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…

Squat + Rack Jerk 2+1, 2+1, 2+1, 2+1, 2+1
GHD Back Extensions + 25 lbs plate 3×12
Hollow Rocks 3×20

Complete:
Find 2 RM Box Jump
then…
8 x 40 yard Sprints

*full recovery between efforts.

My Results

Squat + Jerk: 225lbs, 245lbs, 265lbs, 275lbs, 285lbs
GHD – did one set of 12, then got distracted

2RM Box Jump: ~41″
40yd sprints: 5.3s, 5.1s, 5.1s, 5.2s (then ran out of time)

not pleased with the times on the 40s… i was self timing, so i’m not sure what impact that has on time… but seriously? 5s? eek. and i ran out of time, so i only got through 4 crappy 40s instead of the RX’d 8. i did have fun with the Squat+Jerk lifting though (2 squats then 1 jerk). and i did superset with the squat+jerk and some DB flies/extensions, just felt like i needed more. forgot what the hollow rocks were, so i didn’t even attempt them

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!

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.

Push Jerk 5-5-5-5-5

5×175
5×185
5×195
5×215
5×225

i didn’t do this workout yesterday because i didn’t have access to a facility with the required equipment. today is a rest day on the crossfit site, so i swapped days. i started off light, because my shoulder has been bugging me lately. it felt pretty good, so i went up. the last set wasn’t too bad – a little on the easy side. but a good start to the crossfit WOD regimen. next time we do this, i’ll easily break those records.