WORKOUTS
Challenge WOD: Bradley (hero: mainsite 110817)
10 RFT of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
Beyond the Whiteboard mean time: 29:12
WOD 2: Fifteens (CFOKC 110706)
4 RFT of:
15 Wall Balls
15 Deadlift
15 Toes to Bar
Post weights and total time. If needed, scale Toes to Bar to 20 Knees to Elbows or 30 sit-ups.
WOD 3: Grace
30 Clean and Jerk, 135 lb
Use 95 pounds, 65 pounds or broomstick as needed and post total time.
BtW mean time: 5:18
STRENGTH
SWOD 1: 5 – 3 – 1+ Deadlift
SWOD 2: 5 – 3 – 1+ Back Squat
SWOD 3: 5 – 3 – 1+ Shoulder Press
SWOD 4: 5 – 3 – 1+ Bench Press
The weights for this are 75%, 85%, 95%. Follow the same explanation about setting the top number at 90% of your 1RM.
GYMNASTICS
GWOD 1: Bridge-Ups
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes
If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here.
Bridge ups are a great way to open up the shoulders and improve your front rack position.
GWOD 2: Strengthening the False Grip
Perform one of the following:
5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
5 rounds of 5 false grip bar pull-ups
Rest between rounds as needed
Video for false grip progressions.
GWOD 3: Handstands
5 minute Handstand Forward Roll practice
5 minute Kick Up to Handstand practice
Try to hold the freestanding handstand as long as possible.
Video for Kick Up to Handstand progression.
MOBILITY
MWOD 1: Set up the Knee Hinge
MWOD 2: Better Shoulder Position
Since we don’t have bands in the gym yet, hold on to one of the rings on the bar.
MWOD 3: Couch Stretch
Bradley: 16.23
It was really a gut-buster, but I tried to never stop moving. My pull-ups have gotten a lot faster and my burpees are fast anyway, which helped me get a good time on this WOD.
That is blazingly fast.
That puts you in the–woah–[i]98th percentile[/i] on Beyond the Whiteboard.
Pat yourself on the back and have some extra dessert tonight!
[b]GWOD2[/b]: 5×5 false grip bar pull-ups
[b]SWOD2[/b] (back squat): 165-185-205(10)
Did this with Mr. Burns. That man was created to do back squats.
[b]WOD2[/b]: 12:03 with 20lb d-ball, 185lb deadlift.
Bit of a dilemma. Had an awesome evening last night with a nice dinner at Cafe 501, delicious dessert, back home after Sabbath for a card game with friends, a nice glass of port, stayed up chatting with the wife, got to bed a little late. Absolutely wonderful evening.
Woke up this morning pretty much not feeling like throwing myself into a CrossFit workout. I foresee this being somewhat of a regular thing on Sunday morning, particularly since Friday evening is no longer an option for that nice, relaxing dinner.
Ah well–such is life!
I’m embarrassed to post for Bradley…but I guess humiliation is what I get for being so slow 🙂
33:25 ew! I don’t know what got me…I’m going to say the blazing heat because I started running in the gym after round 10. Just one of those days…
You started running in the gym AFTER round 10? How many rounds did you do?
BtW mean time for women on Bradley is 31:30. No shame in 33:25!
Did [b]MWOD3[/b] tonight. That’s a good one–especially the first bit!
[b]WARMUP[/b]
mobility work
30 push press, 85#
[b]WOD 3: Grace[/b]
30 Clean and Jerk, 135 lb
Use 95 pounds, 65 pounds or broomstick as needed and post total time.
(I used 85# for this; it was a good weight, but I should have gone up to 95#. Cleaned from the floor. In the past, I’ve done hang power cleans on this one.)
[b]TIME: 2:45[/b]
[b]WOD [/b][i](not from altius athletics)[/i]
"Cindy"
AMRAP 20 mins.
5 pullups
10 pushups
15 squats
19 ROUNDS + 5 pullups, 10 pushups, 7 squats
(If I hadn’t slowed down during my pushups, I could have AT LEAST broken 20. I’ll keep that in mind for next time.:-) )
[b]Challenge WOD: Bradley[/b]: So, my first and fastest round, at 1:37, was considerably slower than James’s 10th round. Had I kept that pace all the way through I would have finished at 20:40.
