Behind the Neck Pull Up/Behind the Neck Snatch Grip Press..

30 rounds NOT for time:

• 1 Behind the Neck Pull Up
• 1 Behind the Neck Snatch Grip Press (95)

 Cash Out: 5x5 Dips (53)

"Harper"...

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
3 rounds plus 14 reps

 (I ran inside the gym because of ice and realized this morning that my math was wrong. Only ran 200m instead of 400m. This was NOT Rx. Next time.)

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Max 500M Row & AMRAP 5: 1000M Row/Max Burpees....

Max 500M Row - 1:38.2 

Rest 5 minutes, then: 

AMRAP 5:

1000M Row 

Max Burpees

11 reps 

Cash Out: 400M Farmers Walk (70lb Kettlebells). 

Klokov Push Press/Strict Press & Reverse Hypers

Klokov Push Press - 135lbs - 75 reps

Klokov Strict Press - 95lbs - 25 reps 

Reverse Hypers - 50 reps

"Kelly" - AKA "Karen" on Steroids!

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

40:06 Rx (PR of 2:50!)

“Merry Christmas Eve”...

3 rounds for time of:
Run 1 mile
50 pull-ups
41:35 Rx

Cashout – 1 Mile Slosh Pipe Walk (35)

“Death by Clean and Jerk”…

With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until 15 minutes or you tap out. 

5 rounds plus 5 reps (155)

PR of 2 reps and 20lbs. 95% of my bodyweight. #zerocomplaints

Klokov Push Press, GHD Raises, Reverse Hypers, Sledgehammer Swings

Klokov Push Press - 115lbs - 75 reps

GHD Raises - 50 reps

Reverse Hypers - 50 reps

Cash Out: 100 Sledgehammer Swings - 8lbs

"Half Holleyman"...

15 rounds for time of:

5 Wall ball shots, 20 pound ball
3 Handstand push-ups
205 pound Power clean, 1 rep

26:02

HSPUs were strict. Rx is 225lb power clean and 30 rounds. RIP SSG Holleyman 

Enlarge image

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

"Barbara"...

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Capped at 45:00 

4 rounds plus 115 reps (25 short of finishing) 6:15 SLOWER THAN LAST TIME. 

Last three rounds of pull ups unbroken. Small mental victory! 

I need a nap!

Invictus Day Three...

Event 9 – Starts at 0:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Calories of Rowing on Concept 2

25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 10 calories 

Rest until the running clock reaches 5:00, and then…

Event 10 – Starts at 5:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Deadlifts (185/135 lbs)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 5 reps

Rest until the running clock reaches 10:00, and then…

Event 11 – Starts at 10:00 on the running clock

Complete as many rounds and reps as possible in 4 minutes of:

25 Burpee Box Jump-Overs (24”/20”)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

26 reps 

Rest until the running clock reaches 15:00, and then…

Event 12 – Starts at 15:00 on the running clock

For time:

25 Calories of Rowing on Concept 2

25 Deadlifts (185/135 lbs)

25 Burpee Box Jump-Overs (24”/20”)

25 Wall Ball Shots (20/14 lbs to 10’ Target)

11:26 

* 12lb wall ball. Everything else Rx 

Burpees...

150 Burpees 

Slow and steady 

22:33

Planet Fitness - Albany 

Comp Train WOD 12/12/15...

4 RFT:

600m Run

25 Burpees

15 Jerks (115)

37:41

Cash Out: 100 sledgehammer swings 

50 @ lbs & 50 @ 16lbs

"Predator”...

4 RFT of:
10 Touch & Go Clean & Jerks (135)
10 Cal Row
10 Bar Facing Burpees
10 HSPU
10 T2B
32:46 (C&Js were not touch and go.)
That was BRUTAL!

Klokov Push Press

135kbs - 50 reps 

Back Squats/GHD raises...

My mind wasn't into training today but I ended up going anyway. 

Back Squat - 3x8 @ 190lbs

GHD raises - 3x8

''Something is always better than nothing''.

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Machine Press - 75#- 70 reps

DB Hammer Curls - 40# - 70 reps each arm

2 minute rest: 

PR Two - 10 Minutes:

Bench Dips - 70 reps 

One-arm Cable Lateral Raises - 70 reps each arm

5K Run...

32:05 - Slow as hell. Better than nothing. 

EDT - Chest & Back...

PR One - 15 Minutes

One-arm Rows - 50# - 80 reps each arm

Push Ups - 80 reps

2 Minute Rest

PR Two - 5 Minutes 

DB Pullovers - 50# - 25 reps 

Diamond Push Ups - 25 reps

Klokov Press & GHD Raises...

