Box Squats 5-3-1

235# x 5

265# x 3

325# x 1 (10# PR over my 1RM Back Squat!)

345# (Failed twice - on way up)

335# (Fail)

Merry Christmas!

Box Squats...

5 x 155#

5 x 185#

5 x 205#

5 x 225#

5 x 255#

1 x 285#

Below parallel. 12' box & 25# plate.

1RM is currently 315#. Not for long!

Muscle Up Handstand Push Ups, Squat 5-5-5 & Box Squats...

I got my first Muscle Up Handstand Push Ups today. They were insanely difficult but very fun!

Then I did some squats:

205# x 5

235# x 5

265# x 5

I finished with:

Box Squats off 10' box with 25# plate (below parallel - sit on back and come back up after complete stop)

95# x 5
115# x 5
135# x 5
165# x 5
195# x 5

Focusing on Squats going forward!

"Elysium"...

For Time Complete


400 Meter Run

18 – 15 – 12 – 9 – 6 – 3 Handstand Push Ups

Run 400 Meters Between Each HSPU interval

18:34 Rx

"Rowing Upside Down Helen"

3 Rounds for time of:

400M Row

21 Kettlebell Swings (53)

12 Handstand Push Ups

12:13 Rx

"9.11"

9 Rounds of:

11 Ring Push Ups

11 Back Extensions

11 Box Jumps (20)

With 20# Vest

14:27 Rx - "All reps unbroken"

"Hurricane Halloween"...

"Hurricane Halloween"

AMRAP 20:

6 Burpees

12 Box Jumps (24)

200M Sprint

7 Rounds + 6 Burpees, 12 Box Jumps & 50 Meters

Cash Out:

3 Rounds of:

55 Foot Prowler Push (90)
20 Abmat Sit Ups

"Goat Killer"...

Today's WOD, “Goat Killer,” is designed to get you to do just that.

A CrossFit “GOAT” is a movement that you just hate; that you pray will not turn up in a WOD. You will do the following: 

5 minutes of (your most loathed
movement)

4 minutes of (your second most hated movement)

3 minutes of (your third most despised movement)

2 minutes of (your fourth most detested movement)

1 minutes of (your fifth most scorned movement)

Report your total reps and movements chosen to the whiteboard.

There will be no barbell movements. Choices of movements are:

wall balls, muscle-ups, pistols, burpees, air squats, row (for calories), ball slams, kettlebells swings (HEAVY, perhaps), ring dips, push ups (chest clap), 100 M runs, sit-ups, pull-ups, rope climbs, box jumps, double-unders, or handstand push-ups.

EMBRACE THE SUCK!!!

Today's "Goat Killer" looked like this:

5 Minutes of Double Unders - 40 reps

4 Minutes of Rowing - 53 calories

3 Minutes of Box Jumps (30) - 28

2 Minutes of Wall Balls (30) - 14

1 Minute of HSPU - 5

As Rx

"Golden Monkey"...

"Golden Monkey"


21-15-9 of:
Kettlebell Swings (53)
Alternating KB Push Ups
3:39 Rx

Below is a video demonstrating the Alternating KB Push Up

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

"Dr. Feelgood"...

21-5-9 reps of:

GHD Sit Ups

Back Extensions

Ring Rows

 

4:15 Rx

"Jolt Cola"...

"Jolt Cola"

10,9,8,7.6.5.4,3,2,1 of:
Bench Press (155)
Abmat Sit Ups
Ring Rows

11:21 Rx

Deladlift & Bench Press

1. Deadlift

3 sets of 3 reps.
Set 1: 315#
Set 2: 385#
Set 3: 405# (30# PR and my 1RM)

2. Bench Press
3 sets of 3 reps.
Set 1: 205#
Set 2: 225# (20# PR)
Set 3: 235# (x2 failed on rep 3)
Set 4:
Set 5:

"Bitchin' Rockstar From Mars" & "Invisible Fran"...