Nevertheless, I was excited: This was the first time I used butterfly kips all the way through a pull-ups workout, and I was able to do all sets unbroken. Having the 30 seconds rest at the end of each round also prodded me to keep all burpee sets unbroken. But the "sprints" definitely slowed to a "pitiful shuffle."
Rx’d at 24:36.
[b]GWOD1[/b] (bridge-ups): Tough on the wrists! Had to break the 2-min bridge into four sets, much to the amusement of my 7-year-old, who did them with me and for whom, apparently, being in a bridge-up is just as comfortable as sitting on her can.
[b]SWOD3[/b] (shoulder press): 85-95-105(6)
[b]WARMUP[/b]
20 pullups
10 GHD situps
30 steps walking lunge, 45# overhead
15 knees to elbows
[b]SWOD 1[/b]: 5 – 3 – 1+ Deadlift
185-215-225(2)
[b]Challenge WOD: Bradley [/b]
10 RFT of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
[b]TIME 22:10[/b]
After figuring the logistics of indoor sprints versus outdoor sprints, I chose INDOOR sprints. And while I "figured" the 100m, I was told by Mr. H, as well as the further research online, that my 100m sprints were a little more distance than the rx’d 100m.
Nonetheless, GREAT WOD. I have a love/hate relationship with rests DURING a workout, but I maximized each 30 sec rest. I felt charged the entire workout, and my sets were strong.
Didn’t feel the least bit motivated tonight. My body’s a little spent from the last two days of WODs.
[b]WARMUP[/b]
split stretches
30 KBS, 1 pood
10 dips
1:00 L-sit
100m overhead carry, 45# bar
10 tuck jumps
[b]GWOD 1: Bridge-Ups[/b]
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes
(After the bridge-ups, I could only muster a full 1:00 bridge, followed immediately by resetting and doing a :30 bridge.)
[b]SWOD 2: 5 – 3 – 1+ Back Squat[/b]
135-155-175(1)
3 RFT
500m row
20 push press (75% 1RM of shoulder press)
13:26 @ 155lbs
I felt a little guilty not getting this one in on Monday with the other guys so I came in early enough to do it today. The push press got heavy for that last set, grunted out to finish it. My goal for the rowing was to keep a 2m or under pace and did that. If you feel the hankering to do this WOD, I am pretty sure it will be posted as one of the WODs for next week.
Wednesday, Day 2 of Recovery
Just so nobody is completely lost…
Two days ago, I tore my right adductor [groin muscle] for the third time. It was avoidable and really just stupidity on my part, but I think I have learned my lesson this time. So for the next week or two, I won’t be doing regular WODs, but I will post my recovery progress. If there are SWODS that I can do, I will try to get those in. But for the most part, I just want to take it fairly easy and focus on recovering as quickly as possible. Here’s what I did today:
1 minute of pelvis suspension
Elevated leg hangs –30 seconds each leg [starting out with load bearing leg vertical and slowly rolling to horizontal]
Roll out hamstrings on bar – 1 minute each leg
Figure 4 on lacrosse ball – 30 seconds each leg x 4
35# bar on medial hamstring/groin – 30 seconds each leg x 4
Pigeon pose – 45 seconds each leg [start out vertical, move chest to knee, move chest to foot]
Some of this was not so bad, but some of it was just sheer brutality. The bar on my medial hamstring/groin was close to unbearable, but that’s nothing new. I measured my mobility before and after with a straight leg raise from standing position. I started at around 5-6 inches off the ground, but by the time I was done, I could get about a foot off the ground. I was pretty pleased with my progress and I don’t feel like I overdid it. I did really try to explore the limits of my injury, but I was careful to back off when I felt anything outside the normal realm of muscle pain and tightness.
WOD 2 – Fifteens
12.43
I did 75 lb. on the dead lifts and substituted 30 sit-ups for toes-to-bar.
I probably could have gone heavier on the dead lifts but I didn’t want to compromise my form. Even so, my back feels like it’s pinched a bit… the sit-ups didn’t help with that much but I have had it much worse in workouts before. I feel like my back is getting stronger nevertheless.
WOD 2- Fifteens
22:57
16# wall ball shots, 185# dead lift, and toes to bar. My grip was done for after the first round. The t2b was the worst part and really slowed me down. The dead lifts were heavy on the last round too. I had problems with sweat getting in my eyes, maybe next time I will chalk my face…
WOD2: 23:47 with 135lb bar and 15lb ball.
