Tuesday
Power Snatch, Row
3 Power Snatches @ 135# every minute on the minute for 30 minutes
8 Intervals of 30/30 for max meters
Meters: 1359 completed
Cool Down: 60 Burpups
Note(s): Burpup challenge is officially over. It was a lot of fun but at the same time frustrating. I could only do these at the gym. I was either busy filming, doing a wod, or training so it got tough to keep up. I am just glad I accomplished this challenge.
Monday
Thruster, Hang Power Clean, SDHP
Saturday
Friday
Burpee Pull-up, KB Swing, Ball Slam
5 Rounds for time of:
5 Burpee Pull-ups
10 KB Swing @ 53#
15 Ball Slam @ 20#
Time: 12:11
5 Rounds of:
30/30 Double Unders
Rest 2 minutes then:
5 Rounds of:
30/30 AirDyne
5 Burpee Pull-ups
10 KB Swing @ 53#
15 Ball Slam @ 20#
Time: 12:11
5 Rounds of:
30/30 Double Unders
Rest 2 minutes then:
5 Rounds of:
30/30 AirDyne
Thursday
"G.I. Sissy Fran"
CF Brea @ the Patch (I am standing next to Josh Everett)
For time:
20-1 Thrusters @ 95#
1-20 Burpee Pull-ups
Time: 1 hour 26 minutes and 18 seconds
Note(s): Combination of "G.I. Jane" and "Fran" using the "Sissy Test" ladder. Rounds stagger.
Example:
Round 1:
20 Thrusters followed by 1 Burpee Pull-up
19 Thrusters followed by 2 Burpee Pull-ups
Final Round:
1 Thruster followed by 20 Burpee Pull-ups
Wednesday
Rest Day
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn’t say a word.
CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.
What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.
Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.
Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.
Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.
Sometimes, lying on the floor is its own reward.
Tuesday
Mr. Joshua
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Note(s): Used 255# for the deadlift because we do not have 2.5lb. plates @ the gym. This was for you Joshua, rest in peace.
Monday
Squat Clean, HSPU, Ring Dip
CrossFit - The Evolution from Jordan Gravatt on Vimeo.
Front Squat 5x3
1) 185
2) 195
3) 205
4) 215
5) 225
Complete as many rounds as possible in 20 minute of:
5 Squat Clean @ 155#
10 HSPU
15 Ring Dips
Rounds: 3 + 5 Squat Clean + 10HSPU
Sunday
Saturday
Workout @ the Patch
Friday
Pull-up, Wall Ball
Mainsite WOD flipped.
For time:
50 Pull-ups
50 Wall Ball
35 Pull-ups
35 Wall Ball
20 Pull-ups
20 Wall Ball
Time: 10:26
Note(s): Did this WOD @ CF Laguna Beach today. It was great meeting all the trainers. 38 Burpus will done @ CF Brea
Thursday
Row, Jump, Wall Ball
Warm-up:
36 Burpups
Workout:
3 Rounds for time of:
500m Row
20 Box Jumps @ 30"
20 Wall Ball @ 20#
Time: 17:04
Note(s): I am extremely sore from yesterdays heavy WOD. I wanted to do something light and fast that would get the blood pumping. My but is really sore from rowing, my quads are done from box jumps and everything is sore after wall ball. Good workout today. I definately enjoy programming to my weaknesses.
Wednesday
Deadlift, Thruster, Muscle-up, Burpee
Warm-up:
34 Burpups
Workout:
Deadlift
1x3 @ 80% (335)
2x1 @ 90% (365)
3x1 @ 95% (395)
5-4-3-2-1 reps for time of:
Deadlift @ 2 x Bodyweight (310) used 315#
Thruster @ Bodyweight (155)
Muscle-up
Burpee
Time: 8:47
Tuesday
Rest Day
Note(s): 32 Burpups
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do.
I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."
-Mark Rippetoe
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do.
I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."
