WORKOUTS
Challenge WOD: Rankel (hero)
AMRAP in 20 minutes of:
6 Deadlift, 225 lb (women 155 lb)
7 Burpee pull-ups
10 Kettlebell swings, 2 pood (women 1.5 pood)
Run 200 meters
Beyond the Whiteboard mean: 6 rounds
WOD 2: Barbell (CFOKC 110809)
4 RFT of:
10 Hang Power Clean
10 Push Press
10 Back Squat
Post weight and time
WOD 3: Row-Rest (mainsite 110808)
4 RFT of:
Row 500 meters
Rest 3 minutes
Post times for all four rounds
Go all out on your first 500m for a skill challenge.
See where your time puts you on the CrossFit Skill Level chart:
Men: 1:55 = Well-rounded beginner; 1:45 = Intermediate athlete; 1:32 = Advanced athlete; 1:25 = Elite athlete.
Women: 2:20 = Well-rounded beginner; 2:00 = Intermediate athlete; 1:50 = Advanced athlete; 1:40 = Elite athlete.
STRENGTH
SWOD 1: 3 – 3 – 3+ Deadlift
SWOD 2: 3 – 3 – 3+ Backsquat
SWOD 3: 3 – 3 – 3+ Shoulder Press
SWOD 4: 3 – 3 – 3+ Bench Press
Next part of the Wendler Cycle minus the assitance exercises. Remember, to set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs. The first set of 3 is 70% of 270lbs, or 190lbs. The second set is 80%, or 215lbs. The third set is 90%, or 245lbs. The “+” on the third number means 3 is Rx’d but go until failure, however many that may be.
GYMNASTICS
GWOD 1: 50 Ring Straight Arm Press Outs
GWOD 2: Push-Ups, Pull-Ups
3 rounds for QUALITY:
Max Reps Push Up
Max Reps Pull Up
Recover 3 minutes between rounds
GWOD 3: V-Outs, V-Ups
For QUALITY:
100 V Outs
100 V Ups
For a great little tutorial on V-outs, click here.
MOBILITY
MWOD 1: Calf and Ankle
MWOD 2: Better Compression for Faster Rowing
MWOD 3: Hip, Calf, Hamstrings
« Anyone want to join us for a trip to CrossFit 405 this Sunday? For the week of August 28 »
Excited for Sunday!!!
I think I will go for Rankel
Great trip to CrossFit 405! Thanks Laskey for organizing it and driving–and to everyone who came!
The 405 people treated us great. Super people.
[b]Challenge WOD[/b]: Never underestimate a hero WOD. Rankel was harder than I expected.
5 rounds + 6dl,7bpu,6kbs, Rx’d.
Then lay flat on my back like a roadside possum for 6 minutes in one unbroken set.
5 rds, 6 dl, 4 burpee PU @ 145#dl and 1.5pd kb.
It was a fun one, don’t think I was mentally prepared though. I need new hands!
Rankel was a lot harder than I thought it would be, even with 215 on the bar ( still annoyed that it wasn’t a full weighted bar!):
5 Rounds, 6dl
I really wish we had 2pd kettle-bells, they are a whole new bag of surprises.
Thanks for coming everyone!
[b]SWOD2[/b] (back squats): 155-175-200(7) I get a little skittish when approaching failure on these without a spotter. I played it safe.
[b]GWOD1[/b] (ring straight arms): Dan is preparing us for iron crosses!
I found this madly difficult.
It made me feel weak and clumsy like a child.
[b]MWOD1[/b]
Yesterday’s workout was one of necessity, as I needed something QUICK before playing soccer. After doing my leg kicks and quick mobility warmup…
I chose FRAN. Hoping for a new PR. (Old PR from three years ago: 4:22. [i]My last Fran (at nearly 6:00) had somewhat diminished much hope for breaking a sub-5:00 mark.[/i])
"FRAN"
21-15-9
thrusters, 65#
pullups
4:05 (NEW PR!)
After finding my butterfly kip a few weeks, I feel I had an advantage over my old attempt. Yay for butterfly kipping!
WOW, WOW, WOW!!!
Truly impressive, "theMrs.01"!!
And then to go on and play soccer afterward.
