Bench press

I can't believe I'm still injured. Given that, today was bench press 3x5.

Bench press and pull ups

WOD: bench press 3x5 then:

• 10 dead hang pull ups
• 400m run
• 7 dead hang pull ups
• 400m run
• 5 dead hang pull ups
• 400m run

I'm still injured, so it's strictly upper body stuff for now.

Injured

My hip flexer is still too sore to do anything that involves squatting or hip flexing. Not cool.

WOD: press 3x5, weighted dips 3x5

Back Squats

Tested back squat on Saturday. I hit 295 lbs and then my hip popped at the bottom. I finished the lift, but called it a day. We'll see where I'm at in another 6 weeks.

Handstand Pushups

Today we tested our max handstand pushups in hopes of improving on that number in ~7 weeks. I pumped out 13 strict handstand pushups. No kipping.

We followed that up with a little something.

A little something (AMRAP 5 mins):

• 35 double unders
• 15 dumbbell thrusters (35 lbs)

Helen

Did "Helen" today. My grip went to hell on the second round of pull ups.
WOD ("Helen", 3 rounds):

• 400m run
• 21 KBS
• 12 pull ups

My time was 10:50. That's another PR! My previous Helen time was 11:39.

Christine

WOD ("Christine", 3 rounds):

• 500m row
• 12 dead lifts (bodyweight)
• 21 box jumps

Finished in 12:35. I beat my old time by 4:13!

The damn prowler

WOD:
Prowler (320 lbs): 2-2-2
Weighted Pull Up (35 lbs): 2-2-2

then,

3 Rounds:

• 15 KBS
• 200m run

Dead lifts and a cookie

WOD: 5-5-3-2-5 dead lifts

Cookie (5 rounds):

• 25 double unders
• 10 push ups
• 7 pull ups

Running and ropes

WOD: 3x800m run

WOD 2: Work on variations of rope climbs that are hard for you.

Jerks, front squats, and more fun

WOD 1: 1-1-1 set of a split jerk followed by max reps front squats.

WOD 2 (5 rounds):

• 30 seconds front squats (155 lbs)
• 30 seconds double unders
• 30 seconds burpees
• 30 seconds rest

WOD (AMRAP 7min):

• 1 rope climb
• 5 burpees
• 10 wtd lunges (35 lb dumbbells)
• 20 double unders
• 2 rope climbs
• 10 burpees
• 15 wtd lunges
• 30 dbl unders
• 3 rope climbs
• 15 burpees
• 20 wtd lunges
• 40 dble unders
• 4 rope climbs
• 20 burpees
• 25 wtd lunges
• 50 dbl unders

Work through the above list until you run out of time on a 7 min. clock

Note where you finished in the list

Run 400m

Start where you finished and work backwards for time or 7min whichever is shorter

Lifting

WOD: 3x5 press
WOD 2: 3x5 back squats

WOD (5 rounds):

• 7 pull ups
• 7 kbs
• 7 box jump
• 400 m run

Oh my abs...

WOD:

• 2 min med ball situps for reps (8#/12#)
• 400m run at 60%
• 2 min Knees to elbows for reps
• 800m run at 80%
• 2 min Star Situps for reps
• 800m run at 80% - try to match your last time
• 2 min plank hold – record time if don’t make it to 2 min
• 200m easy run

Then For time:

• ½ reps for medball situps, knees to elbows, and star situps
• Right into ½ time completed for plank hold

WOD (‘The Chief’) - 5 Rounds - AMRAP in 3 min. of:

• 3 Power Cleans (135 lbs)
• 6 Push Ups
• 9 Air Squats

rest 1 min.

Front squats

WOD: 1-1-1-1-1 front squats

I don't work on these much, but I did hit a new PR of 235 lbs. My last PR was 215 lbs.

Lifting

WOD: 3x5 back squats and 3x5 presses

Bench press and pull ups

WOD (5 rounds):

• 5 bench presses
• max dead hang pullups

With a 5 minute running clock, run 400m and then do shuttle runs for the remaining time.

Snatch practice

Just got back from a short trip to Maui. It was my first time experiencing spa baths and a full massage. It felt great having loose shoulders and hips. Perfect timing for the snatches this morning.

The first part of the hour was spent practicing snatches. The WOD was 12 rounds of tabata. Alternating between power snatches and squats. We followed that up with an 8 round tabata of rowing.

Barbell Complex

WOD (barbell complex):

• dead lift
• power clean
• front squat

Do the above 5 times, then add weight.  5 sets. End with a 500m row.

Partner workout

4 rounds:
30 seconds row (cal)
30 seconds burpee

200m run - active recovery

4 rounds:
30 seconds row (cal)
30 seconds KBS

200m run - active recovery

4 rounds:
30 seconds burpee
30 seconds KBS

Partners work at the same time, alternating back and forth between two movements for 4 rounds (4 minute running clock).
Score total reps and calories completed in four rounds for each of the three parts

Max med-ball sit ups: with a partner, do a med-ball sit up and throw the ball the to your partner. Repeat until you give out.

Extra credit:

3x3 weighted pull ups (25 lbs)

3x5 handstand push ups

Sore from Squats on Wednesday

WOD:

• row 500m
• 3x:
• 15 thrusters (45 lbs)
• 10 pull ups
• row 500m

Completed in 9:15.

Squats and Presses

WOD: 3x5 back squats
WOD 2: 3x5 presses

Shoulders

WOD (empty bar / 45 lbs):

• 10 presses
• 10 push presses
• 10 push jerks
• run 400m
• 30 front squats
• run 400m
• 30 power snatches
• run 400m
• 30 cleans
• run 400m

Bench press and row

WOD (5,4,3,2,1) reps of bench press. After each set, row 500m, 400m, ... 100m.

Holy dead lifts

WOD (AMRAP):

1 minute - Deadlifts
1 minute rest
2 minute - 5 Deadlift 5 Burpee
1 minute rest
3 minute - 3 deadlift 3 burpee 30 double under
1 minute rest
4 minute - 200m run (once) 3 deadlift 3 burpee 30 double under
1 minute rest
5 minute - 400m run (once) 3 deadlift 3 burpee 30 double under

Score each round for reps completed. Use 80-90% of 3×5 deadlift.

