Tuesday, January 31, 2012

"Break the Chain"

10 Back squats to a box
20 GHD situps

The squats are all the way to the 12″ box, lift your feet off the ground, replant your feet, and then stand back up for one rep.

7:52 @ 65lbs...and with my homegirl, AMiill

I know box squats are great for developing hip power by forcing you to start from a dead stop in the bottom. Bringing the feet up DID force me to sit on the box in a controlled (rather than touch-and-go) manner. LIFTING the feet created some instability and really required using the core to stabilize. I can easily see how the weight could get away from you if it were too heavy. Therefore, it may not have been the safest idea.

BUT at 65#, it was comfortable, and I liked how it forced a great deal of core strength.

Also, these combined with the GHD situps? My legs were jello after the last round.


7 Deadlift (225/135)
7 Dips

8:28, as rx’d

I did this one after the “Break the Chain” WOD. This one really blasted my rope-climbing muscles that are already a little on the mend from new use. I had to begin breaking the dip reps (4/3) at round three. By round five, I was kipping the dips to get the full extension.

The deadlifts were a nice breather.

I liked this one.

Thursday, January 26, 2012

Rope Climbing 101

Click here for a fabulous tutorial on rope-climbing. Most specifically, it discusses and demonstrates EACH method, which I found useful. My preferred and most confident method is a variation of the gym method, but it is still the most ineffective and most grip/upper-body taxing of the methods. In my quest for efficiency in functional movements, my goal is to master the Navy Seals “brake and squat” method.
Cheers to all who grow to love the rope; I have no doubt it will happen after a few ascents!

Tuesday, January 24, 2012

Filthy Fifty

50 Box jump, 24″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

TIME – 25:24
(used 16lb medicine ball, otherwise, as rx’d)

Brutal. My grip was my biggest complaint…on the knees to elbows, particularly. They really slowed me down., as did the burpees, at the end of it all.

I expected it. This one is never REALLY a good time.


HAD to start by warming up with 2 rope ascents. (YAY!)

4 rep max shoulder press : 85 lb (wow, was that fourth rep hard)
4 rep max deadlift : 215 lb
4 rep max back squat : 170 lb
2 minute max effort push-ups : 54
2 minute max effort knees-to-elbows : 25 (my grip was destroyed after the deadlifts)
2 minute max effort burpees : 30

finished off with 1 full-court agility run (“suicide”) and a court-length and back bear crawl…


2 rope ascents, 30 back extensions, and 30 GHD situps to warm up…

500m row
12 deadlifts @ 135 lb
21 box jumps @ 24″

TIME – 13:31

Tuesday, January 17, 2012

"Totally Linda"

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlift, 1.5 bodyweight
Back squat, 1.25 bodyweight
Press, 0.75 bodyweight

Deadlift @ 150# (1.2 BW)
Back Squat @ 135# (1.1 BW)
Press @ 75# (.6 BW)

TIME - 22:58

Not only was I SUPER-SORE from Tabata This!, but I was on a time crunch. After doing one round rx’d, I decided to power through it I HAD to drop weight. Nonetheless, I’m not sure that I could maintain that volume of weight over that many reps. The above weights felt much safer. Great variation to the original “bars of death”.

Tabata This!

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

I did this one tonight. After taking a week off to finish a remodel and prepare for the big weekend, I needed some basic movements to ease back in…

SCORE: 6,20,10,9,10 = 55

My arms were smoked after the pullups; the pushups were extremely weak.

Monday, January 9, 2012

Thursday, January 5, 2012

WOD: "Hidalgo"
For time:
Run 2 miles
Rest 2 minutes
20 Squat clean, 135/95 lb
20 Box jump, 24" box
20 Walking lunge steps with 45/25lb plate held overhead
20 Box jump, 24" box
20 Squat clean, 135 lb/95 lb
Rest 2 minutes
Run 2 miles

BtW mean: 49:23

MY TIME: 43:41, as rx'd

(I'm assuming the rests were to be included in the total time...)

Tuesday, January 3, 2012

new Fran PR!

a quick lunch workout:

30 pushups
30 abmat situps
50 mountain climbers
30 squats
1:00 front plank
1:00 side plank (:30/side)
30 split lunges, alternating legs

thrusters (95/65)

TIME: 3:18 (new PR), as rx'd. all sets unbroken.

Monday, January 2, 2012

5RFT DL, HPSnatch, OHS

500m row
1:00 front plank

with 65# bar, 10 10 reps of each:
Push Press
power snatch
front squat
back squat
walking lunge, 10/leg

500m row

WOD (from crossfit.com)
75# deadlift,9 reps
hang power snatch, 6 reps
OHS, 3 reps

TIME - 5:45

after my warmup, my grip was taxed...

10! (BW DL,KBS)/21-15-9 clean, GHD situps


2-mile run


10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift @ bodyweight
Unbroken* KB Swings, 1.5/1 pood

*The swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB. Each time the swings are broken, 7 burpees must be performed on the spot before continuing.
- KB sets unbroken; went heavier than bodyweight, as it required fewer plates. :)

TIME - 4:53 @ 135#


75# clean
GHD situps

TIME - 5:52 my grip was smoked after the deadlifts on first WOD