Partner Grace & Helen / Parner Rhiannon

A. “Grace and Helen back to back…”


For time:
30 Clean & Jerks (135/95)

then:

3 rounds:
400m Run
21 Bell Swings (55/35)
12 Pullups

Only one partner can work at a time; all work is split. Partners do not have to run together, but no other work can be performed until the last partner enters the building.

I partnered with Nathan. 

For the 30 clean and jerks, I believe I did 13 of them and he did 17, so when we transitioned to Helen, I wanted to give him a bit of a break, so I did 15 of the KB swings in the first round and all of the PLU

Then I was bagged for the second round, so he did 15 of  the swings and half the PLU. 

For the final round, I did maybe 12 (?) of the swings and 7 PLU. 

We finished in 11:37


B. Partner Rhiannon

For shits and giggles afterward, we did 10 minutes of double unders. 

We ended up with over 600... I think 640-something.  Nathan did more of the work on this one, I think. 

“One Bite at a Time”

20min AMRAP:

Partner A runs 400m
Partner B does 1 Squat Clean & Jerk (95/65) and 1 pull-up. Add one rep until you reach 5 C&J and 5 pull-ups; then complete 20 burpees.  After the 20 burpees, you do 6&6, 7&7, etc until you do 10.  After 10, start again at 1s. 

When one partner is done the run, he comes in and picks up where the other guy is at.  If a partner finishes the 20 burpees before partner finishes run, start  on the c&j and pull-ups. Score is burpees completed.

Only three of us signed up for this WOD, Nathan, Steve and me.  Nathan and I worked at the same time as Partner A, and Steve was Partner B.  I suspect that meant Steve had to do more work, because we did a bit more running.  It was a nice day for it. 

We finished 60 burpees, plus were into the 9s on the other stuff. 

VolkeFit - Group workout

This blog needs fewer pictures of me...





... and more pictures of chicks lifting stuff...

  



... and epic workout faces.

  

                

Spring has finally sprung, which meant some nice weather for another group workout at Chez Volke. 

There were six people in total: Steve, Nathan, Nolan, Mandy, Laura and me.  We were going to go in two teams of three, but decided it was simpler if we just did it all as a group with two people going at the same time on most of the exercises, with everyone contributing toward the quota.  I don't think we timed it. 

I'm actually writing this on Tuesday, so I might be forgetting something here:

-Run around the soccer field behind Steve's place (approx 500m)

-160 burpees over bar (in sets of ten) - I did at least four sets  (40)

-120 shoulder to overhead - Guys used 135.  All the other dudes, especially Nolan, made this look far easier than I did.  I think I did four sets of five.  (20)

-120 hand release push-ups. I did two sets of 10.  (20)

-120 weighted sit-ups.  I think I did two sets of 10 (20)

-40 Handstand Push-ups. I did sets of 7, 6, and 4. (17)

-Another run around the soccer field, but we took a detour to avoid some mud (approx 600m)

"It's Complicated"

Three person WOD.  I teamed with Nathan and Steve and Victor.  Yup, that's four guys. 

I'm writing this three days later so I may not get this exactly right, but this is about the gist of it.

Each person takes a turn at the station.  You don't move to the next station until the dude doing wall balls is done, and you only count the wall balls, so there w  Everyone does every station before moving to the next round.

Round 1
a) 30 WB, 15 burpees
b) five pull-ups, five hang cleans (95lbs) (then sixes, then sevens etc)
c) five bell swings, five sit-ups (then sixes, then sevens etc)

Round 2
a) 20 WB, 10 burpees
b) five push-ups, five bell swings (then sixes, then sevens etc)
c) five shoulder to overhead, five toes-to-bar

Round 3
a) 10 WB, 5 burpees
b) Power snatch
c) double unders

Round 4
a) 20 WB
b) five push-ups, five bell swings (then sixes, then sevens etc)
c) five shoulder to overhead, five toes-to-bar

Round 5
a) 30 WB
b) five pull-ups, five hang cleans (95lbs) (then sixes, then sevens etc)
c) five bell swings, five sit-ups (then sixes, then sevens etc)

I think we finished in 26:40-something. 

Sweet Tooth

Partner workout.  Nathan and I reprised "Nat-Ty By Nature."