Press + Prowler

WOD 1: press 5x5 - Stayed light. Worked out some form issues that were causing me pain.

WOD 2: 15 prowler sprints (prediction: pain)
Start a timer and sprint the prowler 20 yards and turn it around. When the time hits 50 seconds, reset and start the timer and do it again for a total of 15 sprints.

Power cleans and weighted ring dips

WOD 1: 3x3 power clean

WOD 2: work up to a max weighted ring dip. I got to 45 lbs before I ran out of time.

Prowler, Handstand Pushups, and more

WOD 1: Prowler push 1-1-1-1. Increase weight each time. Work in 3 sets of 10 handstand pushups

WOD 2 AMWRAP in 10 mins:

• 3 power cleans (115 lbs)
• 5 pull ups
• 10 push ups
• 15 squats

Dead lifts, push ups and dips

WOD: dead lifts - 3x3

WOD 2 (15, 12, 9):

• push ups
• dips
• 200m run at the end of each run

Single Arm Dumbbell Movements

Single arm craziness today.

WOD (10, 8, 6) of:

• single arm dumbbell power clean + jerk (each arm) 35 lbs
• single arm dumbbell overhead squat (each arm)
• single arm dumbbell power snatch (each arm)
• after each round, run 400m

31 Heroes

I had a chance to participate in the fund raiser in honor of the 31 Navy Seals that died recently. From 31heroes.com:

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

“31Heroes”: AMRAP 31 Min (As Many Reps As Possible)

• 8 Thrusters (155 lbs)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (24in)

While one person is doing the above, the other partner runs 400m with a 40lb sandbag. When the runner gets back, they switch.

This workout was tough. My partner and I completed 138 reps.

Light lifting day

WOD: 3x8 dumbbell bench press - 3x5 bench press - 3x5 back squats - row 800m

All kinds of running

WOD:

Work up to one set of 3 on the press.

Then, with a partner timing you run:
800m @ 60%
800m @ 80%
800m @ 90+%’

Overhead Squats

WOD: 5 sets of 5 overhead squats. Work on positioning and form. Keep the weight light.

WOD 2: 500m row. Then 3 sets of dead hang pull ups and dips. Each set is a max effort.

Kristan Clever stopped by CFSCC

Kristan Clever and some of her friends dropped by CrossFit Santa Cruz Central and worked out with us. Kristan was amazing to see in action.

WOD:
4 minutes On
2 minutes off

-3 rounds
-Each round starts with a 400m run
-With remaining time of 4 minutes complete as many rounds as possible of 5 front squats (105/155) 10 burpee box jumps
-every rep counts-score total reps

Running

WOD (4 rounds):

• run 800m
• 15 KBS
• 15 box jumps
• 15 push ups

I finished in 24 minutes.

Clean and jerk

WOD: from the rack, do 1 jerk, dump the weight. Do 1 clean and dump the weight. Do another clean and rack the weight. Keep adding weight until you fail.

I got to 195 lbs before we ran out of time.

Run 1,000m

Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Dead lifts and other fun stuff

Annie Sakamoto brought us our wod today.

WOD: 5, 4, 3, 2, 1 dead lifts. Increase weight each time. Then, do 10 reps at 85% of your 5x5 weight.

WOD 2: 9, 8, 7, 6, 5 of:

• box jumps
• ring push ps

Running

WOD (3 rounds):

• 7 overhead squats (115 lbs)
• 800m run

I finished in just over 14 minutes.

Row + bench + pull ups

Couldn't make it to the box today, so I hit up the gym at work.

WOD:

• row 2,000m
• bench press - 3x5
• 3 sets of max pull ps
• watch guy dead lift 315lbs with the worst form on the planet

Thrusters

First part of the hour was spent working on positioning for thrusters and doing some rope climbs.

WOD: 60 thrusters (95 lbs)
This wod had a 15 minute cap. If your form breaks durring the thrusters, drop the bar and go for a 200m run before doing thrusters again.

Saturday

WOD:
AMRAP for 3 mins:

• 9 dead lifts (135 lbs)
• 9 push ups

Rest 1 minute then 3 minute AMRAP:

• 6 power cleans (135 lbs)
• 6 clapping push ups

Rest 1 minute then 3 minute AMRAP:

• 3 ground to overhead (135 lbs)
• 3 burpees

Back squats, rope climbs, and running

WOD:

• 15 back squats at body weight (175 lbs)
• 3 rope climbs (hands only - no legs)
• 1000m run
• rest 3 mins
• 10 back squats
• 2 rope climbs
• 800m run
• rest 3 mins
• 5 back squats
• 1 rope climb
• 400m run

Hanging Power Cleans and Push Presses

WOD: 5 sets of of 1 rep hanging power clean and push press (155 lbs)

Then 21-15-9 of:

• hanging power cleans + push presses (105 lbs)
• box jumps

Front squats again

WOD: Do some front squats (185 lbs)

Then, for 10 minutes:

• at the top of every minute do 5 KBS
• then for the rest of the minute:
• knees-to-elbows
• push ups
• matt nasties

At the end of the 10 minutes, run 800m.

Tabata running and other fun stuff

WOD:
2 minutes of rope climbs followed by 1 minute of burpees.
I got 7 rope climbs and 26 burpees.

Followed up by tabata running. Take total distance from tabata running and row that for time. I rowed 750 meters. I forgot my time.

Thrusters, pull ups, and double unders

WOD:
Start with a tabata row. Take the least number of calories from one of the rounds and multiply it by 7. Jog 400 meters and then do 40lb dumbbell thrusters and pull ups. The number of reps is the number you got from (cals * 7). You have 7 minutes to complete the reps. With remaining time, do double unders.

I had 42 thrusters and pull ups to do and completed 60 double unders.