-Mark Rippetoe
Monday
Squat, Pull, Push, Push-Press, Box Jump
5 Rounds for time of:
225lb. Back Squat, 3 reps
6 Pull-ups
9 Push-ups
Time: 4:40
10-9-8-7-6-5-4-3-2-1 reps for time of:
95lb. Push-Press
Box Jumps @ 30"
Time: 6:19
Note(s): Warmed up with 10 burpups and cooled down with 20. Tomorrow is definately a rest day. I am also planning on cycling completely off caffeine for a week to see how I feel in my WODs. I will still drink green tea in the morning but coffee is now a no go. Let us see what happens...
225lb. Back Squat, 3 reps
6 Pull-ups
9 Push-ups
Time: 4:40
10-9-8-7-6-5-4-3-2-1 reps for time of:
95lb. Push-Press
Box Jumps @ 30"
Time: 6:19
Note(s): Warmed up with 10 burpups and cooled down with 20. Tomorrow is definately a rest day. I am also planning on cycling completely off caffeine for a week to see how I feel in my WODs. I will still drink green tea in the morning but coffee is now a no go. Let us see what happens...
Sunday
Push Jerk, Thruster, Muscle-up
Skills / Warm-up:
Back Lever
10 Burpups
Push Jerk 4 heavy singles
1) 185
2) 195
3) 205
4) 215 (fail)
5 Rounds for time of:
135lb. Thruster, 5 reps
5 Muscle-ups
Time: 8:11
Note(s): Started the day with 10 burpups and ended the day with 40 burpups for a total of 50 which makes me even for missing so many days. I am glad to be back on track. Tomorrow I have to only do 30.
Saturday
Hang Squat Clean, Ring Dips, Sit-ups
Complete as many rounds as possible in 20 minutes:
115lb. Hang Squat Clean, 15 reps
12 Ring Dips
21 Sit-ups
Rounds: 5 +12 Hang Squat Clean
Note(s): 80 Burpups to make up for my transgressions. I am going to do 50 tomorrow to seal the deal as punishment and a warm-up :)
Friday
Rest Day
"If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place."
~ Nora RobertsNote(s): I have to postpone the burpups again. I will do extra to make up for the missed ones. On the 30th of June I will do "GI Jane" 100 Burpups for time.
Thursday
Hang Clean, Row, Burpees, Run
Hang Power Clean 5 heavy singles:
1) 185
2) 195
3) 205
4) 215
5) 225 (fail)
3 Rounds for time of:
500m Row
21 Burpees
400m Run
Time: 16:27
Note(s): Burpups are going to be put on hold for today... I cannot feel my legs. I will make them up tomorrow.
Wednesday
OHS, "Grace"
Overhead Squat 5x3
1) 95
2) 115
3) 135
4) 145
5) 155 (PR)
Rest 5 minutes then:
"Grace"
30 Clean and Jerk for time @ 135lbs.
Time: 3:40 (PR)
Tuesday
Sunday
Deadlift, Ring Push-up, "Jonestown Sprint"
Saturday
"1 Bar 3 Girls"
21-15-9 reps for time of:
Thruster
Pull-up
Clean (Squat)
Ring Dip
Deadlift
Handstand Push-up
Time: 33:24
Weight used on lifts: 95lbs.
Friday
OHS, Power Snatch, Box Jump
Thursday
Wednesday
Muscle-up, Wall Ball, SDHP
Skills / Warm-up:
Back Lever
Front Lever
6 Burpups
5 Rounds for time of:
3 Muscle-ups
30 Wall Ball shots, 20lbs.
7 Sumo Deadlift High Pull, 135lbs.
Time: 21:38
Note(s): Misread the workout, it was only 6 SDHP. 7 Made it more fun any ways.
Back Lever
Front Lever
6 Burpups
5 Rounds for time of:
3 Muscle-ups
30 Wall Ball shots, 20lbs.
7 Sumo Deadlift High Pull, 135lbs.
Time: 21:38
Note(s): Misread the workout, it was only 6 SDHP. 7 Made it more fun any ways.
Tuesday
Shoulder Press, KB Clean & Jerk, L-sit
Monday
Recovery Workout
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