WORKOUTS
Challenge WOD: Tabata Fight Gone Bad
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball shots, 20/12 lb ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 lb (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 lb (Reps)
Row (Calories)
There is no additional rest between exercises. Post total reps (or calories) for each exercise and overall total.
WOD 2: Squats
Warm up:
20 Air Squats
20 Front Squats with empty bar
10 Front Squats, 135/95 lbs
Next, load the bar with 65% of your back squat 1RM and do as many back squats as possible. Rest as needed, then load the bar with 85% of your 1RM and complete 25 reps in as many sets as necessary. Post weights and reps/sets to comments.
WOD 3: KB snatch-Pull-ups
21-15-9 rep rounds of:
LH kettlebell snatch, 1.5 pood/1 pood
RH kettlebell snatch
Pull-ups
BtW mean: 10:27
SKILL CHALLENGE: Max effort weighted dip (at dip station)
Green: 1/3x bodyweight; blue: 3/4x bodyweight; black: 1x bodyweight
STRENGTH
SWOD 1: 5 – 5 – 5 Deadlift
Weights for all these SWODs are 40%, 50% and 60% of 90% of your (Wendler) 1RM. The last set is not a plus one (+1) effort.
SWOD 2: 5 – 5 – 5 Backsquat
SWOD 3: 5 – 5 – 5 Shoulder Press
SWOD 4: 5 – 5 – 5 Bench Press
GYMNASTICS
GWOD 1: Swings
2 Rounds:
20 forward leg swings right
20 forward leg swings left
20 backward leg swings right
20 backward leg swings left
GWOD 2: Rolls
10 minutes forward and backward roll practice
GWOD 3 Handstands
For Quality:
10 tripod tuck up to headstands
10 forward roll to handstands
Accumulate 5 minutes of handstand hold against the wall
MOBILITY
MWOD 1: Improving the bottom of the squat/clean/snatch
MWOD 2: Something to think about
MWOD 3: The tunnel concept
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Thanks Mr. H for a great WOD to start the week off!
Did the Tabata FGB this morning and it was a real gutbuster. I just kept track of all of my reps, instead of doing the lowest number of reps for each exercise.
The push press was my worst exercise-there’s no way that tabata counter was giving us ten seconds of rest between sets. It seemed like we just never quit moving.
[b]Challenge WOD: Tabata Fight Gone Bad[/b] : Definitely nice to do that with a partner. Thanks for coming, JB!
wallball: 10-10-10-10-10-10-10-10 (80)
sdlhp: 9-9-8-8-6-6-6-5 (57)
box jump: 9-10-10-10-10-11-12-14 (86)
push press: 6-7-7-7-6-6-6-6 (51)
row: 2-4-6-5-5-5-7-8 (42) – 316 total
Wow–that was tough. I realized this is exactly the same amount of work in terms of seconds as regular FGB, but actually slightly more "rest." Feels quite different because you don’t rotate around nearly as much, which means you fatigue on each exercise (particularly, for me, the sdlhp and pp) even more.
Wow … we finished almost an hour ago and I’m still breathing heavy.
[b]SWOD4[/b] (bench) : 65-80-100
[b]SWOD3[/b] (press) : 50-60-75
[b]SWOD2[/b] (back squat) : 95-115-140
[b]SWOD1[/b] (deadlift) : 135-165-200
[b]WARMUP[/b]
400m run
30 GHD situps
30 back extensions
[b]WOD[/b], from crossfit.com 10/28/11
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. No rest between exercises.
I eased back into the WODs with my first official workout in over two weeks. Although I did some hotel room exercises and we did TONS of walking and stair climbing in England and Ireland, it didn’t seem to matter. My workout was WEAK today. My muscles didn’t seem to remember how to fire efficiently. Alas, a step back! My goal this week is to take two giant leaps forward!
[b]SWOD 3[/b]: 5 – 5 – 5 Shoulder Press
50-65-75
[b]WOD 2[/b]: Squats
Warm up:
20 Air Squats
20 Front Squats with empty bar
10 Front Squats, 135/95 lbs
Next, load the bar with 65% of your back squat 1RM and do as many back squats as possible. Rest as needed, then load the bar with 85% of your 1RM and complete 25 reps in as many sets as necessary. Post weights and reps/sets to comments.
Wow, this one got me. I began with 155#, but due to time and lack of stamina, I dropped 20# to roll it out faster (well, slightly).
15@ 65% of 1RM (120#)
then
85% (155#) 5-5
dropped to 135# 7-8
Today, in class:
Group WOD
Wind sprints [roughly 100m, with a direction change at the halfway]
4×4
and to cap it off:
4x40m
Came in at each of the 40m sprints at under 6 seconds each time.
Met Pukie again today =) Wind sprints are rough.
