Bench press, Double unders, and Rope climbs

Really fun workout this morning. Loved it.

WOD (for time):

• bench press (155lbs)
• double unders
• rope climb

The workout was 5 rounds. First round was 3 reps bench press, 3 rope climbs, and 30 double unders. Second round was  2 reps bench press, 2 rope climbs, and 20 double unders. Third round was 1 rep bench press, 1 rope climb and 10 double unders.  The final two rounds work back up with 2 reps and 3 reps.

My time was 13:52.

Note to self: 155 lbs was too easy for this workout. Next time I think I'll try for 165 or 175.

Gonna Feel That in The Morning

I hit CrossFit for the 8am workout this morning. It was the first day since beginning CrossFit back in November that the sun has been up when I got to the gym. Come on spring!

WOD:

• 100 medicine ball sit ups
• Overhead lunges 200m (45lb bar)
• 100 medicine ball sit ups
• 200 squats

This was a partnered workout. For the sit ups, you lay on the ground with your feet touching the feet of your partner. Lay back with the medicine ball touching the floor above your head. As you sit up, throw the ball to your partner. Your partner catches the ball and does the same.

When doing the lunges, go as far as you can and as you are about to fail, hand off the bar to your partner. Continue until the 200m mark.

Gary and I finished second with a time of: 15:27.

Pull Ups

This morning was all about pull ups.

WOD (4 rounds):

• 10 dead hang pull ups
• 5 pull ups (kipping)
• 600 meter run

My time was 18:57

Stop. Hammer Time.

Feb. 17. Birthday workout.

WOD (Hammer Gone Bad):

3 rounds

• 1 min sledge hammer strikes right
• 1 min box jump ( max 8/ round- higher than normal box jump, step back)
• 1 min sledge hammer strikes left
• 1 min hang power clean (30/45 dumb bells)

* 1 min rest between rounds
* score total reps
My numbers:


Exercise: round 1, round 2, round 3
Box jumps: 8, 8, 8
Hammer right: 32, 31, 30
Hanging power cleans (45lbs): 13, 7, 6
Hammer left: 23, 22, 25

Total score: 208

The CrossFit Santa Cruz Central Crippler

People walk funny after this workout.

WOD:

• 15 back squats (body weight)
• 800m run
• 15 back squats (body weight)
• 800m row

My time was 11:20. I didn't attempt body weight for the squats. Instead, I did 155lbs. I probably should have done 165lbs.

Ass Kicking

Saturday Jan. 30


WOD:

• Wall ball
• Burpee
• kettlebell swings
• box jump
• db thrusters
• row (calories)

Do 21 reps each for the above. When finished, do it again 15 reps each. Finish by doing it all again 9 reps each. Fall on floor and die.

A Sweaty One

Thursday Jan. 29


WOD:
5 rounds of 3 minutes each with a 200m jog and recovery period totaling 3 min between rounds (so can alt. groups if a big class)
Count rounds within each round of 3 min
3 burpee pull-ups (jumping pullup if can’t do unassisted)
6 squats
9 box jumps

I think I did this number of rounds for 5 rounds:

1. 3 2/3
2. 3
3. 2 2/3
4. 2
5. 2 1/3 

What kind of workout tells you to jog 200m and calls that a recovery period? A crazy workout programmed by Gary. That's what kind. Damn.