7min AMRAP Burpees
 

23 February .. 72 for me this morning.

Ill be 53 in 45 days .. so Im feeling really good about that number. (Especially since Kristan and Rebecca - from the demo vid - are 26 and 28, respectfully.)

:kicking0:

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2/23 WOD

“Farewell Anacapa”
3 Rounds for Time:
100 Double Unders
80 Squats
60 Sit Ups
40 Push Ups
20 Burpees

34:13. And that was the second fastest time this morning, behind Tobin with 32:42. This is a LONG workout, especially if your double unders aren't dialed in. My first set of double unders went quite well, second set crashed and burned, and third set just OK. Otherwise, just put your head down and grind it out.

Claw

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02.23.12

WU

1/4 mile run
20 pushups
10 standing press w/ Oly Bar
20 rollovers

STRENGTH:

OHS
5X65
5X95
3X115
1X135 (crappy form, but I haven't done them in a couple of months)

Sotts Press
3xOly bar

CASHOUT:

15 Jump squats w/Oly bar
10 Standing Press w/ Oly Bar
10 Jump Squats
5 Stranding Press

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Bill - Yes, I use the MobilityWOD exercises regularly. They have made a major difference in my ROM and recovery in the injured arm.

Valarie - Awesome on the burpees. They are one of my goats.


2/23/2012 Burpees, Jumping Lunges, Double Unders, Shuttle Run

Warmup: Row 500m, back extensions, abmat sit-ups, pulldowns 65# X 20 X3, shoulder press 45, 55, 65# X 10 reps, pull-up shrugs X 10 X 3

Workout: (Pack scaling)
5 RFT:
10 burpees
15 jumping alternating lunges
20 double unders (subbed tuck jumps)
25 yard shuttle run
Rest 90 sec.
17:46

What a workout! I knew it was going to wear me out when I started to look forward to the burpees. Lol

Cash out: External rotation (shoulder), DB internal and external rotation, t-spine mobility

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Pat - ADAMBROWN!! WOW!! Nice Job! We did that SCALED the summer before last. Took me 55+ minutes!! (But I wasn't the last one!!)

Valarie - Way to go on the Open!

[QUOTE=Alden Hingle;1036978]...What a workout! I knew it was going to wear me out when I started to look forward to the burpees. Lol...QUOTE]

Alden - IMHO that's NOT a good place to be!! :D Great job on the WOD!

JJ - Awesome work on those OHS!

[QUOTE=Jim Cordes;1036814]...34:13. And that was the second fastest time this morning, ...

Claw[/QUOTE]

Claw - You make me smile with stuff like that!! Awesome job!

[B]WU:[/B]
400m run
2 rounds:
5 Push Ups
7 Squats
10 AbMat Sit Ups

[B]WOD:[/B]
Open 12.1
Max Burpees (Yay! Burpees!!) in 7 minutes hitting a target 6" above your reach.

75

[I]Got 20 in 49 sec & then went down to sets of 5's. Had 4 "No Reps" which slowed me down.[/I]

[B]THEN,[/B]

3RFT:
15 KBS [I]I think I grabbed a 1 Pood. My arms were gone!![/I]
10 Pull Ups
5 24" Box Jumps

6:23

I love the Open season!! Everybody gets crazy & starts doing stuff they could NEVER do before! SO COOL

Oh, & JB better be KICK@$$ on those Burpees!! (Yay! Burpees!!);)

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William,thanks. I did not do the second round. However no one at Tribal did it for two rounds as rx. Our best guys were off loading plates during the second round.

Today was dead lift day.
After warm up, 3X 305, 350, 390 (4).
5X10X225.
5X10 kte.
Plan to come back tomorrow for this morning's WOD.

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Doing workout #1 on Sunday at local affiliate. Can't wait!

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2/24 WOD

CrossFit Open WOD 12.1
AMREP 7 Minutes of Burpees to target 6" over head.

92. Currently tied for 27th among worldwide Masters Men 50-54. This is a close to the top of the leaderboard as I'm likely ever to be. Very, very pleased with this performance. :kicking0:

Claw

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awsome work on the burpies guys and girls.

tonite while the rest of the class was having fun :) with the burpies i was doing 7 minutes of bench press.....with a 2" bamboo bar with 2 8lb kettle bells per side suspended by red rubber bands.

the young chap (18 years old) that was counting reps for me at first laughed at the set up cause he thought it was a rather light weight. i offered him the chance to give it a try and see which he would rather do burpies or my wod. he tried 2 or 3, racked the bar and said "when can i start doing the burpies"

i got 99 done.:pepper:

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today

15 minute amrap

3 225lb back squat
6 16 lb russian kb swing
12 sit up

11 1/3 rounds

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2012 games WOD # 1

81 burpees

m/57/180

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[QUOTE=Pat Quigley;1037183]William,thanks. I did not do the second round. However no one at Tribal did it for two rounds as rx. Our best guys were off loading plates during the second round...[/QUOTE]

I scaled BOTH rounds!! Doing 1 round under 20 minutes scaled is impressive! BTW, Nice job on those DLs.