Klokov Push Press 

165lbs - 10 reps

145lbs - 10 reps

135lbs - 10 reps

115lbs - 70 reps

100 reps

Glute-Ham Raises - 50 reps 

Back Squats - Sets of 8 & GHD Raises...

Back Squat 1x8 - 250lbs

Back Squat 5x8 - 185lbs

GHD Raise - 3x10

My plan was to back squat 4x8 at 250lbs today. After my first set on of my coaches said my stance is too narrow and I'm using mostly quads. That's fine but you will plateau earlier than if you work in your hamstrings and glutes. 

So I told my ego to screw and dropped the weight down to 185lbs. I did 5x8 while keeping my feet wider and working on driving my knees out. I also did some flute-ham raises as accessory work. 

One step forward - two steps back. It's all good. 

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Standing DB Press - 30# - 75 reps

Standing DB Hammer Curls - 30# - 75 reps each arm

5 minute rest 

PR Two - 5 Minutes:

Bench Dips - #45 - 25 reps

EZ Bar Curls - 60# - 25 reps

Cash Out - DB Shrugs - 75# each hand - 100 reps 

EDT - Chest & Back....

PR One - 15 Minutes:
Neutral Grip Strict Pull Ups - 77 reps

Push Ups - 77 reps

5 Minute Rest

PR Two - 5 Minutes
One-arm DB Row - 70# DB - 23 reps each arm
Diamond Push Up - 23 reps

Whoever said you can't get a good workout at Planet Fitness hasn't tried hard enough.

4x8 Back Squat & Dips...

 4x8 Back Squat - 245lbs (+5lbs from last time)

4x8 Dips - 58lbs (+5 from last time) 

Strict Pull Ups & Dips...

75 Strict Pull Ups

75 Strict Dips

15 sets of 5 & 5

At the Pompano Beach Pier. 

Push Ups & Figure 8/Hold...

100 Push Ups

50 Figure 8/Hold (53)

100 Push Ups

NOT for time. 

4x8 Back Squat, Strict Press & Dips..

Back Squat - 4x8 - 240lbs (+5lbs from lasrt time)

Strict Press - 4x8 - 120lbs (+3lbs from last time) 

Dips - 4x8 - 53lbs 

"Kutschbach"...

7 rounds for time of:

11 back squats, 185 lb. 

10 jerks, 115 lb. 

25:52 from rack. Jerk Rx was 135 lb. 

RIP Staff Sgt. Patrick Kutschbach

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

"Slow Decent"...

NOT for time:

Five rounds of:

- 5 strict pull-ups

- 5 push-ups

- 5 strict pull ups

- 5 strict dips

(Each set of movements has to be unbroken and focus on negative. 2-3 seconds on the decent). 

I should feel this one tomorrow. 

8x4 Back Squat & 8x4 Strict Press...

Back Squat - 4x8 - 235lbs (+5lbs from lasrt time)

Strict Press - 4x8 - 117lbs (+2lbs from last time) 

''Jason''...

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

30:31 (Bar Muscle Ups) 

Brutal.        

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Campus Board Practice...

Worked on grip strength and climbing on the campus board. Wanted to boulder but they were setting up for a competition so the course was closed. 

8x4 Back Squat & 8x4 Strict Press...

Back Squat - 4x8 - 230lbs

Strict Press - 4x8 - 115lbs

"Highway to Hell"...

WOD #2 today:

21-15-9 Bar Muscle Ups

42-30-18 Push Ups

20:19 Rx 

"Brehm"...

For time:

15 foot Rope climb, 10 ascents
225/155 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

16:35 (squats from the rack). HSPUs got me. 

 

---

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

10 Mile Run...

Decided to run until I felt like stopping. Got ten miles. Slow as hell -1:43:43/10:21 average per mile but still faster than someone on the couch.

 "Punish your body to perfect your soul." - Mark Twight

4x8 Back Squat/OTM 14: Pull-ups/Pushups...

4x8 back squat @ 225lbs. Finally comfortable with depth on every rep. Day is downhill from here!  

Then,

OTM 14: 

Pullups ODD/Pushups-Even

9 each - 67 Pull Ups & 67 PushUps

 

5 Back Squats OTM - 10...

5 back squats on the minute for 10 minutes at body weight (165) - 50 reps

Ashland Half Marathon...

Today - 2:19:20. Slow but I finished. 

October 27, 2013 - 2:17:00

Way to hill for my liking! 

Total climb-  717 feet. Total elevation change - 1425 feet. 

"Nowhere to Hide"...