Power Cleans

Power clean

WOD: 5 sets of 3 power cleans (135 lbs)

Follow up with 5 rounds of "Cindy":

• 5 pull ups
• 10 push ups
• 15 squats

Front squats and stuff

WOD:
Run 400m
Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30

Rest 3min
Row 400m

Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30

Lifting

WOD: 3 sets of 5 back squats (260 lbs)

WOD 2: 3 sets of 3 presses (110 lbs)

My presses still aren't feeling right. I'm not sure what's up. Probably going to head to the doctor and get my shoulders checked out.

Overhead Squats all day long

Fun workout this morning. I really enjoy overhead squats.

WOD:

• 21 overhead squats (95 lbs)
• 21 push ups
• 12 50m shuttle runs
• 15 overhead squats
• 15 push ups
• 8 50m shuttle runs
• 9 overhead squats
• 9 push ups
• 4 50m shuttle runs

I finished in 7:59.

Cluster of pain

Not to long ago, we did the wod named "Squat cluster". Today, we did "Deadlift cluster". All I know is they are clusters of pain.

WOD: 25 dead lifts (245 lbs) - 30 seconds rest between sets. You can break up the 25 reps however you want, but you can only rest 30 seconds before picking up the bar again. If you wait longer, you have to do 5 burpees.

Another ass kicking

WOD (5 rounds):

• 20 Double Under
• 10 Power Snatch (65/95)
• 20 Double Under
• 10 Ring Dip
• 20 Double Under
• 1 minute Rest

Completed in 20:38.

Son of a ...

Today's workout was a sweaty one.

WOD (2 minutes of work; one minute of rest for each movement):

• burpee pull ups
• knees-2-elbows
• row
• box jumps
• wall ball (20 lbs)

Jog 400 meters and then do it all over again except, 1 minute of work; 30 seconds of rest.

Feeling the Mai Tais

Second workout since vacation in Maui. I'm feeling those Mai Tais.

WOD (4 rounds):
1st and 3rd rounds:

• 400m run
• 5 hip to overhead (115 lbs)
• 10 box jumps

2nd round:

• 400m run
• 5 knees-to-elbows
• 10 push ups

4th round:

• 500m row
• 5 knees-to-elbows
• 10 push ups

Back from Maui

Just got back from my vacation in Maui. Time to work off all those Mai Tais!

WOD: 25 back squats at 225 lbs. Do sets of 3 or 5 reps. Rest 30 seconds between sets.

WOD 2: Every minute on the minute, for 7 minutes, do:

• 5 burpees
• double unders for the remainder of the minute

CrossFit Maui

I got the opportunity to drop-in on CrossFit Maui and get my WOD on. The box was pretty cool and the people were awesome. If you vacation in Maui, you have to make time to workout at CrossFit Maui.

WOD (5 rounds):

• 30 double unders
• 20 burpees
• 10 overhead squats (95 lbs)

My time was 24:08.

Last WOD before Maui

Heading off to Maui for just over a week. I'm hoping to find some time to drop in on CrossFit Maui while I'm there.

WOD (3 rounds):

• 500m row
• 10 bench press (135 lbs)
• 3 rope climbs

My time was ~13 minutes.

Squats and a little something

WOD: 3x3 back squats (275 lbs)

WOD 2 (2 rounds):

• 7 thrusters (95 lbs)
• 7 pull ups
• 5 thrusters
• 5 pull ups
• 3 thrusters
• 3 pull ups

My time was ~4mins

Running + Overhead Squats

WOD (3 rounds): grab a partner. One person runs 800m while the other rests.

WOD 2: work up to one set of 5 overhead squats. I got up to 155 lbs before we ran out of time.

Getting work done

WOD:

• 10 hanging cleans (135 lbs)
• 30 double unders
• 8 hanging cleans
• 35 double unders
• 6 hanging cleans
• 40 double unders
• 4 hanging cleans
• 45 double unders
• 2 hanging cleans
• 50 double unders

My time was around 10 minutes.

Crushed it

WOD (with a partner; 5 rounds; 4 minutes a round):
200m run. then with time remaining:

• 5 thrusters (75 lbs)
• 5 pull ups

200m run. then with time remaining:

• 5 hanging power snatches
• 5 burpees

200m run. then with time remaining:

• 5 thrusters (75 lbs)
• 5 pull ups

200m run. then with time remaining:

• 5 hanging power snatches
• 5 burpees

200m run. then with time remaining:

• 5 thrusters (75 lbs)
• 5 pull ups

Ass Kickage

This WOD was tough.

WOD (with a partner):

7 min AMRAP:

• 200m prowler push/sandbag carry (alternating partners)

7 min AMRAP:

• 300m row (alternating partners)

7 min. AMRAP:

• 15 box jumps
• 15 db push press (40 lbs) (alternating partners)

AMRAP = As Many Rounds As Possible

WOD:

dead lift:

• 135 x 5
• 195 x 5
• 235 x 5
• 255 x 5
• 275 x 5

Bench press: 190 x 3

Squats

Just back squats today. Didn't have time to press.

WOD:

• 155 lbs x 5
• 210 lbs x 5
• 245 lbs x 3
• 265 lbs x 2
• 275 lbs x 2
• 285 lbs x 1
• 295 lbs x 1

275, 285, and 295 are all PRs for me. Feels good to be making progress.

More muscle ups

WOD (5 rounds):

• 30 squats
• 4 muscle ups
• 10 power snatches (95 lbs)

My time was 15:24.

Friday comes after Thursday

WOD (4 rounds; each round is 4 minutes):

• 400m run

Then as many rounds as possible in the remainder of the 4 minutes:

• 15 double unders
• 10 KBS
• 5 clapping push ups

Dead lift and bench press - more gains

WOD 1: dead lift 3x3 at 275 lbs

WOD 2: bench press 3x5 at 185 lbs

That's a gain of 10 lbs over the last couple weeks for the dead lifts and 15 lbs over the last 3 weeks for bench press. The weight is still relatively weak, but progress is being made.

Back squats, presses, and double unders

Lifting night again. I got some video of the back squats so I could see where I make mistakes. Check it out below.

WOD: 3x3 back squats at 270lbs

WOD 2: 3x5 presses at 110lbs

WOD 3: double unders. 1minute on, 30 seconds off. 3 rounds.

