On the minute

Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

SWoD

Strict Chin Ups – 3xMax Reps

My Results

205lbs 2 pClean & 1 Jerk OTM for 15
Chin Ups: 6, 4, 4

whilst warming up, 225lbs felt heavy… however, i might’ve done that a little too soon as 205 was much too light. i decided to do the Amateur strength workout today – 3xMaxReps vs a 3RM – i don’t think i’m ready to do a 3RM for any of those pull up variations.

not sure really what the difference between Pull Ups and Chin Ups – i do them the same…

Find 1 RM Box Jump from a seated position (parallel box)
Front Squat + Jerk 3+1, 3+1, 3+1, 3+1, 3+1

The Ensign

Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

My Results

36" box + 55lb bumper (wide) and 45lb bumper, total of about 46"

Ensign:
round 1: 3 complete rounds + 3 cleans, 6 push ups, 3 dips
round 2: 3 rounds + 3 cleans
round 3: 3 rounds
round 4: 2 rounds + 3 cleans, 6 push ups
round 5: 2 rounds + 3 cleans, 6 push ups, 3 dips
round 6: 2 rounds + 3 cleans, 6 push ups, 4 dips

i started rounds 1-3 doing the air squats first, then was wondering if i was supposed to do all rounds for 1, 3, 5 as air cleans and all rounds in 2, 4, 6 as dips… so round 4 i changed and did dips first and then air squats… dips were a time killer for me today – no rings again, just regular dips – and after a week off with the new baby, and little to no workouts last week… i gotta hunch i’ll be feeling this for a couple days!

Complete 4 rounds:
Each round consists of 6 cycles of the following:

DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.

My Results

all 4 rounds of 6 cycles: 50lbs – no drops.

because this was last saturday’s workout, there wasn’t a SWoD – which was okay with me (hammy’s were tight from the lunges, which i haven’t done in a looooooong time). we finished the workout with some work on the agility ladder. actually felt kind of quick with the feet this morning… twas fun.

The Ensign
Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

My Results

4rnds, 3rnds, 2rnds, 3rnds, 3rnds + 1 pClean, 3rnds for a total of 18 Rounds (and one extra pClean).
don’t have rings available to us, so subbed regular dips for ring dips

didn’t get back from Pheasant Fest until late Sunday night, so we skipped Monday’s workout. i’m still struggling with not being tired, but we got the workout done today – it was a lot harder than i had expected (you’d think i’d just expect these workouts to always kick my @$$ by now). apparently, my triceps are a lot weaker than i remember – the dips are what killed me today. to make up for no Monday workout, i’ll get some work done on Frid… looking forward to it as always

Death by Power Clean

With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute…continuing as long as you are able.

*Use 55% – 65% of 1 RM Power Clean

SWoD
Deadlift 5RM (5 Rep Max) & Weighted Pull ups 3 x max reps

My Results

9 rounds + 6 @ 165lbs

Deadlift 5RM: 405lbs
Pull ups 3 (25lbs), 3 (25lbs), 3 (25lbs)

as usual, this workout quickly got tough… she starts out pretty easy but once i hit round 8, i started to fall apart. the nice part was that my hip seems to have fixed itself and didn’t bother me at all today. which is one reason why my 1RM on monday was the same as my 5RM today in the deadlift. the pull ups still suck, but i did them dead hang (except the last one was a solid kip). progress will be made, just gotta keep at it.

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

My Results

1450 lbs CFFT

clean: 275 (fail 295)
squat: 405 (fail 455)
bench: 365
dead: 405 (fail 475)

today was not a good day. walked in and my hips just ached – not sure what the deal is, but it just started this morning. it’s not like i did anything since wed and i wasn’t even that sore. very disappointing. last time i did the CFFT (3.12.10), i was able to total 1560 – drastically better results in squat and deadlift. of course, i didn’t push it too much today because of the hip just not feeling right. need to visit the chiropractor soon.

Now, to today’s workout:

This workout didn’t look like it was going to be all that bad… i stand corrected. now it could be that i’m just horribly out of shape, but it was a tough one.

6 Rounds, each round consisting of:

3 Hang Cleans @ 80% bodyweight (i went with 205lbs)
3 20yd Shuttles (Pro Agility Shuttle)

initially, i looked at this and thought no problem… until the second round of shuttles and my legs felt like jello. i liked it though. it’s exactly what i needed. i did not keep the clock running throughout, next time we do this workout (hopefully, i won’t be such a pile and) i’ll start the clock and work on not taking such long of breaks betwixt shuttles.

For the lifting component, we did 3×3 in Back Squat and Flat Bench. because i’m only going to be able to lift twice a week, i’m going to skip the towel bench and front squats and stick with the two core back squat and flat bench. i would like to get the workouts done sooner, so that i could get in some aux lifts and some plyo work – but right now, i’m still working my way back into working out – time to turn up the intensity!

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

My Time: 18:08

Something makes me think i’m going to be hurting tomorrow… i haven’t done much core work lately. Core work was definitely done today. I think my hip-flexors will feel this one tomorrow too. Wow. i didn’t do full – “touch-the-floor” GHD Sit-ups, just went to parallel – other than that, what you see is what i did. looking at the comments on the site, i didn’t do terribly. it’s always humbling when i see a 41 year old kick my @$$ in these workouts.

Thursday 081002

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

My results: 9 sets + 8 (then finished the two CnJ’s after time ran out)

this was an interesting workout, the first couple sets seemed pretty easy, then once i hit set 7, i didn’t have the 50 seconds to recover like i did for the first few sets. i actually finished the 9th rep with about 5 seconds left, then i got started with my failure set. i like the crossfit workouts – short and intense!

i gotta write about last weekend, but that’ll have to wait – it’s late and i’m sleepy.