[b]MWOD1[/b] : This felt good. If anyone wants to borrow my black band in order to do this, just come and get it. I held a 25 lb med ball (don’t have a vest) and I don’t think that changed the stimulus. Just being in the bottom of the squat in that forward position seemed enough.
[b]GWOD1[/b] (swings)
[b]WOD2[/b] (squats) : 155 (20) – 200 (7-6-5-7-5)
KB Snatch Pull ups
Time: 9. 43
This was fun, but awkward. I handled the KB fine with my right arm, but my left arm has a lot less coordination, so it was hard to hit all those snatches properly every time. It’s just different doing things with your non-dominant arm, especially with something awkward like a KB. I liked it a lot though.
came in for a super-quick and time-efficient WOD before the boys had wrestling practice…
[b]SWOD 1[/b]: 5 – 5 – 5 Deadlift
Weights for all these SWODs are 40%, 50% and 60% of 90% of your (Wendler) 1RM.
95-115-135#
[b]WOD[/b]
"Jackie"
1000m row
50 thrusters, 45#
30 pullups
I left the stopwatch hanging on the scale and forgot to stop and read my time. I know it was slow, probably around 11:00. Still trying to get my muscles firing again! Pull-ups were intense…working through some intense soreness. Ready for today’s gym time!
@Christy- Sorry! I think I grabbed the stopwatch before you were done! I’ll check next time and make sure it’s not running. =)
WOD 2: Squats
Warm up:
20 Air Squats
20 Front Squats with empty bar
10 Front Squats, 135/95 lbs
20 reps @ 175 lbs. (65% of 265lbs.)
1(weight slipped off my back)-3-3-3-3-3-3-3-1-3-2 @ 225 (85%)
Oh, I’ve missed doing squats.
I was really sore from the last few workouts, so I just worked on my lifting today.
OHS- 95-135-155-170
I quit after 170 because I felt something crunch in my elbow on the way back up. My shoulders are all jacked up, so I didn’t feel solid on these at all.
DL- 200-225-275-325-245-355F-355F
Also didn’t feel very good on these. I didn’t even hit my PR. I kept getting really dizzy after each lift and I blacked out after the final attempt. Not sure if that is normal? But it weirded me out, so I just stopped there.
Not an outstanding day for me.
WOD3 – Time: 9:16
I scaled to jumping pullups since I can’t really do normal ones. Didn’t take as long as I though it would, but man it took a lot out of me.
WOD 3:
time- 6:44 min
I did jumping pull-ups because I can’t do any other kind. It was short but my arms and torso sure felt it afterward!
from crossfit.com
Set a cone at 20 meters.
Five rounds for time of:
75 pound barbell Overhead walk, 40 meters
30 Wallball shots, 12 pound ball
65 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
This was a tough one, but, again, I don’t have a time. My phone died during my WOD. Maybe I’ll get it right tonight!
@James: No, blacking out after a lift isn’t normal. Stopping seems like a good idea there.
[b]MWOD2[/b]
[b]Skill challenge[/b] : (weighted dip) 1-1-1-1-1 : 45-53-70-80-93(f)
Never done this before that I can remember, so every successful rep was a PR! 80 isn’t quite 1/2x bodyweight. I [i]almost[/i] pulled out 93, but couldn’t quite finish. I’ve got it in me though.
Then I did this ridiculous and barbaric thing that I plan to inflict on the rest of you next week–but at a much lower weight:
[b]WOD[/b]
15 overhead squats
60 meters barbell overhead walk (longways stripe to stripe, down and back in gym)
15 push jerk
60m bb oh walk
15 front squat
60m bb oh walk
15 power clean
60m bb oh walk
15 back squat
60m bb oh walk
15 deadlift
16:50 @ 115/95 lb … I started this with 115 and got through ohs, walk and 3 push jerks. It took me 4 minutes and I was wasted. Ridiculous. I dropped to 95 lbs and slogged through the rest of the work.
Glad I tried it first. I think 75/55 lbs would be much better.
[b]WOD 3[/b]: KB snatch-Pull-ups
21-15-9 rep rounds of:
LH kettlebell snatch, .5 pood
RH kettlebell snatch
Pull-ups
8:35
I know I blew through this WOD time-wise, only because of the weight on the kettlebell. Being that I didn’t trust my form on the KB snatch, I didn’t want to risk dropping the 1 pood on my head, so I dropped to half-pood. Still a great WOD; I really could feel my core working.
[b]SKILL CHALLENGE[/b]: Max effort weighted dip (at dip station)
35# (1/3x bodyweight), 1 rep x 2
Wow, this made me feel really NOT so strong.
[b]SWOD 2[/b]: 5 – 5 – 5 Backsquat
40, 50, 60% of 90% 1 RM
65-85-100#
This morning I did [b]GWOD3[/b], but ran out of time to finish the full 5 minutes of handstands. Also I just looked at the video of the forward roll to handstands again and I clearly wasn’t doing that right. I looked more like a live fish in the bottom of a boat.