800-21-21-21 (25:56)

Three rounds for time of:

800m run
21 Kb swings (1.5 pood)
21 Thrusters (95#)
21 Pull ups

(25:56)

16kg Kb
65# Thrusters
Medium ironwoody band

Sent from my iPhone

How official is that!!!

I feel like a kid again and we've just finished our membership cards
to our "secret" club (no girls allowed) and someone has thought to use
scotch tape to laminate over them. That made us feel pretty official
back then, kind of like an 8-foot banner sign does for CrazyWife
CrossFit today. WooHoo!!!

Db Bear Complex (25lb)

Every minute on the minute for 20 minutes:

5 Db Deadlift
5 Db Hang Power Cleans
5 Db Thrusters

Smoker. Ready for 30-lb though. Got through better this time than a
month ago at CFStL.

Sent from my iPhone

20-min Push up Challenge (246)

Found this one on the forums and thought I'd give it a shot.  Figured out I would "out-smart" CrossFit and break down those push ups into sets of 5 every 15 seconds.  That would give me a "respectable" 400 push ups in 20 minutes.  I mean, seriously, five push ups is EASY.  It took 2 short minutes for CrossFit to once again "break it off in my ass" and show me who's really in charge.  Great job (once again) Coach.
 
So I ended up doing 2 minutes worth of 5 push ups every 15 seconds, then 2 minutes of 4 push ups every 15-sec, then 2 more minutes of 3 push ups per 15 seconds then I suffered through the remaining 14 minutes of push ups (are you kidding me, 20-min worth, that's just...CRAZY).  Totaled out at 246 and I have a newfound respect for those fire-breathers that post in the comments sections, 300-400+ ARE YOU KIDDING ME!?!?!?!!!
 
Did I mention that I love that CrossFit has me thinking that nothing is impossible in the first place, continues to kick my ass on a daily basis (God bless those rest days), and thirdly, well, lost my train of thought but you get what I'm saying...

CWCF Benchmark* (4:41)

400m (1:20)
40 squats
30 sit ups
20 push ups
10 burpees (instead of pull ups)

(4:41) smoked

It's crazy how intense this short 5-min workout can be. I will feel
this all day.

Sent from my iPhone

Little Fran AMRAP 20-min (8 rds)

10 x 65# Thrusters

10 x pull ups

 

As Many Rounds As Possible in 20 minutes.

 

8 rounds (struggled with pull ups as usual but low bar really hurts kipping potential)

 

Got 5 rounds done in 12 minutes and last three rounds done in 4.  Still too tired to figure out the math to know how much slower the second "half" was...

Ivan the Terrible (23:08)

50-40-30-20-10
Sit ups
Lunges
Squats
Push ups

Ouch!!!

Sent from my iPhone

Swim-Push-Swing (13:42)

100m swim
30 push ups
21 Kb swings (16kg)
100m swim
25 push ups
15 Kb swings
100m swim
20 push ups
9 Kb swings

Sent from my iPhone

50-50-50-50-50-50-50 (17:48)

50 sit ups

50 double unders

50 sit ups

50 lunges (25 ea leg)

50 sit ups

50 burpees (5:08)

50 sit ups

 

(17:48)

 

Squeezed this one in after grading the APFT.  Started at 0700.  Showered and shaved and made it up the hill to work at 7:35.  Woot!!!

Alamo CF pain

ACFWU

Max rep pull ups (13)
Max rep ring push ups (17)

3 rounds for time:
15 DB thrusters (25#)
20 box jumps
25 Kb swings (55#)
30 Med Ball slams (10#)
(14:38)

Sent from my iPhone

OHS-Front Squat-Back Squat

Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

Trying to increase the weight for every set. Did a set every two
minutes.

OHS 65-85-95-105-115
FS 95-105-115-135-155
BS 175-185-205-215-225

Sent from my iPhone

Radio (19:33*)

FRIDAY 080613

RADIO (19:33*)

Run 400m
20 push ups
Run 400m
20 push ups
30 sit ups
Run 400m
20 push ups
30 sit ups
40 squats
Run 400m
20 push ups
30 sit ups
40 squats
50 box jumps (we subbed pull ups - I used large woody band)

This is a good one, gonna keep this one in the repitoire.  It's amazing how bad some people's form gets just because they want to beat the other person.  I may have to monitor people's form and skip some of these metcon workouts and just hit some weightlifting afterwards.

Team Warrior Challenge

More CF Intro for the poor non-PTing OBC instructors.

Used the 10-min Warrior Challenge WOD for this one and broke us down into two teams (4 & 5 people).

WOD as a team with only two members performing exercises at a time.  Rotate as required.

100 Burpees
200 Pull ups
300 Sit ups
400 Push ups

Our group of 5 won I think by breaking the exercises down into sets of 5 (or 4 for the push ups).  Took us just under 20-min.  Very good workout and could be modified to fit the number of people you have (groups of 6 members probably works best).

