WOD: Filthy Fifty

Workout

50 reps of each, finish all of one exercise before moving to the next

-2 hand swings

-push ups

-squats

-jumping jacks

-hindu push ups

-straight leg sit ups

-burpees

-flutter kicks (2 count)

-power lunges

-T push ups

-walkouts to elbows

-hindu squats

-leg lifts

-mountain climbers (2 count)

Results

54 minutes and some change. This was brutally fun! I used a 24 for the swings, which was the easiest part of it.

Gonna enjoy my rest day!!

WOD: 10 x 3min Hell

Workout

10 rounds: 3 min on, 1 min off

-4 double kb press

-4 double racked kb squat

-4 double racked kb lunge

-4 double swings

-Alternating ropes for the remaining time

Results

This one looks a lot easier than it is. When the 3 min clock started, we did the bell work. Once we were done with those, we jumped on the ropes for the remaining time.

I varied weight throughout but stuck to mostly 20s for the presses, 20s or 16s for squats and 16s for the lunges and swings. I went a little heavier early on, but that didn't last long, e.g. I did the entire first round with 24s...just the first round.

I usually had about 1:30 left to go on the ropes. I actually did decent with the ropes, breaking mostly to re-grip and went nonstop through a few rounds.

This one was an absolute killer! 4 reps doesn't sound like a lot, but it feels like a bunch (especially when holding the bell in the rack)!!

WOD: Monday Circuit

Workouts

5 rounds, 1 min on, 30s off

-sumo squat high pull

-walkout to clapping pushup

-two hand swings

-band pulls

-medicine ball shuttle throw

Results

Nothing too exciting here, but a good one nonetheless. I used a 16 for the high pulls, and tried to do them slow. These are one of the exercises that I'll feel in the lower back if I go too hard. The walkout to pushups are always fun, but I think I'd prefer to them by reps and not time - 1 min never seems long enough...or maybe I'm just slacking on them.

I used a 20 for the swings and averaged about 35 a minute. For the band pulls (rows, or whatever you call them), I stood the first 3 rounds and sat for the last 2. I tried to go at even pace and concentrate on my form. I averaged just over 20 a set.

For the med ball throw/chase/repeat, I threw from my chest the first round, backward over my head the second, from the sides the 3rd, over head (like a throw in) the 4th and from the chest again on the last round. Those are always killer!

WOD: One Arm Long Cycle

Workout

20 minute one-arm long cycle, switching arms as often as needed

Finished with a 1000 meter row

Results

Used a 20kg for the long cycle. It wasn't easy but I made it. I started with 7 reps per arm, then dropped down to 5 per arm briefly, then 4 reps which I was at for a while. I finished at 3 reps per arm.

I finished the row in about 4:10 which I was happy with.

WOD: Intervals

Workout

6 rounds, 1 min on 45s off

-alternating ropes

-tire jumps

-double ropes (from knees)

-shredders

-exercise ball rollout + leg curl

Results

I do like a good circuit! I did pretty well on the alternating ropes, stopping briefly in one or two rounds to re-grip. The first and last rounds of the tire jumps, I just jumped up and stepped down. For the middle rounds, I jumped in, then out, turned around repeated. Those were fun!

I did ok with the double ropes from my knees. I failed on most rounds briefly near the end. My hands kept slipping off the bell during the shredders which was frustrating but no big deal.

For the last exercise, we rolled out on the ball, then did a leg curl with the ball, rolled back the other way and repeated....another good one!

WOD: Going Heavy Again

Workout

10 rounds

-5 press right

-5 press left

-10 goblet squats

-10 two-hand swings

Results

For the presses, I used a 28 for the first half and a 24 for the second half. I was hoping to get a little more out of the 28, but my form was starting to go.

I used a 24 for all of the squats. I probably should have tried a 28, but I still hate squats. And I used a 36 for the swings. It felt good to swing.

WOD: Swing Sandwiches

Workout

8 rounds (I think), 1 min each exercise, no rest until the end of the round

-swings

-[exercise]

-[exercise]

-swings

Results

Another evil workout! I think the rest between rounds was 1 or 2 min. It felt long enough at least, which was nice.

The swing exercises switched each round and included two-hand, alternating, shuffle and one-arm. I can't remember all of the couplet exercises or which ones went together, but here are some of them in a random order: moving walkouts, walking lunges, backward walking lunges, inchworm pushups, squat thrust jumps, duck walks, tabletop walks, pushup plank, elbow plank, side elbow planks, side T planks, tabletop holds etc.

