Deadlift strength work + WOD

Buy in: Deadlifts: 5 x 65% of max (235lbs); 5 x 75% of max (275lbs); max reps of 85% (310lbs) of max (managed 6 lifts).

WOD:

21 Deadlifts 225 lbs/155 lbs
4 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

15 Deadlifts 225/155 lbs
3 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

9 Deadlifts 225/155 lbs
2 rounds of :
5 Deadhang Pullups
10 Release Push Ups
15 Wall Ball

Time: 22:49

Chipper

WOD

For time:
25 Jump Squats
25 Pull-ups
50 Box jumps, 20 inch box
1 Rope ascent [I did the scaled rope climb from the lying position x 3]

25 Ring Rows
25 Ring dips
50 Double Unders
1 Rope Ascent

25 Kettlebell swings, 2 pood
25 Kettlebell Sumo deadlifts30 Sit-ups
50 Sit Ups
1 Rope Ascent

25 Back extensions
25 Push ups
50 wall ball
1 Rope climb ascent

Time = 25:57

Strength work + Power cleans/Hanging squat cleans/push presses

BUY IN

Strict Press: 5 reps at 65% max; 5 reps at 75% of max; AMRAP unbroken at 85% of max (i.e. 75lbs, 85lbs, 100lbs)

For round three, I did five reps before maxing out.

WOD: Every minute on the minute for 12 minutes (95/65 first 3 rounds, 105/75 next three rounds, 115/85 next three rounds, 125/95 last three rounds)

• 3 Power Cleans
• 3 Hanging Squat Cleans
• 3 Push Press

I hung in there until the very end!

CASH OUT

20 AB Rollouts

Max back squat + weighted lunges & box jumps

Max back squat: 245 lbs (PR).

Partner WOD: 15 minutes:

• 100m weighted lunges (45 lbs)
• Box jumps (24")
• Every minute on the minute: 3 burpees

This is a partner WOD; one person does the lunges while the other does the box jumps; they alternate when the lunger returns from his 100m jaunt.

Score = total # of box jumps = 160

Max bench press + thrusters and KB swings

BUY IN : Determine 1 rep Max Bench Press: 135 lbs

WOD: Six rounds of:

• 1 Minute of Thrusters 115 lbs/ 80 lbs
• 1 Minute of KB Swings 24 kg/16 kg
• 1 Minute of REST

Results: 39, 30, 30, 34, 20, 22 = 174
* I executed no less than nine thrusters per round.

Now THAT was a tough WOD.

Sprint work

BUY IN : 30 Back Extension on GHD (if you missed it yesterday)

WOD

200 M Sprint

REST 1 Minute

400 M Sprint

REST 2 Minutes

600 M Sprint

REST 3 Minutes

3 Rounds

Time: 27:23

CASH OUT : 30 Sit Ups on GHD

Max deadlifts

Max deadlifts today: Set a PR (my third in three days): 365lbs (previous PR was 355lbs). Followed it up with a row for 20 minutes.

Max push press + 12 min AMRAP

Buy in: Max push press = 165lbs (PR)

WOD: As many rounds as possible in 12 Minutes of:

• 3 Push Press @ 75 % of 1 rep max
• 6 Clapping Push ups
• 9 Toes to Bar

Lifted 125lbs; completed 7 rounds. Very nice. Oh, and that's two PRs in as many days.

OH Squat & Pull-ups ladder + Strength work

Buy In: Max strict press = 115lbs (PR)

WOD

Overhead Squat 95 lbs/65 lbs
Pull ups

This is a ladder.....

Minute 1 - 1 rep OH squat - 1 rep pull up
Minute 2 - 2 reps OH squat - 2 reps pull ups
Minute 3 - 3 reps OH squat - 3 reps pull ups

etc......until you can't keep up; as soon as you can't keep pace: 1 Mile Run

Managed to get to 8 reps with an 85lbs bar.

