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.