tag:blogger.com,1999:blog-71561987125393926272024-03-13T18:16:38.856-04:00CrossFit ChronicleGeorge Dvorsky's CrossFit blog. Go hard or go home.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.comBlogger434125tag:blogger.com,1999:blog-7156198712539392627.post-15374145786673552312011-01-25T21:06:00.000-05:002011-01-25T21:06:36.381-05:00Heavy power cleansBuy in: Two snatch cleans per minute for ten minutes (I did 75 lbs).<br />
<br />
WOD: Five rounds:<br />
<br />
<ul><li>3 x power cleans at body weight (I did 155 lbs)</li>
<li>6 x chest to bar pull-ups</li>
<li>9 x box jumps (28")</li>
</ul><div>Time = 8:18</div><div><br />
</div><div>Cash out: 20 x barbell roll-outs.</div>Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com2tag:blogger.com,1999:blog-7156198712539392627.post-18524941209865581522011-01-24T21:27:00.003-05:002011-01-24T21:28:45.275-05:0020 is the numberStrength work today on backsquats; lifted 5 x 160 lbs, 5 x 200 lbs, 5 x 225 lbs.<br />
<br />
WOD: 20 minute AMRAP<br />
<ul><li>20 wall ball</li>
<li>20 kb swings (24kg)</li>
<li>20 double-unders</li>
<li>20 sit-ups</li>
</ul><div>Squeezed in five rounds.</div><div><br />
</div><div>Also did 13 consecutive double-unders during the warm-up.</div><div><br />
</div><div>Lastly, finished it all off with 2 x 20 GHD sit-ups.</div>Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-79018500196964560462011-01-21T15:23:00.002-05:002011-01-23T15:25:05.155-05:00LadderWOD: Ascending ladder for eight minutes (i.e. 1, 1, 2, 2, 3, 3, etc):<br />
<br />
<ul><li>Thrusters (95lbs)</li>
<li>KB swings (32kg)</li>
</ul><div>I managed to get to the eighth level.</div><div><br />
</div><div>Followed by descending ladder of ring rows and push-ups, which took me about 4+ minutes.</div>Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-60115424212535751412011-01-20T16:00:00.000-05:002011-01-20T16:00:39.182-05:00Long met-conTough one today:<br />
<br />
<ul><li>15 box jump overs (20")</li>
<li>20 dumbbell hang squat cleans (35 lbs ea)</li>
<li>25 ring rows</li>
<li>30 dumbbell push presses (35 lbs ea)</li>
<li>35 sit-ups</li>
<li>40 walking lunge</li>
<li>45 double-unders</li>
<li>50 squats</li>
</ul><br />
Time = 49:12. Ack! Brutal. But I did it totally RX.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-30162478175522622602011-01-19T19:38:00.000-05:002011-01-19T19:38:05.980-05:00Posterior chain workToday's workout:<br />
<br />
Deadlifts: Add 10 lbs to max and do five reps at 75%, 85% and an AMRAP at 95%.<br />
<br />
WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:<br />
<br />
<ul><li>Wall balls</li>
<li>Sumo deadlift high pulls (95 lbs)</li>
<li>Toes to bar</li>
<li>Double-unders (x3)</li>
</ul><div>Tough! It was bad on the cardio, but also surprisingly fatiguing. Still got work to do to get back to better shape. But I did it fully prescribed. Time = 22:08.</div>Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-28651164315342933752011-01-17T19:38:00.009-05:002011-01-19T19:42:05.803-05:00Power cleans 'n ring rowsStrength work: Presses at 65%, 75%, 85% of max (reps of five and AMRAP for the last one).<br />
<br />
WOD:<br />
<br />
<ul><li>15 power cleans (130 lbs)</li>
<li>30 ring dips (I did ring rows)</li>
<li>12 power cleans</li>
<li>24 ring dips</li>
<li>9 power cleans</li>
<li>18 ring dips</li>
<li>6 power cleans</li>
<li>12 ring dips</li>
<li>3 power cleans</li>
<li>6 ring dips</li>
</ul><div>Time = 13:44</div><div><br />
</div><div>Cash-Out: 30 second L-sit holds on rings x 3.</div>Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-41508753047662701442011-01-14T16:00:00.000-05:002011-01-14T16:00:29.670-05:00Overhead workDid back squats today @ 40%, 50%, and 60% of max, 5 lifts each.<br />
<br />
WOD:<br />
<br />
<ul><li>3 Power Snatch</li>
<li>3 Hanging Squat Snatch</li>
<li>3 Rack Jerks</li>
