Fun with GIFs

Mike posted a bunch of pics from the other day's wod, so I couldn't help but make a couple GIFs, since some of them were pics in sequence.

Mike W & Christine goin' non-stop!

Bryan breakin' Mike's balls 

"now everyone get a band, and wave with your feet!"

2012-07-31 WOD

WARM
TGUs, 26lb, 5/side
burpees 2x5

MAIN

A. 4 rounds of AMRAP 30sec burpees, 3 min rest between rounds
I did 12,11,12,11

B. EMOM 15
Snatch 3 reps  115/80 (I did 65#)

2012-07-30 WOD

WARM
200m run
(lightweight sets of both the below)

MAIN

A.
Backsquat @70-75%, 8-12 reps (add weight if you get over 10 reps)
I did 3 sets x 8 reps at 165# (which is 77% of my ORM of 215)

B.
4 rounds for time:
{
SDHP (w kettlebell) @ 70/53
60m sprint
90 sec rest
} my times: 38s, 36s, 35s, 35s

2012-07-29 WOD

Took a rest day saturday after last week's 6 days of CF + bike commute. Didn't have time to go to the gym today, so did a small bike ride, and re-did the Open 12.1 workout again, plus the delta to 100 burpees:

7 min amrap burpees w touch 6" above max reach:
My number 74 (previous attempts: 74, 72, 68, 65, 63)

 Remainder of 100 burpees for time 26 in 2:44 (or 9:44 for 100 in other words)

2012-07-27 WOD

WARM
5 mile bike (to gym)
usual warmup routine

MAIN
a.
3 x 8-12 Benchpress @ 70% 1RM
I did 145#, ~10 reps * 3

b.
15-10-5 reps for time:
{
OH Squat 95/65 (I did 45#)
burpee bar jump
} time: 4:15

5 mile bike (to work)

10 mile bike (home, end of day)

2012-07-26 WOD

Long one today!

WARM
5 mile bike (biked to work again)
usual warmup routine

MAIN
Partner workout. AMRAP 30, with one partner on rower while other partner on weights, then switching at top of minute.
{
row<-->cleans (115-75, we scaled to 95#)
row<-->front squat (115-75, we scaled to 95#)
2 min max situps
}

So that worked out to my workout being:
{
Row 1m (175m)
Clean 115# - 6 reps
Row 1m (175m)
Front Squat 115#- 7 reps
situp 2min - 63 reps

Row 1m (175m)
Clean 115# - 7 reps
Row 1m (175m)
Front Squat 115#- 7 reps
situp 2min - 40 reps

Row 1m (175m)
Clean 115# - 6 reps
Row 1m (175m)
Front Squat 115#- 8 reps
situp 2min - 33 reps

Row 1m (175m)
Clean 115# - 7 reps
Row 1m (175m)
Front Squat 115#- 6 reps
situp 2min - 35 reps

Row 1m (175m)
Clean 115# - 6 reps
Row 1m (175m)
Front Squat 115#- 7 reps
situp 2min - 45 reps
} totals: 32 cleans, 35 front squats, ~1750m row, 216 situps

followed by 5 mile bike to work.

[update: plus 5 mile bike later in day to meet the family for dinner]

2012-07-25 WOD

WARM
400m run
2 rounds
{
2 wallwalks
5 wallball (20#)
}

MAIN
A. Benchmark 1 min max thruster 45/65 (I did 65)
Total reps: 28 (last time, I did 20 - though looking at my notes I think last time we did 95#?)

B: EMOM 10
2xDeadlifts at 85-90% 1RMax.
I did 255# (which is 85% my 1RM of 300#)

C: 15 min goal work.
I worked on pullups. I have a goal of 15 UB pullups be EOY.
I did UB sets of 6,7,6

2012-07-24 WOD

Warm
bike 5 miles (biked to the gym today)
3x10 air squats
5 min DU practice

MAIN
A. 3 rounds for time
{
400m run
50 air squats
} total time: 8:40 Rx

10 min rest w mobility work

B. AMRAP 8
{
30 DUs
10 pullups
} I did 4 rounds even, Rx

Followed by 5 mile bike ride to work, and 10 mile bike ride home later today.

2012-07-23 WOD

WARM
run 200m x 2

MAIN
A. Benchmark 800m run
time: 3:05 (exactly same as last time - I'd have done better if not for yesterday's WOD)

B. OH Press, 3 sets of 4-6 reps @ 80%
I did 3 sets of 6 @ 100#

C. DB Row @ 3131count, 8-10 reps, 2min rest between sets

2012-07-22 WOD

Sunday WOD. Choice of two evil workouts. "Lumberjack 20" and CF Games Chipper workout. I chose the latter, and had to scale it as well:

CF Games Chipper:

For time:
{
- 10 OH Squats 155/105 (I did 65# - definitely a weakness for me)
- 10 Box Jump Overs 24/20 (I did 24")
- 10 Thrusters 135/95 (I did 115#)
- 10 Power Cleans 205/125 (I did 115#)
- 10 T2B
- 10 burpee-muscle-ups (I did burpee-pullups)
- 10 T2B
- 10 Power Cleans 205/125 (I did 115#)
- 10 Thrusters 135/95 (I did 115#)
- 10 Box Jump Overs 24/20 (I did 24")
- 10 OH Squats 155/105 (I did 65# - definitely a weakness for me)
} total time: 18:10

Tough enough but the Lumberjack looked even harder. Next time I'll try that one.

