“Rum Runner"...

•Run 1000 m

•Row 250 m

•Rest 1 min

•Run 800 m

•Row 250 m

•Rest 1 min

•Run 600 m

•Row 250 m

•Rest 1 min

•Run 400 m

•Row 250 m

•Rest 1 min

•Run 200 m

•Row 250 m

26:38 Rx 

Splits: 6:22/13:06/18:54/23:33/26:38 p (split time are BEFORE minute rest) 

Brutal after my 2500M of rowing this morning!

Mainsite: TUESDAY 130416

Muscles Used in Bench Press


Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
18:53 Rx

BPs: 8/7, 8/7, 8/7, 8/7, 15

"16x100M Sprints"

sprint 100M

then jog back

repeat x16

2 miles total

18:43 Rx

Pretty happy considering I drove 420 miles yesterday (legs are toast) and just did "Scarborough" this morning...

Run like the wind

Sprints. The most loved to be hated day. One of the most gloriously painful of all WODS 16 X100m sprints. One mile of all out bursts of quick energy. Every muscle firing. Lung burning heavy breathing 16-30 seconds of pure energy release. Days of soreness to follow. Not one piece of you is spared.

There is something freeing about just taking off and running as fast as you fucking can. More so are the other benefits.

Benefits of Sprinting

1) Sprinting will reduce body fat and strengthen you far more than long, slow cardio because sprinting requires maximal recruitment of muscle. After about 8 seconds, sprinting sends acid signals to the muscles, which activates the fast twitch fibers. Fast-twitch fibers are thicker than slow twitch fibers, and it is fast twitch fibers that grow in size when activated by the right training.

2) Sprinting naturally increases human growth hormone. Human growth hormone increases muscle mass, thickens and adds flexibility to the skin, enhances the immune system, promotes weight loss through fat redistribution and loss, and increases stamina.

3) Sprinting strengthens your cardiovascular system with brief bursts of high intensity followed by long periods of recovery. You strengthen your skeletal muscles by doing heavy, low-repetition sets with long recoveries. You should strengthen your heart the same way. Sprinting doesn’t cause the continuous stress on the heart that long, slow cardio does.

Besides have you ever seen a sprinters body??

“Scarborough”...

1 Snatch (135)

2 OHS (135)

3 SDHP (135)

4 Front Squat (135)

5 HandRelease PushUps

6 KB Swings (70)

7 Goblet Squats (70)

8 Burpees

9 Sit Ups

10 Box Jumps (24)

Once completed then go back down the ladder

10:03 Rx 

(Missed the OHS's at the end. Had to snatch it a few times to get depth on both reps.)

1RM Thruster & 1RM Front Squat...

1RM Thruster - 195# (10# PR)

1RM Front Squat - 280# (5# PR)

"It was a good day"!

2 Mile Run...

2 Mile Run

17:04

544 ft gain

Rest Day...

"You don't get big and strong from lifting weights – you get big and strong by recovering from lifting weights". - Mark Rippetoe

"Power of Will"...

25 Burpees 

1000M Row

25 Burpess

7:33 Rx

"Fifty Cent"...

Five Rounds NOT for Time:

10 Double Kettlebell Incline Presses (53)
10 Russian Kettlebell Swings (106)
10 Two-handed Kettlebell Curls (53)

Cash Out: 50 One-handed Clubbell Mills (25 each hand)

Check out some Clubbell exercises!

100 Box Jumps with 40lb Vest...

For Time:

- 40# Vest 

- 20 Inch Box

- 8:25 Rx

Cash Out: 50 Step Ups (24 - no vest)

"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

25:20 Rx (PR of 1:43!)

(1st Mile -7:50/9:10- 2K Row/2nd Mile - 8:20)

"George Jefferson"...

15 Jefferson Deadlifts (185)

400M Run

15 Jefferson Deadlifts

400M Run

15 Jefferson Deadlifts

9:53 Rx

Cash Out: 30 Wall Squats

This was my first time doing the Jefferson Deadlift. It is very different and I spent the first two rounds of lifts working on position. I spent about 1:30 on each round. Last round unbroken in 35 seconds. Next time this will be faster!

