Workouts

Today was a study in opposites, with heavy deadlifts (10-5-3-2-1-1-1) matched up with lighter, high reps for the WOD.  You could say the same for the feel of the classes today, with the 6am and 6pm only attended by one athlete each, and 7 people rocking and rolling in the 7pm class.  We experimented with the size of the gym, and we must have moved a wall out or something because everyone was moving at once during the WOD – it was totally awesome!
The results were awesome too, with at least a few new Deadlift PRs – Craig at 395lbs (see video), Heather and Claire at 185lbs, and Dana at a staggering 250lbs!  Matis zoomed to the lead in the WOD, finishing 7 rounds + 7 pushups.
12202012
Skillwork:  Overhead Squat, 3 sets of up to 20 reps @ 50% of 1RM
Strength:  Weighted Pullup 1-1-1-1-1-1-1

Not too many takers on today’s pure conditioning WOD, so the lucky few sweated a little bit extra for the rest of you!  If I could put Matis’ 1000M row with Craig’s double-unders and Kenny’s run… well we’d be at the Games!  This was one for each person to shine a bit on their favorite metabolic exercise, and also for everyone to feel the physical and mental burn of the movement that is still a weakness.  In the end, Craig’s prowess in the Double-Unders took precedence as he pulled away from the pack at 11:40.
12192012
Strength: Deadlift 10-5-3-2-1-1-1
Work Capacity:
As many rounds/reps as possible in 15 mins:
15 Deadlifts, 155/95lbs
15 Deficit Pushups (hands on 25-lb plates)
15 Box Jumps, 24/20 in. box
 
 

Good fightin’, guys!  I don’t think anyone lost.  Those that had completed that workout before definitely did better, and all the newcomers stepped up and did not quit through all three rounds.  Craig, Kenny, and Matis even up-scaled the weights from 75 to 95 lbs, and the box jump to 30 inches.  GEEZ, you guys are wild animals.  Alyssa took the trophy today, with a total of 313 reps.  Amazing work!
12182012
Skillwork: Handstands, Handstand Pushups
Endurance: 
For time:
– Row 1000M
– Run 800M
– 50 Double-Unders
– Run 800M

This workout was completed by famed MMA fighter BJ Penn, after which when asked what it was like, he said “a fight gone bad”!  It used to be the center of an annual worldwide charity event, but after a lawsuit where some idiot claimed he owned the name of the workout and sued CrossFit, it has since become just another badass workout.
12172012
Skillwork: Front Squat
Work Capacity:  Fight Gone Bad
Three rounds of:
Wall-ball, 20/10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Awesome work to everyone in yesterday’s Jerk/Double-Under workout – it’s so much tougher to get Double-Unders when your shoulders/arms are tired!  Craig posted a time of 13:53 @ 135lbs, and Julia had a great performance in her second class with a time of 10:00 @ 15lbs.
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
On Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

I love putting Rope Climbs in our workouts, because there is so much quick improvement every time!  Tonight Dana got higher up the rope than ever before, which puts her on track to be all the way up, slapping the metal within weeks!  Lovin it.
Welcome to Julia, who had a tough one for her first CrossFit WOD tonight but pushed through super hard!
As far as workout results, Craig got 13+ rounds (in 12 minutes?  that’s bonkers), and Matis scurried up that nasty rope 11 times.  Also, congrats to Jim on 4 consecutive Double-Unders – a new PR!
12142012
Skill:  Push Jerk
– Practice technique with light weight
– If form is solid, work to find 1RM
Work Capacity:
5 rounds for time:
– 10 Push Jerks at 80% of 1RM
– 50 Double-Unders

Wow.  That workout was no joke – one of the rare ones actually where I looked at it and said “that doesn’t sound too bad”.  Something about only 20 reps of each exercise made it look very doable.  Well, it was doable alright, but not without feeling like you were eaten by a shark and spit back out.
There were some serious performances tonight after I navigated the workout in 33:21, Matis (26:32), Craig (26:40) and Kenny (30:43) all toasted me at the  Rx’d weights.  Not cool, guys.  Also deserving of air guitars were Jimmy (34:40), Dana (30:30), and Heather (26:51) at slightly scaled but not easy weights.
Awesome job getting through “The Torturous 20”, as Heather coined post-WOD!
12132012
Skillwork: Double-Unders
Work Capacity:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb
15 Push-ups

12/12/12!!!  I just noticed that.
Every class did the workout a little bit different today, from a one-man attack at 6am (yeah Jim!), to the 6pm class with two groups of 5 (tying our record high of 10 athletes in one class!), to the obviously superior 3-man death squad at 7pm (because I was in it, with Matis and Jimmy).  Awesome work to all!
12122012
For time:
20 Wall ball shots
20 Sit-ups
20 Box jumps
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound kettlebells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
3-2-1, go!

Some great new times added to the board tonight, this time for some super efforts on “Isabel”.  Matis was the leader for those who attempted Isabel “as Rx’d”, with a time of 4:02.  Matis also snatched a new personal record 160lbs tonight!  The overall fastest was our newcomer, Dustin, at 3:28 (@ 75lbs)
12112012
Three rounds for time of:
– Row 200M with only arms
– 10 Toes to Bar
– Row 200M with only legs
– 10 Jumpover Burpees (jump over a ball after each Burpee)
We’ll do this one as partners/teams as necessary!
 

Tomorrow we’ll get back to drilling into the Snatch technique.  First go heavy, and then go fast!
12102012
Strength:  Snatch 3-3-2-2-2-1-1-1-1-1 reps
Work Capacity:
“Isabel”
30 Snatches for time, 135/95lbs