Killed it

I felt like crap when I got to the gym and started warming up. I was thinking about how the WOD was going to kick my ass. Then, just before go time, I thought to myself. "eff that. I'm gonna kill this." That's what I did.

WOD (for time):

• 400m run
• 15 thrusters (95 lbs)
• 250m row
• 12 ring dips
• 1 rope climb
• 9 ring dips
• 2 rope climbs
• 6 ring dips
• 3 rope climbs
• 250m row
• 15 thrusters
• 400m run

Time: 13:08.

Power snatches and box jumps

WOD (7 rounds for time):

• 7 power snatches (95 lbs)
• 7 box jumps (24")

M time was 10:33

Lifting: dead lift and press

WOD 1: 3x5 dead lift (265 lbs)

WOD 2: 3x5 press (120 lbs)

Lifting: back squat and bench press

Still focusing on strength, because beast mode takes work.

WOD: 3x5 back squats (265 lbs)

WOD 2: 3x5 bench press (180 lbs)

That's gains in two lifts. That much closer to winning.

Congrats Annie Sakamoto

The WOD today was named "Congrats on making the games, Annie Sakamoto". Annie made the top 3 women from NorCal this weekend. She is going to the CrossFit games in July.

WOD:

• 20 calorie row
• 30 burpees (on to a 45lb plate)
• 40 ground-to-overhead w/dumbells (45 lbs)
• 50 toes-to-bar
• 100m lunges (45 lbs)
• 150m sprint

I finished in 23 minutes. Not a great time.

I will learn to love the prowler

I will learn to love the prowler. The prowler is a great mental test. I get to that uncomfortable place, full of pain, quickly. From that point, it's all a mental battle to keep on going and finish the push.

WOD (5 rounds):

• 1 prowler push (190 lbs)
• 5 pull ups
• 7 ring push ups
• 9 dips

Lifting: dead lift and press

I'm going to focusing on strength for the next couple of months. I'm just getting back into the lifts and it's hard to be patient. I want gains now.

WOD 1: 3x5 dead lift (245 lbs)

WOD 2: 3x5 press (120 lbs)

I was doing more weight than this only a few months ago. I'm hoping I make quick gains here.

Lifting: back squat and bench press

WOD 1: 3x4 back squats (265 lbs)
I'll do 3x5 next week and then the weight will start going up.

WOD 2: 3x5 bench press (175 lbs)
My shoulder is feeling better. Upping the weight next time.

Memorial Day

WOD:
3 rounds:

• 5 pull ups
• 7 push ups
• 9 squats
• 200m run

Then: 15 clean and jerks (135 lbs)

3 rounds:

• 5 dips
• 7 knees-to-elbows
• 9 wall ball (20 lbs)
• 200m row

WINNING

Went to Takara for sushi and sake on Friday night. It was a lot of fun, but I paid for it this morning.

WOD:

• 800m run
• 1 prowler push (140 lbs)
• 30 double unders
• 200m row
• rest 5 mins

Then:

• 400m run
• 1 prowler push
• 40 double unders
• 400m row
• rest 5 mins

Finally:

• 200m run
• 1 prowler push
• 50 double unders
• 800m row

Somewhere in the second round of the workout I tasted the sake I had the night before. I believe that's called WINNING. 

Technical

The WOD today was all about technically complex movements.

WOD (9,7,5 reps):

• muscle ups
• snatches

Lifting

WOD 1: 3x3 back squats (265 lbs)

WOD 2: 3x3 press (120 lbs)

Awesome Monday workout

WOD:
3 rounds:

• 7 dead lifts
• 5 handstand push ups
• 3 pull ups

Rest 3 minutes, then 3 rounds:

• 7 pull ups
• 3 handstand push ups
• 5 dead lifts

Rest 3 minutes, then 3 rounds:

• 7 handstand push ups
• 5 pull ups
• 3 dead lifts

I'm still here

I was hoping that I would caught up in the rapture just before the workout started today. No such luck.

WOD:

• 400m run
• 15 thrusters (95 lbs)
• 400m run
• 15 overhead squats
• 400m run
• 15 thrusters
• 400m run
• 15 overhead squats
• 400m run
• 15 thrusters

My time was 18:04.

Thursday

WOD: 3x3 back squats at 265 lbs.

WOD 2 (10 rounds):
Each round is 1 minute and begins on the minute. Begin with:

3 wall ball (20 lbs)
4 kettlebell swings
15 double unders

4 wall ball
5 kettlebell swings
20 double unders

etc. etc.

If you don't complete a round in under a minute, start over at the beginning (3,4,15).

The rowing machine hates me

WOD: Work up to one working set of 5 bench press

WOD 2 (5 Rounds):

• 250m Row Sprint
• 5 Bench Press (80% of working weight)
• 3 weighted pull ups
• Rest 2/3 min between rounds

Progress

WOD: 3x 1 minute gassers - 1 easy, 1 med, 1 hard.

WOD 2 (5 rounds):

• 5 “clean” cleans.
• 1 creative rope climb…”V”, “L”, “tuck”, “straight”
• 5 HSPU- use plates or paraletts to make it harder than your norm.

After the workout I tried to do a muscle up again and ended up getting 3. It's about time!

10 rounds

WOD (10 rounds):

Each 1 minute round has a “buy in” of

• 5 Dips
• 6 OH weighted lunges (45 lbs)

With the remaining time in rounds 1-3-5-7-9 pull for as many calories on the rower as you can.
In rounds 2-4-6-8-10 get as many double unders as possible.
There is a 30 second rest between each round.

7 minutes

After a long warm up of rowing, running, and pull ups....

WOD (7 minutes) of:

• presses (105 lbs)
• pull ups

Alternate as you see fit during the 7 minutes.

Not Feeling it again

Still feeling a little under the weather.

WOD: 3 sets of 5 box squats at 60% of weight used for 5x5.

WOD 2:

• 400m run
• 15 thrusters (95 lbs)
• 15 pull ups
• 400m run
• 12 thrusters
• 12 pull ups
• 400m run
• 9 thrusters
• 9 pull ups

My time was 11:28. Weak sauce.