I liked this one...cool format!

WOD: Heavy Day

Workout

-ladder 1-5, one-arm press (l/r)

-30 swings

-ladder 1-5, racked squat (l/r)

-30 swings

-ladder 1-5, one-arm rows (l/r)

-30 swings

-ladder 1-5, racked lunges (l/r)

-30 swings

-5 tgu l/r (switch sides as needed)

-30 swings

Finished with a tabata of wall balls

Results

Felt good to get a heavy day in. I used a 28 for the presses. I used a 32 for the squats (had to hold it in the rack with the opposite arm). I used a 28 for the rows, but that was pretty heavy. I think I kept my form good though. I dropped down to a 16 for the lunges and used a 20 for the tgu (2 right, 2 left, 2 right, 2 left, 1 right, 1 left).

I used a 32 for the first 3 sets of swings and then dropped down to a 28. My grip was just about gone! And the wall balls sucked but make a great finisher!

Oh and I finally pressed the 32 today after my warmup (only tried my right arm). So that's cool

WOD: Sport Stuff

Workout

-6 min one-arm swings, alt right/left on the minute

-2 min cleans right, 2 min cleans left

-2 min push press right, 2 min push press left

-2 min long cycle right, 2 min long cycle left

-6 min one-arm swings, alt right/left on the minute

Finished with some rope pulls.

Results

An oldie but goodie! I used a 16 the whole way through which felt good. The swings were the toughest and I failed a few times during the last 6-min set.

For the finisher, the rope was wrapped around one of the poles on the sled. First set of pulls were standing. The second were laying down and pulling the rope toward me and over my head. The last set were from the pushup plank position, pulling with one-arm, switching arms as needed....fun stuff!

WOD: Good Circuit

Workout

4 rounds 1:05 work, 33s rest

-goblet presses

-swings

-single rope (2")

-medicine ball slams

-box jumps

Finished with a 1000 meter row

Results

Felt good to get back to some interval training. I used a 20 for the presses and swings. I was struggling with the presses toward the end of the sets, but I think that's good. Swings weren't bad.

We did single waves the first 2 sets on the ropes and side to side on the last 2. Always a good time. The ball slams were fun too. For the box jumps, I think it was a 20" box. But there was another lower box there too in case you wanted to use it. So for the last set, we jumped on the lower, then down to the floor, then up on the higher box and then back to the floor....then turned around and went back. That was killer!!

I finished the 1000 meter row in about 4:30. I kept a decent pace but wasn't pushing myself too hard. Hadn't been on the rower in a while and kind of had an itch to get on there.

WOD: Big Ladder

Workout

Reps of 5, 10, 15, 20, 20, 15, 10, 5

-goblet presses

-goblet squats

-goblet reverse lunge

-25 swings

Finished with some ring work

Results

This one killed me!! I used a 16 all the way through and was huffin and puffin pretty much the whole time. I'm glad there were a few others in the class to pace against, otherwise I would have done it much slower.

The presses weren't bad. I still hate squats and now hate lunges. And the swings just added a knockout punch to my lungs. I guess my arms a kind of week too, because the weight gets heavy for me after a while with goblet stuff.

The finisher was supposed to be 20 ring dips, 20 hamstring curls and 20 prisoner pushups (I don't really know what the last 2 are called). I did ring dips last, did about 3 0f them and called it quits. They're tough.

For the curls, you lie on your back, put your feet in the loops and then bring your knees to your chest while thrusting your hips off the ground. The prisoner pushups are similar, only you flip over and get into a pushup plank position. Then you bring your knees into your chest while you throw your butt up into the air (so you make an upside down V).

Good to be back!!

WOD: Catching Up

Been in Hawaii without a computer for about week, so I haven't updated the blog. Here's a quick a recap of my vacation workouts...

6/3 (hotel room)

On the 2 minute mark for 20 minutes: 12 burpees

6/5 (monkey bars just off the beach)

Crossfit Cindy: 5 pullups, 10 pushups, 15 squats...as many rounds as possible in 20 minutes. Got 12 rounds

6/8 (just off the beach)

5 deck squats, 10 prisoner lunges, 15 super planks...10 rounds