CrossFit WOD: Barbell destruction

Todays WOD focused on several technical lifts that really just burned me up. It was a great combination of work and I hope to see more of this.

Before the WOD, we focused on dynamic effort seated presses with chains. 50-60% of 1RM.

In weights of 95/65 for time:
5 Snatch
10 OH Squat
15 SDHP

x5 rounds for time!

My time was 9:11. I was spent. Maybe from the Filthy "50" the day before?

CrossFit Green Bay: Thanksgiving WOD

So the day after Thanksgiving is usually the worst time of the year for me to workout. It's full of goodness from the day before and my body is probably trying to still process all the crap -- making for an awful experience the next day.

Since I was home for Thanksgiving (home meaning hometown) I headed over to the ever-welcoming GB Crossfit where Grant had the following WOD on tap for us. A great burner mind you.


30 Hand stand pushups
40 Pull ups
50 KB swings (1.5 pood)
60 Sit ups
70 Burpees

For time.

Brutal! My time was 16 minutes and some change. Good stuff, but I felt like crap after! Thank you cold season.

Filthy "50" Round 3?

Like I mentioned in the past, the day after Thanksgiving is just a terrible time for me workout-wise. I'm usually in cahoots with my body because of all the wonderful food I am thankful for having. But I pushed on, making myself and my wife (actually, she wanted to ;) ) do the WOD from our gym last Wednesday before Thanksgiving - the infamous "Filthy 50."


Filthy "50"


50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


For time!


I set a new PR at got 19:24 and my wife got 28:38, which is a VERY respectable time. Plus, she did it RX!!! So proud.

Active rest day!

No lifting for me today. Just some recovery. Oh but that didn't stop me from enjoying the cooler weather and sprinting a mile. I had to drop off my car last night to get repaired and it's exactly one mile from my house. Why not make this annoyance an opportunity to work on my met-con!?!?

Well I did just that. I set off and sprinting a mile, timing myself.

One mile sprint for time: 5:41

CrossFit WOD: "Diane"

On Tuesday, I finally got the chance to do "Diane." Prior to her, I couldn't connect 5 handstand pushups. I've been working pretty hard at them as it's a challenging bodyweight movement that gets me every time. People such as myself who have long arms really love HSPUs. :)

Diane is as follows:
21-15-9 reps of
Deadlifts (225lb)
Handstand pushups (HSPUs)
For time!

I got a time of 10:55. That is all HSPU time. I went unbroken on all the deads. No problem there.

CrossFit WOD: "DT" round 3

I set a new PR today on the hero wod "DT" The last time I did it at Rx was 12:51. This time, 8:55. And I'm confident I can do better next time!

CrossFit WOD: DL and Turkish Getups

I started things off with heavy deadlifting. Last time I did max effort deadlifts, I set a PR. It's been about 4-5 months since I did this so I had to ease into going all the way up. I'm disappointed in myself that I wait this long between setting new PRs, but I'll be correcting that.

I worked all the way up til I was at my PR weight of 405lbs. I'm happy I know I still have my strength, even after not working at it. I'm going to continue to work on heavy lifts.

After, I hit up a nice little WOD that wore me out physically. Not fire-breathing type, but tiring nonetheless.

5 Rounds for time:
10 strict chinup-toes-to-bar (Do a chinup then toes to bar after each)
5 inverted burpees
5 turkish getups (1.5 pood)

My time was 20:08.

CrossFit WOD: November 8th

Yesterday's workout reminded me of a smaller version of "Fight Gone Bad." It was as follows:

3 rounds for reps of:
1 minute squat snatch (95lb)
1 minute row (for calories)
1 minute GHD situps
1 minute ring dips

Total reps is your score. My score was 215. Amy got 163. A nice little WOD!