Defy Physics Yo

A1. Front squat @ 30X1: 4-6 reps x 4 sets; rest 2 minutes
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets

a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75

Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#

For Tat

AMRAP in 15 minutes:

5 power snatch, 135/95
10 ring dips

Subbed behind-the-neck-snatch-grip-push-presses for power snatch... tryna be relatively careful with the low back. Rolled with 55kg... 7 full rounds, 1 behind-the-neck-snatch-grip-push-press. Kept a pace that I could really concentrate and keep my midline stabilized.

Tempo People, TEMPO

A1. Back squat @ 30X1: 3,3,3,3,3; rest 30 sec
A2. 5 Box jump AHAP; rest 180 sec x 5
B1. 10 ring dips @ 3111; rest 45 sec x 4-5
B2. AMRAP kipping pull ups; rest 45 sec x 4-5
C. Med ball sit-up toss x 10; rest 60 sec x 3

Dunno if it was the early WOD or the rep cadence but the squats today weren't feelin real good. Did working sets of 205, 215, 225, and 230x1(f) before running out of time. That last set was feeling ok but I paused a tad bit too long at the bottom and couldn't dig myself out. Used a 30" box with 45 and 35 plates stacked on top.

Ring dips and pull-ups I did rx'd but only got 3 full sets in. I stuck with 25 pull-ups per round.

Med-ball sit-ups were just silly... used a 20# ball.

No Hablo

Deadlift
Work up to a heavy single using resistance bands

"The Classic"
10 rounds AQAP:
10 pull-ups
10 ring dips

Dos cientos curenta cinco con los bandas gris

14:21 scaled to 7 ring-dips per round

Clocked-Out

Hang Power Snatch
3-2-1-1-1

5 rounds, not for time:
1 strict muscle-up + 10 ring dips

Unbroken Wall-Ball:
10 sets of 10 unbroken wall-ball for time, 20 pound ball

125# (a little ugly, came forward a bit)
5 rounds: 1 strict mu and 8 (mostly) strict ring dips
Not sure of my time on the wallballs... finished after Rylan, but pretty sure I did more than 100

Rikishi

AQAP:
21 Sumo-deadlift high-pull, 135 pounds
800m run
50 Ring dips
800m run
21 Sumo-deadlift high-pull, 135 pounds

12:40 @ 135# sub row

30/30 Club ESPN On Tha Screen

Hang Snatch
Work up to a heavy single

30/30
5 rounds for total reps:
Kettlebell swing (1.5 pood), 30 seconds
Rest 30 seconds
Double unders, 30 seconds
Rest 30 seconds

120#
88/175 rx'd

BONUS ROUND: tabata ring dips (kipping): 12/12/10/10/6/6/6/4
crash and burn baybeee!!

Easy E

"Elizabeth"
21-15-9 of:
135# cleans
Ring Dips

This was my first time to do Elizabeth and after hearing the horror stories floating around the box I decided to run with 115# on the cleans. My total time was a flat 8:30 with kipping ring-dips. A lot of room for improvement here... mostly on the cleans (go figure).

Waited a bit then switched gears and hit the barbell. The rx'd workout was:
Behind-the-neck Split Jerk
2-2-2-2-2

I liked these! They helped me focus on 1.) my hip extension and 2.) my split-stance without much apprehension about the weight on the barbell. Worked up to a successful 185 and then my shoulders decided I was done. Since we weren't doing the clean portion of the lift Trey suggested I widen my grip on the barbell... think this helped a lot.

Silly Saturday Snatch

Hang Snatch
3-3-3-3-3

4 rounds for time:
10 chest-to-bar pull-ups
15 ring dips
20 box jumps
25 air squats

Didn't realize how wrecked I was until I got to the box. Diane did her work well. So I took it very easy on the snatches. I did hang power snatches and never did more than 85#. In fact, I mostly did 5x75# and worked on "form" which I would say was almost acceptable. ALMOST.
The met-con I did rx'd and finished in 7:14. The ring dips were the limiting factor fo sho. 45 of them suckas was just BEAST. The box jump/squat couplet got the quads runnin hot too.

Push-Press

Push-press
1-1-1-1-1-1-1

170# weak sauce... but a PR. That puts me right at 30% of my strict press. Ran an easy 2 miles before warm-up... Also did 3x10 ring dips after WOD

Hangin' TOUGH

3 rounds:
Max pull-ups, 1 min
Max ring dips, 1 min
Rest, 1 min

This was a subbed WOD for the one posted on the box today. Still taking it easy with the hip so didn't think 3x20 front squats would be beneficial. Did this wearing a 20# weight vest... not fun. My counts were 24/12, 21/9, and 21/7. Consistent with the pull-ups... NOT so consistent with the ring dips. I'm usually better at the dips. I'm thinkin the coupling with pull-ups definitely took it's toll on my shoulders.

