back squats, burpees, GHD

Part 1: 20 back squats with 75% 1RM for time
Part 2: 1..12 burpees 12..1 GHD sit ups
Then, for fun: HSPUs on paralettes; practice handstands

‎20 backsquats 225# 5:52 (5,4,3,3,3,2)

1..12 burpees 12..1 GHD 10:54

Five rounds A M R A P:

One minute G H D wall ball (6#ball, 10' target)
One minute wall walk
One minute 45#overhead walking lunges
One minute rest

6# 10' wall ball: 14,12,11,11,8=56

Wall walk: 4,3,3,3,3=16
45# lunges: 19,15,16,16,18=84

Missed one shot on last rd of wall ball and dropped ball...took time to reset.  Not sure it was a bad thing though, I was toast!

Thursday's WOD: 3 guys, a deck of cards, and some equipment.

Draw a card and do that number of reps of the given exercise based on the chart: stone=110# Atlas stone ground to shoulder; press = 95# shoulder press; GHD sit up = touch ground and pad; box jumps = 24" box jump; Jack=10 wall ball shots 20# 10', Q=30 second treadmill run 7mph @ max grade; K=10 53# kb swings, A=10 burpees. Final card drawn is an all play to make the exercises equal (18 each)


The WOD took us about 23 minutes to complete with one guy working at a time.  I ended up doing 20 stones, 29 presses, 19 GHD sit ups, 9 box jumps 20 wall ball, 10 kb swings, and 2 turns on the treadmill.  Cashed out with my 19 burpees for the day.

2 WODs today

#1 main site:
25 GHD sit ups
1 muscle up
20 GHD sit ups
2 muscle ups
15 GHD sit ups
3 muscle ups
10 GHD sit ups
4 muscle ups
5 GHD sit ups
5 muscle ups

WOD time 7:02

I did bar muscle ups and brought my left arm up over the bar first to protect my right should, which is a little tender today. I failed on final muscle up aftert trying to do all 5 unbroken. So I came off the bar, took a breath, and got back on to get #5. I watched video on main site today and Austin Malleolo talked about leg extension when doing GHDs, so I tried to follow his lead. GHDs seem easier/less taxing that way.

WOD#2 (idea from CrossFit Terre Haute)
AMRAP 20 minutes of 1 burpee, 1 wall ball, 2 burpees, 2 wall ball...

Got round of 15 burpees done and 4 of the wall balls that round.
20 minute total was 120 burpees, 109 wall ball.

Friday x2

Yesterday was a 5k, I didn't do it. So, on today's rest day, I decided to make up a 20 minute AMRAP that I thought I could keep moving on to mimic the work of a 5k. I set out to do AMRAP 20 min of:

down and back x2 (east side to west side of Depot)
12 53# kb swings
atlas stone shoulder x4 (2 each shoulder)

after 3rd round my back was pretty tight, so I ended up doing a 5 rounds for time and got done in 9:55.

I rested a few minutes (3-5) then did 5 rounds for time of:

12 135# back squats (bar starts on the ground...no rack)
12 GHD sit ups

time 5:17

2011 Games WOD

I altered WOD to accomodate hurting shoulder (no muscle ups) and being inside the Depot (down and back vs. sprints). I did 4 rounds of:
Row 300m
10 245# deadlift
15 GHD sit ups
3 20yd down and back runs

time 21:32

Deadlift was harder than I thought it was going to be. I think the rows took more out of me than I anticipated. I got 5 DL unbroken in the first set, then get 3-4 to start each of the next 3 rounds. Altered grips throughout, ususually starting each round with overhand grip, then changing to mixed.

2 WODs in one

CFE from a few months ago:
Row 1 minute, rest...repeat. rest periods are (in seconds) 60,50,40,30,20,10,20,30,40,50.

Meters:277,286,279,272,255,258,253,250,255,260,268=2913

Meters were down by 53 from last time. Need to work on metcon! Last time

WOD 21-18-15-12-9-6-3 of:
50# db left hand snatch
GHD sit ups
double unders

time: 14:59

Joining the wait staff...where's my tip?

3 rounds for time:
100m right arm 50# db waiters walk
30 GHD sit ups
100m left arm 50# db waiters walk
30 back extensions

Time: 17:14
round times: 5:07, 5:54, 6:13

Nice WOD.  I found the waiter's walk to be harder with my right arm than my left.  GHD sit ups touch floor to touch bracket between feet.  I did back extensions done a little further up the machine than usual, had mid-calf on the pad, giving my a bend at my lower waist, rather than the hips...felt like I was using my back a lot more than my glutes and hammies.

I rode my bike to the Depot for this one.  The ride home was not fun...lower back was tiiiiiight!

20 minute AMRAP

I wanted to do something that I could keep moving on...something that I could probably do all the reps each round, with the challenge being how many times could I circle through the rounds.

So, I came up with AMRAP 20 minutes of:

3 HSPU
4 chest to bar pull ups
5 toes to bar

I was able to get 3 HSPU in probably half the rounds, but had to break the rest 2 & 1.  Pull ups done with varying grip, mostly palms down, but I did cycle through 4 different ways a couple times.

