8/14/2009
August 14, 2009
"Death by Pull-ups"
With the clock running, perform 1 pull-up on the first minute, 2 pull-ups on the second minute, 3 pull-ups on the third minute, and so on until you cannot complete the number of pull-ups on the minute.
Finished with 9 rounds + 7.
Heavy Front Squats (1-1-1-1-1-1-1)
(111#-121#-131#-151#-161#-171#-181#)
181# is about 95% of my RM. I could have gone another 5-10# before failure.
Strength Bias:
REST
With the clock running, perform 1 pull-up on the first minute, 2 pull-ups on the second minute, 3 pull-ups on the third minute, and so on until you cannot complete the number of pull-ups on the minute.
Finished with 9 rounds + 7.
Heavy Front Squats (1-1-1-1-1-1-1)
(111#-121#-131#-151#-161#-171#-181#)
181# is about 95% of my RM. I could have gone another 5-10# before failure.
Strength Bias:
REST
8/13/2009
August 13, 2009
"The Dirty Dozen"
For time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20' box)
20 Double-unders
25 Ring Dips
20 Knees to Elbows
30 Kettle-bell Swings (2 pd)
30 Situps
20 Hang Squat Cleans (35# dumbells)
25 Back Extensions
30 Wall Ball Shots (20# ball)
3 Rope Climbs
Finished in 28.18. Modified with 3:1 single-unders:double-unders, band ring dips, 45# kb swings, and 3:1 modified rope climb:rope climb. Tough WOD especially with a sunburn - fought to hold Pukie back on the box jumps.
Strength Bias:
REST
For time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20' box)
20 Double-unders
25 Ring Dips
20 Knees to Elbows
30 Kettle-bell Swings (2 pd)
30 Situps
20 Hang Squat Cleans (35# dumbells)
25 Back Extensions
30 Wall Ball Shots (20# ball)
3 Rope Climbs
Finished in 28.18. Modified with 3:1 single-unders:double-unders, band ring dips, 45# kb swings, and 3:1 modified rope climb:rope climb. Tough WOD especially with a sunburn - fought to hold Pukie back on the box jumps.
Strength Bias:
REST
August 11, 2009
Deadlift 5-5-5-5-5
(221#,231#,241#,251#,261#)
Strength Bias:
Strict Press (105-115-115)
(221#,231#,241#,251#,261#)
Strength Bias:
Strict Press (105-115-115)
8/10/2009
August 10, 2009
"Tabata Something Else"
Complete 20 seconds of work followed by 10 seconds of rest for 8 rounds at each of 4 stations that include pull-ups, push-ups, situps, and squats. There is a 10 second rest for moving between stations. The total reps completed is the score.
Pull-ups (10-6-5-3-3-2-3-3) = 35
Push-ups (13-10-6-6-5-5-5-4) = 53
Situps (9-10-9-9-9-8-8-9) = 71
Squats (12-13-13-12-11-11-12-12) = 96
Finished for a total of 255.
Complete 20 seconds of work followed by 10 seconds of rest for 8 rounds at each of 4 stations that include pull-ups, push-ups, situps, and squats. There is a 10 second rest for moving between stations. The total reps completed is the score.
Pull-ups (10-6-5-3-3-2-3-3) = 35
Push-ups (13-10-6-6-5-5-5-4) = 53
Situps (9-10-9-9-9-8-8-9) = 71
Squats (12-13-13-12-11-11-12-12) = 96
Finished for a total of 255.
8/09/2009
8/08/2009
August 08, 2009
3 Rounds for time:
800m Run
33 Kettlebell Swings (1.5 pd)
33 Situps
33 Push-ups
Finished in 33.24. 2nd and 3rd rounds sub'd 1.5 pd with 1 pd kettlebells. Felt Pukie wanting to make an appearance several times but I held it back. Embrace the SUCK!