So individually this workout shakes out to about 20 burpees, 40 pull ups, 60 sit ups and 80 push ups.  Pretty easy really.  I thought it was funny that the boss's strategy didn't work as well, for example, they broke the push ups down into 25, 15, and then sets of 10 and all of them ended up going to their knees during the push ups.  Ooops...

Lucy (16:12)

Intro to CF for OBC instructors.

5 push ups
10 burpees
400m run

Was on pace for 1-min PU/burpees and 2-min run through three rounds
then I ran out of gas.

I think my ten day vacation of poor sleep caught up with me.

Sent from my iPhone

CF StL Farewell Beating

Another great workout with Laurie and company.  I don't know where she gets'em but they are always a doozy.  I hope when she gets into her new space she can get her folks on the Main Page WODs.  I know she asks about them all they time and I think she and I both miss following the Main Page to see where it would take us.

4 rounds of:

30 DB OHS (25# one-handed, 15 each side, opposite hand reaches down for the ground)
20 Slamball swing-throughs (18#, touch ground in DL stance, bring ball up to overhead)
20 Box jumps (20")
30 Half TGU (25# DB, 15 each side, sit up to straight arm and back down)

(didn't start watch but it was longer than 35-min...)

Party with the Ladies at CF StL

SATURDAY 080607

Laurie got us with another one today. 8 of the ladies laid out on the
white board for all to partake.

"How many do you think you can do in the 35 minutes remaining in our
hour-long session?"

I chose the ones without cleans (sorry Grace) and tried to get in some
good pull ups. The timing on my really big kip is getting better, I
am putting together more sets of three and my increased strength
allowed me to do a couple of sets of 7 during Barbara.

1 round of Barbara (normally 5)
20 pull ups
30 push ups
40 sit ups
50 squats

1 round of Eva (normally 3)
800m run
30 Kb swings (44#)
30 pull ups

Jackie
1000m row
50 thrusters (45#)
30 pull ups

(34:17) total

(6:51) Barbara
(12:10) Eva
(15:16) Jackie (13:03 in April)

Sent from my iPhone

More CF StL humble pie

Tried to take it easy and go with iddy-biddy 25# DBs...didn't work...

DB Bear

Every minute for 20 minutes of:

5 DB DL
5 DB Hang Cleans
5 DB Thrusters

I managed 5 of each for the first ten rounds then I had to back down
to 4 of each. Dumbbells are no joke...

Sent from my iPhone

CF StL Smoke

More punishment from Laurie at CF StL.  I think these workouts might be more brutal than Alamo.  Never thought I'd say that.  The diet is going really well but I still feel like a big lazy bag of shit as I smoke myself on all of these workouts.  I guess it is never supposed to get any easier but I thought some of them might get faster?!?!?!?

Run 400m

21-18-15-12-9-6-3 of:
20" Box Jumps
20kg Kb Swings
Push ups
Ring rows

Run 400m

(26:03) and I didn't beat the 53 yo man that went earlier in the day.  I hope he had a smaller Kb or something...LOL

CF StL Beat Down

Went overboard on this workout but if heavy lifting is what you want...heavy lifting is what you got.  Went with 225# deadlifts.  Ouch.

10-2-10 Deadlift-Burpees-Sit ups (ab mat)
9-4-10 Deadlift-Burpees-Sit ups (ab mat)
8-6-10 Deadlift-Burpees-Sit ups (ab mat)
7-8-10 Deadlift-Burpees-Sit ups (ab mat)
6-10-10 Deadlift-Burpees-Sit ups (ab mat)
5-12-10 Deadlift-Burpees-Sit ups (ab mat)
4-14-10 Deadlift-Burpees-Sit ups (ab mat)
3-16-10 Deadlift-Burpees-Sit ups (ab mat)
2-18-10 Deadlift-Burpees-Sit ups (ab mat)
1-20-10 Deadlift-Burpees-Sit ups (ab mat)

I wasn't going to type out all of the exercises but my low back and hamstrings and thighs and shoulders (?) and forearms all insisted.  Got a little overzealous with the pull up warm up forgetting how much those and DLs both smoke the grip and the forearms.  Glad this one wasn't for time since the weight was too heavy to do that safely.  This one took me more than 30 minutes.  It was a good one though.  Still not sure which was worse, the burpees or deadlifts.  Not that stopping to breath after each sit up was any easier but at least I was on my back for that one...

CF St. Louis - Helen (13:53)

First time as prescribed I guess.  The pull ups always kill me but holding 7 minutes per round was pretty good I thought.  I could have pushed a little harder but I'm going to go to CFStL six days in a row this week so I decided not to kill myself.  I don't have any trouble checking my ego at the door, not when your ego is as big a slacker as mine....LOL.  Did better than I thought I would on little sleep, got sucked into a great book last night and was up til 2 a.m. trying to get to the ending.  Got to within 5 or 6 chapters.  Gotta run, want to find out who dies...LOL.