Not Feeling it today

WOD (AMWRAP in 3 minutes; 5 rounds):

• 5 power cleans
• 4 front squats
• 3 push jerks

Rest 1 minute before beginning the next round.

Dead lifts

WOD (15, 12, 9, 6, and 3 reps of):

• dead lifts (225 lbs)
• pull ups
• KBS
• 200m run

It's Friday. Friday.

WOD:

2 Rounds:

• 1k Bike Sprint on the wattbike
• Rest 3 min.

2 Rounds:

• 500m Row
• Rest 3 min.

2 Rounds:

• Prowler Push (180 lbs)
• Rest 3 min.

Old School CrossFit

Gary put us through an old school CrossFit wod.

WOD:

• 20 wall ball (20 lbs)
• 40 double unders
• 15 wall ball
• 30 double unders
• 10 wall ball
• 20 double unders
• 800m run (do 25 lunges during the run)
• 4 rope climbs
• 20 wall ball (20 lbs)
• 40 double unders
• 15 wall ball
• 30 double unders
• 10 wall ball
• 20 double unders

My time was 22:13

6PM and 90 degrees

WOD 1: Bench Press 3×5

WOD 2:

• 800m run
• 21 kbs
• 600m run
• 21 kbs
• 400m run
• 21 kbs

I Love Mondays

Yeah. I said that. I love Mondays.

WOD (3 rounds):

• 600m run
• 15 box jumps
• 12 back squats (185 lbs)
• 9 handstand push-ups

My time was 20:09.

Saturday

WOD 1 (recovery lift): work up to a set of 5 dead lifts (235 lbs)

WOD 2:

• 3000m bike
• 2000m row
• 1000m run

My time was 19:14.

CrossFit Games Open Workout #6

Friday we do the CrossFit Games open workout of the week. Today was the last one and it was a killer. My lungs were burning after this one.

Gary and Ted getting some Thrusters done

WOD (Complete as many reps as possible in 7 minutes following the rep scheme below):
3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

I completed 81 reps. I didn't set any records, but I had fun.

The Prowler (or Choosing the wrench)

Today's WOD was all about the prowler. If you have ever had the pleasure of using this piece of equipment you know it is suckage incarnate.

WOD (4 rounds):

• prowler push (down and back)
• 12 dead hang pull ups
• 12 push ups

Each round you up the weight on the prowler and drop the pull ups and push ups by two reps (12/10/8/6).

A few days ago I came upon a blog post about Choosing The Wrench. It got me fired up again. Ready to kick some ass and cultivate that "other gear" - beast mode. So today I stroll in to the gym and see the WOD on the board and it's all about the prowler. In my mind I was planning on how I would just get through this WOD. I chose the belt and didn't even realize it.

After the warm up I threw 145 lbs on the prowler and did my first push. It was heavy. It sucked. I thought to myself that I'll just max out today at 180 lbs and call it a day. As I banged out my pull ups and push ups one of the trainers came over and asked how much weight I pushed on my first round. She said "great", and wrote up a plan on the white board for me.

round 1: 145 lbs

round 2: 180 lbs

round 3: 230 lbs

round 4: 270 lbs

Choose The Wrench

Before I could object, she said "because don't be a wuss". And just like that,  I chose the wrench. To be clear, that last push at 270 lbs was 110% suck, but I'll be stronger for it. Physically and mentally.

Run. Squat. Bench. Row.

WOD: run 800m

WOD 2: work up to 1 set of 5 back squats (265 lbs)

WOD 3: work up to 1 set of 5 bench press (185 lbs)

WOD 4: 8 rounds of tabata rowing (20 seconds on; 10 seconds rest)

Annie doing squats

Doing work

WOD:

• 400m run
• 21 KBS
• 9 chest-to-bar pull ups
• 50 double unders
• 15 cleans (135 lbs)
• 50 double unders
• 21 KBS
• 9 chest-to-bar pull ups
• 400m run

My time was 15:35.

Saturday and the effing Prowler

WOD: work up to one set of 3 dead lifts (275 lbs)

WOD 2:

• 1 prowler push (135 lbs) | 1 rope climb  | 200m run
• 1 prowler push (135 lbs) | 2 rope climbs | 200m run
• 1 prowler push (135 lbs) | 3 rope climbs | 200m run
• 1 prowler push (135 lbs) | 2 rope climbs | 200m run
• 1 prowler push (135 lbs) | 1 rope climb  | 200m run

My time was 14:35

Me vs. The Prowler

Friday Friday

WOD (5 rounds):

• 5 power cleans (135 lbs)
• 7 toes-to-bar
• 9 wall ball (20 lbs)
• 200m run

Squats

WOD:

• 5 back squats (260 lbs)
• 5 back squats (260 lbs)
• 5 back squats (265 lbs)

Then:

• 400m run
• 5 dead hang pull ups
• 10 dips
• 10 presses (65 lbs)
• 20 kbs
• 10 presses
• 10 dips
• 5 dead hang pull ups
• 400m run

Power Cleans

WOD: row 1k meters and then do 2 power cleans on the minute for 10 minutes.

Fun WOD

WOD:

• 5 bench presses (165 lbs)
• 7 weighted pull ups (25 lbs)
• 9 calories on the rower
• rest 1 minute

Do it again 5 more times, but switch up the pull ups like so:

7 dead hang pull ups, 7 kipping pull ups, 7 chest-to-bar pull ups, 7 chest-to-bar pull ups.

The first round I finished in 1 minute. The following 4 rounds I finished at :48 seconds or less.

Afternoon WOD

WOD:

• run 1 mile
• 30 pull ups
• 5 knees-to-elbows
• run 1 mile

CrossFit Games Open Workout #4

Games qualifier 11.4

WOD (AMRAP in 10 mins):

• 60 bar facing burpees
• 30 overhead squats (120 lbs)
• 10 muscle ups

I didn't do so hot on this wod. I got through all of the burpees and 21 overhead squats before time ran out.