Picture a running clock, with five consecutive 5-minute periods.

A. First five minutes: While I did 11 burpees, 11 pull-ups and 11 burpulls (we could do it at whatever pace we wanted), Nathan did a 5-min AMRAP of:
(95lb barbell)
3 hang power cleans
4 push press
5 thrusters   
He did 6 rounds.

Second five minutes: We switched places.  I did the barbell complex AMRAP (which got bad surprisingly quick, like halfway through the second round) and Nathan did the 11-11-11. 
I did 5 rounds.


B. Third five minutes: I did the 11-11-11, and Nathan did a 5-min AMRAP of:
5 box jumps (20")
1 clean and jerk in the first round, 2 in the second round, 3 in the third, etc
He did 6 rounds.

Fourth five minutes: We switched. 
I did 6 rounds.



C. Final five minutes: Medicine ball situps, passing the ball back and fourth. 

We combined for 131. 

Are you ready for some football?

CrossFit Football game

• Touchdown (6pt): 80 Squats, 40 Kettlebell Swings, 30 Pull-Ups, 20 Burpees
• Convert after TD (1pt): 50 Double-Unders (or 125 Single-Unders) 
• Field Goal (3pt): 20 DB Thrusters (2x45lb), 30 Sit-ups, 20 Box Jumps (20″)

Two 15 minute halves with 3 minute half-time. Work is divided between teams of 2, only one person works at a time. Skipping is not divided, both must complete.

 I teamed with Nathan (Team name: "Nat-Ty By Nature") and we split the work evenly. 

First half: FG, TD, FG, FG = 16

Second half: four FGs = 12 

Total score 28. 

We were three box jumps away from another field goal.  We barely fell short, just like the Riders. 

I think the best strategy for this is to go for field goals.  The DB thrusters do suck total donkey scrotum, but you and your partner can do alternating sets of 5 and that makes it bearable. 

You might want to do one TD when you're fresh, but when you're tired, those double unders will be a total time-killer unless you and your partner are total DU ninjas. 

I had done a slightly easier version of this before and scored a 26... but it sounds like I was a bit hungover at the time. 

Partner Manion

Partner “Manion”

Seven rounds for time of:
Run 400 meters together
15 back squats each, working one at a time, 135lb

31:23

I started out with Steve (Team "WOD This Way" reunited) but he pulled out in round 3 due to injury. I finished up with Nathan and Uncles, working the same time as Nathan.

I felt this one for the next couple of days.

.

Paul's Balls

Paul made this partner WOD up.

With a partner:
1200m medicine ball run (take turns carrying ball on all runs)
30 med ball cleans (each)
800m med ball run
30 wall ball (each)
400m med ball run
30 med ball push-ups (each)
200m med ball run

Nathan and I did this in 23:28.

Partner workout

I can't remember the name of it.

With a partner, AMRAP in 25 minutes:

50 wallball
40 double unders
30 55 lb bell swings
20 push-ups
10 pull ups.

I was actually in a trio with James and Nathan, so we just increased all the required numbers by 50 per cent (75, 60, 45, 30 15). The good thing was that any two of us could be working at the same time.

We got five rounds done, plus James and Nathan got an extra 10 wall balls.

Saturday Happy Fun Time

I can't remember what this WOD was called.

I partnered with Nathan and we split the non-running stuff, one partner working at a time.

21 pull-ups
200m run
21 push-ups
200m run
21 135lb squat clean and jerks
200m run
21 burpulls
200m run
21 handstand push-ups
200m run
21 calorie row
100m run.

The 9am class did this solo. I would like to give it a shot when I get my mojo back. It doesn't seem that much harder on paper, but then you remember that you get far less rest time and are doing a lot more work.

I couldn't get a smooth rhythm going for my pull-ups, so I probably looked like a spastic monkey up there. Thankfully, I only had to do 11.

I was a bit worried about how my back would handle the C&Js but it was good. My first three reps, I didn't get under the bar with a squat (I basically power cleaned it, front squatted, then jerked), but I got my shit together for reps 4-11 and it felt awesome.
Burpulls were better for my second set than they were for my first. I think I was just trying to keep up with Kurt and John.

My HSPUs have fallen off a bit, but I can still do them. Kipping ones anyway.

Time was 18:07 or 18:09. Can't remember.