15 Minute AMRAP*
9 Deadlifts (115/85#)
12 Push-ups (hand release/knees + hand release)
15 Box Jumps (20/18")
*Intermediate
Rounds: 7 + 1 Deadlift (253 reps)
Comments: That one nearly killed me and I used a 12" box! Foot is still slightly sore and the last thing I want to do is mess it up more, but honestly can't imagine using an 18" box. Icing now. Had one of those super brutal wrap-around-the-torso cramps at about round 4. This one pretty much wiped me out from a cardio standpoint. Still felt out of it driving home even! Glad it's over. Next up, WOD #3.
3.31.2011
3.29.2011
03.29.11 - Aloha
5-5-5-5-5 Deadlift
15 Minute AMRAP
10R/10L KB Weighted Step-Ups (20/18")
15 KB Swings
10 Clapping Push-ups
(55/35# KB)
Deadlifts: 75/85/105/135/155#
Rounds: 6 + 12 Step-ups
Comments: That deadlift got heavy. I can not believe I once lifted 215#. I hurt my foot again, about an inch from the last time. Not as bad, thankfully, but I think I did it during WOD #1 jump ropes, like the last time. All that jumping? Was very grateful The Games was postponed a week so I could rest it. Just back from NYC so missed two days anyway, and have been out about a week+. Super scaled tonight. Used only 12" box (didn't want to be landing down from too high on my sore foot) and 20# KB. Knee push-ups minus the clap. Still felt it was a decent workout. I think I'll feel the 60 push-ups most. Terrified to find out what WOD #2 is going to be. Will tackle that one on Thursday.
15 Minute AMRAP
10R/10L KB Weighted Step-Ups (20/18")
15 KB Swings
10 Clapping Push-ups
(55/35# KB)
Deadlifts: 75/85/105/135/155#
Rounds: 6 + 12 Step-ups
Comments: That deadlift got heavy. I can not believe I once lifted 215#. I hurt my foot again, about an inch from the last time. Not as bad, thankfully, but I think I did it during WOD #1 jump ropes, like the last time. All that jumping? Was very grateful The Games was postponed a week so I could rest it. Just back from NYC so missed two days anyway, and have been out about a week+. Super scaled tonight. Used only 12" box (didn't want to be landing down from too high on my sore foot) and 20# KB. Knee push-ups minus the clap. Still felt it was a decent workout. I think I'll feel the 60 push-ups most. Terrified to find out what WOD #2 is going to be. Will tackle that one on Thursday.
3.18.2011
03.18.11 - Let the Games Begin!
WOD #110 min. AMRAP
Rx: 30 Double Unders, 15 Power Snatch (75/55#)
Intermediate: 15 Double Unders, 15 Power Snatch (55/45#)
Beginner: 30 Single Unders, 15 Power Snatch (45/35#)
Rounds: 5+30 Singles+10 Snatches=265 points
Comments: Well I pulled the trigger! Yep I signed up for The Games. Not for Rx competition, but for fun. I'm doing the Intermediate level at the gym. So tonight was the first of 6 WODs. When I first looked at the clock and saw I had 7 minutes still to go I thought, Holy Hell. I was hoping for 5 rounds so I did better than that and I am pleased. I can only imagine what my body is going to feel like tomorrow. Whoa. But I LOVED IT! Terrified to see what they throw at us next week...
3.17.2011
03.17.11 - Make Up
Today's CFE WOD
4 rounds for time of:
1000/750/500/250 Row
10 KTE
20 Kettlebell Swings (55/35#)
30 Air Squats
MAKE-UP WOD (Tuesday)
10-9-8-7-6-5-4-3-2-1
Shuttle Runs
Dumbbell Split Jerks
Time: 20:17
Comments: Chose to make up the Tuesday I had to skip instead of doing the CFE. I added 5 push-ups after the jerks after Todd said this was a Dumb WOD and Too Easy. Whatever! I was still sweating like mad and a 20 min. WOD is not bad. Used 15# dumbbells and knees on push-ups. The treat was sticking around to watch some of the competitors in the CF Open Competition. I love watching the best of them bust their asses, and I even got choked up a couple times! Very moving to see people giving it their all.