Here is a description of the lift:

Jefferson Deadlift – “This lift is also known as the Straddle Deadlift. The rules of the Deadlift apply except that the bar will be lifted between the legs, with a leg on each side of the bar. The lifter may face any direction and feet placement is optional. One hand will grip the bar in front of the lifter while the other hand will grip the bar behind the lifter. The bar may touch the insides of either leg during the lift. The heels are allowed to rise as the bar is lifted, but the feet must not change position. The bar is allowed to change directions or rotate during the lift.”

4 Mile Run - Marathon Course

4 Mile Run

Start of Marathon Course out 2 miles and back

38:17 - NOT a misprint
1,164 ft gain 

First time running over 5K since 2006. 

"The Hundreds"...

10 x 10 Bench Press - 135#

10 x 10 Renegade Row (53# KBs)

Felt good to lift weights - NOT for time!

“Easy Street”…

At Start - 5 Muscle Ups

Run 2 Miles

@ 1/4 – 30 Push Ups

1/2 – 50 Air Squats

3/4 – 20 Burpees

1 Mile - 4 Rope Climbs

1 1/4 – 30 Push Ups

1 1/2 – 50 Air Squats

1 3/4 – 20 Burpees

2 Mile  - 20 Pull Ups

41:41

Everything was slow. Only victory was 20 unbroken Pull Ups to finish.

"Fran + 500M Row"...

Skill:  Low Hang Power Snatch

WOD (part 1):  Fran:  For time:

21 Thrusters (95)
21 Pull Ups
15 Thrusters 
15 Pull Ups
9 Thrusters
9 Pull Ups

4:22  - scaled to 65# because I felt like crap - felt great after!

After you are done rest until the 10:00 mark then:

WOD (part 2):  For time:

500M Row - 1:52 

Final thoughts :

Felt like crap. 

Did "Fran". 

Feel 100% better. 

CrossFit solves everything. 

Fact.

“Tosh Sprints”…

Three Rounds for time of:

200 meter Run, rest equal to run time.

400 meter Run, rest equal to run time.

600 meter Run, rest equal to run time.

Post Scores for all 9 runs to comments.

(EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Splits were:

200M - :40/ :38 / :39

400M - 1:34/1:30/1:32

600M - 2:32/2:25/2:23

Rd 1 - 4:46

Rd 2 - 4:33

Rd 3 - 4:34

25:05 Total Time

"Tug of War"...

AMRAP 2: Sit Ups

1 Minute Rest then

AMRAP 4:

3 Bar MU’s 
1 DeadLift (295)

1 minute Rest then

AMRAP 2: Sit Ups

60 Sit Ups
16 reps (4 rounds)
58 Sit Ups 

134 reps Rx

"B.O.B"...

100 Burpees Over Box for Time

Rx – Box Height 24

12:24 Rx

Burpees Over Box or Box-facing Burpees

Each burpee must be performed perpendicular to and facing the box. The chest and thighs touch the ground at the bottom. You must jump on the box and come down on the opposite side. The next rep will then begin on the opposite side facing the box.

"CrossFit Games Open Workout 13.5"...

Second attempt:

4 minute AMRAP of:

15 Thrusters (100 / 65 lbs)

15 Chest to bar Pull-ups

*4 minute bonus for every 90 reps (3 rounds) completed.

56 Reps Rx (3 rep PR)

"CrossFit Games Open Workout 13.5"...

4 minute AMRAP of:

15 Thrusters (100 / 65 lbs)

15 Chest to bar Pull-ups

*4 minute bonus for every 90 reps (3 rounds) completed.

53 Reps Rx

50 Handstand Push Ups for Time & 1RM Snatch

AM - 50 Handstand Push Ups for Time: 6:57 

NOT a PR. Did it in 6:18 last year. 

PM - 1RM Snatch - 166# (1# PR) 

Fractional weights - for the win!