Scaled to sit-ups because my upper body isn’t strong enough for pull-ups. 135 was maybe a little too heavy for me for that many reps; it slowed me down, and toward the end I had to drop the bar every time. But I don’t think I compromised my form nearly as much as I did the last time we had a deadlift OOC workout.
Anyone want to join me for bench presses and Grace tomorrow morning (Friday) at 6:15?
[b]WARMUP[/b]
Tabata split lunge/pushup
20 sec work/10 sec rest, 8 rounds
[b]STRENGTH[/b]
5-3-1+ Push Press
95-115-125(3)
[b]WOD[/b]
3RFT
500m row
20 push press, 85#
TIME: 10:45
[i](okay…my shoulders need rest now)[/i]
WOD3-Grace
4:32
I don’t think I did these right. To be honest it was kinda hard. I used 75# I think 🙂
13km Run last night(08/31/11)
1:12:25
First 10k = Glorious
Last 3k= Horrible 😛
Next goal – 15K, then 20K, then 25K 🙂 Slow and steady wins the race…..I hope 🙂
Count me in for BP and Grace in the morning!
WOD 2: Fifteens
18:44
Used 6 lb ball and 75 lb for deadlifts. Did 30 situps instead of toes to bar. I felt pretty good on the wallball shots and deadlifts, will add extra weight next time around. The situps were more brutal, but it felt really good afterwards.
I forgot to say on my post for WOD2 that I used a 6lb. ball for the wall ball shots.
I ran a 5K in 38:23 which is terrible. Part of what slowed me down is that my back feel like I put something out from those dead-lifts yesterday. Anyways… there is nowhere to go but up.
[b]SWOD1[/b] (deadlift): 240-275-300(10)
[b]GWOD3[/b] (handstands): That is fun. Those gymnastics mats are terrific–I tried this on my living room floor last night and my awkward forward rolls were painful.
[b]SWOD4[/b] (bench press): 115-130-145(6) I hadn’t planned this but I was able to get some helpful coaching from Strongman McCarty and spotting from Chris Spealler–I mean James. Laskey–I’ll share the bench wisdom with you tomorrow morning!
[b]MWOD1[/b]
Grace- The 135 lbs was a little too much. I moved down to 115 lbs. 5:47. Also ran a 5km after. 24 min.
Grace- 95# – 7:15. I had to roll my back out after this one, it got pretty tight.
I [i]really[/i] wanted to do Grace. But not today…I’m out of Crossfit at the moment, in the words of Mr. Kaleho I am "mobilizing like crazy". I’ve got some pretty crusty hip flexors as well as crusty calf muscles.
[b]MWOD 3:[/b] Couch stretch for about 10 minutes, more time spent on my left side because it seems to be a lot worse.
I planned on doing shoulder presses but I got in the gym too late, so I worked on ring dips for a bit.
SWOD 1 (deadlift)
5 x 195
3 x 225
1 x 245(21)
Most fun I’ve had working out for a long time!
WOD 2: Fifteens
6lbs for wall balls
75lbs for dead lifts
30 sit-ups
time: 12:42
The dead lifts were the worst and slowest part for me. I still need to work on my form. Next time I would go heavier with the wall balls too.
SWOD 4: 5 – 3 – 1+ Bench Press
100 – 115 – 130(6)
Haha, I appreciate the comparison, Mr. H! One day I’ll be that good. I figured my 1RM as 150, but I haven’t actually maxed on BP in 4 years. My last 1RM was 180, but I know that it isn’t that hight right now. I haven’t done more than 150, so that sounded about right for my current 1RM. I’ll have to actually do it and figure out for sure. After the SWOD, Mr. H wanted to go a little higher, so he put 145 on the bar. I decided to try it out as well. The first rep was great, but I must have done something funny on the second one though, because I was struggling like crazy with that one.
Day 3 of Recovery
1 minute of pelvic suspension
30 seconds each leg – elevated leg hangs [roll from vertical to horizontal]
1 minute each leg – medial hamstring/groin on bar
1 minute each leg x 2 – 45# bar on inside thigh
40 seconds each leg x 4 – Figure 4 on lacrosse ball [roll to corners]
1 minute – quads on bar
2 minutes each leg – calves on bar
1 minute each leg – pigeon [chest to knee, chest to foot]
I didn’t gain a whole lot of mobility, but that’s OK because I haven’t had much pain today at all. I think that’s a sign that I’m healing quickly – at least I hope so. I also tried the stretch where you butterfly, cross two 45# bars, lay them across your inner thighs, and then lean backwards while attempting to keep your knees on the floor. It felt good for about 5 seconds and then it just got too painful on my groin. I think I’ll just save that one for later.
