Today’s Workout

10 minute AMRAP
10 bodyweight squats
7 burpees
10 jumping pull ups

My Results

6 Rounds + 10 squats

I wasn’t alone again today, Andrew joined me for the second round, there were two ladies who came back after yesterday’s free WoD, three other ‘new’ folks and one actual paying client who was there for the true daily WoD… it was quite the happening place to be! I find that it’s a lot of fun working out with a group of folks who, when they’re capable of talking, can cheer each other on or more likely look across the way and give you a look as if to say “yeah, it sucks for me too!” And during the workouts, you’re trying to breathe and not look a complete pile of worthlessness – it’s after the workout when you say, “Yeah, that was awesome!”

I walked past Andrew’s cube about an hour after we got back to the office and he let it be known “I hate you”. To which I could only respond with a boisterous “You are welcome!” Now, does he hate me because he’s sore in ways he hasn’t been in quite a while (absolutely), but I think he also is hating on me because I just introduced him to the wonderful world of CrossFit and he, too, works at a non-profit where the financial compensation is lacking and the membership isn’t the cheapest on the block. That’s the world I reside in now. I would love to get in with a group of dedicated CrossFitters and totally kick my @$$ everyday. Anyone want to donate to the “T wants to CrossFit” fund? I can’t give you a tax break or credit, but I can tell you that your dollars would be well spent on turning all this pregnancy weight into a well-chiseled and awesome individual (the awesome part is already there .

Squat: 2, 2, 2, 2, 2

then…
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Strict Pull Ups
Ball Slams 40 lbs

My Results

Squat: 385lbs, 405lbs, 425lbs, 435lbs, 445lbs

10 to 1 – 13:18

of course not all pull ups were strict, and the ball slams were done with a 45lb bumper – but that was a killer. it was so f’n hot in the weight room, getting any motivation was tough. also, didn’t get to the bench and db rows that was supposed to be part of the SWoD today. i got the wife kettleworx for her birthday, maybe i’ll give that a go sometime in my off days along with mixing in some of the P90X and/or Insanity workouts… twice a week just isn’t cutting it right now.

Front Squat 12×2 @ 80% of 1 RM (45 sec rest)
Floor Press 2 RM

10 rounds of 40 yd sprints

My Results

12×2 front squat: 265lbs
floor press 2RM: 345lbs

wasn’t too sure what CFFB considers a floor press, so i did what i thought it was – a bench press on the floor (elbows to the ground and up). tough to do considering i was lifting by myself, but i think the 2RM is pretty close. the sprints i did whilst playing some 7on7 football with the boys – i did make sure i was doing a fair amount of running, but no times.

Front Squat 12×2 @ 75% of 1 RM (45 secs rest)

Complete 4 reps:
Four Cone Drill (2 right starts & 2 left starts)
*rest as needed between reps

then…
Perform 5 rounds for time:

1 Bench Press 90% of 1 RM
1 Strict Pull Up
1 Bench Press 90% of 1 RM
3 Strict Pull Ups
1 Bench Press 90% of 1 RM
5 Strict Pull Ups

My Results

front squat: 245lbs 12×2 (45s rest)

15 yd Four Cone Drill: right – 11.9s. 11.2s left – 11.7s, 11.2s

5R Bench/Pull ups (bench @ 330lbs): 15:59

a roasty/toasty one today – it was plenty hot in the weight room. legs were sore after the 1st Four Cone Drill – but that might’ve been because i hadn’t warmed up for agility enough as the 2nd-4th ones felt better. The 5Rounds Bench/Pull Ups was a tough one – i wasn’t sure of the bench amount, felt heavy first round… but the brisk walk across the gym seemed to be a good rest period between benching and the pull ups.

Squat 1, 1, 1, 1, 1
Bench 5, 5, 5, 5, 5

My Results

Squat 1R: 385lbs, 415lbs, 435lbs, 455lbs, 465lbs
Bench 5R: 275lbs, 285lbs, 295lbs, 305lbs, 315lbs

short on time this morning (did not taking into consideration multiple deuces), so i wasn’t able to get the WoD in today. i did like some of the numbers i was able to throw around this morning though. even though i haven’t done much in terms of heavy lifting in either of those lifts, i was pleased with the results.

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!

Complete:
Squat 15 x 1 w/ 5 seconds rest

*For squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 15.
*Use 80-85% of 1 RM Squat
then…

Complete 5 rounds for time:
1 Bench Press @ 80% of 1 RM
3 Supine Ring Row
2 Bench Presses @ 80% of 1 RM
5 Supine Ring Row
3 Bench Presses @ 80% of 1 RM
7 Supine Ring Row

My Results

Squat 15×1 (5s rest): 350lbs

5R4T – bench 295lbs (1st round), 275lbs (rounds 2-5): 13:23

had some distractions today, the baseball team was in my weight room. i also subbed ring rows with barbell rows (no rings) but i still got er all done. the first round of bench i did get complete at 295, but there was no way i was going to be able to finish that today. bench has always fallen on days/workouts that i did not do for one reason or another, so it’s severely lacking currently.

short on time, i finished with a 400m jog and a quick stretch.

Complete:
Squat 15 x 1 w/ 5 seconds rest

*For squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 15.
*Use 80-85% of 1 RM Squat

then…

Complete 5 rounds for time:
1 Press @ 80% of 1 RM
1 Pull Up
3 Presses @ 80% of 1 RM
3 Pull Ups
5 Presses @ 80% of 1 RM
5 Pull Ups

My Results

squat 15×1: 345lbs

5 rnds press @ 135lbs/pull ups: 11:39

the squat workout was VERY difficult, not because of the weight but because of the 5s rest period. the weight actually felt good – most likely because i was using a 1RM that is probably not as updated as it should be – but it was from the last CFFB total i did. the five rounds of press/pull ups was a challenge. i kipped the pull ups, but they felt fantastic first round and a half – the second round of five pull ups was where i started to feel it and i didn’t feel the press (which is a standing shoulder press – and NOT a push press) until the five rep portion of the 4th round.

was a good workout this morning, good sweat and finished with a nice 400m jog and some stretching

Death by Pull Up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

and then…

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

My Results

10 rounds + 9 pull ups (first 5 rounds were strict pull ups, round 6 on were kipped)

AMRAP: bench 185 lb x3 & squat 225 lb x5 – 11 rounds. on my way to bench to start round 12 when the alarm went off.

this was a fun day of workouts! the Death by Pull Ups went better than i had expected. i was pleased. since i knew that was going to be a fairly quick workout, and the CFFB workouts lately have been unfriendly to the facility. i decided to hit up the CF site and find something there… came across the 3/9/11 and 3/10/11 workouts which seemed to be a good fit. got in a good hard sweat this morning with the AMRAP bench/squat, which felt great! after that, we did some form running/stretching work in the activity center. all in all, a good day!

On the minute
Perform 2 Power Cleans and 1 seated box jump on the minute for 15 minutes.

*use 70-80% of 1 RM for Power Cleans
*use 75-80% of 1 RM Seated Box Jump
*for seated box jumps, start from a parallel seated position

SWoD
Squat 3×5 (add 5lbs to last workout)

My Results

15 rounds of 2 cleans at 225lbs and 1 box jump from seated position to 36″

squat 3×5: 335lbs

then added supine pull ups w/ 45lb plate on my chest 3×5

felt good to be back in the weight room! was still sickly on monday and the alarm was set for 5:00 PM on wednesday… GRRRRR! i like the working out. ]]> http://www.tdotcom.net/cffb-wod-3-18-11/feed/ 0