MAKE-UP WOD (Tuesday)
10-9-8-7-6-5-4-3-2-1
Shuttle Runs
Dumbbell Split Jerks
Time: 20:17
Comments: Chose to make up the Tuesday I had to skip instead of doing the CFE. I added 5 push-ups after the jerks after Todd said this was a Dumb WOD and Too Easy. Whatever! I was still sweating like mad and a 20 min. WOD is not bad. Used 15# dumbbells and knees on push-ups. The treat was sticking around to watch some of the competitors in the CF Open Competition. I love watching the best of them bust their asses, and I even got choked up a couple times! Very moving to see people giving it their all.
3.09.2011
03.09.11 - Upside Down
Handstand Push-up work.
5x5 HSPUs
15 minute AMRAP*:
5 Hang Power Cleans (115/75#)
10 Air Squats
15 Sit-ups
*Feel free to dress this up and make it harder. Goblet drops on the squats, toes to bar instead of sit-ups...**
Reps: (Just shy of 10)
Comments: AMRAPs are good for me because I can just go and see where I end up rather than being dead last, finishing several minutes behind everyone else. Followed the "easy" program, used 55# bar on cleans. I got a good workout in with this one. I was feeling it everywhere today (esp. ass, arms super fatigued, and neck) after last night's torture, so I was just glad to get another workout in this week and get through it.
**Yeah right.
5x5 HSPUs
15 minute AMRAP*:
5 Hang Power Cleans (115/75#)
10 Air Squats
15 Sit-ups
*Feel free to dress this up and make it harder. Goblet drops on the squats, toes to bar instead of sit-ups...**
Reps: (Just shy of 10)
Comments: AMRAPs are good for me because I can just go and see where I end up rather than being dead last, finishing several minutes behind everyone else. Followed the "easy" program, used 55# bar on cleans. I got a good workout in with this one. I was feeling it everywhere today (esp. ass, arms super fatigued, and neck) after last night's torture, so I was just glad to get another workout in this week and get through it.
**Yeah right.
3.08.2011
03.08.11 - Man Up
Strength:
Single Leg KB Deadlifts
4x6 on each Side
5 Rounds for time:
20 Box Jumps (24/20)
15 OH Walking Lunges (each leg, 45/25)
10 Man-Makers (35/20)
Time: 24:20
Comments: That sucked! I knew it would and our L1 only did 4 rounds. I used a 12" box, 10# overhead, and only 10# dumbbells and still about died. I mean, that really sucked! Thought my KB deadlifts were ok. Used 25 and 30# as I worked through the sets. Really I can't even imagine if I'd gone heavier. MAN. My legs are going to be in bad shape after all those lunges.
Single Leg KB Deadlifts
4x6 on each Side
5 Rounds for time:
20 Box Jumps (24/20)
15 OH Walking Lunges (each leg, 45/25)
10 Man-Makers (35/20)
Time: 24:20
Comments: That sucked! I knew it would and our L1 only did 4 rounds. I used a 12" box, 10# overhead, and only 10# dumbbells and still about died. I mean, that really sucked! Thought my KB deadlifts were ok. Used 25 and 30# as I worked through the sets. Really I can't even imagine if I'd gone heavier. MAN. My legs are going to be in bad shape after all those lunges.
3.04.2011
03.04.11 – Unbroken
Max set of Strict Chin-ups x 3
90s Rest b/w sets.
ALL UNBROKEN:
21 Thrusters, fast. Rest 90sec
21 KB Swings, Rest 90s
21 Jumping Pullups
Rest 2 minutes
15 Thrusters, Rest 60s
15 KB Swings, Rest 60s
15 Jumping Pullups
Rest 2 minutes
9 Thrusters, Rest 45s
9 KB Swings, Rest 45s
9 Jumping Pullups
Intermediate: 75/45
Beginner: 55/35
KB: 55/35
Chin-ups: 2-2-3 (green band)
Time: 15:11
Comments: 35# barbell, 20# KB, severe use of legs on jumping pull-ups, but arms fully extended. Feared a tear, believe it or not, on the first set of pull-ups and Thanked God for the rest in between each. I actually loved this WOD. Managed it all unbroken but had I gone 45/30# on the bar and KB instead, that likely would not have been the case.
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