<li>Every minute on the minute for 7 minutes.</li>
</ul><br />
REST 1 MINUTE<br />
<br />
<ul><li>3 Power Cleans</li>
<li>3 Hanging Squat Cleans</li>
<li>3 Push Jerk</li>
<li>*every minute on the minute for 7 minutes.</li>
</ul><br />
**weight on the bar for SNATCH is 65% of Snatch max.....add 20/15 lbs. for Cleans.<br />
<br />
CASH OUT : 500 m Rowing races; time = 1:38.5Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-80414847796899710322011-01-13T16:50:00.000-05:002011-01-13T16:50:01.794-05:00Atomic sit ups and suchNew movements today: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:<br />
<br />
<ul><li>Wall ball</li>
<li><a href="http://www.youtube.com/watch?v=5jIRpRhwg6Q&feature=player_embedded">Atomic sit ups</a> 45lbs (I did some at 45, some at 35)</li>
<li>Box jumps 24"</li>
<li><a href="http://www.youtube.com/watch?v=tmkKqMDupLU">Bulgarian split squats</a></li>
<li>Ring dips</li>
</ul><div>Time = 31:56 (ack!)</div>Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com1tag:blogger.com,1999:blog-7156198712539392627.post-69169974953724466672011-01-12T20:13:00.000-05:002011-01-12T20:13:34.615-05:00Thrusters and KB swingsTough one, especially considering I'm still on-ramping after a layoff and recovering from a nasty cold. After some deadlift work we did six rounds of:<br />
<br />
<ul><li>Thrusters for one minute (95lbs)</li>
<li>KB swings for one minute (24kg)</li>
<li>One minute rest</li>
</ul>Too out of it to keep score :-PGeorgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-22287070052328340502011-01-06T19:42:00.000-05:002011-01-06T19:42:10.162-05:00"At the top of every minute"Whoa, real tough one today: "At the Top of Every Minute with Cindy":<br />
<br />
<ul><li>100 Overhead Squats</li>
<li>* at the top of every minute 5 Burpees</li>
<li>75 Push Press</li>
<li>* at the top of every minute 5 Toes to Bar</li>
<li>50 Power Snatch</li>
<li>* at the top of every minute 5 Ring Rows</li>
</ul><br />
Subtract the number of minutes you finish in from 25 - Do that many rounds of Cindy.<br />
i.e if you finish with the Power Snatch at 18:12, then 25-18=7<br />
<br />
Do 7 rounds of Cindy.<br />
<br />
1 Round of Cindy = 5 pull ups, 10 push ups, 15 squats.<br />
<br />
*weight on the bar for all moves...3 choices...make it challenging!!<br />
<br />
1) 95/65 lbs<br />
2) 80/55 lbs<br />
3) 65/45 lbs<br />
<br />
I did 65lbs and made it to the first 10 power snatches. Tough! Good news though: I was comfortable doing overhead squats and my shoulder fared rather well.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-4844169467218087842011-01-04T21:35:00.000-05:002011-01-04T21:35:06.640-05:00UnbrokenWOD: Four rounds of:<br />
<br />
<ul><li>30 wall ball shots</li>
<li>40 double-unders or 120 regular skips (I did the latter)</li>
</ul>If you fail to do each movement unbroken you have to start all over again. Thankfully that never happened to me today.<br />
<br />
Time = 17:50Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-71682064661385509492011-01-03T19:58:00.000-05:002011-01-03T19:58:40.733-05:00Getting back to thingsMy December break is over; time to get back into the swing of things. Eating clean and paleo effective today. Still bothered by rotator cuff tendinitis; will go to see an ART therapist shortly. First workout after a one month break:<br />
<br />
WARM UP - Today's warm up will incorporate 2 of the challenges from the level 1 testing.....check them off after completing<br />
<br />
25 Consecutive KB Swings 24/16 kg DONE<br />
25 Consecutive Wall Ball 20/12 DONE<br />
<br />
BUY IN : STRENGTH - DEADLIFT<br />
<br />
5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%.<br />
<br />
*all weights are based on "working weight" which is 90% of 1 rep max.<br />
<br />
WOD: Five rounds of:<br />
<br />
<ul><li>10 Deadlifts</li>
<li>10 Box Jumps 32"/28"</li>
