May 2011 PRs...

Here is a list of my May 2011 PRs with an eye toward my ultimate 2011 goals. "Goals should be SMART – specific, measurable, attainable, realistic and time-stamped".

Pull Ups - 36 (3 rep PR)

Front Squat - 255# (10# PR)

Overhead Squat - 205#(10# PR)

L- Sit - 55 Seconds (15 second PR)

"Kamazake"
3 Rounds for time of:
8 Deadlifts (300)
400 meter Run - 8:41 Rx - (30 second PR)

“CrossFit Total Devastation”
Back Squat 135# Max Reps in 10 Minutes - 75 reps
5 Minute Rest
Shoulder Press 95# Max Reps in 10 Minutes - 50 reps
5 Minute Rest
Dead Lift 135# Max Reps in 10 Minutes - 107 reps - 75/50/107 - 232 reps - (7 Rep PR)

“MURPH” For Time:
•1 Mile Run
•100 pull ups
•200 Push ups
•300 squats
•1 mile run - 42:21 Rx - (1:34 PR)

“MURPH”...

“MURPH” For Time:

•1 Mile Run

•100 pull ups

•200 Push ups

•300 squats

•1 mile run

42:21 Rx - 1:34 PR

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.

"Jerry"...

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:

Run 1 mile
Row 2K 
Run 1 mile

27:03 Rx

(1st Mile -7:27/8:20 - 2K Row (8 seconds of PR/2nd Mile - 11:36 - "I emploded")

215# OHS 1RM & 2011 CF Games Team WOD #4...

OHS 1RM - 215# (got it on my 3rd attempt)

then:

Regional Team WOD #4 (5 man teams)

250 Pull Ups

250 KBS (53)

250 Double Unders

250 OHS (95)

I did 40 PUs/60 KBS/1 DU/50 OHS

Max Push Ups & "The Final Countdown"...

Max Push ups - 71

"The Final Countdown"

10-9-8-7-6-5-4-3-2-1 reps for time of:

Push ups

Toes to Bars

Lateral Bench Jumps (There is no touching the bench. Every jump = 1 rep)

9:47 Rx

Overhead Squats 3x5 & "Sledgehammer"...

Strength: Overhead Squat - 3x5 - 115#, 145#, 175#

 

"Sledgehammer"

AMRAP 10 of:'

10 Games Style Push-Ups

5 Strict Pull-Ups

10 Rounds Rx

Mobility & 56 Second L-Sit

"If you focus on mobility the way you focus on strength and WOD intensity, you will see gains much faster and minimize chance of injury".


After yesterday's WOD: "Crossfit Total Devastation" my legs are fried. So today I did 30 plus minutes of mobility using the Foam Roller, Lacrosse Ball, PVC Pipe and Bands.
 
After the mobility I attempted a Max L-Sit for time. My last attempt was 55 seconds and I made it 56 seconds. The top of the leader board is 1:01. It is amazing how towards the end your whole body shakes uncontrollably and you can't push it any further. I plan on trying to train these on the rings in multiple sets of 15-20 seconds to improve my time.

“CrossFit Total Devastation” ...

“CrossFit Total Devastation”

Back Squat 135# Max Reps in 10 Minutes - 75 reps

5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 50 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 107 reps

75/50/107 - 232 reps - 7 Rep PR! - I feel like I just did Fran!

Previous: March 5, 2010 - 80/60/85 - 225 total reps

It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

1RM Front Squat - 255#

‎255# Front Squat. 20# PR. 60# increase from two weeks ago. It wasn't the cleanest FS but I will take it!

"Death by Kettlebell Snatch"...

Every minute on the minute do one Kettlebell snatch Right and Left then increase by one rep each minute. Continue until you can no longer complete the prescribed number of reps on that minute.

•3-2-1 go!
•0:00 = 1 rep R & L
•1:00 min = 2 reps R & L
•2:00 min = 3 rep R & L
•etc….
•Until you can no longer complete # of reps within the minute

15 rounds plus 29 reps - 269 reps - 30# KB

"Saturn's Rings" & Max L-Sit...

