Team WOD, 5k Row

Team Workout, with a group of 3:

Sprint 200

15 DB Thrusters, 40#

15 Pushups

Rotate

Sprint 200

15 DB Deadlift, 40#

15 Pullups

400m Relay

250 1-arm Snatch, 40#

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1 person works at a time, the first 2 segments are done as a whole. Time 25:12

~10 minutes later

Row 5k

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Time: 20:18. This was harder than I thought it would be. I never realized how uncomfortable the seat on a C2 was until I sat on it for more than 10 minutes at a time, but by the end I couldn't wait to get up. Over the last half, I tried to sprint for about 100-150 at a time every 500 in order to get my time down. Really killed it on the last 500

FROGMAN PT

1. Warm Up: 30 minutes Frogman PT. Choose a variety of fast, full range of motion, body weight exercises with ROM drills interspersed
2. Work Capacity - For time, with 20# vest:
1 mile run
50 push-ups, 75 thrusters (75#), 50 push-ups
1 mile run
3. Durability: 4 x 2 minute plank holds. 2 x 100 4-count flutter kicks.
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1. Assorted exercises for 30 minutes. Did sit-ups, GHD sit-ups, squats, lunges, pull-ups, chin-ups, dive bomber push-ups, back extensions, double unders, lateral jumps, etc.
2. ~38 minutes with 25# vest. This was my first workout in a vest and it was brutal. Running was difficult because the vest was shifting around. The first mile was around 8 minutes. First set of pushups was pretty quick, but I got crushed on the thrusters. With the tightness of the vest I felt like I was struggling to get full breaths. 2nd set of push-ups was pretty tough as well, because my shoulders were crushed. Last mile was REALLY slow.

This was a very humbling experience, but it showed me that I definitely need to supplement more of my workouts with added weight on bodyweight movements.

RINGER

Warm Up: 40-30-20-10 double-unders, weighted sit-ups (45#)
Strength: work to 3RM Weighted Pull-ups
Stamina: 15 x WPU @ 3RM, 75 x ring push-ups, row 2,000M
Work Capacity: AMRAP 20
3 muscle ups;

5 Thrusters (105#)
Durability: 3 mile run at moderate pace. Active stretch

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1. rx'd. Did high singles for the 40-30-20, then tried doubles for the set of 10, took me 4 sets

2. 45

3. rx'd @ 44#. Skipped the row due to time

4. 6 total rounds + 3 rounds of thrusters. I was really excited to do this workout, because I've been feeling good about my muscle-ups. It was awful though. Almost fell through on the first round and I think it got into my head, shoulders just weren't feeling up to it.

5. rx'd after about 30 minutes rest. ~6:50/mile pace

Jackie

Crossfit Benchmark Workout - Jackie

For Time:
1000m Row
50 Thrusters @ 45#
30 Pull-ups
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6:53. Solid time. This was the top time for the day. I didn't feel out of breath while I was rowing, because I stayed at a pretty steady slow pace, rather than going all out (~3:40-50/1000). But as soon as I started the thrusters I was gassed. Could have gone a little faster on them, it's all mental with such a light weight. The pull-ups I broke into 3 sets, so I could have done better on those as well

NEVER QUIT

1. Warm Up: Sand Bag Get-ups 10 minutes
2. Strength: Work to 1RM Thruster
3. Stamina: 5 Rounds: 3 Thrusters @ 85% 1RM. 6 HSPU. Sampson Stretch
4. Work Capacity: AMRAP 30:
3 x Power Clean (95 - 115)
3 x Hang Squat Clean
3 x Push Press
5. Durability / Awareness: Active Stretch. Breathing exercise - sit comfortably, eyes closed, and do a 10 minute breath cycle of: 6 count in-breath, hold 6 count, 6 count out-breath, hold 6 count.
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1. Warm Up: Rx'd, with dumbbells, worked up from 20#-40#
2. Strength: Thruster 1rm = 155#. Not very happy with this, my explosion on the front squat isn't very good, because I think this is right around my 1rm for a push press as well.
3. 3 rounds as rx'd because of time. Used 135 for the thrusters which felt pretty good, and knees on a 24" box for hspu
4. 28 rounds @ 95#. Happy with this. Did rounds on the minute throughout the workout aside from a couple distractions that threw me off a bit, and each round was unbroken. I was struggling with the push press by the end of the workout.
5. Breathing exercise as rx'd. I really like the breathing exercises, I've been adding them in at other points in the day as well to work on breathing and to help with relaxation.

YOU WANT ME TO DO WHAT?

1. Warm Up: 40 Wall Balls, run 1 mile, 40 Burpees
2. Work Capacity: CF Fran: 21-15-9 Thrusters (95#), Pull-ups
3. Strength: Work to 3RM Back Squat
4. Stamina: Chipper: 15 xBS @ 95% 3RM, 50 x 1-arm Snatch (ea side, 35#), 50 x Slasher (40-55# KB or DB)
5. Durability / Awareness: 10 minutes Yoga. Plank hold 6 minutes total time, vary the plank (front, side on forearms and hands)
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1. rx'd. Started at 10# on the wall balls for 10, then 14 for 10, and 20 for the last 20. Burpees were terrible as always
2. 4:20. Really excited about this. 3 minute PR from my last time doing this a month and a half ago. Shows how much progress I've made since I finished up the SS cycle and switched back to regular CF/Sealfit workouts.
3. Worked up to 215. Probably could have gotten more, but ran out of time, and a class started that used all the squat racks.
4. Wasn't able to do the squats because of class, but did the rest rx'd. Snatches with 40# DB, Slashers with 44# KB. This was my first time doing KB slashers, and they were pretty tough. Really felt it in the abs and obliques.
5. 6 minutes total plank. 1 minute each on elbows, front/right/left. 1 minute each on hands, front/right/left

Thruster/Pull-up Ladder

With a continously running clock perform 1 Thruster & 1 Pullup the first minute, two Thrusters/Pullups the second minute and so forth…continuing as long as you are able to.

12 minutes, using 75# for thrusters. Stopped at the end of the minute rather than moving into the next round. Probably could have gotten at least 12.5, but I felt terrible, run down and sick. Need to rest up this weekend

Affiliate Workout

Afternoon

Today we did the final workout from the 2009 Crossfit Games Affiliate Cup

75 Squat Cleans-------------scaled to 50 (135#)

150 Toes-to-bar------------------------100

150 Box Jumps-------------------------100 (24")

75 Thrusters----------------------------50 (95#)

35 Muscle-ups--------------------------20

150 Burpees-----------------------------100

150 Double-unders---------------------100

300 Walking Lunges-------------------200 (35# plate overhead)

The workout was originally intended for teams of 4, but we scaled it back for a team of 3.  This was a great workout because of the variety.  I was able to do a few of something, and then when I got tired, I could switch over to something else, and just chip away at it that way.  Our team did pretty well.

I need to practice my double-unders, I could only get like 1 or 2 at a time and then smack myself in the back with the rope, it looks like somebody whipped me.  Same with the muscle-ups, I can get 1 pretty reliably, but not a lot more in quick succession

FRONT SIGHT FOCUS

For time:

Run 800 Meters

4 rounds: 10 pull-ups, 15 thrusters (95#), 20 KB swing (55#).

Run 800 M.

24:08

Not the best time, but I felt like I gave it a solid effort. The thrusters were definitely what killed me