"Bitchin' Rockstar From Mars"
21-15-9 of:
Kettlebell Swings (53)
Box Jumps (24)
2:59 Rx

Rest 10 Minutes then:

"Invisible Fran"
21-15-9 of:
Air Squats
Push Ups
1:47 Rx

"Fran" Rx - First Attempt!

"Fran"
21-15-9 Reps for Time of:
Thrusters (95)

Pull Ups

4:11 Rx

Why So Difficult Fran?

Why the hell is such a simple workout so damn difficult? For starters, let’s remember the basic Mathematical rule we keep around here:

P = I = W/T or more commonly said, “Intensity equals Work divided by Time”. Make no doubt, moving a 95 pound weight from the bottom of your front squat to overhead is just about one of the more Work intensive tasks you can do. Work-wise, pull-ups ain’t no joke either — you’re moving your full body weight at least 1 to 2 feet – depending on your arm length. Further, because the rep scheme is the mentally mind-fucking 21/15/9 – every round you go deeper into it, you have no excuse not to keep the intensity up.

Here is what Kevin Daigle had to say about "Fran" on his blog:

http://www.daiglebreathesfire.com/2010/03/if-its-your-first-night-at-crossfit-you.html last March:

FRAN!!!

"The most revered...and feared WOD in all of CrossFit. Your "Fran" time is like the "whattya bench?" of the CrossFit world. The highest pain output in the shortest period of time possible. As we all know, intensity = power....and generally power = pain. The more power you put out, the more work you're doing in a shorter period of time, and it follows the more it hurts. That's just it, Fran HURTS like a kick to cojones with steel pointed wing-tips. Many times, you forget from one attempt to the next just host much it hurts, but you remember quickly. If you've forgotten, the CF Alzheimer's is soon dispatched by the nervous butterflies, cottonmouth, and game-day jitters you feel when you're warming up. Actually, screw that...you start feeling nervous the second the WOD is posted the night before".

"What's great about this workout, is there isn't another WOD in CrossFit that brings the energy level to the gym that Fran does. EVERYONE is fired up for this. It's time to fucking PR, and you will NOT be stopped. {And when you are done and} the pain sets in...excruciating, debilitating pain in my hands and forearms....misery. Fran leaves you feeling physically crippled for basically a whole day. Mentally though, you're on top of the world"

"If this was your first Fran....welcome to CrossFit".

"Battery Acid"...

WOD 1: "Battery Acid"
5.4.3.2.1 reps for time of:
Deadlift (315)
Box Jump (30)


2:02 Rx

2008 CrossFit Games Dead-Lift/Burpee WOD

2008 CrossFit Games Dead-Lift/ Burpee WOD
5 Rounds for Time of:
5 Deadlifts (275)
10 Burpees
4:19 Rx

Here is the final info from the event in 2008:

Another great heat was the 10:20 Men's Deadlift/Burpee workout. The competition was fierce, with the top five finishing within 10sec of each other.

There was a bit of extra drama at the starting, when Brett Marshall took his place in front of one of the bars. Brett hadn't planned on competing. He had been saying for months that he would come only to support his fellow Canadians in their quest to retain the title. But when he got back to Aromas, the spirit of competition was too great. Given his performance the previous year (2nd overall), Dave Castro gave the OK, and Brett was in.

The finishing order for the heat was:

1. Chris Spealler 2:41

2. Eric O'Connor 2:44

3. Ricky Frausto 2:46

4. Pat Barber 2:49

5. Dutch Lowy 2:51

6. Brendan Gilliam 3:18

7. Brett Marshall 3:29

8. Scott Delozier 4:17

9. Jeff Fleming 4:38

10. Edgar Pangilinan 5:26

11. Jason Westfall 5:34

12. Gabe Rinaldi 5:39

Here is video of the event:

"G. I. Jane"...

G. I. Jane

For time: 100 Burpee pull-ups

11:19

I finished with 3x30 GHD Sit Ups

"Car Bomb"...

"Car Bomb"

21-15-9 of:
C2B Pull Ups
 Box Jumps (24)

4:52 Rx (just under 5 min cap)

Finish: 3x30 GHD Sit Ups