Diane

Strength Training
3 x 5's
KZ moved to 5 x 3 on power cleans

Metcon
modified Diane
21, 15, 9 of...
Deadlift (Rx 225#)
Push Press (Rx handstand push-ups)

MWF
KZ: 6:45 (99#, 44#)
SS: 7:44 (99#, 44#)
CL: 13:54 (99#, 92#)

T/TH/Sat
KE: 10:26 (110#, 44#)
KD: 5:13 (57#, 30#)
BH: 11:13 (176#, 66#)
DF: 7:43 (132#, 66#)
BU: 2 full rounds (air squats, 15#)

Comments
Your first time with this metcon, I'd use about 60% of your single rep max on deadlift and about 80% of your 5-rep work sets on overhead press.

This is a short, heavy metcon.  After you've done it once, you'll have a better sense of the proper loading.  Ideally, you'll get this done between 5 and 8 minutes.  Once you go sub-5 with particular loads, bump up the weight, and then work on getting your time back under 5.  If you go over 10 minutes, you're loaded too heavy.  You may have the strength to move whatever loads you're using, but this workout is equally a high-intensity cardio session.

Burpees + Situps

Strength Training

3 x 5's

Metcon

An elegant couplet:

10 minutes, as many rounds as possible:

10 burpees

10 situps

Prior to the metcon, we discussed rocking up from chest to ground, and coming up in a sumo stance, rather than traditional.  Some of you embraced both techniques.

MWF

KZ: 6 rounds + 1 burpee (C2G + jump)

SS: 5 rounds + 5 burpees (C2G + jump)

CL: 4 rounds + 4 burpees (planking)

T/TH/Sat

KE: 6 rounds + 4 burpees (C2G)

BH: 5 rounds + 10 burpees (C2G + jump)

DF: 5 rounds (planking)

BU: 5 rounds + 1 burpee (C2G)

Good work athletes!

Lucky 7's

Strength Training:  5x3's

MetCon:  Lucky 7's
(Repeating a triplet from back on Oct. 5.)

7 rounds for time . . .

• 7x thrusters (barbell or dumbbells)
• 7x ring rows
• 7 jingle-jangles in P7 (5m shuttle-sprints, 7 lengths)

BB - 10:49 with 15# bar

BH - 12:40 with 44# bar

DF - 11:40 with 44# bar

CL - 15:46 with 33# bar

"Just 9 Minutes"

Strength Training:  3x5's

MetCon:  "Just 9 Minutes" from Crossfit Invictus

Three rounds for max reps of . . .
    - 1 minute of powercleans
    - 1 minute of frontsquats
    - 1 minute of pushpress
    - 1 minute of rest

From Invictus:  "Prescribed loads are 95# for men and 65# for women - light enough to make continuous motion a reasonable goal.  Scale up or down as you see fit."

Correction:  I think KE used a women's bar, which means her load was 37#, not 48#.

High-Intensity Intervals

Strength
3 x 5's

MWF Group 1 - Stair Sprints
From Auxy Gym Landing to Roof Landing
Full Sprint - Max Effort
6 rounds, on the 1:15
DH, KZ

See my previous commentary on stair sprints here.

MWF Group 2 - Rowing
1 min max effort
1 min rest
5 rounds
BH, CL

T/Th/Sat - Shuttle Sprints
6 Rounds in the Auxy Gym
0:40 running
1:00 rest

KE: 5.0, 5.5, 5.5, 5.5, 5.5, 6.0
KD: 5.5., 5.5, 5.5, 5.5, 5.5, 5.5
DF: 4.5, 4.5, 4.0, 4.5, 4.5, 5.0
BH: 4.0, 5.0, 6.0, 6.0, 6.0, 6.0
BU: 4.5, 4.5, 4.5, 4.5, 4.5, 4.5

Ladies Who Lift Heavy Stuff!

Some inspiration for the ladies . . . .

Here's a clip of some hard-working women lifting heavy at Atomic Athlete in Austin:

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"Karen" ~ 150 wallballs for time

Strength Training:  3x5's

MetCon:  "Karen" ~ 150 wallballs for time.

DH = 8:25 (12#)
KZ = 9:30 (11#)
BHeg = 10:07 (8#)
BB = 8:31 (10#)
BHam = 9:51 (12#)
BU = 10:49 (8#)
DF = 9:24 (11#)

Note:  Be careful of your face!  (LK got knocked in the forehead with a 10# ball!)

The Up's!

Strength
3 x 5's

Metcon
2, 4, 6, 8, 10, 8, 6, 4, 2
Twice!
(100 total reps)

-Step-ups with weight (1 rep = left and right step)
-Push-ups
-Sit-ups

MWF crew
KZ: 17:11 (19", 22#)
DH: 17:22 (18", 22#)
BH: 18:53 (17", 20#) - all but the final 6, 4, 2
LK: 10:01 (17.5", 0#) - did 1/2 the workout, b/c first day!

KZ and DH both finished the first half in 8:36, which means they both went faster on the second time through.

TThS crew
KD:  17:07 (17.5", 20#)
KE:  17:21 (17", 22#)
BH:  25:09 (19", 20kg)
BB:  16:30 through the last 8's (13", 24#)
DF:  11:42 for 1 round (2 blues, 20#)
BU:  17:43 (2 blues, 20#)

Good work, everyone!

Revisiting: 3x 1-minute stations WOD

Strength Training:  3x5's

MetCon:  Revisiting a WOD we did back on August 27 . . .

3 rounds for max reps of:
   - 1 minute max air squats
   - 1 minute row (for calories)
   - 1 minute DB swings
   - 1 minute rest

Outstanding improvement!  Many of you used heavier loads today, or performed more reps in the same time, than 6 weeks ago.

