Sandbag Deck of Cards

Hearts: sandbag sit-ups
Clubs: push-ups, one hand on a sandbag, alternating with each rep
Spades: overhead lunges
Diamonds: thrusters

Our group finished in 32:something. This was hard.

2010 Sectional #1 and Row Sprints

A.  2010 Open Sectional #1:
10 minute AMRAP of
30 Double-Unders
15 power snatches – 75/55lb

I did four rounds plus 23 DUs. My double unders were on today. First three rounds I did them unbroken and did 29 in the fourth. That sucked. The snatches kicked the crap out of me.

Rest 10 minutes

B. 3x500m Rowing Sprints, resting 2-5 minutes between each.

This was brutal. 1:43, 1:46 and 1:51.

Dot Com Chipper

For time:
70 (Speed) Burpees
60 Abmat Situps
50 Kettlebell Swings – 55/35lb, Int 35/25lb
40 Pull-ups
30 Handstand Push-ups

The speed burpees started out quick, but slowed after 30 or so.

The pull-ups were done in bursts of five or so after the inital set of 12.

HSPU were tough. Thirty is a lot.

24:29 rx'd.

"Sasquatch" and "Rhiannon"

A. "Sasquatch":
21-18-15-12-9-6-3 of 75lb sumo deadlift high pulls and push press.
Took me 8:34 or something, more than 30 seconds slower than my only other recorded time.

B. "Rhiannon"
10 minutes of double unders.

I did 340, which is a PR.

"Boxing Day Sale"

20 clean and jerks with 155lb
40 wall balls
60 speed burpees
80 walking lunges
100 double unders.

19:29.

“12 Days of Christmas”

This was the CFR workout for the 10am class on Saturday. I did it solo on Sunday. Apparently they had 20 people doing it at the same time on Saturday, which would have been a total nightmare, space- and equipment-wise.

1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KB Swing (55# / 35#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

Finished in 23:23.

Back Squats, Deadlifts, L-sits, Row Strokes

A. Strength = Back Squats 80%x4x5 (4 reps, 5 sets)
Deadlift 1 set of 5 (+5-10lb from last time 111027)


Used 225 on the squats and 275 on the DL.

B. Skill = Accumulate 30 seconds of L-sit hanging from Pull-up bar

Sets of 15, 10 and 5 seconds, with Christian threatening to tickle me on the first and Nolan trying to make me laugh on the second. Dicks.

C. Metcon = 50 strokes on C2 Rower for distance, damper set at 7
*No more than 5 seconds between strokes

736, which is not that great. I was rushing my strokes too much at the start.

"Jackie"

1000m row
50 45lb thrusters
30 pull-ups

I didn't do the first part of the day's WOD, a clean and jerk "wave," because my wrist is still bothering me when catching a clean.


8:16. That's 19 seconds faster than my only other recorded time of doing Jackie, one year ago almost to the day. That's a fairly good time. I was trying to stay ahead of D3, but it's not like it was a fair race because he HAD done the clean and jerks before doing this, whereas I was fresh.

For the row, I turned the rower up to 8 and a half, compared to my usual 7ish. I think that helped. I took a couple of quick breaks, but managed to complete the row in around 3:35.

Thrusters - I did the first 15 unbroken, then it was a bunch of smaller sets. Sixes, fours.

Pull-ups - 10 unbroken from the start, then smaller sets. My final set was two.

I felt a bit nauseous afterward. My forearms were tingling. I was unsure how I would be able to drive home.

I guess that means it was a good workout.

Front Squats and "Tabata This"

A. Strength = Front Squat 80%x3x5 (3 reps, 5 sets)

I used 195. This was surprisingly not fun.

B. Metcon = “Tabata This” (Tabata = 20 seconds on, 10 seconds off)
4 minutes each of Pull-ups, Push-ups, Situps, Squats
4 minutes of Pull-ups before moving on to Push-ups, etc.
Every rep is a point. Add up all your reps for a total score.

My score was 333.

Hangover WOD

Hangover WOD – share the work equally with a partner:
5 rounds for time of:
20 Deadlifts – 135/95lb (sub for Tire Flips)
2o Kettlebell Swings – 55/35lb, Int 35/25lb
30 Russian Twists – 35/25lb dumbbell
150m Row each

I partnered with Darren. We did this in 18:53.

Team WOD

111203 – TEAM WOD AND FULL MISSION PROFILE
December 3rd, 2011


Braxton C&J 110 lb @ BW 100 lb
10am Team WOD, a version of a team workout from the 2009 games:

In teams of four, the team completes 100 Wallballs (20lbs/14lbs).  Only one athlete can work at a time.

Then, each team member starts at a station and all switch when each has completed the prescribed work:
1st round = Row 300m
30 Box jumps (20/24″)
30 KB swings (35/55)
30 KB Goblet Squats (35/55)
2nd round = Row 150m
15 Box jumps (20/24″)
15 KB swings (35/55)
15 KB Goblet Squats (35/55)

To finish, the team completes 100 pull ups.  Again, only one athlete can work at a time.
Teams of five did 125 wall ball and pull ups and added an extra 45/25lb “pet rock” station.

Team “The Reluctant Heroes”
Tyler, Steve, Joel, Nathan and Cary 20:38