20 is the number

Strength work today on backsquats; lifted 5 x 160 lbs, 5 x 200 lbs, 5 x 225 lbs.

WOD: 20 minute AMRAP

• 20 wall ball
• 20 kb swings (24kg)
• 20 double-unders
• 20 sit-ups

Squeezed in five rounds.

Also did 13 consecutive double-unders during the warm-up.

Lastly, finished it all off with 2 x 20 GHD sit-ups.

More squats; power cleans

Well, more squats today.

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.

Managed to 5 @ 165 lbs and 3 @ 185 lbs. The 185 lbs was also a PR.

WOD

• 100 Squats
• 6 Push Press, 6 KB Swings
• 80 Squats
• 8 SDLHP, 8 KB Swings
• 60 Squats
• 10 Push Press, 10 KB Swings
• 40 Squats
• 12 SDLHP, 12 KB Swings
• 20 Squats
• 14 Push Press, 14 Kb Swings

*weight for the Push Press is 70% of your 1 rep max (so 115lbs for me)
* KB weight 32 kg/24 kg

Time = 15:38. Crushed it.

Chelsea

Did Chelsea today, but did ring-rows on account of sore hands: Every minute on the minute for 30 minutes:

• 5 x ring rows (should be pull-ups)
• 10 x push ups
• 15 squats

I did all ring rows and squats as prescribed; had to do sets of 8 for the push-ups after round 8 or so.

Also PR'd my max thruster: Went from 145lbs to 160lbs.

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 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

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)

Grace

Classic benchmark WOD: 30 clean and jerk for time.

Time = 5:53 [PR].

Filthy Fifty

Well it eventually had to happen: The Filthy Fifty. Yeah. WOD: Fifty reps each of:

• Box jumps (24")
• Jumping pull-ups
• KB swings (16kg)
• Walking lunges
• Knees to elbow
• Push press (45lbs)
• Back extensions
• Wall ball shots (20lbs)
• Burpees
• Double unders

Time = 44:24 (PR)

Kelly

Did Kelly for the first time today: Five rounds of:

• 400m run
• 30 x box jumps (24")
• 30 x wall ball shots (20lbs)

Time = 30:48

A sub 30 minute time is definitely doable, with the gains having to come on the box jumps.

"Nutts"

Brand new WOD today in honor of fallen Canadian soldier Andrew Nuttal:

For time:

• 10 Handstand push-ups
• 250 pound Deadlift, 15 reps
• 25 Box jumps, 30 inch box
• 50 Pull-ups
• 100 Wallball shots, 20 pounds, 10'
• 200 Double-unders
• Run 400 meters with a 45lb plate

Time = 31:50. Did assisted handstand push-ups; jumped on 24" box; did 600 skips. Everything else Rx.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

The Chief

Did the chief today and PR'd! This is one of my favorite benchmark WODs:

• 3 power cleans 135/95
• 6 push ups
• 9 squats

AMRAP 3 minutes
Rest 1 minute
5X

Score: 21.67 (5, 4 1/3 , 4, 4 1/3, 4)

Helen

Helen: Three rounds of:

• 400 m run
• 21 kb swings (24 kg)
• 12 pull-ups

Time = 10:58 (PR).

Smashed my previous time by 1:10.

Nancy

Did my first (honest) Nancy fully prescribed: Repeat five times:

• 15 overhead squats (95lbs)
• 400m run

Time = 19:10 (PR).

Football total

Well, some days you got it, some days you don't. Today I didn't got it. The football total:

• Max bench press
• Max deadlifts
• Max clean
• Max back squat

Max lifts (respectively):

• 135 lbs (PR)
• 315 lbs
• 165 lbs
• 215 lbs

On the board at CrossFit Connection

Check it out:

Karen

Bounded into the gym today and was feelin' pretty good. I was delighted, therefore, to see Karen posted on the board for today's WOD -- but terrified at the same time. This is one of my better workouts and I was intent on bettering my previous score of 7:04. This was going to hurt, but I welcomed the challenge at the same time:

• 150 wall ball shots for time (20 lbs balls thrown at a height of 10')

I managed to plough through the first 75 and was surprisingly fatigued after that (I am hoping to hit the century mark some day). I quickly picked up the ball and kept at it, breaking the sets down into 10's and 15's. I just could not string any more than that together. Thankfully I worked through it and finished at a time of 6:08 (PR).

Very happy about this one. I think that puts me on the board at the gym. Depends on how others do later today, I suppose.

Max front squats + Met Con

Did max front squats today, first time since late last year. I improved my personal best to 225 lbs from 205 lbs. I did an attempt at 235 lbs, but couldn't even budge from the full squat position.

After that we did the following for five rounds:

• 10 power cleans (135lbs)
• 5 ring dips

Time = 7:21 (including 3 failed power clean attempts on account of a broken bar!)

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.