I also did 30 ghdsu's with the weight vest... time was 2:01

Wanted: Bilateral Anterior Deltoids

The rx'd WOD was "Nancy," which is 5 rounds of:
400m run
15 x Overhead squats, 95#

It's only been 8 days since I strained/tore/hurt/pulled/whatever my groin so I'm still tryna take it easy with the squat movements. THEREFORE, I subbed a 20# weight vest and fifteen ring-dips for the overheads. 75 of theses weighted sonsabitches was ZERO fun, but I got it done. 19:00 total time. Legs/groin felt fine on the runs.

weight: 172.0

Three Tomatoes Were Walking Down The Street...

Playing a lil catch-up on the blog... I've been documenting times/weight/performance on the CFDC site but haven't been transferring the shiz to the FOUR-SIX and TWO. Gonna do that now so most of the following entries will be short 'n sweet. There will be an occasional weight recorded which I have been monitoring fairly consistently. Here weeeee go...

Interval Elizabeth

1:1 work ratio between rounds

21-15-9

Squat-cleans/Ring Dips

"Took it easy" today with 115# to work on my technique and ROM, my cleans are a work in progress... Ring dips have come a long way, no band today

4:49, 3:18, 1:36

A Second Helping of Pain

10 rounds, for time of:

10 Ring Dips
10 Pull-Ups

I used el bando rojo for the ring dips on this number, kipped my chin over the bar for the pull-ups. This WOD probably would not have been as bad (and I might have finished) if we hadn't done 50 chest-to-bar pull-ups earlier in the week. My hands looked like raw hamburger after the fifty... they like hammered shit after the hundred we did today.
I was half way through my 9th round when I hit the time cut-off at 15:00 min. I stopped midway though the WOD to tear off the grip tape I had around my hands and this cost me dearly. We also had judges/counters today to keep us honest... good stuff.
On a side note, I can't wait to be able to do ring dips at high volume without assistance. My last 2 crutches are the band on rings and the ab-mats on HSPU's. THEN all I gotta do is master muscle-ups and double-unders before my CrossFit repertoire is complete... at least on a novice level. Self improvement is sweeet and like my man Spencer says, it's all about the pursuit.

Word.

Jalopeno Aveoli

3 Rounds, for time:

10 Clean and Jerk, 135 pounds
15 Ring Dips
20 Kettlebell Swings, 53 pounds

I did this with 105# and I used a red band for the ring dips. The biggest hurdle to my time was the cleans/jerks which just ATE the clock... those damn cleans always make me breathe fire! I was able to cruise through the dips and swings with very little rest. Again, I can't remember my time... wanna say around 12min? Gotta get back on track with my posts.

All Kinds of F*cked Up

So today's WOD started off as 3 rounds of:

7 Muscle-Ups (sub 3 pull-ups/3 ring dips per)

15 225# deadlifts

1000m row

Apparently this was WAY too long for us to finish in a 1 hour session with such a large group so the deadlifts were cut down to 10 reps and the row was cut to 300, but we added a 4th round. I scaled the deadlifts down to 185# to help me stay consistent. I used a red band on the ring dips. On the pull-ups I started with body weight then halfway through had to use a red band. Sam says my total time was 20:17 but I don't see how this could be right since I finished before some of the folks in the first heat (I was in the second). Anywho, it was a good WOD and people were breathing fire and running around like chickens with their heads cut off looking for an empty station. I hope to get wrecked doing the original WOD some day.

JT

21-15-9 Reps for Time:

Handstand Push-Ups
Ring Dips
Push-Ups

13:41...

-mostly 2 x jumping dips, started with a few b.w.
-did 21 HSPU with 2 mats, got wrecked, then finished the 2nd and 3rd rounds with
the infamous prison showers
-reg push-ups were a breeze... riiiiight

This was the first time I've done jumping ring-dips... usually I would use a red band. I thought that the jumps would help me keep a more natural body position and provide for a greater ROM, but my legs did much more of the work than I would have liked and in the future I'll use the band to keep the emphasis on my weak lil deltoids.

This was the best I've done on the hspu thus far... still plenty to work on though