Harlan's Basement: Lotsa Squats and Plenty o'Pushin'

15 minute EMOM:
15 air squats.
AMRAP push-ups in the remaining time.

17, 11,11, 9, 10, 10, 9, 9, 10, 9, 10, 9, 8, 7, 10,

Total is 142.


Of course, this was Harlan's fucking idea.   After about three rounds, I moaned at him, "You still think this is a good idea?"

But after six rounds, I settled into a nice pattern.  The trick is not trying too hard.  In Round 1, I finished the squats in something like 22 seconds.

My body was like, "Hold on, bucko! What's your rush? That leaves WAY too much time to do push-ups."

After that, the squats got done around the 30-35 second mark.

CrossFit Villians: A Grab-bag of Pre-Halloween Pain

Warm-Up
15-10-5 of:
Calorie Row
Bell swing

Strength
A1) 5x8 of Tempo front squat (5-sec descent) - topped out at 155 lb
A2)5x10 bent-over DB fly (20 lb DBs)
Rest 60s

B1) 4x6 deficit deadlifts (standing on 25-lb plates) - went up to 225 lb
B2) 1 min ME sit-ups - averaged 25 SU per minute
Rest 60s


Three of the four movements in this, I've never done before. Holy shit, does trying to stretch out the descent of a front squat into 5 seconds make you sweat.  The problem is my Marvin the Martian-like legs.  It's a short distance.  Travelling it in 5 seconds takes a lot of effort.


Conditioning
11min AMRAP

1 thruster (95lb)
1 pull-up
2 thrusters
2 pull-ups
3 thrusters
3 pull-ups...

10 rounds, plus 11 thrusters and 6 pull-ups

I was hating life surprisingly early in this WOD.  Like, round 3.

VolkeFit: Dirty Dozen

12 sets:

• Row 100m 
• 5 Russian bell swings (60 lb)
• 3 burpees
• 10 calories Assault bike 

Rest 2 min after each set.  Rest 5 min after the 6th set (I forgot to do this, and did it after the 7th)

1:02
:55
:57
1:02
1:03
1:03
1:10
1:10
1:03
:57
1:00
:58


Steve said he thought about making this a 20-set workout.  If he had, that would make me thinking about setting his car on fire.

Basement with Harlan, then it's fun to play at the YMCA

Three rounds:

250m row
15 push-ups
15 sit-ups

10:17


Later, the Boy and I went to the YMCA for some basketball with his Grandpa and Uncle Dan (who is 8 feet tall with skills.Needless to say, he married into our family of average height and below-average athleticism.)

After I finished flailing, missing, cheating and generally just losing, I wandered over to the weight area.

3 x 5 squats (225 lb) felt really hard for what should be a warm-up weight.

3 x 5 squat cleans (155 lb).

Basement: Ride Wit Me

First, this:  

I had a dilemma. Solved it with WWTRD. "What would @therock do?"

A video posted by Tyler McMurchy (@tylermcmurchy) on Oct 20, 2015 at 6:11pm PDT

Before that, I was trying to figure out if I should do a bike-based WOD or one with rowing.  I was leaning toward rowing, since I had biked last night at Steve's.

Then this song came on Songza:

Oh, Nelly, is there any problem you can't solve?

15 minute AMRAP

1 km AirDyne (it might be miles... I have to check the settings on my bike)
20 ball slams

I did four rounds even.

VolkeFit: Better is always possible

Since this was an election day WOD, the post title is a tribute to our new PM.

A. Work to a heavy 8 RM split squat per leg

I used a pair of 35 lb dumbells.

B. 3 rounds:
20 DB push press (2 x 30 lb)
10 weighted sit-ups (20 lb)
20 Russian bell swings (60 lb)
10 weighted sit-ups

I think this took me around 7:30ish.


C. Assault bike - 2 km for time
2:55

B-Squad: Not very manly

Five rounds for time:

10 manmakers (2x35lb)
10 walking dumbell lunges
50 double unders

30:43

B-Squad:There are 200 goddamn push-ups in this friggin' workout

On a 40-minute running clock, every 10 minutes

500m row
400m run
50 push-ups  (What. The. Fuck.)


Done.  Resentfully.

VolkeFit: Thankless

I guess this was how the fitness gods (or in this case, Steve) wanted me to atone for my Thanksgiving supper of 7-11 nachos.

2 rounds:
2 km Assault bike
25 KB snatches - left arm  (45 lb)
50 deadbugs
25 KB snatches - right arm
25 burpees to bar
3 km Assault bike

Rest 10 min between rounds.

15:33, 15:19

Basement with Harlan

Harlan's back is betraying him again, so I had him do a bike-only WOD.

Meanwhile, I did five rounds:

5 pull-ups
10 push-ups
15 sit-ups
20 squats

10 minutes or so.  (There was a stopwatch issue)


Immediately after, I rowed 100 calories for time.

5:34 

Basement: Half-Assing

I did 8 minutes of rowing, a 5-minute bike ride, then another 4 minutes of rowing.  I think.  

VolkeFit: Hang Power Cleans and Burpees

15-12-9
Hang power cleans (115)
Strict burpees

4:34

rest 10 minutes

12-10-8
Hang power cleans (135)
Strict burpees

4:40

B-Squad: Too many Ms in the AMRAP

30-minute AMRAP:

20 wall balls
15 Russian bell swings
10 box jumps (24")
5 squat cleans (115)

6 rounds +20+15+10+5