Cash out: 20 ring dips + 10 strict pull-ups

Element CrossFit Team Challenge 2010

My team finished in 9th place in the scaled division at the Element CrossFit Team Challenge 2010. Check out the action:

Tabata type WOD

Last WOD before the Element Team Challenge:

20 seconds on, 10 seconds off; rest 1 minute after every two rounds; for 8 rounds:

• Thrusters x 95 lbs
• Box jumps x 24"
• SDHP x 95 lbs
• Sit-ups

5k run

Ran 5k today.

Frogger

BUY IN : Work up to your max Box Jump Height: 36" (PR)

WOD

100 m Broad Jump - count the number of jumps (this is x)

My x = 29

x - Lunges - only count 1 side so 2 steps equals 1 lunge
x- Deadlifts 185 lbs/135 lbs
x - Box Jumps 24/20
x - Floor Wipers 135 lbs/95 lbs (lifted 115 pounds)

Time = 12:39

CASH OUT : yesterdays mobility WOD as we didn't get to it. ( Shoulders& Hips)

5k row

Been a while since I did a 5,000m row, forgot how much it sucked. Did it in 19:25.

Badger

Second time doing Badger. The last time I did it was in October of 2009 when I completed it in 46:11. I managed to do a bit better this time around, but was battling seizing calves during the workout. And a bit of upset stomach :-( Time = 39:02. I also managed to do the first 30 pull-ups totally prescribed, with the last 60 of the jumping variety, so I'm still a ways off from completing this one as Rx.

Badger is three rounds of:

• 30 x squat cleans (95/65)
• 30 x pull-ups
• 800m run

30/30/30

WOD:

• Push Press 95 lbs/65 lbs - max reps in 30 seconds
• Wall Ball 20 lbs/12lbs - max reps in 30 seconds

Rest 30 seconds
6 Rounds
Rest 3 minutes

• Sumo Deadlift Highpull 95 lbs/65 lbs - max reps in 30 seconds
• KB Swing 24/16kg - max reps in 30 seconds

Rest 30 seconds
6 Rounds

CASH OUT : Shoulder Mobility WOD 6 minutes

Pick up those dumbells

Labour Day WOD:

• 300 m Farmers walk with dumbells 35/ 25 lbs
• 30 DB Squat Cleans 35/25 lbs
• 300 m Farmers walk with DB's
• 30 Steps Overhead Lunge with 1 DB
• 300 m Farmers walk with DB's
• 30 Man Makers 35/25 lbs
• 300 m Farmers walk with DB's
• 30 Toes to Bar

Time = 29:09 @ 25lbs (which was a good call)

Team Fight Gone Bad

Cool workout today: Fight Gone Bad with a teammate. Stations were 90 seconds instead of 60, and weights were 95/65 instead of 75/45. And we wrapped it all off with a mile tag-team run.

Learn new skills

BUY IN: One minute handstand hold with one negative rep at the end of the minute.

WOD:

• 400 m Run
• 15 Ring Pull ups
• 15 Sumo Deadlift Highpulls 115 lbs/80 lbs
• 15 Knees to Elbows on Rings
• 400 m Run
• 9 Ring Pull Ups
• 9 SDLHP
• 9 Knees to Elbows
• 400 m Run
• 6 Ring Pull ups
• 6 SDLHP
• 6 Knees to Elbows on Rings
• 400 m Run

Time = 14:54 @ 95lb sumos.

CASH OUT : Mobility WOD gastrocs and soleus.....it's your calves man. We spent three minutes on each leg.

Ten to one...one to ten

Today's WOD:

Run 300 M
10 Bar Hop Burpees
Jump Squats 65 lbs/45lbs
Push Press 65 lbs/45lbs
reps of 10,9,8,7,6,5,4,3,2,1

Run 300 M
10 Bar Hop Burpees
Jump Squats
Push Press
reps of 1,2,3,4,5,6,7,8,9,10

Run 300 M
10 Bar Hop Burpees

Time = 24 minutes and change.

CASH OUT : Hip extension stretching 3 minutes per side.