WORKOUTS
Challenge WOD: Games Chipper “The End” (mainsite 110805)
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball (14 lb)
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlift high-pull, 108 pound kettlebell (70 lb)
30 Burpees
20 Shoulder to overhead, 135 pounds (95 lb)
120 foot Sled pull, sled plus 165 pounds (105 lb)
RX’d is 20 lb d-ball for wallballs (women 14 lb dynamax), proscribed weight on barbell for sdlhp, tire drag with 135/90 lb of plates 60 feet back and forth on blacktop behind field house—marked between trees)
WOD 2: Run-Push-Swing (CFOKC 110811)
AMRAP in 12 minutes:
200 meter run
10 Ring Dips, Ring Push Ups or Push Ups
15 KB Swings
WOD 3: Runs-Deads (mainsite 110811)
AMRAP in 12 minutes:
400 meter run
5 Deadlifts
Post load and time to comments.
STRENGTH
SWOD 1: 5 – 5 – 5+ Deadlift
SWOD 2: 5 – 5 – 5+ Backsquat
SWOD 3: 5 – 5 – 5+ Shoulder Press
SWOD 4: 5 – 5 – 5+ Bench Press
We are starting off with the Wendler Cycle minus the assitance exercises. If you find his interview on T-Nation, be careful, there is some harsh language. To start the cycle you have to know your 1RM. If it has been a while since you did a 1RM effort, just use the last one you have documented. To set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs. The first set of 5 is 65% of 270lbs, or 175lbs. The second set is 75%, or 203lbs. The third set is 85%, or 230lbs. The “+” on the third number means five is Rx’d but go until failure, however many that may be.
GYMNASTICS (from Carl Paoli)
GWOD 1: Leg Swings
Tabata 4 minutes, 20 seconds on 10 seconds off:
Front leg swing alternating right and left leg
GWOD 2: Splits
Hold middle split for 2 minutes; rest 2 minutes, repeat
If unable to perform a full middle split, use a plyobox or chair for support.
GWOD 3: Hollow Body
5 Rounds of max hollow body holds for time, resting 30 seconds between each round.
MOBILITY (from Kelly Starrett)
MWOD 1: Forearms
MWOD 2: Resetting the Shoulder
MWOD 3: Psoas and Scalenes
[b]8/14: Challenge WOD[/b]
17:54 Rx’d
Shoulder to overhead @135 lb is heavy for this hombre. That took a while–every time you drop the bar, you’re facing another clean!
Great workout!
[b]8/15: WOD 2[/b]
6 rounds + 50m run @ ring push-ups
Felt good about this–all sets unbroken except last round push-ups.
Rested 10-15 seconds after each round in early rounds just to pace myself a little; I find that tends to help me sustain output in some 12 min AMRAPs.
[b]GWOD1[/b] (leg swings): That felt good
[b]SWOD1[/b] (deadlift): 205-235-270(10)
[b]SWOD4[/b] (bench press): 100-115-130(6) This is I think the second time I’ve done this movement in the last three years. I used bodyweight as my 1RM but honestly I don’t even know if I can bench my bodyweight.
MWOD 2 (shoulder): Not sure if I was hitting the first rib KStar was talking about.
Thanks to Dani, I did that WOD yesterday barefoot! Figured it would be good to test it on something with short runs. I liked it! But I do have some chicken tenders underfoot last night and this morning.
Challenge WOD: Games Chipper “The End”
(Did this two hours after a 5k; not sure that was wise.)
WARMUP
50 pullups
3×10 bar dips
3×10 spiderman pushups
3×10 ring pushups
3×10 tuck jumps (from bottom of squat)
Challenge WOD
row 20 calories
30 wallball shots, 16#
20 toes to bar
30 box jumps, 24" box
20 sumo deadlift high pull, 53# (1 pood kettlebell)
30 burpees
20 shoulder to OH (83#)
105# sled pull, 20 meters
16:25
(I gauged the WOMEN’S rx’d weights from the Crossfit Santa Cruz Central website. I assumed Annie knew the numbers. 🙂 The rx’d listed in the posted WOD were MEN’S rx’d, right? )
WOD 2: Run-Push-Swing
WARMUP
down dog, up dog – 90 secs each
crash victim pose – 30 secs/side
superman holds – 3×30 secs
half-moons, 25# 2×20
63 pullups (29/23/11)
STRENGTH
shoulder press 5-5-5
75-85-90#
WOD
AMRAP 12mins
200m run
10 ring pushups
15 KB swings, 1 pood
5 rounds + 200m run, 10 pushups, 9 KBS
Just three KBS shy of 6. Shouldn’t of slowed on that last sprint. 🙂
8/15
Quick Little Number…(not taken from altiusathletics)
WARMUP
30…
pullups
back extensions
pushups
kettlebell swings, 1 pood
10 bar dips
WOD
"D.T."