Mix of stuff

WOD 1:

• 800m jog
• rest 3 mins
• 800m run @ 70%

WOD 2: work up to 1 set of 5 back squats (260 lbs)

WOD 3 (3 rounds):

• 200m farmer carry (45 lb dumbbells)
• 30 sledge hammer swings (15 each hand)
• 15 dips

My. Abs. Hurt.

WOD:

• 1 no footed rope climb
• 1 “L” rope climb -10 perfect push ups - 400M run
• 1 Straddle “L” rope climb - 1 minute handstand hold - 800M run
• 1 straight body rope climb - 10 perfect push ups - 200M skip
• 1 tuck rope climb - 30 steps of handstand walking - 800M run

The workout was fun, but my abs are feeling it today.

Nice to see some handstand push ups again

WOD (3 rounds):

• 6 handstand push ups
• 9 dead lifts (225 lbs)
• 12 pull ups
• 15 wall balls
• 600m run

Operation Japan Relief

CrossFit Santa Cruz Central put on a fundraiser this morning to benefit the people of Japan. It was a fun time and it felt good to be able to help out.

CrossFit SCC

Workouts:
Just get em done as fast or slow as you like! In any order too.

WOD 1: 1K run or row.
WOD 2: 10 push ups and 1 rope climb 4 rounds
WOD 3: 30 dumbbell cleans…weight is your choice
WOD 4: 5 HSPU and 20 air squats 4 rounds
WOD 5: 30 double unders and 10 sit ups 3 rounds.
Bonus Workout- 30 Burpees for time.

It costs $20 to "buy in". For every completed workout you get a poker chip. When you have five, you are dealt 5 cards. Your hand is recorded and the best hands win a prize.

   

Rain!

More rain again today. Blah.

Pre-game: Work up to a 165 lb clean and jerk. Do 5-4-3-2-2-1 reps. This is prep work for the Cross Fit Open games WOD we are doing on Friday.

WOD 1: 50 double unders then AMRAP in 5 mins:

• 200m row
• 10 box jumps

WOD 2: 10 suicides then AMRAp in 5 mins:

• 10 wall balls (20 lbs)
• 1 rope climb

Dead lifting

WOD: 3 sets of 5 dead lifts (265 lbs)

WOD 2: 30 burpee pull ups

Bench press and some running

WOD:
Work up to 2 sets of 5 across in the Bench Press.
Then, remove 10% from the bar and do
20 reps of bench, followed by a 1k run.

Team Workout

WOD:
Team A runs Caldwell Loop (1000m)
While Team B gets as many rounds as possible per member of:

• 5K2E
• 10 wtd lunges (20/30)
• 20 dbl unders

Rest 2 min
Switch… team B runs while team A gets AMRAP
Rest 2min

Team A rows 1000m per person
While Team B gets as many rounds as possible per member of:

• 10 wallballs
• 7 pullups

Switch…team B rows while team A gets AMRAP

Every round plus rep counts

CrossFit Games Open Workout #2

This WOD kicked my ass.

WOD (AMRAP in 15 minutes):

• 9 dead lifts (155 lbs)
• 12 push ups (at the bottom, you must lift both hands off the ground before pushing up)
• 15 box jumps

After 15 minutes, I had completed 5 rounds + 9 dead lifts + 12 push ups + 4 box jumps.

Presses and the effing prowler

WOD (5 rounds):

• 7 presses (80 lbs)
• prowler push (100 lbs - to end of parking lot and back)
• 2 rope climbs

Power Cleans

WOD: 3x3 power cleans (175 lbs)

WOD 2:

• 3 muscle ups
• 15 kbs
• 200m run
• 2 muscle ups
• 11 kbs
• 200m run
• 1 muscle up
• 9 kbs
• 200m run

No Rain

Finally a day without rain.

WOD:

• 800m run
• 9 back squats (185 lbs)
• rest 3mins
• 600m run
• 15 front squats (135 lbs)
• rest 3 mins
• 400m run
• 21 overhead squats (95 lbs)

My time (including rests) was 17:35.

Saturday comes after Friday

WOD:

• row 500m
• 12 dead lifts (225 lbs)
• 21 box jumps
• 50 double unders
• 25 hanging cleans (35 lbs dumbbells)
• 15 burpees
• 50 double unders
• 12 dead lifts
• 21 box jumps
• row 500m

My time was somewhere around 20 minutes.

It's Friday Friday gotta get down on Friday

Gettin' down on Friday

WOD (6 rounds):

• row for 1min
• 14 KBS
• 7 push ups

Back squats

WOD: 3 sets of 5 back squats (260 lbs)

burpees

WOD:

• 3 rounds
• 3 thrusters (115 lbs)
• 5 deadhang pull ups
• 7 power cleans (same weight)
• 9 double push up burpees
• Row 250 meters
• Repeat 2 rounds of above
• Row 250 meters
• Repeat 1 round

CrossFit Games Open Workout #1

Every Friday CrossFit Sana Cruz Central will do the CrossFit Games open workout. Today was the first one.

WOD (as many rounds as possible in 10 minutes):

• 30 double unders
• 15 power snatches (75 lbs)

I completed 4 rounds + 6 double unders.

Check out Jason Khalipa (from CrossFit Santa Clara) killing this wod.

Not Fight Gone Bad

WOD (3 rounds):

• push press (75 lbs)
• box jumps
• medicine ball sit ups
• ring rows
• stationary bike

Do each exercise for 2 minutes, then move to the next. 1:30 for the second round and 1:00 for the third. 

WTF

WOD:

• 30 pull ups
• 30 dips
• 50 weighted step-ups (35 lbs, on 24" box)
• 30 knees-to-elbows
• 50 kettlebell swings

But wait! There's more! Row 2,000 meters for time when you complete the workout above. My row time was 7:48.

Dead lifts

WOD: dead lift 3-3-2-2-2 (275 lbs)

WOD 2: 3 rounds of all kinds of crazy stuff with dumbbells. Lots of push ups too.