Strength Bias:
REST
800m Run
33 Kettlebell Swings (1.5 pd)
33 Situps
33 Push-ups
Finished in 33.24. 2nd and 3rd rounds sub'd 1.5 pd with 1 pd kettlebells. Felt Pukie wanting to make an appearance several times but I held it back. Embrace the SUCK!
Strength Bias:
REST
8/07/2009
August 07, 2009
AMRAP - 20
5 Deadlifts (BW)
1 Rope Climb
Completed 14 rounds + 5 deadlifts. Used body weight for deadlifts (181#) and sub'd 15:1 jumping towel pull-ups for each rope climb.
Strength Bias:
3x5 Press (115#,125#,125#)
5 Deadlifts (BW)
1 Rope Climb
Completed 14 rounds + 5 deadlifts. Used body weight for deadlifts (181#) and sub'd 15:1 jumping towel pull-ups for each rope climb.
Strength Bias:
3x5 Press (115#,125#,125#)
8/05/2009
August 05, 2009
"Fight Gone Bad"
3 Rounds of:
Wall Ball Shots (20' ball, 10' target) (Reps)
SDHP (75#) (Reps)
Box Jumps (20" box) (Reps)
Push Press (75#) (Reps)
Row (Calories)
In this workout you move from each of 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 next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sub'd the row with burpees (reps).
Round 1: 15-15-16-22-12
Round 2: 12-11-15-13-9
Round 3: 12-11-13-11-10
Total: 197
Strength Bias:
REST
Skill Development:
Ring Stability/Dips
3 Rounds of:
Wall Ball Shots (20' ball, 10' target) (Reps)
SDHP (75#) (Reps)
Box Jumps (20" box) (Reps)
Push Press (75#) (Reps)
Row (Calories)
In this workout you move from each of 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 next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sub'd the row with burpees (reps).
Round 1: 15-15-16-22-12
Round 2: 12-11-15-13-9
Round 3: 12-11-13-11-10
Total: 197
Strength Bias:
REST
Skill Development:
Ring Stability/Dips
8/04/2009
August 04, 2009
"J.T"
21-15-9 Reps for time:
HSPU
Ring Dips
Push-ups
Finished in 21.40. Sub'd the ring dips with bar dips and the HSPU with plank-HSPU. This was a tough WOD!
Strength Bias:
5 RM Deadlifts (235#-275#-285#-295#-305#(f))
Skill Development:
Ring stability
21-15-9 Reps for time:
HSPU
Ring Dips
Push-ups
Finished in 21.40. Sub'd the ring dips with bar dips and the HSPU with plank-HSPU. This was a tough WOD!
Strength Bias:
5 RM Deadlifts (235#-275#-285#-295#-305#(f))
Skill Development:
Ring stability
8/03/2009
August 03, 2009
Back Squats 1-1-1-1-1-1-1
(185#,195#,195#,205#,205#,215#,215#)
Could have gone another 10+ pounds before failure but was having problems with my shoulders rising at the same time as my hip at 215#.
Strength Bias:
REST
Skill Development:
Ring stability/dips
(185#,195#,195#,205#,205#,215#,215#)
Could have gone another 10+ pounds before failure but was having problems with my shoulders rising at the same time as my hip at 215#.
Strength Bias:
REST
Skill Development:
Ring stability/dips
8/01/2009
August 01, 2009
"Lynne"
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
Rounds as follows: (1) 4/7 , (2) 3/7 , (3) 2/4 , (4) 3/5 , (5) 1/5 for a total of 13/28. Sub'd body-weight for 155# and the pull-ups were all kipping. I'm becoming comfortable with the kipping as I was able to string 3 together without having to readjust!
Strength Bias:
REST
5 Rounds for max reps:
Bench Press (BW)
Pull-ups
Rounds as follows: (1) 4/7 , (2) 3/7 , (3) 2/4 , (4) 3/5 , (5) 1/5 for a total of 13/28. Sub'd body-weight for 155# and the pull-ups were all kipping. I'm becoming comfortable with the kipping as I was able to string 3 together without having to readjust!
Strength Bias:
REST
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