30-20-10

Strict Press (95)

Ring Dips 

Push Ups

19:35 Rx - Brutal 

200 Burpees...

40 set of 5. - 35:31. Slow steady pace. 

At Planet Fitness - Wappingers Falls

''Coffey''...

For time:

Run 800 meters

135 pound Back squat, 50 reps

135 pound Bench press, 50 reps

Run 800 meters

135 pound Back squat, 35 reps

135 pound Bench press, 35 reps

Run 800 meters

135 pound Back squat, 20 reps

135 pound Bench press, 20 reps

Run 800 meters

1 Muscle-up

50:39 Rx (58 seconds PR!)/51:37 Rx - April 27, 2014

* The reason for the one muscle up at the end is because it was how he ended his workouts trying to complete his first muscle up. Good to see this one up here.

RIP Corporal Coffey

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Comment on site:

Son,

"I miss you everyday and strive to keep myself in shape by doing some of your routines weekly.

Please check out Keaton's memorial Facebook page for info on how to get involved with his Hero Half Marathon event every Memorial Day Weekend in Sweet Home, Oregon. There will be other cross fit events conducted in other locations on the same weekend to honor those who made the ultimate sacrifice! NEVER FORGET "!!

Grant Coffey (Keaton's Father)

Posted by: Grant Coffey at December 10, 2013 5:37 PM''

3x2 Power Clean and 1 Mile run with 20lb vest...

Work up to 80% of your 1RM Power Clean, 

then 3×2 at 20 pounds less - 3x2 @ 185lbs 

1 Mile Run with 20lb vest - 9:07. Sub 8:00 is goal.

“THE RECKONING”...

• • For Time
  • 1 mile Run
  • 100 Body Blasters*
  • 1 mile Run
  • 56:40 rx
  *One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.
  One of the hardest WODs I've ever done. Wanted to do strict pull ups the whole way but switched to kipping the last 30. 

4x8 Back Squat...

4x8 Back Squat @ 70% - 215lbs 

* old school with metal plates and in a rack. 

Cash Out - Dumbell Shrugs - 5x10 @ 100lbs 

Bouldering...

Five or six trips up and then worked using no feet on the campus board.

"Wilmot"...

Six rounds for time of:

50 Squats

25 Ring dips

28:39 Rx

150 ring dips in a WOD is no joke!

RIP Private Wilmot

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.  

"Justin"...

30-20-10 reps for time of:

Body-weight back squats (160)
Body-weight bench presses (160)
Strict pull-ups

26:15 Rx (PR of 6:02 from April 15, 2104)

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

“Squat Walk Outs”...

Decided last minute (in jeans) to do some "squat walk outs". Did 315x1, 365x1 and 405x3 @ ten seconds each. 

"If you want to improve your squat then I suggest you add “Squat Walk Outs” into your squatting program.

A squat walk out is very simple.

Take whatever your current PR is on squats and add 10% more onto the bar.

Get under the bar, get tight, stand up with the bar then walk it back and hold it for 10 seconds.

Then slowly walk it back in and re rack the weight.

When I saw “hold it for 10 seconds” you are not just holding the weight, you are creating TENSION for these 10 seconds. You are bracing your core as hard as possible, squeezing your glutes, keeping your lats tight and acting AS IF you were going to squat the weight.

This is a very simile and effective way to get stronger and have more confidence with big weight on your back". 

Via - http://www.robkingfitness.com/strength-training-2/heavy-squat-walk-outs-simple-way-improve-squats/

“B-1”…

3 Rounds for Time
400 meter Run

21 Kettlebell Swings (53/35)

15 Knees-to-Elbow

9 Ring Dips

aka: “B-1 Australian Hero WOD” 

18:32 rx

Dealing with wrist pain. Tough WOD. K2E are no joke and very tough to string together.

RIP Private Benjamin Ranaudo

Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22. 

Ben trained with the crew at CrossFit North Queensland before being deployed. They created this workout to honor him.

Source: crossfitnq.blogspot.com

"Bouldering"...

Went bouldering at The Edge - Halfmoon. Made five or six trips up the wall. Finished with a few using my hands only. Fun as hell!

"Alexander"...

5 rounds for time of:

31 back squats, 135 lb.
12 power cleans, 185 lb.

RIP Staff Sgt. Alexander G. Povilaitis

Took me 1:36:47 but I was not doing it for time. Focusing on depth in squat  and ZERO power clean misses! Mission accomplished. 

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Posted by Pukie at May 25, 2014 5:00 PM 

"Jared"...

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

53:42 Rx (PR of 2:07 from 9/15/13!)

54:49 Rx - Sunday, September 15, 2013

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.