5RFT
12 deadlifts
9 hang power cleans
6 push jerks
8:52 @ 85#
Whoa. This SMOKED my grip.
Unfortunately, no time for mobility today…warmed and went straight to the WOD. (Dani grabbed me for this one. The outcome: one of the more fun and spirited workouts I’ve had in a long time.)
Oh man, it looks like I"m lagging on commenting!
Challenge WOD
I did this one last week the way they did it at games 3 minutes on with one minute rest, 6 minutes on with a 2 minute rest, and then the whole thing through! Talk about a challenging WOD the whole thing took around 30 minutes but it was fun to do something a little different.
Dee and I are doing WOD 2 at 5:15 in the JAFH today if anyone’s interested!!! Hopefully, there will be time for SWOD 2 as well.
Dani, I’ll be there to do SWOD 2 with you before tackling WOD 3.
(Oh, and you KNOW that you’ll have to school me on the GWOD 2, as well. Am I right?)
End 3
21:15 (115#s2o, 200m sled pull)
Fun stuff
Middle splits are kind of an ethereal concept that my body doesn’t even understand. Speaking of GWOD2 schooling check these ladies out! https://www.youtube.com/watch?v=R6Ckk2q97Lo
That is disturbing video Danielle, and I don’t know if I’ll ever be able to expunge it from my memory.
You may think me weird, but it reminded me of this cartoon:
http://1.bp.blogspot.com/_yxE8VAdBH-w/RzDdz98T7XI/AAAAAAAAAHo/lqW6DHciDRg/s1600-h/boneless.jpg
Did it, but not RX’d. first workout in a while – excited to get back to it.
20 Cal Row
30 wall ball shots – 16lb
12 GHD situps (dizzy)
30 box jumps – 20" box
20 sumo dead lift high pull – 1.5 pood
15 burpees
170 lb tire pull – 120 feet
21:54
forgot the push press – 20 @ 95lbs
Oh yeah! [b]GWOD3[/b] – hollow body! 70-45-40-40-42 seconds. Ab killa!
[b]SWOD2[/b] (back squat): 140-160-185(12)
I’m loving the variety! I’ll be doing the splits with my girls tonight, and another MWOD. Then finish the lot tomorrow morning.
A good week’s worth of work!
BTW If anyone has suggestions for future WODs, pass them on! What do you like?
I thought this week’s CFOKC Wednesday WOD ("Form Police") was a great review of fundamental excerises, focusing on FORM.
I also like testing myself on the Crossfit Standards — at least one per week. (http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf)
Loving the programming so far!
[b]GWOD2!![/b]
This line from Dan is my favorite in the post above: "If unable to perform a full middle split, use …" blah blah blah.
Apparently the full middle split is just the run-of-the-mill, expected thing.
Let’s have some split races in the field house.
Actually, unlike my daughters, I was "unable to perform a full middle split"–but I did go lower than the inflexible teenage girl in this video, which I found both helpful and a boost to my confidence:
http://www.mobilitywod.com/…/…lit-it-up-champion.html
Just did [b]MWOD3[/b] except part 3. I need bands! Must get bands!
[b]SWOD3[/b] 75-85-95(10)
[b]WOD3[/b] 5 rds + 200m run @ 245 lb
Finally got a workout in this week.
Strength:
Did the 5×3 shoulder press
5 (135lbs) – 5 (155lbs) – 7 (175lbs)
WOD:
AMRAP in 10min
5 box jumps
10 push ups
2 shuttle runs
6 rounds
You beast! 7 reps of 175 shoulder press!
Do you realize that puts you in the 97th percentile on Beyond the Whiteboard for a set of 5 presses? And that’s only 85% of 90% of your 1RM?
Who are you??!
my last two days from last week:
8/17/11
[b]SWOD 2: 5 – 5 – 5+ Backsquat[/b]
165-165-160#
(I just couldn’t commit to the third set at 165# or higher. Part of it was due to the fact that I actually performed a 5×5 exercise…)
[b]WOD 3: Runs-Deads [/b]
AMRAP 12 mins
400 m run
deadlift
@ 195# (78% of 1RM),
4 rounds + 200 m run
195# deadlifts slowed me a bit…
8/18/11
[b]STRENGTH[/b]
3×6 Push Press
75-85-95
[b]WOD[/b](taken from main site)
20 pullups
30 ball slams, 20# slam ball
40 walking lunges with 45# plate overhead
sled drag (105# at 20m)
sled drag (105# at 20m)
40 walking lunges with 45# plate overhead
30 ball slams, 20# slam ball
20 pullups
11:40
WOW! This WOD provided fun, less used exercises. LOVED the sled drags. 😉