4 rounds for time:

• 100m Tire Pull (45)

•15 Overhead Squats (65)

•20 Barbell Hops

•25 Ab-Mat Sit-Ups

17:49

Rx was 95# OHS (still nursing the wrist)

PR: Max L-sit hold - 55 seconds (15 second PR!)

"Asteroids"...

10 Rounds for Time of:

• 5 Double Kettlebell Cleans (35)
• 10 Push-Ups
• 15 Figure 8/Hold (35)

      14:53 Rx

Video: The "Figure 8 to a Hold"

The Figure 8 to a Hold is a routine that, although it seems easy in theory, is one of the more difficult to learn and teach. Here is the full breakdown of how to perform what many consider to be a critical routine in kettlebell training. There’s also a breakdown of a more advanced version featuring a backward lunge.

"Death by Kettlebell Snatch"...

Every minute on the minute do 1 Kettlebell Snatch (44) Right and Left then increase 1rep each min

•3-2-1 go!

•0:00 = 1 rep R & L

•1:00 min = 2 reps R & L

•2:00 min = 3 rep R & L

•etc….

•Until you can no longer complete # of reps within the minute.

12 Rounds + 17 reps = 173 reps total

My hands are toast!

1RM Front Squat & "Volkswagon"...

1RM Front Squat - 255# (would have been a 20# PR but iffy on the depth)

Front Squat Video

then:

"Volkswagon"
21-15-9 of:
Bench Press (155)
Pull Ups

8:08 Rx

"Kelly"..:

5 Rounds for time of:

400 Meter Run
30 Box Jumps (24)
30 Wall Balls (14/12/10)
36:06

Did this at Crossfit St. Louis
Scaled WBs because of wrist but finished last two rounds with the 14# ball.
Need to do this Rx next time!

Front Squats & "Kamakaze"...

Strength - Front Squat - 165# - 3 Sets of 5

then

Metcon - "Kamazake"

3 Rounds for time of:

• 8 Deadlifts (300)
• 400 meter Run

8:41 Rx - 30 second PR!

"Hells Bells"...

21-15-9 of:

• Kettlebell Goblet Squat (53)

• Kettlebell High Pull - Right (35)

• Kettlebell High Pull - Left (35)

6:43 Rx

1RM Front Squat & Death by Ring Push Up...

One Rep Max Front Sqaut - 235# - 40# PR!

Death by Ring Push Ups

On the first minute complete 2 Ring Push Up. On the second minute complete 4 Ring Push Ups. Continue to add two Ring Push Ups every minute for as long as you are able to complete the prescribed reps within the minute.


Death By Ring Push Ups = 9 rounds + 12 reps = 102 reps total

“Josh”...

In memory of SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

“Josh”

•21 Overhead Squats (65)

•42 pull ups

•15 Overhead Squats

•30 pull ups

•9 Overhead Squats

•18 pull ups

10:55 (Used 65# for the OHS b/c of wrist issues)

OHS Unbroken & 36 Pull Ups first round - 3 rep PR!!!

Pumped about the Pull Up PR but going to failure smoked me for the rest of the pull ups in the WOD

“Big Broken Angie”...

“Big Broken Angie”

•4 Rounds for time of:

•25 Kipping Pull Ups

•25 Chest to Deck Push Ups

•25 GHD Sit Ups

•25 Back Squats (95)

This is a bigger version of the original “Angie” wod. But instead of 100 reps in a row of Pull ups, Push ups, Sit ups and Squats, we are breaking this into 4 rounds of 25 reps with loads or increased difficulty

"Rainbow in the Dark"...

"Rainbow in the Dark"

10,9,8,7,6,5,4,3,2,1 Reps for time of:

• Kettlebell Double Floor Press (53)
• Box Jump (24')
• Kettlebell Swing (53)

8:33 Rx