Overhead Squats

WOD (5 rounds):

• 3 dead hang pull ups
• 5 burpees
• 7 box jumps
• 200m run

WOD 2:

• 5 overhead squats (135 lbs)
• 4 overhead squats (155 lbs)
• 3 overhead squats (165 lbs)
• 2 overhead squats (175 lbs)
• 1 overhead squat

Ran out of time to do a 1-rep overhead squat.

Saturday

WOD:

• 10 KBS
• 5 back squats (185 lbs)
• 10 pull ups
• 200m run
• 15 KBS
• 5 back squats
• 15 pull ups
• 200m run
• 20 KBS
• 5 back squats
• 20 pull ups
• 200m run
• 15 KBS
• 5 back squats
• 15 pull ups
• 200m run
• 10 KBS
• 5 back squats
• 10 pull ups
• 200m run

My time was just over 22 minutes.

Running

WOD (5 rounds):

• run 100m
• 5 burpees
• run 100m
• 5 burpees
• run 100m
• 5 burpees
• run 100m
• rest 1 minute

My time was just over 19 hellish minutes.

Prowler

WOD (2 rounds):
Team Workout-Class Split in Half

One team on push/pull on the prowler:
Each member on the team must complete
2- round trip prowler push (50 lbs)
2- 1 parking lot prowler pull (1-up & 1-down hill). (47 lbs)

Opposite team in gym
Each member completes as many rounds of: (til work on the prowler complete):

• 5- man-eaters (35 lbs)
• 10- knees to elbows

Then the teams switch.

Back in the gym

After a very busy two weeks I finally made it back to the gym.

WOD:

• 15 cleans
• 15 double burpees
• 400m run
• 12 cleans
• 12 double burpees
• 400m run
• 9 cleans
• 9 double burpees

Didn't note my time. I was just glad to survive. 

Heading to Squaw Valley for Snowboarding!

Squeezed in a WOD before heading up to do some snowboarding.

I can't remember all the stuff we did, it was a lot. Finished in 35:11.

Snatch balance

WOD (5-5-3-3-1-1-1):

• overhead squats
• snatch balance
• overhead squats

Go up in weight each set. My final weight was 155 lbs.

WOD 2 (9 minutes):

• KBS
• burpees

Do the above two movements ladder style. 1 kbs + 1 burpee. 2 kbs + 2 burpees etc. At the end of 9 minutes I completed 10 rounds and 11 kettle bell swings.

Strenght day

WOD: 3x5 back squats - 260 lbs
260 felt good this time. Going up in weight on the next back squat day.

WOD: 3x5 press (120 lbs)

WOD 2:
800m run then 3 rounds of:

• 3 front squats
• 1 split jerk

200m run and 2 rounds of:

• 3 front squats
• 1 split jerk

200m run and 1 round of:

• 3 front squats
• 1 split jerk

End with a 400m run.

My time was 11:17.

21

WOD:

• 50 double unders
• 10 dead lifts (205 lbs)
• 21 ring dips
• rest 3 mins
• 50 double unders
• 10 dead lifts
• 21 pull ups
• rest 3 minuts
• 50 double unders
• 10 dead lifts
• 21 burpees

Bench press and a little something extra

WOD 1: 3 sets of 5 bench press (175 lbs)
Notes: Felt pretty light. Could have done 3x5 @ 180.

WOD 2 (10 mins):

• 3 pull ups
• 6 push ups
• 9 squats
• thrusters (95 lbs)

WOD 2 is a 10 minute running clock. At the top of each minute do the pull ups through squats. Do thrusters for the remaining time of the minute.

Press and some squats

Decided to lift tonight instead of doing the WOD.

Press: 3x5 across (120 lbs)
Warm up for the press was 5 reps each of: 45 lbs, 65 lbs, 95 lbs, 115 lbs.

Back squat: 1x5 (260 lbs)
I only had enough time to get in one set of 5.
Warm up for the back squats was 5 reps each of: 135 lbs, 155 lbs, 205 lbs, 235 lbs.

Dead lifting

WOD: 3x5 across dead lift (265 lbs)

Felt pretty good. Going to move up to 270 lbs next time.

Hanging Power Cleans

WOD (3 rounds):

• 7 hang power cleans (115 lbs)
• 7 ring dips
• 7 box jumps

Then: 75 double unders

Then (3 rounds):

• 5 hang power cleans
• 5 ring dips
• 5 box jumps

Then: 400m row

3 rounds:

• 3 hang power cleans
• 3 ring dips
• 3 box jumps

End with a 400m sprint.

The Prowler Again

The prowler sucks.

Today's WOD was a team based workout.  3 people to a team and only two people can be working at the same time.

WOD 1 (5 minutes):
Have three bars set up with 50 lbs, 100 lbs, and 150 lbs. The bars are for power cleans and score is kept by pounds. Each rep is worth the pounds on the bar. You can also do burpees for 25 points a piece. I don't remember the total for my team, but we had more points than the other team.

WOD 2: 2000m row
One rower per team. Break up the rowing however you want between the team members. We rowed until we felt like getting off the rower. The strategy worked out fine and we won this time too.

WOD 3: The Prowler
Push the prowler (loaded with 90 lbs) 400m. Again, only two people can be working at a time. The first 200m we used two people at a time to push the prowler. On the way back we each took turns pushing by ourselves. We won, but I'm telling you that I HATE THE PROWLER.

The prowler

After some bench pressing, we were introduced to the prowler. The prowler isn't any fun.

WOD 1: 3x5 bench press - 170lbs

WOD 2 (2 rounds):

• 400m run
• 5 dead hang pull ups
• 10 ring push ups
• 15 weighted step ups (30lbs)

My time was just over 7 minutes.

WOD 3 (2 rounds):

• prowler push across the parking lot and back (90 lbs)
• 2 rope climbs
• 10 dips
• 15 lunges

I forgot to note my time on this wod.

Mash up

Today was a mash up of WODs.

WOD:

• 400m run
• 21 KBS
• 12 pull ups
• rest 5 mins
• 15 clean and jerks (115 lbs)
• rest 5 mins

Then AMRAP in 8 minutes:

• 5 pull ups
• 10 push ups
• 15 squats

Feeling good

Felt great during the workout this morning. Great start to the week.