Ended up with 15 rounds plus HSPU and pull ups.  Round times were:

:44, :55, 1:13, 1:01, 1:11, 1:28, 1:16, 1:10, 1:12, 1:25, 1:26, 1:28, 1:26, 1:45, 1:25, :45 (partial)

WOD totals = 48 HSPU, 64 ctb pull ups, 75 toes to bar

Cashed out with 3 rounds of 15 ghd sit ups wearing 20# vest, rest b/t rounds = work time:
:47, :55, 1:01

CF Football

21-15-9 of
45# db thrusters
28kg KB swings

time 9:02 (2:50, 3:43, 2:29)

Then 3 rounds of: one minute work, one minute rest:
strict pull ups 17,12,10=39
double unders 74, 64, 61=199
30" box jumps 17, 17, 18=52
GHD sit ups 19,18,17=54

WOD with Tim @ Depot

Tabata x5

Round 1:
Treadmill - 15% grade with different speeds each 20 work at 8, 8.1, 8,2 8.3, 8.0, 7.5, 7.5, 7.0mph. Ran most of the time...had to hold on the rails a couple times or I would've died, or at least been a candidate for a funny youtube video.

Round 2:
Rowing - meters were 91, 92, 90, 88, 88, 84, 91, 90

Round 3:
Pull ups - 6,6,6,6,6,6,6,6 I gamed this one...6 wasn't bad

Round 4:
GHD sit ups - 6,6,6,6,6,6,6,6 I games this one, too.

Round 5:
26" box jumps - 5,6,7,8,7,6,5,8 alternated jumps with Jared


Good WOD. Took a little longer than one minute b/t exercises to get set up for next exercise, then had to wait for timer to circle back to 20:10.

Spar gone bad

FGB methodology, but changed up the skills:

28,20,22 53# kb swings
15,18,10 bench jumps holding 45# plate
14,14,17 GHD sit ups
53,43,41 double unders
13,15,12 95# push press

totals 123,110,92=315

Hard but not as taxing as FGB. All jumps done as jumps, no step ups.

3 rounds: deadlift and GHD situps

3 rounds of:
10 275# deadlift
30 GHD sit ups

round times: 2:28, 3:33, 3:54

Total WOD time: 9:55

first round DL unbroken, then I think I got 5 to start each round after that. GHD were tough. Most on GHD, but I did a few in the first round off a bench and the lower foot rest so Jared could use the GHD. Not as much of a drop behind to touch ground.

Cashed out with 2 sets of max reps 95# OHS: 14 & 11

snatch, ball, sit up

21-18-15-12-9

50# dumbbell left arm snatch
12# wallball (left arm shots)
GHD sit ups

time 14:57
times at end of each round were: 3:26, 7:33, 10:47, 13:14, 14:57

resting right shoulder for a while to hopefully let it heal. Probably won't hurt me strengthening up my left arm since I'm a long stronger and more coordinated on my right arm. Wall balls done with left arm, kind of like a left handed basketball shot, with a full squat.

Homemade WOD, kind of

tweaked the main site WOD enough that it was probably unrecognizable. Here's what I did:

3 rounds for time:
25 GHD sit ups
10 forward rolls
20 pistols total, alternating legs
1:30 handstand holds

pistols done holding on to vertical bar for support, getting down well below parallel on each squat. 1:30 holds was total time, not actual time upside down. I tried to practice shifting my weight to simulate handstand walks.

forward rolls suck!

total time was 16:58 (5:41, 5:42, 5:38*

WOD Plethora

At Depot with Jared.

First: 4 rounds for time of:
100ft lunges with 45# overhead
30 box jumps
20 wall ball
10 GHD sit ups
10 53# kb swings

time: 24:55

round times: 5:47, 6:26, 6:28, 6:14

Second: do as many 53# kb swings in 3 minutes as you can, while wearing an 18# vest (it was the 20# but we took out 2# so our arms wouldn't rub the vest). I got 62 swings.

Third: death by 10m runs (shuttle). 15 full rounds.

Stick a fork in me!

no shoulders for me!

Right shoulder was tweaked during the Lumberjack. Oddly enough, during burpees. During the burpees I felt a pop/twinge...like a muscule.

Until it feels better, I'm doing non-shoulder WODs, probably a lot of running, sit ups, and squats!

Today, I did:

100/80/60/40/20 double unders
10/8/6/4/2 135# squats
25/20/15/10/5 GHD sit ups

time 20:19

couldn't keep a rhythm with double unders after first round. Need to keep working on them after doing leg work!

AMRAP 20 minutes

10 20# wall ball shots
10 GHD sit ups
10 back extensions

10 rounds plus 10 shots, 10 sit ups, and 3 back extensions

round times: 1:45, 1:47, 1:46, 1:52, 1:48, 1:58, 1:56, 1:52, 1:44, 1:57, 1:35 (partial)

As Rx. Had 4 missed wall ball shots (3 in the first round) that required do-overs.

Michael

3 rounds:
run 800m
50 back extensions
50 GHD sit ups

alternated back extensions and sit ups as needed to keep moving. All GHD sit ups were one hand touch to the floor. Ran out east door of Depot, down south Cross to Ash, over to Franklin, and back up to the Depot.

Final run was a lot of walking...very tight back from GHD and back extensions.

Time: 37:06

Round times: 10:29, 12:39, 13:58

back to the Depot

back after a couple days off. Last week's 445AM Wednesday followed by Linda and Kalsu put a hurt on me. My body was saying "no mas! no mas!" a la Roberto Duran, so I threw in the towel for a couple days.

Today's WOD:
5x
25 45# SDHP
135x10 front squat
15 GHD sit ups
20 24" box jumps

stretched out well preWOD (thanks Mobility WOD...KStar!) which allowed me to do 1st, 2nd and 5th set of front squats holding the bar in the rack position. Sets 3 & 4 I did the old way, mainly because I was tired!

WOD times was 27:24 (round times were 4:03, 9:32, 14:54, 20:56, 27:24). this was quite a bid slower than I thought it would be.