[QUOTE=Cliff Miller;1037445]awsome work on the burpies guys and girls.

tonite while the rest of the class was having fun :) with the burpies i was doing 7 minutes of bench press.....with a 2" bamboo bar with 2 8lb kettle bells per side suspended by red rubber bands.

the young chap (18 years old) that was counting reps for me at first laughed at the set up cause he thought it was a rather light weight. i offered him the chance to give it a try and see which he would rather do burpies or my wod. he tried 2 or 3, racked the bar and said "when can i start doing the burpies"

i got 99 done...[/QUOTE]

Cliff-Is that an example of guile & cunning overcoming youth and enthusiasm? :rofl: You made me laugh!! Way to go!!

Claw & JB - Nice job on the Burpees!! You didn't disappoint!! (Yay! Burpees!!)

Didn't do a WOD today but participated in the Wright-Patt PowerLifting competition!

Squat was 250, failed at 285
Bench was 225, failed the 1st 225 which torqued me off, made the 2nd , but failed at 240
DL was 350 [B][I]PR!! :pepper:[/I][/B] Attempted 375, but at that point, I didn't care! :D

My total was 825 & Wilks score was 234. Also found that I had lost a couple of pounds! :D All in all, a good day!!

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Nice job everybody!!

[B]2_25_12 Saturday[/B]
Highbar Backsquat
55kg/3 (2)
65kg/5 [B](rep PR)[/B]
70kg [B]PR[/B]
73kg [B]PR[/B]
75kg [B]PR[/B] this is bodyweight (except I weighed 5# heaver today :rofl:)
45kg/4
45kg/3
45kg/4

[B]JB[/B] Apparently the new supplement and the volume microcycle agreed with me!!:D

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Some great strenght gains above.

OHP: 3 X 135,145,165
5X10X 115.
5X10X 165. Bent Rows.

WOD
4X400 meters w.2 min. Rest in between, running

Scale: rowing.
1:34,1:36, 1:38, 1:37.

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73 Burpees:(

Went out too fast, crashed and burned! Oh well, I'm on the board and can't wait for 12.2

Great job on the burpees everyone! Much Respect to all!

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86 is my number.

Nice job everybody. Can't believe the numbers some people are posting. The firebreathers in my box haven't broken the 120 barrier. I wonder if they are utilizing some anti-gravitational system or something? Any thoughts?

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Great job on the burpees everyone!

Deb - You're on a roll. Nice work!


02/25/2012 Deadlifts

Warmup: 2 min single unders, back extensions, abmat sit-ups, Pulldowns 75X20X2, chin pulls 75X20X1, ring rows, ring dips

Workout: Deadlifts 5-5-5-5-5
135-175-215-255-275 (PR)

Cash out: Split jerks, shoulder mobility

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2/26/2012 Griff

Warmup: shoulder mob, 2 min single unders, TGU 10#X10X2, pull downs 75#X20X2, chin pulldowns 75#X20X1, back ext, Abmat situps, PVC OH squats, pullup shrugsX10X3

Workout: Griff. Run 800m, run 400 backwards, run 800, run 400 backwards
17:26

Cash out: clean and jerk PVC, 20, 30# X 10

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02/27/2012 Zimmerman

Warmup: Row 500m, KB swings (35#), ring dips, ring rows

Workout: ZImmerman (Puppies)
Complete as many rounds as possible in 15 minutes of:
15 Assisted pull ups (subbed pulldowns 75#)
2 Deadlifts, 135 pounds
10 HSPU progressions (feet bridged at 6 feet)
8 rounds + 13 pulldowns

Cash Out: PVC snatch

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"ZIMMERMAN"

6 Rounds + 11 PUs + 2 DLs

Scaled DL to 185lbs.

Question: Do all Open WODs come out on Wednesdays?

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[QUOTE=Jack Davis;1038116]Question: Do all Open WODs come out on Wednesdays?[/QUOTE]

Yes, 5 pm PST.

Claw

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5/27 WOD (First WOD in the new box!)

AMRAP 15
5 power cleans (135/95) (Adv. 155/115)
10 pull ups
15 wall balls

5 rounds @ 125# plus one power clean.
Explosiveness on the power clean so I'm not pulling with my arms continues to be a struggle. I tried exploding from my heels once bar at pocket level which helped a little, but still too slow. The new box has something like 14' ceilings, so I suspect we'll be doing a lot more wall balls now.