<li>10 KB Swings 32kg/24kg</li>
<li>10 Pull Ups (I did ring rows)</li>
</ul><br />
REST 1 Minute<br />
<br />
* weight for the Deadlift is 70% of your 1 rep max (HEAVY)<br />
<br />
Time = 27:16Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-5101328605158519812010-10-28T16:01:00.000-04:002010-10-28T16:01:40.743-04:00More squats; power cleansWell, more squats today.<br />
<br />
Buy in: Five max reps power clean; reps meaning the bar is touch and go on the ground and your hands stay in contact with the bar the whole way.<br />
<br />
Managed to 5 @ 165 lbs and 3 @ 185 lbs. The 185 lbs was also a PR. <br />
<br />
WOD<br />
<br />
<ul><li>100 Squats</li>
<li>6 Push Press, 6 KB Swings</li>
<li>80 Squats</li>
<li>8 SDLHP, 8 KB Swings</li>
<li>60 Squats</li>
<li>10 Push Press, 10 KB Swings</li>
<li>40 Squats</li>
<li>12 SDLHP, 12 KB Swings</li>
<li>20 Squats</li>
<li>14 Push Press, 14 Kb Swings</li>
</ul><br />
*weight for the Push Press is 70% of your 1 rep max (so 115lbs for me)<br />
* KB weight 32 kg/24 kg<br />
<br />
Time = 15:38. Crushed it.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-39931752958671360252010-10-26T14:15:00.002-04:002010-10-27T14:17:51.086-04:00ChelseaDid Chelsea today, but did ring-rows on account of sore hands: Every minute on the minute for 30 minutes:<br />
<br />
<ul><li>5 x ring rows (should be pull-ups)</li>
<li>10 x push ups</li>
<li>15 squats</li>
</ul>I did all ring rows and squats as prescribed; had to do sets of 8 for the push-ups after round 8 or so.<br />
<br />
Also PR'd my max thruster: Went from 145lbs to 160lbs.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-11355463262116056542010-10-23T12:26:00.000-04:002010-10-23T12:26:26.892-04:00Team WOD: Grace, Isabel and Karen go for a runReally creative team WOD today that was basically a mixture of Grace, Isabel and Karen--plus a whole lotta running and even a partner carry. Very happy with how I felt doing the 135lbs Grace lifts.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-59077913205792794142010-10-21T20:04:00.002-04:002010-10-21T20:04:44.548-04:00Daniel FAILDidn't quite make it through Daniel today, finished 9 shy of 100 pull-ups. It would have been ~30 minutes. Fully prescribed :-)Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-50566105901090186892010-10-20T13:01:00.003-04:002010-10-22T13:02:49.385-04:00Dynamic effort liftsBUY IN - STRENGTH - BENCH PRESS<br />
<br />
5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%<br />
<br />
*all percentages are of "working weight" which is 90% of 1 rep max.<br />
<br />
WOD<br />
<br />
<ul><li>Box Jumps</li>
<li>Squat Jumps</li>
<li>Double Unders</li>
</ul><br />
reps of 21-15-9-6<br />
<br />
Time: 6:00<br />
<br />
CASH OUT - Dynamic Effort Lift - Bench Press<br />
<br />
12 sets of 2 reps @ 50% of your 1 rep max.<br />
<br />
12 sets of 2 reps starting each set every 30s. Each set should take about 8-10 seconds, you’ll then have 20 seconds to rest. The workout will take 6 minutesGeorgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-81375618877768529502010-10-18T13:03:00.001-04:002010-10-22T13:06:41.712-04:00Deadlift dayBUY IN : STRENGTH - DEADLIFT<br />
<br />
5 reps@ 75% , 3 reps@ 85%, AMRAP@ 95% <br />
<br />
*all of these percentages are calculated off your working weight- 90% of 1 rep max.<br />
<br />
WOD: reps of 15,12,9,6<br />
<br />
<ul><li>Sumo Deadlift Highpull</li>
<li>Pull ups</li>
</ul><br />
*The weight for this WOD will be 25% of your 1 rep max Deadlift with a MINIMUM of 65lbs/45lbs.<br />
<br />
Time = 7:07<br />
<br />
CASH OUT :10 reps GHD Raises, 10 reps Toes to Bar (STRICT)<br />
3 times for qualityGeorgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-49001650521503018082010-10-17T14:21:00.002-04:002010-10-17T14:21:46.173-04:00Sunday morning crueltyWOD: 21, 18, 15, 12, 9, 6, 3 reps each of:<br />
