Wednesday Crossfit at BrandX

Workout from Jason's class tonight:

65 then went down to 45# during cleans
run 400m
Clean 5x5x5
run 400m
Front Squat 5x5x5
run 400m
Push Press 5x5x5

Started out too heavy and took off 20lbs. After I lowered it, Jason told me to pick up the intensity...here's the result:

17:15 *grin*

He did 22 minutes with 135#.
Mike Nitz (he's 15 or 16 I think) did 12:14 but I'm not sure how much weight he used...I think 95#

I think, Cindy.

But I don't know what J has planned for class. We'll see.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday's Workout at Brand X

Rest Day/Humble Pie Day

Big Dogs
3 rounds for time
run 400m
deadlift 225 x15
3 muscle ups

Pack
3 rounds for time
run 400m
deadlift x 15
15 pullups
15 ring dips

Puppies
3 rounds for time
run 400
10-25# db deadlift x 30
10 pull ups
10 dips

Buttercups
run 200m
db deadlifts x ?
jumping pull ups x ?
bench dips x ?


This hurt: "If you are not a trainer or have not had privates in Crossfit, you belong in the puppies."

I started out doing puppies because I can't do ring dips (even though I have been to the CF cert). Apparently I can't even do decent bar dips for 10 reps. "Deadlift -- definitely not one of your strong points."

30 minutes with 10 pullups and 10 jumped negatives on the bar dips. Buttercup City. 65# barbell Deadlift.

Better schedule those privates..... Still, a good workout. What are those center muscles in your chest? Ouch.
_________________

10,20,30 - looks eay on paper

WOD (from Friday's CrossFit post)

38:12

19" jumps on bench
Burpees
Standing Shoulder presses
Single pullups - slight jump at the bottom

ugh. killer

I was a little worried about the box jumps. I was using a weight bench - the kind you use on mother$%#@$&ing arms day. Tried to get full extension at the top before jumping down. SCARY. But I did it.

I completed 10 & 20 rep rounds in 17 ish and the 30 rep round in 11. I guess that makes sense. That includes some rest of around 30 seconds and yelling at Bradley as he got under foot chattered enough to threaten my counting. LOL.

Frustrated with my pullups station. It's a dip/pull up station, not conducive to kipping and the support bar is too high for me to get full extension and pull myself up. No way I can do 60 dead hangs...haha.

Helen - 17:26 35#

Didn't break 15 but made a 2 minute improvement

Helen - 16kg KB + kipped pullups

17:26

kb swings broken
10-5-6
15-6
10-6-5

Pull ups
3,5,4
5,4,3
6,3,2,1

The sport of fitness, the art of getting better

Today, I want to go to Brand X and either Test my max pullups (shooting for 20) or Do helen with all kipped pullups and break the 15:00 mark. I dont' think I can do both. I might test max and then do helen and just take what I can get.

I haven't worked out since Sunday. So it's a good day to test and probably a good day to get a pr on Helen. LOL. Jeff Martin did a WOD and PR'd on Helen but I'm no Jeff Martin!

:)

WOD today looks like a good one...

10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

what the hell

so I can post in the UK guy's blogs.

davie...karl...drew...

i'm heeeeere! Where's the beer?