Rest

Run, Light Snatch, Pull-ups, HSPU work.

Weighted Pull-up, Power Clean, Double Unders

Weighted Pull-up 5x1
93# (PR)

5 rounds for time of:
5 Power Cleans @ 185#
20 Double Unders

Time: 7:48

FGB

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 309
Note(s): Used 24" box

Rest

• Main Entry: ¹rest
• Pronunciation: \ˈrest\
• Function: noun
• Etymology: Middle English, from Old English; akin to Old High German rasta rest and perhaps to Old High German ruowa calm
• Date: before 12th century

1 : repose, sleep; specifically : a bodily state characterized by minimal functional and metabolic activities

"Nancy"

5 Rounds for time of:
400m Run
15 Overhead Squats @ 95lbs.

Time: 17:18

Rest

The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit.

Mark Twain

Snatch Grip PP, Thruster, Muscle Up

Pain is never permanent

“The pain of the mind is worse than the pain of the body”

Snatch Grip Push Press 5x3
Worked up to 145#

5 Rounds for time of:
5 Thrusters @ 135
5 Muscle Ups

Time: 9:44

Front Squat, Burpee, KB Swing

Front Squat 6x2 @ 90% 1rm

Then:
21-15-9 reps for time of:
Burpees
KB Swing


205 Front Squat, WOD: 3:34 rx

Snatch, Clean and Jerk

2 Position Snatch
From the Floor and Mid hang
Used 75% of 1rm Snatch
3 sets

Then:
Clean and Jerk 90% of 1rm
every minute on the minute for 15 minutes

Note(s): I clean and jerked for the first 5 and just could not get the weight over head. I switched to power cleans. 90% of my 1rm for 2 reps in less and a minute is pretty tough. I will attempt this again.

Used 185lbs.

Run, Thruster, Ring Push Up

it never lies...

5 rounds for time of:
400m Run
21 Thrusters 75#
21 Ring Push-ups

Time: 24:53

Push Jerk, Tabata WOD

Find 1rm Push Jerk
195#

16 Tabata intervals alternating of:
Deadlift @ 225#
Burpees

Score: 3x DL, 5x Burpee (by lowest reps)

RManMaker, Bodyblasters

10-8-6 reps for time of:
Renegade Man Makers @ 2x 35# KBs
Body Blasters

Time: 13:26

Clean and Jerk, Front Squat

Find 1rm Clean and Jerk
205#

Find 1rm Front Squat
235#

"Nasty Girls"

Find 1RM Push Press
185#

"Nasty Girls"
3 Rounds for time of:
50 Squat
7 Muscle Ups
10 Hang Power Clean, 135#

Rest Day

Deadlift, Ring Push Up, WOD @ CF Laguna Beach

Fun work, Hard play

Find 1RM Deadlift:
395#

Weighted Ring Push-up 5x3
Worked up to 110#

Rest 3 hours then:

WOD @ CF Laguna Beach
Complete as many rounds as possible in 20 minutes of:
10 Wall Ball Shots, 20lb. Ball
10 Pull-ups
10 Ball Slam, 20lb. Ball

Rounds Completed: 12 2/3

"Daniel"

For time:
50 Pull-ups
400m Run
21 Thruster 95
800m Run
21 Thruster 95
400m Run
50 Pull-ups

Time: 18:14

Note(s): I had to do turn arounds for every 400m. Last time I did this WOD in about 17 something with a track. Turn arounds really do hurt your time. I still went hard and banged it out.

I need to work more on my medium to light weightlifting for high to medium reps and same with my gymnastic movements. I feel strong in short and heavy, short and light, but once I get over 12 minutes or so I start to shut down. Longer workouts are coming up.

OHS, SoCal Qualifier Final WOD

Rowing always drains me...

Find 1RM OHS:
195# PR tie

For time:
Row 2k
followed by 6 rounds of:
20 Box Jumps @ 24"
10 Wall Ball Shots @ 20#

Time: 20:06

Dumbbell Thruster, Burpee, Pull-up

Variance: Never forget it

Work up to heavy Snatch:
145#

Note(s): I wanted it to be heavy but not going for a 1RM

21-15-9 reps for time of:
2x 40lb. Dumbbell Thrusters
Burpees
Chest to Bar Pull-ups

Time: 11:54

Squat Clean, Run, Clean and Jerk

When the barbell stares at you, stare right back...

Find 1RM Squat Clean
10 minute cap

1RM: 225# PR tie

Note(s): I managed to squat clean 235 which is 1.5 BW but I just could not stand it up! Front squats are coming up.

WOD: "Heavy Running Grace"
For time:
400m Run
15 Squat Clean & Jerk
400m Run
10 Squat Clean & Jerk
400m Run
5 Squat Clean & Jerk

Time: 13:52
155#

Muscle Up, HSPU

For time:
1-10 Muscle Up
10-1 Handstand Push Up

Round 1 looks like: 1 Muscle Up, 10 Handstand Push Ups
Rounds 2 looks like: 2 Muscle Up, 9 Handstand Push Ups

Time: 36:51

Squat, Deadlift, Box Jump, Ring Dip

I love to deadlift

Warm Up: 1 lap, medball toss

Strength: Back Squat 5x2 @ 80-90%
Note(s): Worked up to 255#

WOD:
21-15-9 reps for time of:
275lb. Deadlift
Box Jump, 24"
Ring Dips

Time: 10:53

Rest

“Rest: the sweet sauce of labor”

Plutarch quotes

Tabata This! Clean, Swing, Run

Workout 1:
8 intervals at each exercise 20 sec work 10 sec rest of:
Pull Ups
Push Ups
Sit Ups
Squats

Note(s): Score by total lowest reps per exercise

Score: 44

Workout 2:
Complete as many rounds as possible in 20 minutes of:
10 Squat Cleans, 95lbs.
15 Russian Swings, 53lbs.
Lap around the gym

Rounds: 5

Advanced Class Begins

Weighted ring dips

CrossFit Brea's Advanced Class is officially up and running. It is also the training regimen for those who want to compete in the games. It is going to be a alot of fun.

Workout:
Timed effort - Task priority
Triplet of:
Heavy Clean and Jerk
Burpee
Snatch

Time: 13:23

Rest

“Sometimes the most urgent thing you can possibly do is take a complete rest”

Ashleigh Brilliant

Rest

"know pain, know gain"

-OPT