Pretty tired from non-Paleo food over the weekend plus the fact I did 4 WOD's in a row last week, ending with Open WOD 1. Also, someone bogarted my wall ball once we started, so I spent a few precious moments finding another and a new spot on the wall. But for this, I would have had 5 rounds plus TWO power cleans! :rofl:

Claw

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Deb your Killin it lately great work, maybe I do not some of that!
William straight Gansta thats funny Dude I got a big Kick outta That, thanks for posting the Straight Gansta thats something my son would have said, just plain funny

2/27 WOD on every 1:00 for 12:00
1st min 10 pullup
2nd min 5 Thrusters @ 95
3rd 9 pullup
4th 6 thrusters
5th 8 pullup
7th 7 thrusters
8th 7 pullup
9th 8 thrusters
10th 6 pullup
11th 9 thrusters
12th 5 pullup/ 10 thrusters

Post 3 rounds of 15 each
15 55# KB swings
25 BJ @ 24"
15 K2E
m/57/180

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AMRAP 25 minutes

"Zimmerman"

I did:
11 pull-ups
2 dead lifts (235)
10 HSPU with Ab mat

6 rounds, 15 reps

Still working on my kipping. Got double unders tomorrow programmed in the WOD. I need to get these. Have a feeling we are going to be seeing them soon in the open.

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william you bet on the guile. he is a good kid but always jokingly giving me greif about the low weight i use when doing shoulder stuff. i figured here was a chance to set up up with a smile on my face. to his credit he got 99 burpies.

great job everybody over the last week and exp on the burpies :pepper:

last nite 2 wods

3 rounds

300 m run (lost a couple of seconds looking for the cone on the first lap because our coach put the cone in the tall grass rather than on the side of the road)
20 20 lb wall ball
10 ring rows

9:34

then 5 minute time cap for 3 rounds

10 275lb dead lift
50 double unders (no subing triple singles for doubles.) ended up doing 45 seconds of practice on doubles between lifts and ended up getting a total of 6 for 2 rounds and only 7 of last 10 dead lifts.

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[B]58kg Clean PR[/B] ugliest clean ever, the getting up part.

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Deb - Congratulations on the PR.

02/28/2012 Rest Day

Yoga for flexibility

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Deb - Sweet on those PRs!!!

Awesome job on Zimmerman, guys!!

Cliff - That's still a cool story!! Good on both of You!! Great work!!

JB - That's one of the expressions one of the firebreathers in my box! Nice on that thruster/pull up WOD

Great job on Open WOD 12.1 everyone!! (Yay! Burppes!!)

From [URL]http://games.crossfit.com/article/week-one-review-central-east[/URL] :

[QUOTE]
[B]SURPRISES[/B]
...So far, the door is left wide open for the top team in the Central East. The Afterburners, an affiliate team located inside Wright Patterson Air Force Base, a military affiliate. As a team, the Afterburners scored 722 burpees cementing their lock on 12.1[/QUOTE] Pretty cool considering I had a little to do with that!!:D

[B]27 Feb[/B]:

[B]WU:[/B]
400m run
3 rounds:
5 Push Ups
10 Air Squats

[B]WOD:[/B]
7 RFT:
7 Dead Lifts (225#)
7 Pull Ups

12:47

[I]Brutal!! Like I needed more Dead Lifts after Saturday! Was 2nd to last done BUT I deadlifted the heaviest in the class.[/I]

[B]28 Feb:[/B]
[I](On the road)[/I]
[B]WU:[/B]
15 Min AMRAP:
7 50# Dumb bell Push presses
10 50# Dumb bell Front Squats

5 rounds and 7 50# Dumb bell Push presses

[I]My shcoulders were so sore after this!! I forgot the 15 situps! :( That's what happens...[/I]

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Snatch balance 3-3-2-2

Six rounds for TIME and LOAD
2 Snatches
30 Double unders

I did 95# Snatches

My time was something like fifteen minutes. I STRUGGLE with double unders! Essentially would do one and then fail, but I kept going....how else to learn?
Hoping that the double unders in the open don't occur for a few weeks!

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2/28 WOD

Box Squats
5-5-5-5-5
185-225-225-255-275
Feet very wide, first three sets from 20" box and kind of got stuck once at 225 before getting it up. Added an abmat for height and then was able to get 255 and then 275 up. Not sure what proper depth is -- I'm pretty sure I could not get 5 at 275 up had I gone all the way down to 20" box without abmat.

