Heavy Tabata

Heavy Tabata: Eight rounds of:

• 20 seconds of Thrusters (135 lbs, 95 lbs) [I did 115]
• 10 seconds of rest
• 20 seconds Box Jumps
• 10 seconds rest
• 20 seconds of Sumo Deadlift Highpull (135 lbs, 95 lbs) [I did 115]
• 10 seconds rest
• 20 seconds of Sit ups
• 10 seconds rest

* after every 2 rounds you get one minute rest; scale the weight for this workout as needed BUT this should be heavier then you are used to.

This one's gonna take a while

Keeping in our theme of MET CON week: WOD:

• 100 - 2 count Mountain Climbers
• 90 - Jumping Lunges
• 80 - Sit ups
• 70 - Double Unders
• 60 - Box Jumps 20 "
• 50 - Deadlifts 95 lbs/ 65 lbs
• 40 - AB Roll Outs 95 lbs/ 65 lbs
• 30 - Ring Rows
• 20 - Squat Cleans 95 lbs / 65 lbs
• 10 - Turkish Get ups 35 lbs/ 25 lbs

Time: 36:03. I had no legs today and the first two movements wiped me out. A bit frustrated, actually. Still feeling the effects of those Curtis P's from two days ago. Also didn't eat very well today.

Met-con with Curtis P

WOD: Four rounds of:

• 9 Curtis P's * 95 lbs/ 65 lbs
• 15 Box Jumps
• 21 Burpees

* the Curtis P is - 1 hanging squat clean- right leg lunge- left leg lunge- push press.

Time: Just shy of 32 minutes.

Okay, this was one of the toughest WODs in quite some time. Maybe even as tough as the Fight Gone Bad we did several days ago. It took me forever to catch my breath when it was done. Very, very sore legs and ass after this one. Those Curtis P's are tough!

Karen meets Annie

Met-con week at CrossFit Connection. Today's WOD: Reps of 50-40-30-20-10:

• Wall Ball 20 lbs/ 12 lbs
• Ab Mat Sit ups
• Double-Unders

Time: 21:51. Finally felt like my double-unders were under control. Still drops my time by a significant margin, but very happy.

Grace-like WOD -- but with squat cleans

A great but challenging WOD today:

• 30 squat cleans to overhead (RX was 145 lbs, I did 135 lbs)

Time = 11:52

Followed by a relay row in which I did about 1,100 meters. My legs!! The lactic acid, oh how it burns....

That was one intense hour of work!

Strength work and sumo/rings

WOD:

Strength

• Hanging Clean 3 sets of 3 reps
• Clean 3 sets of 2 reps

Rest a few minutes

• 7 Sumo Deadlift HighPulls 115 lbs/ 75 lbs
• 7 Ring Dips
• 7 Rounds

Time = 7:47 lifting at 105lbs

Fight Gone Bad

Been a while since I did this one: Fight Gone Bad: Score = 273 (PR).

Next time: Start on the rowers, be more aggressive on the box jumps.

Skinny Cindy

Today was a body-weight metabolic conditioning workout that had all of the components of the benchmark workout "Cindy" along with rest components like the benchmark workout "Barbara". Each three minute effort should be a full out everything effort with the goal being consistent across the four rounds.

WOD: AMRAP:

• 5 Pull Ups
• 7 Push Ups
• 10 Squats

As many rounds as possible in 3 minutes

REST 3 MINUTES

Repeat 4 x

My rounds went: 5, 4, 4, 4

Friday cleaning

Today's WOD:

Strength

• 3 sets of 3 reps: Press
• 3 sets of 3 reps: Push Press

I did the presses at 95 and 105 lbs; the push presses at 135 lbs (I think).

Rest a few minutes, followed by five rounds of:

• 10 x Power Cleans 175 lbs/110 lbs
• 10 x Burpees

I lifted at 145lbs; time was 11:26 which made me happy.

Wall balls, sit ups and ring rows

WOD: Five round of:

• 25 x Wall Ball 20 lbs
  
• 20 x Sit ups
• 15 x Ring rows

Time = Can't remember -- thinking about 12 mins or so. What I do remember, though, is that I one-setted all the wall ball rounds and the ring rows slowed me down.

High intensity, long breaks

Today's WOD:

• 8 Box Jumps
• 6 Push Press 115 lbs/ 75 lbs [I did 95 lbs]
  
• 5 Pull Ups
• 3 KB Swings 32 kg/24 kg [I did the 24 kg by accident]
  

* Complete 3 Rounds of this circuit
** Rest three minutes after each of the three rounds
*** Repeat four times

Can't remember my time, but it was around 24 minutes or so. I think....

Freddie's revenge

WOD:

• Strength : 4 sets of 5 reps back squat @ 205lbs

Rest a few minutes, followed by a lighter version of Freddie's revenge; five rounds of:

• 5 x shoulder to overhead (135lbs)
• 10 x burpees

Time = 14:13.

Whoa, are my shoulders and arms sore! Wicked workout.

Erin

Did Erin for the first time today; five rounds of:

• 15 Dumbell Split Cleans 35 lbs / 25 lbs
• 21 Pull ups

Time = 20:01; took me 10 minutes to do the first three rounds, the last ten to do the next two :-P

Fitness FAIL

Something tells me this isn't a CrossFit gym...

Cindy Gone Mad

A twisted twist on the whole 'Cindy' thing:

• 15 x Pull-ups
• 30 x Push-ups
• 45 x Squats

As many rounds as possible in 20 minutes.
Squeezed in 4 and a third.

Short rests can fuel high intensity WODS

Cool WOD today:

• 3 Burpees
• 6 Sumo Deadlift High Pulls 95 lbs / 65 lbs
• 9 Box Jumps

As many rounds as possible in 3 minutes; rest 1 minute.

• 3 Burpees
• 6 Thrusters 95 lbs / 65 lbs
• 9 Box Jumps

As many rounds as possible in 3 minutes; rest 1 minute.

Repeat all this 2 times

Jason sez,

I really like this style of workout and think we will add more of this type in the coming weeks. The minute of rest is really crucial for being able to keep the intensity high on all rounds. It is that level of intensity that is the key to gains in your all round level of fitness. Go as hard as you can for that 3 minutes and leave it all out there!!

Rounds went: 3 1/3, 2, 2 2/3, 2 1/3 [I think]

Pukie comes to CrossFit Connection

Check it out:

Legs 'n core

Today's WOD:

• Strength: Back Squat 4 sets of 5 reps @ 85 % 1 rep max

Rest a few minutes

• 50 Double Unders

Reps of 10,9,8,7,6,5,4,3,2,1 of:

• Wall Ball
• Sit Ups
• Box Jump Squats *

Finish with:

• 50 Double Unders

* the box jump squat is a jump squat where you land on the box then jump off the box and land in your full squat.

Time: 13 minutes and change