WOD (5 rounds / with partner):

• 250m row
• 6 dead lifts (225 lbs)
• 30 double unders
• 6 handstand pushups

The time for my partner and I was 23:10. Partner 1 starts with the row, the other on the double unders. Partners don't switch places until partner one finishes the dead lifts AND partner two finishes the handstand push ups.

Friday Night FTW

Srsly.

WOD (4 rounds):

• 1 minute row for calories
• 1 minute double pushup burpees
• 1 minute double unders
• 1 minute rope climbs
• rest 6 mins

This was a tough workout. I loved it.

data

Numbers:

Round 1: 21, 10, 51, 3

Round 2: 18, 9, 40, 2

Round 3: 17, 9, 36, 1

Round 4: 18, 9, 31, 2

Total: 277

Back squats

WOD: 3 sets of 5 back squats (260 lbs)

WOD 2 (5 rounds):

• 3 dead hang pull ups
• 5 push ups
• 200m run

My time was just over 6 minutes.

Snatch work

The point of the workout today was to get some weight overhead and focus on keeping the core tight.

WOD (6 rounds; add weight each round):

• 3 push press with snatch grip - hold for 10 seconds overhead
• 1 power snatch
• 1 hanging snatch
• 1 snatch

Monday 6am

Back to 6am again. I'm going to miss 7pm workouts.

WOD(5 rounds):

• 5 hanging power cleans (115 lbs)
• 25 squats
• 7 assisted muscle ups
• 200m run

My time was just over 16 minutes.

Legit

The workout today was legit.

WOD:

• row 30 seconds; rest 30 seconds (3x)
• 21 back squats (body weight / 175lbs)
• 9 burpee clean wall balls (20 lbs)
• row 30 seconds; rest 30 seconds (4x)
• 15 back squats (body weight / 175lbs)
• 15 burpee pull ups
• row 30 seconds; rest 30 seconds (5x)
• 9 back squats (body weight / 175lbs)
• 21 burpee box jumps

Running

WOD:

• run 800m (70% effort)
• rest 3 minutes
• run 800m (95-100% effort)
• rest 3 minutes
• run 800m (95-100% effort)

My times: 3:46, 3:06, 3:10.

Random: Do 4 rope climbs.

Dead lift

7pm classes have the option of doing strength training instead of or in addition to the regular WOD. I opted for dead lifts tonight.

WOD: 3 sets of 5 dead lifts (267 lbs)

I've been stuck at around 250 lbs for a while, so it felt pretty good to jump up 17 lbs. The last two reps or so were pretty challenging. I'll probably stick with the same weight the next time I dead lift.

Technique

WOD:

• 3 sets of 5 presses
• 10 knees-to-elbows
• 30 double unders
• 3 sets of 5 push presses
• 10 knees-to-elbows
• 30 double unders
• 3 sets of 5 jerks
• 10 knees-to-elbows
• 30 double unders

The focus of this workout is on technique. Do lighter than normal weight. Pay attention to form and speed.

Monday

Took my 14 year old son with me to CrossFit this morning. It was fun working out with him and even more fun leaving him in the dust!

WOD (5 rounds):

• 400m run
• 15 kbs (24 kg)
• 9 cleans (115 lbs)

My time was 28:28.

Friday night

WOD:
2 rounds:

• 800m run
• 20 handstand push ups

Then 2 rounds of:

• 20 thrusters (95 lbs)
• 20 L-pull ups

My time was just over 24 minutes.

Farmer Carry

WOD (5 rounds):

• farmer carry (60 lb dumbbells)
• 7  dumbbell pushups
• 400m run
• farmer carry back to the gym
• 1 rope climb (1, 3, 5 rounds)
• 10 dead hang pull ups (2, 4 rounds)
• 7 dips

My time was 22:19.

Lifting

WOD:

Deadlift:

• 5 reps (135 lbs)
• 5 reps (185 lbs)
• 5 reps (225 lbs)
• 3 reps (265 lbs)
• 3 reps (265 lbs)
• 3 reps (265 lbs)

Press:

• 5 reps (65 lbs)
• 5 reps (95 lbs)
• 5 reps (115 lbs)
• 3 reps (125 lbs)
• 3 reps (125 lbs)
• 3 reps (125 lbs)

7pm

Worked out at 7pm instead of the usual 6am today. I like the later workout times. My body has already been moving and everything takes a lot less time to get warmed up.

WOD (3 rounds):

• 500m row
• 12 front squats (115 lbs)
• 21 box jumps

Getting it done on a Saturday morning

WOD (5 rounds):

• 5 dead lifts (205 lbs)
• 400m run
• 10 chest-to-bar pull ups
• 15 box jumps
• 20 kettle bell swings
• rest 45 seconds

Chest to bar pull ups

It's Friday

WOD (6 rounds):

• 200m row
• 7 back squats (body weight/175 lbs)
• 7 ring rows

My time was 16:00

Power Snatching

WOD:

• 10 power snatches (95/65)
• 200m run
• 5 handstand pushups
• 10 pistols (5 each leg)
• 15 pullups
• 400m run
• 10 power snatches
• 400m
• 5 handstand pushups
• 10 pistols
• 15 pullups
• 200m
• 10 power snatches

My time was 14:14.

Back to 6am

During the holiday break I was coming in to the gym at 10am. It's much better than 6am, but now the kids are back in school and I'm back to work. Today was my first 6am workout in over two weeks. Ugh.

WOD (obstacle course):

• 1 row of box jumps (8 boxes)
• 1 rope climb
• 50m overhead carry (45 lbs)
• agility ladder
• 5 cartwheels
• 200m run
• 5 knees-to-elbows

Do as many rounds as you can in 20 minutes. I wasn't feeling this morning. I got 5 rounds.

Overhead Squats, push ups, lateral jumps

WOD:

• 5 overhead squats (115 lbs)
• 7 push ups on the bar
• 9 lateral jumps over the bar

Do as many rounds as you can in 5 minutes. Rest 3 minutes and do it again (for a total of 3 times).

My rounds: 4, 4, 3 2/3