Followed by 5 Rounds for time of
200 M Run
10 M Broad Jump
15 Kettlebell Swings (1.5/1)
9:18 as Rx'd. Thinking about mental toughness and not stopping sets of work in anticipation of upcoming Open WOD's. I therefore did all 5 sets of 15 KB swings without interruption. Runs and broad jumps at maybe 70% of capacity.

Claw

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[QUOTE=David Cahn;1037835]86 is my number.

Nice job everybody. Can't believe the numbers some people are posting. The firebreathers in my box haven't broken the 120 barrier. I wonder if they are utilizing some anti-gravitational system or something? Any thoughts?[/QUOTE]

When I visited Denver wods were tough. Congrats when I hit 86 on my 115 burrpee challenge I will be very happy breaking 10 minutes.

Its all relative, with the number of entrants it should be interesting.

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great work everybody. i love reading everybodies exploits. they sure keep me motivated. thanks

last nite

25-20-15-10-5

70 lb bar floor wipers (could have gone heavier but was testing out shoulder)
ring rows

5:30

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Longer-ish back squat day.
5X270,3X305,1X345.
5X10X185.
5X30' lunge.

No time left to do group WOD.

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[QUOTE=Tom Gallagher;1038697]When I visited Denver wods were tough. Congrats when I hit 86 on my 115 burrpee challenge I will be very happy breaking 10 minutes.

Its all relative, with the number of entrants it should be interesting.[/QUOTE]

Thanks Tom. We have a little advantage with our increased red cell count when visiting the lower 47. Takes about 3 months to really acclimate to the higher altitude. I wonder about teams visiting here.

Looking forward to tonights challenge....:rolleyes:

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[QUOTE=David Cahn;1038756]Thanks Tom. We have a little advantage with our increased red cell count when visiting the lower 47. Takes about 3 months to really acclimate to the higher altitude. I wonder about teams visiting here.

Looking forward to tonights challenge....:rolleyes:[/QUOTE]

+1 I remember my first couple of workouts when I began working here prior to the relo to Colorado. They were really tough. Now that most of my work travel takes me to sea level, I find running and other aerobic workouts are much more pleasant. ;-)

02/29/2012 Row, Wallball, Pull-ups

Warmup: Row 500m, ring dip ROM, PVC OH squats, Abmat sit-ups, good mornings, Back squat 135, 165, 195, 210(PR) X 5 reps, shoulder press 45, 65, 75, 85 X 5

Workout:
Three rounds for time of:
Row 300 meters
20 Thrusters w/ 10# dumbbells
10 Pull-ups (assisted)
9:12

Cashout: pullup shrugs

Tried a few regular wall ball shots to check out the shoulder but the shock of catching the ball didn't seem like a good idea for 60 reps, hence the thrusters. Decided to move up to assisted pull-ups from pulldowns and shoulder felt good for those. Very happy with the progress of shoulder rehab.

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Tom - wasn't as high as you were (Ogden UT), but I felt it on Tuesday!!

[B]W10 U:[/B]
1.13 mile run
10 push ups
10 sit ups

[B]WOD:[/B]
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

95# [I]Had to use the hotel cable machine. They had free weights but the cable machine allowed me to use a bar. More shoulder soreness!! :D[/I]

[B]Cashout:[/B]

10 min DU practice!

David, the University of Wyoming has some Jump Rope pracitce drill which are challenging, but can help. Also, try to focus on SLOW jumps & FAST wrists! (I know, easier said than done!)

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Great Job everyone!

3Rounds for time:

300M Row (Sub 1.5 pood SDLHP 25)
20 Wall Balls
10 Pull ups

10:33

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12.2.... ahahahaha! although, the standards arent strict.

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Deb Your knocking the cover off of it lately, settin PR's up the Waszoo
12.2 bar to overhead without stopping at the shoulders? thats the way I call it

Burpees YAY Burpees 1357 for the month and 3007 for 2012 6993 to go

2/28
wu DU's and GHD back ext
WOD 3 rounds 8:00 AMRAP 4:00 rest between 8:00 rounds
Farmers carry @ 35 each arm, apx I dont know in the parking lot
5 Burpee
5 T2B
20 DU
3 rounds for each of the 3 rounds

2/29
WOD
15 shoulder press @ 95
rest :90
5 strict Pullup
rest:90
15 pushpress @ 115
rest :90
5 strict pullup
rest :90
15 push jerk @ 135
rest :90
5 strict pullup

m/57/180

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Yeah john, trying to catch up with you guys.

STILL no double unders in the open! Had to laugh at 12.2; maybe Ill do a CF metcon since you guys are doing WL; should be a semi-easy one for you guys; I didnt see any pressout rules.