 25 minutes in. Horrible. Just need more practice.

Last time- October 9, 2011 in 11:35

5-5-5-5-5 back squat

190-195-200-200(1,F)-195-195

Rest Day

Run/Goblet Squats/SDHP

WOD
4 rounds for time
400m run
15 goblet squats, 1.5 pood
10 SDHP, 95lbs barbell

12:35
Could feel it in my low back in the beginning of the first round.

Skills
Double unders
Attempted bar muscle ups
Butterfly pull-ups

Wall Climb/Up-Down/Parellete Pass-Through/Grasshopper

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

9 rounds + 8 up-downs
My knees hurt like a bitch

Last time- October 29, 2011: 9 rounds + 1 shoot through (20 minutes instead of 18)

Rest Day

"Helen"

WOD
3 rounds for time
Run 400m
21 KB swings, 1.5pood KB
12 pull-ups

9:07
KB swings were unbroken

Last time 9/8/2011: 1 pood, 8:52

Skills
Double unders

Hang Squat Snatch, Lateral Hops

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (95/65) with 25 Lateral Hops in after each set.


Scaled to 85lbs, 13:38
This was rough, squat snatches are hard

Skills
Chest to bar pullups
Skin the cats

5x5 Shoulder Press + DB Hang Squat Clean Thursters/Burpees

5-5-5-5-5

85-95-100(4)-100(1)-95(3)-95(2?)-85-90
Didn't go so well.

Then

For time:
50 dumbbell hang squat clean thrusters, 35lb dumbbells
Every minute on the minute (not at the beginning of the workout though) 5 burpees

7:33
This workout was inspired by the Kalipha/Spealler hotel workout- Kalipha did 100 though. And in like 10 mins.

Ring Pushups

5 rounds of max reps, rings as low as is reasonable so your knuckles don't scrape the ground

33-32-30-25-22

Rest Day

Went to The Nutcracker

Rest Day

Company Christmas Party

Run/Wall Ball/Pullups/Situps

WOD
4 rounds for time
Run ~400m
10 wall ball shots, 20lb wall ball
10 dead hang pullups
20 butterfly abmat situps

14:08

Skills
Double unders

Crossfit Total

Backsquat 1 rep
Press 1 rep
Deadlift 1 rep

3 attempts at each lift count after warming up

Backsquat- 235 (PR)
Press- 110
Deadlift- 360 (PR)
Total- 705 (PR)

Bodyweight- 138

Shoulder press was pretty rough after backsquat, shoulder felt pretty tired.

Last time- December 5, 2010: Squat: 225 Press: 105 Deadlift: 350 Total: 680

Box Jump/KB Swing/Ring dip + Double Unders

WOD
4 rounds for time
15 box jumps, 24" box
20 KB swing, 1.5 pood
10 Ring dips (kipping allowed)

7:00 (apparently)

Then

Tabata double unders- score is lowest round
32

Skills
Sott's press- PVC, 45lbs, 55lbs, 65lbs

5x5 Push Press

5-5-5-5-5 reps push press

115-115-120-125(FAIL)-125(FAIL)-120(4,F)-120(3,F)
Or something like that.

Rest day

Back Squat Hell + V-ups/Tuck Jumps/Overhead Lunges

WOD
Cash in: hip openers
We did wall balls, but I don't remember hip openers...

Strength: Back Squat, 15 minutes to find 3 rep max, rest
Max reps @ 85% of 3RM, rest
Max reps @ 75% of 3RM, rest

Gasser: AMRAP in 7 minutes
10 V-Ups
10 Tuck Jumps
20 OVH Walking Lunges 25/15

3RM: 215
85% = ~182, 12x185 (went to failure, mostly mental I think)
75% = ~161, 20x160 (stopped and racked the bar, back was hurting)
Holy shitballs this was brutal.

6 rounds + 3 V-ups
This might not have been hard but after the squats it really hurt after I finished.


Skills
Couple bar muscle up attempts. Got high enough I think, but couldn't turn the corner.

Knees to Elbows/Wall Ball/KB Swing/Double Unders

4 Rounds for Time:
10 Knees to Elbows
15 Wall Balls (20/16)
20 Kettlebell Swings (1.5/1 pood)
30 Double Unders

13:31

Wall balls are so hard, it's ridiculous.

Rest Day

Death by 10 Meters

Cash In
10 minutes of handstand pushup practice

WOD
“Death By 10 Meters”
Minute 1 – sprint 10 meters (Cone 1 to Cone 2)
Minute 2 – sprint 20 meters (Cone 1 to Cone 2 and back to Cone 1)
Minute 3 – sprint 30 meters (Cone 1 to Cone 2 to Cone 1 back to Cone 2)
And so on until sprint cannot be completed in a minute. Athlete must touch the ground behind the cone when changing directions. Record number of rounds completed.

KB Swing/Clean/Power Snatch/Windmill

WOD
4 rounds for time
10 1 arm KB swing (5 each arm)
10 KB squat clean (5 each arm)
10 KB power snatch (5 each arm)
10 KB "windmill" (5 each arm)

9:40, 40lbs KB (RXed was 53lbs)

Skills
Rope climb (learned how to climb the rope)
Muscle up skill work (1st strict muscle up from full extension, negatives)

5x5 Back squat

5-5-5-5-5 back squat

185(4, f)-185-195-200(2, f)-195
Something like that. First time back squatting in like 5 months or so, so not bad.

Rest Day

Paid for a month at the gym. Got my squat stands from Christain's Fitness Factory (Black Friday-ish sale), put them together last night.

5x2 Deadlift + Bear Crawl/Pushups/Double Unders

WOD
5x2 deadlift (supposed to be at 90-95% of 1RM)
300, pretty easy (95% of 350 [1RM from about a year ago now] is like 332)

Then
3 rounds for time
Bear crawl 20m down and back
10 pushups (chest to deck)
30 double unders

2:15
Kind of a joke.

Skills
Trying to get a bar muscle up
Practiced from chest to bar pullups

Fran + 1000m Row

Fucking miserable.