2012-07-19 WOD

WARM
200m run

MAIN
Back Squat @70-75%, 8-12 reps, 3 rounds
I did 150#, 10 reps, 3 rounds

then

7min AMRAP
{
5 SquatClean 115/80 (I did 115#)
7 T2B or V-sits (I did T2B)
} Total: 5 rounds even, Rx

2012-07-17 WOD

Travel Workout, made it up based on what hotel gym had available.

WARM
5 HSPU
10 pushups
20 air squats

MAIN
3 rounds for time
{
5 HSPU
10 dumbell snatch (5/arm, 50#)
20 pushups
30 situps
40 air squats
1 min rest between rounds
} total time: 17:40

2012-07-16 WOD

Gym closed today while Mike & the gang make their way back from the games. Inspiring to watch. Anyhow, used the gym at work and decided a benchmark workout was in order

WARM:
5 pullups
5 thrusters
20 DUs

MAIN
"Fran"
21 thrusters 95#
21 pullups (5:54)
15 thrusters 95#
15 pullups (4:22)
9 thrusters 95#
9 pullups (2:35)

total time:12:51 (Compare to Camille's time at the games yesterday of 2:35... after doing 14 other workouts in 4 days! :-)

2012-07-15 WOD

No workout saturday, so had to do something at home today. Decided to benchmark myself against Open 12.1 again, but with some additional stuff:

7 min amrap burpees w touch 6" above max reach:
My number 74 (previous attempts: 72, 68, 65, 63)

Remainder of 100 burpees for time
26 in 2:33
(or 9:33 for 100 in other words)

2*5 ring pullups

2012-07-13 WOD

5 mile bike ride (I rode to the gym)
WARM
800m run

MAIN
A.
8min AMRAP
{
10 thrusters 75/55 (I did 75#)
5 burpees
} - I did 5 rounds even

8 min rest

B.
For time, 21-15-9 of
{
Power Cleans 65/95 (I did 95#)
burpees
} my time: 8:32

(followed by 5 mile bike to work, and later today, 10 mile bike ride home)

2012-07-12 WOD

WARM

400m run
3 sets
{
15 air squats
10 situps
5 pushups
}

MAIN

5 rounds
{
15 push press 75#
21 box jumps, 24"
15 wall ball, 24"
} time: 19:33 Rx


WEEKLY CHALLENGE:
20 strict pushups for time after the WOD
time: 20 sec

Later, I went to the gym at work and added a pullup ladder (1,2,3,4,5,4,3,2,1) and handstand pushups (2x3)

2012-07-11 WOD

WARM
2 rounds
{
10 wallball (14#)
10 pushups
10 T2B
}

MAIN
10 rounds
{
30s walking lunges
30s rest

30s Farmer Carry (35/53 x 2) - I used 2x 55# dumbells
30s rest
}

12 minutes TGU practice
I did 10 per side in that time, 35# kettle bell

Also, 2 MU attempts, failed. Almost there.

2012-07-10 WOD

MAIN

3 rounds for time
{
30 Air Squats
7 MU or, if modifying, 7 Pullups + 7 Dips (I did the latter)
10 Hang Power Cleans (135/95) - I did #115
} time: 9:40

8 min rest

KBS Ladder 10-1 (i.e. 10,9,8,7,6,5,4,3,2,1 = 56), must go unbroken between sets (53/35). I did 53#
time: 4:57

2012-07-09 WOD

WARM
2 x shuttle runs
8 x push jerk

MAIN
3 x 5 back squat 155#

3 sets for time, 2 min rest between sets
{
10 heavy push jerks (I did 75#, which was probably too light)
25m shuttle run x2 (100m total)
} 52s, 45s, 44s

then

3 sets 25 situps

2012-07-06 WOD

MAIN
 DB Snatch 5 sets of 3, per arm, 50#

Then, for time 6 sets
{
100m sprint
20 jump change lunges (10 per side)
2 min rest
} total time: 16:21

2012-07-04 WOD

I think I'll call it "hermit WOD". I was trying to emulate the July 4 partner WOD BCF was doing, while on vacation. So I cut the reps in half, substituted a few things where i didnt have equipment, and any time I broke, I did a deadlift to match the elapsed time.

1 mile run
50 pushups (20,20,10)
125 air squat (50,40,35)
50 situps (20,15,15)
50 Db thrusters (20,15,15)
800 m run Total time ~50 min

2012-07-03 WOD

This was a travel WOD done at San Francisco Crossfit, home of the famous Mobility WOD. Was fun meeting Kelly Starrett.

WARM
Barbell work
400m run x 2

 MAIN
Work to a heavy power clean
I got to 135#

 Then, 30 power cleans for time @ 80%
I did 30x115#, in 4:04

2012-07-02 WOD

Travel workout #2

1/2 mile run

for time, rounds of 10,9,8....1
{
Box jump 24"
situps
pushups
}
total time 10 min flat

1/2 mile run