<br />
<ul><li>Back squats (135 lbs)</li>
<li>Kettle Bell swings (24 kilo)</li>
<li>200m run between each round</li>
</ul><div>Time = 18:59. I think my lungs exploded.</div>Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-52154951103773199622010-10-14T14:15:00.002-04:002010-10-17T14:17:57.865-04:00Lifting stuff overheadBUY IN : 5 minutes of muscle up practice.<br />
<br />
WOD = Five rounds of:<br />
<br />
<ul><li>15 Box Jumps</li>
<li>12 Overhead Squats</li>
<li>9 Ring Dips</li>
<li>200 m Sprint</li>
</ul><br />
*weight for this workout is 60% of your 1 rep max Overhead Squat.<br />
<br />
Time = 17:21 lifting 70 lbs.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-51469220360053633052010-10-13T14:18:00.002-04:002010-10-17T14:20:07.504-04:00Kinda sorta Mini DTBUY IN : Strength- Back Squat<br />
<br />
3 reps@ 70% , 3 reps@ 80%, AMRAP@ 90% - remember all these percentages are calculated of your "working weight" which is 90% of your 1 rep max<br />
<br />
WOD: "Mini DT": Five rounds:<br />
<ul><li>7 Deadlifts</li>
<li>7 Hanging Power Cleans</li>
<li>7 Front Squats</li>
<li>7 Push Press/Jerk</li>
</ul>Finish with 800m run immediately after completion of round 5.<br />
<br />
* the weight for this workout is 70% of your 1 rep max Push Press/Jerk, whichever is higher.<br />
<br />
Time = 14:42 lifting 115lbs.<br />
<br />
CASH OUT : 3 minutes in the bottom of the squat. 3-5 minutes stretching.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-61910706225727947322010-10-12T14:22:00.007-04:002010-10-17T14:23:55.680-04:00Tabata mash-up"TABATA MASH UP"<br />
<br />
<ul><li>Pull ups (low score = 5)</li>
<li>Push ups (low score = 6)</li>
<li>Sit ups (low score = 12)</li>
<li>Squats (low score = 18)</li>
</ul><br />
A full TABATA of each movement with 1 minute REST between each.<br />
<br />
This WOD is scored by the lowest number of reps for each movement. <br />
<br />
CASH OUT : 10 skin the cats on the ringsGeorgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-5910447137238863022010-10-09T12:29:00.001-04:002010-10-11T12:31:57.772-04:00Saturday partner WODWOD<br />
<br />
In teams of 2 complete the following total reps: 4 Rounds of:<br />
<br />
<ul><li>40 Sumo Deadlift HighPulls*</li>
<li>40 Push Press*</li>
<li>400 m run with Box Jump Overs</li>
<li>40 Tire Slams with sledgehammer</li>
</ul><br />
The weight for the workout is 70% of your 1 rep max PRESS.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-58754752141438919282010-10-08T12:32:00.002-04:002010-10-11T12:37:20.391-04:00Deadlift strength work + WODBUY IN : Deadlift - 3 reps @ 70%, 3 reps @ 80%, AMRAP @ 90 % - record your numbers.<br />
<br />
WOD<br />
<br />
400 m run<br />
<br />
as many rounds as possible in 5 minutes of :<br />
<br />
15 Deadlifts *<br />
15 Push ups<br />
<br />
finish with a<br />
<br />
400 m run<br />
<br />
*weight for the dealift is 40% of your 5 rep max.<br />
<br />
you will have 2 seperate scores for this workout:<br />
<br />
1) total time minus 5 minutes<br />
<br />
2) total number of rounds of the AMRAP.<br />
<br />
*make sure you look at the clock when you get in from the run....do the AMRAP for 5 minutes then leave on the second run.Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0tag:blogger.com,1999:blog-7156198712539392627.post-12535000580132335612010-10-06T22:11:00.000-04:002010-10-06T22:11:32.715-04:00Strength work + muscle ups, front squats, TtB, jumping squatsStarted off with a bit of strength work, namely strict presses. Managed to do 7 x 105 lbs consecutively.<br />
<br />
WOD: Five rounds of:<br />
<br />
<ul><li>5 x muscle ups (I did a scaled version)</li>
<li>10 x front squats (135 lbs)</li>
<li>15 x toes to bar</li>
<li>20 jumping squats</li>
</ul><br />
Time: 19:11Georgehttp://www.blogger.com/profile/13003484633933455827noreply@blogger.com0