WORKOUTS
Challenge WOD: Jack
AMRAP in 20 minutes of:
10 Push press, 115/85 lb
10 KB Swings, 1.5/1 pood
10 Box jumps, 24” box
Beyond the Whiteboard mean: 9 rounds
WOD 2: Barbell Jungle (revised)
For time, all done with a barbell loaded at 75/55 lbs:
10 Squat snatch
25m Barbell overhead walk (longwise on gym between purple stripes)
10 Overhead squat
25m Barbell overhead walk
10 Split jerk
25m Barbell overhead walk
10 Squat clean
25m Barbell overhead walk
10 Hang power clean
25m Barbell overhead walk
10 Sumo deadlift high-pull
25m Barbell overhead walk
WOD 3: Sprints
10 rounds, each for time of:
100 meter Sprint
Rest 90 seconds
BtW mean: 3:14
STRENGTH
SWOD 1: CrossFit Total
Back squat 1-1-1
Shoulder press 1-1-1
Deadlift 1-1-1
Post all lifts; score is the total of best of all three
Great article on how to do a CrossFit Total: library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
SWOD 2: Overhead Squat 5-5-5-5-5
GYMNASTICS
GWOD 1: Skill work
Pick a skill from the GWOD library and practice for 10 minutes
GWOD 2
3 rounds for quality of:
10 ring straight arm press outs (or scaled press outs)
10 dumbbell planche throughs
10 strict toes to bar; no kip (if unable to do a strict toe to bar, do knees to elbows)
GWOD 3: Flexibility
Hold and accumulate middle split for 5 minutes
MOBILITY
Burgener warm-up
[b]SWOD1[/b] (Total) :
squat: 230-250(f)-240
press: 120-125(f)-125
deadlift: 340-360(PR)-370(f) – 725 total
Met my goal but didn’t exceed it. On my third rep in both squat and press, I [i]felt[/i] like I could have gone heavier. But … I guess it will have to wait for some time in the future. 240 squat and 125 press both matched my PR, so at least I didn’t regress. And I got a new deadlift PR. So I’ll take it.
[b]Challenge WOD: Jack[/b] : 8 rds + 9 kbs. Harder than I expected. Maybe the Total took more out of me than I realized.
WOD 3 Sprints
2:42. I liked this workout. It was a lot of fun, though it’s hard to do it when you have to work the stopwatch yourself.
@Mr. H- Sorry I missed you guys this morning. It looked like a fun WOD.
[b]SWOD 2[/b]: Overhead Squat 5-5-5-5-5
50-55-65-75-80
OHS…by far by weakest squat! Great giving them a go today. My wrists were very tight and inflexible; put a strain on my ability to effectively "lock out". Nonetheless, good work…
[b]WOD[/b] (from crossfit.com 11/05/11
For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
The above was the men’s rx’d weight. I scaled down to 75#.
[b]TIME: 8:35[/b]
Mobility: pain ball on the shoulders. I’m all jacked up from "Jack" push presses yesterday.
Burgener warm-up
[b]WOD2[/b] Barbell Jungle: 15:03 with 15 of each exercise and 50m walk. Still harder than I wanted it to be. I’m revising the WOD.
I couldn’t get the pdf link embedded in the post to work, so I looked it up, just in case it didn’t work for anyone else…
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
Cheers!
[b]SWOD 1[/b]: CrossFit Total
Back squat 1-1-1 (145-165-185)
Shoulder press 1-1-1 (85-95-100)
Deadlift 1-1-1 (195-215-235)
Post all lifts; score is the total of best of all three
[b]TOTAL: 520[/b]
No new PRs here, but being that it’s still fresh from FOT INactivity (for the most part), I’m pleased with the results. I think I was conservative in adding weight; this was my first CF Total in about five years. After looking at the standards chart for my BW, I’m very pleased with my results…until next time.
You can find the standards here: http://www.crossfit.com/cf-info/faq.html#WOD6
[b]WOD 2[/b]: Barbell Jungle (revised)
For time, all done with a barbell loaded at 75/[b]55[/b] lbs:
10 Squat snatch
25m Barbell overhead walk (longwise on gym between purple stripes)
10 Overhead squat
25m Barbell overhead walk
10 Split jerk
25m Barbell overhead walk
10 Squat clean
25m Barbell overhead walk
10 Hang power clean
25m Barbell overhead walk
10 Sumo deadlift high-pull
25m Barbell overhead walk
[b]
TIME: 8:27[/b]
Great WOD. The weight allowed me to keep moving through the WOD. Nice refresher on these movements.
Great job, Christy! Wow and wow!
[b]WARMUP[/b]:
10 min mobility/stretching
800m run
[b]Challenge WOD[/b]: Jack
AMRAP in 20 minutes of:
10 Push press, 115/[b]85[/b] lb
10 KB Swings, 1.5/[b]1 pood[/b]
10 Box jumps, 24” box
Beyond the Whiteboard mean: 9 rounds
[b]TOTAL ROUNDS: 11[/b]
I must admit, my goal was nine, and I really started only to pace myself wisely at around round eight. At nine, I wanted to stop. WOW. My arms are still shaking!
Good stuff.
Challenge WOD: Jack
Rounds:
8
I used 45 lbs for the push press.
This workout looked easier than it is haha. It started to wear me out by the second round! felt good afterwards though!
WOD 2: Barbell Jungle (revised)
For time, all done with a barbell loaded at 75/55 lbs:
10 Squat snatch
25m Barbell overhead walk (longwise on gym between purple stripes)
10 Overhead squat
25m Barbell overhead walk
10 Split jerk
25m Barbell overhead walk
10 Squat clean
25m Barbell overhead walk
10 Hang power clean
25m Barbell overhead walk
10 Sumo deadlift high-pull
25m Barbell overhead walk
Time: 9.21
This wasn’t terrible, but I was just slow on some of the movements, like squat cleans and squat snatches. Thankfully it was all only with 75 pounds!
Burgener warm-up. Goal accomplished for the week–3x on this. I’m enjoying it.
[b]WOD3[/b] (sprints): 14-14-14-14-14-14.5-15-14.5-15-15 – 2:24 total
Kind of fun. A little rough. Nice out in the cold evening air!
[b]GWOD3[/b] (splits): Am I getting better at these? I told Zoe I would help her with her violin as soon as I finished my splits. She said, "Splits? You mean your wide stance?" Ouch.
[b]GWOD2[/b] (evil triplet): I don’t think I was able to go very wide on the press-outs. On the dumbbells, I used 20lb dbs for the first round and a half, then switched to 15s.
Good stuff!!
The Total
Shoulder press – 120
Back squat – 245 [PR] WOOHOOOO!
Deadlift – 350
Total: 715
Been waiting six months for that new BS PR! Feels good to finally reach it. Thanks K-Starr!
Challenge WOD: Jack
AMRAP in 20 minutes of:
10 Push press, 115/85 lb
10 KB Swings, 1.5/1 pood
10 Box jumps, 24” box
9 rounds with another 4 push press
It was harder than it looks 🙂
[b]MWOD3[/b] (lats)
[b]SWOD2[/b] (oh squats) : 95-115-125-135-145