Rowing, Box Jumps, Swings

Strength
3 x 5's

Metcon
3 rounds, 1 minute each of ...
-Rowing
-Box Jumps
-Swings
-Rest

Good read: 6 Factors That Might Be Preventing You From Building Muscle

1.  You aren't eating enough.
2.  You aren't eating enough protein.
3.  You aren't lifting enough weight.
4.  You aren't achieving correct form.
5.  You are working out too much or too little.
6.  You are doing too much cardio.

See the details here.

CrossFit Cindy

Strength
3 x 5's

Metcon
1/2 Cindy
On the minute for 10 minutes:
   - 5 ring-rows
   - 10 push-ups
   - 15 squats

Friday:  DH, BH, KZ, and PR all held pace and completed all 10 rounds.  Good work!
Saturday:  BB completed 10 rounds on the minute, as did BU, with modified reps (5/5/10).  BHam worked at a steady pace with rest as needed for 8 rounds.

Invictus Partner WOD: swings, burpees, boxjumps

Strength Training:  3x5's

MetCon:  (adapted from Crossfit Invictus, Sept. 22)
In teams of two, with only one partner working at a time, complete THREE rounds for time of . . .
    - 50 kettlebell swings
    - 40 burpees
    - 30 boxjumps

Team DH+PR:  18:16
   - DH used 30# for swings, 19" boxjumps
   - PR used 20# for swings, 24" boxjumps
   - swings split 25/25, burpees in 10's, boxjumps 15/15

Team KZ+BHeg:  21:19
   - KZ used 12kg for swings, 17" boxjumps
   - BHeg used 15# for swings, subbed step-ups (x2) for boxjumps
   - swings split 15/15/10/10, burpees in 10's, boxjumps 8/8/7/7

Team BB+BHam:  16:39
   - BB used 12kg for swings, 2 blue boxes + 20kg plate for boxjumps
   - BHam used 35# for swings, 19" boxjumps
   - swings split 25/25, burpees in 10's and 5's, boxjumps in 15's

Team KE+KD:  15:16
   - KE used 30# for swings, 11" boxjumps
   - KD used 20# for swings, 2 blue boxes for boxjumps
   - swings split 25/25, burpees in 10's and 5's, boxjumps in 15's

Team BU:  12:40
   - going solo, with an invisible partner, resting as needed
   - 10# swings and stepups on Reebok step

T/TH/Sat - Shuttle Sprints!

Strength

3 x 5's

Metcon

Shuttle sprints in the Auxi gym

0:40 running

1:00 rest

6 rounds

No joke!

KE - 4.5, 5.0, 5.0, 5.0, 5.5, 6.0

KD - 5.0, 5.0, 5.5, 5.5, 5.0, 5.5

BB - 4.0, 4.5, 4.5, 4.5, 4.0, 4.5

BU - 4.0, 4.5, 4.5, 4.0, 4.5, 4.5

BH - 4.0, 4.5, 4.5, 5.0, 5.0, 5.0

MWF - Stair Sprints!

Strength Training
3 x 5's

Metcon

MWF - Stair Sprints
Main gym, external stairwell.  From the first landing to the top.

5 rounds - all out effort.
Approximately 15 seconds up.
1 minute rest between rounds.
Sounds easy on paper.  Brutally challenging in reality.

Commentary

Here's a bit more from a subsequent email exchange with the athletes who ran 'em:

"Glad you both enjoyed it!

Stair sprints are great for us older folks, because they put much less stress on the hamstrings, compared to all-out flat-ground sprinting.  I speak from experience, having pulled both hamstrings several times running on turf, and never having once felt the slightest twinge while sprinting stairs.

That difference is especially important when doing conditioning at the end of a practice.  The hamstrings are primarily Type II fast-twitch muscle fibers that fatigue quickly.  Flat-ground, max-effort sprints should come at the beginning of a practice, just after a warm-up.  Stair sprints, on the other hand, are a perfect finisher!

Next time we do ‘em, we’ll shorten the distance by a flight or two.  I really do want you to be able to maintain fast turn-over until the very end.

Again, impressive work, you two."

Lucky 7's

Strength Training:  3 sets of 5's

MetCon:  "Lucky 7's"

7 rounds for time of . . . 

• 7x thrusters (with barbell or dumbbells)
• 7x ring rows
• jingle-jangles in P7, 7 lengths

Friday:

    PR:  44# bar, 10:28

    DH:  10kg dbs, 10:09

    KZ:  5kg dbs, 9:44

    BHeg:  subbed 30# pushpress and step-ups, 10:38

Saturday:

   BU:  15# bar, 10:50

   BB:  15# dbs, 9:14

3 x 3-minute rounds: swings + pushups

Strength Training:  3x5's

MetCon:  Against a 3-minute running clock, complete as many rounds and reps as possible of . . .

• 10x kettlebell/dumbbell swings
• 10x pushups

Rest 60 seconds between sets, and complete a total of 3 sets.

Wednesday:
    DH (35#):  4+4, 3+18, 3+18
    SS (30#): 3+6, 3+7, 3+10
    RI (20#): 4, 3+10, 3
    BHeg (15#): 4, 3+13, 3+14
    KZ (12k): 4+10, 4+7, 4+10

Thursday:
    KE (30#):  3+11, 4, 4+7
    BB (12kg):  5+9, 4+18, 4+14
    BU (15#):  3, 3, 2+14
    BHam (35#):  3+10, 4, 3
    KD (20#):  4+10, 3+15, 3+10