Remind me never to do Fran alongside you.
Thank you, Mr. H!
[b]“What would it cost you to face your fear? What might it cost you if you don’t?”[/b]
I saw the above quote on a CF site alongside the "Fran" WOD. "Fear" can wear many faces…even the daunted "face" of a CHALLENGING workout that presents the opportunity for ALL-OUT work and effort. Yuck. Sometimes, the ability to muster that effort is a challenge in itself.
Finding a new PR is a HUGE morale boost. It signifies gain…improvement. Which, in my opinion, is what fitness and CF is all about. Fitness is a progression…never a standing-still. 🙂 [i](Ooo, think on THOSE parallels!)[/i]
[b]WOD2[/b] 7:38 @100lb Nice little arm burner between the hpc and pp! Back squats actually felt like a breather.
Then I made the mistake of trying to do [b]SWOD4[/b] since I had a spotter. It’s a good thing, or I would have been crushed like a grape under the weight with my girly-man arms. Bench press 105-125-140(FAIL!)-135(FAIL!). Thank you Laskey for saving my life.
Yesterday’s 50 ring press outs may have conspired against me as well. I am desperate for excuses here.
WOD 2: Barbell
4rft 10 hpc, 10 pp, 10 bs @ 100#
9:05
Would have liked to have it a lot faster but the pushpress were really slow
SWOD1:
Deadlift 3-3-3
175-200-225#
(thoughts on this one: maybe I should RE-find my 1RM; 225# a mere THREE times felt REALLY heavy and looked pretty ugly.)
Challenge WOD:
"Rankel"
AMRAP 20 mins
6 deadlift, 155#
7 burpee pullups
10 KBS, 1.5 pood
run 200 m
6 rounds + 6 Deadlifts + 7 burpee pullups
(thoughts on THIS one: despite the ugliness and effort involved in the 3×3 deadlift exercise prior to this workout, I believe it helped me slice through the 155# deadlifts more swiftly.)
[b]MWOD3[/b]: Good stretches–particularly liked the middle one, in a hated-it sort of way.
[b]GWOD3[/b]: 100 of each of those exercises is NO JOKE! My abs feel like David Hasselhoff right now.
[b]SWOD1[/b]: 225-255-285(10)
[b]GWOD2[/b]: 25,11; 20,7; 20,8 — tough to keep hollow body on push-ups.
[b]WARMUP[/b]
30…
pullups
bar dips
spiderman pushups
knees to elbows
Superman Holds 3 x 30 sec. on/30 sec. rest
[b]SWOD2[/b]
3 – 3 – 3+ Backsquat
135-155-165 (3)
[b]WOD[/b] (taken from CFOKC)
"The Chief"
Max Rounds in 3 minutes
3 Power Cleans, 75#
6 Push Ups
9 Squats
1 Min Rest
Repeat for 5 Cycles
1) 5 rounds + 3 power cleans
2) 5 rounds + 3 power cleans
3) 5 rounds + 3 power cleans, 6 pushups
4) 5 rounds + 3 power cleans, 3 pushups
5) 5 rounds + 3 power cleans, 6 pushups
[i](I wasn’t sure what weight to use for the power cleans, but I went with about 75% of my 1RM…) [/i]
Couldn’t do [b]MWOD2[/b] without bands!
[b]SWOD3[/b] (shoulder press): 80-90-100(10)
I did [b]WOD3[/b] on 8/9. Wow. Much tougher than I anticipated. My times:
1:32.8 – 1:43.5 – 1:48.4 – 1:51.5
This morning in lieu of that I did "Annie" (50-40-30-20-10 of double-unders and sit-ups): 6:22 with feet anchored on sit-ups.
Another full week’s worth of work!
My goal next week is to do more work on the days I do it so I can take a couple of rest days for crying out loud.
[b]WARMUP[/b]
mobility
3×10 K2E
3×10 ring pushups
[b]WOD 3: Row-Rest [/b]
4 RFT of:
Row 500 meters
Rest 3 minutes
1)1:55
2)1:57
3)2:01
4)2:03
[b]SWOD 3: 3 – 3 – 3+ Shoulder Press[/b]
65-85-90(3)