WOD 2: Fifteens
16 lbs. Wall Ball
185 Lbs. Dead lift
knees to elbows
13:17
Do not like K2E.
Also ran 5.2 Miles today.
2 this morning at 14.15
and 3.2 this afternoon at 22.35.
NANCY: 10:28
I did this workout earlier this week. It was a good one definitely worked the arms and back.
WOD 2: Fifteens
10:27
For this workout I used an 8lb medicine ball, 65lb dead lifts, and 30 sit ups instead of toes to bar.
The wall ball shots went better than I expected, and I would like to use more weight next time. Also next time I do dead lifts, I will increase the weight.
SWOD 4:
115#-130#-150#( i believe, Mr. Hilliker can correct me if I’m wrong on the weights)
WOD 3: Grace
RX 6:47 ( Exactly 59 seconds short of my PR) That’s what morning wods do:)
Great to see everyone using the site and posting!
I wanted to get a legitimate 1RM on my bench press.
5-1-1-1-1: 130-150-160-170(f)-170
Hooray! I did a bodyweight bench press!
Thank you Laskey for encouraging me to go for it!
[b]WOD3: Grace[/b]: 5:38.
PR by 1:50!
Okay–I put my numbers into Beyond the Whiteboard and discovered that my 170 lb bench press puts me in the 5th percentile among BtW bench pressers. That’s right–95 percent of them are stronger than this hombre.
Also, my 5:38 Grace is in the 27th percentile.
We press forward!
It was against my better judgement to work through some soreness I’ve had for a couple days, and I think my better judgement would have been wiser…
Nonetheless…
[b]WARMUP[/b]
30…
back extensions
GHD situps
dips
50…
squats
weighted walking lunge with 1 pood KB
[b]WOD 2: Fifteens[/b]
4 RFT of:
15 Wall Balls
15 Deadlift
15 Toes to Bar
16# ball, 135# deadlift
TIME: 14:32
The pain in the upper right of my back was dauntingly debilitating at times on the deadlifts. While camping for the next three days, I will make extensive use of my foam roller and lacrosse ball in my down time. 🙂 Lesson learned: when in doubt, don’t work out. MOBILIZE.
WOD2: Fifteens
15 Wall Ball shots- 8 lbs
15 Dead lifts- 55 lbs
30 Situps
10:0
Time was 10:00 =D
Okie Dokie now, finished the WOD 2 "Fifteens" in 10:55 minutes.
25# ball
115# dead"bar"
Started with toes to bar for the first three rounds, but on the fourth, I demoted to the 30 situps… Great workout. Felt more tired in my left forearm than anywhere else.
WOD #2
15- 8 lbs wall ball shots
15- 95 lbs Dead Lifts
30- Situps
*12 minutes
Wasn’t bad at all. My hips wanted to give out on me as I was doing the dead lifts because they were really tight, however. I had to force myself to not muscle up the weights.
Also did GWOD 1: Bridge-Ups
I was shocked at how hard they were. I remember them being super easy when I was younger 😉
The 50 bridge ups probably took me 10 minutes to get them right as well as having sore abs from the previous workout. Used some of the bridge-up progressions for a lot of them.
I only got two 30 second bridges instead of a 2 minute one, definitely something to work on.
Time 3:47 @ 115lbs
ok, that was NOT me. (mix up….)
The previous post was Bailey’s.
WOD: Grace
45 lbs
Time: 2:16… you betcha!
I did a burnout on the flat bench with dumbells, with a 30-40 sec. rest between sets.
40lbs = 34 reps
35 = 13
25 = 23
15 = 30
10 = 60
Pushups set 1= 10
Pushups set 2= 12
GWOD 1 Bridge ups
50 in 5 mins
Two rounds of holding 1 min bridge
Good morning!
Last night, I did the [b]WOD GRACE[/b] cleans and jerks for men… time at 2:12.
Grace (95#)
6:24
WOD2 – Fifteens
22:34
16# WB
215# DL
Toes2Bar
WOD 3: Grace
65 lbs
4:07 minutes