AMRAP: Pullups/rows and Burpees

Congratulations to KZ on her 134# backsquat 1RM!

(Compare to Sept. 2012)

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP (again!) in 10 minutes...

  - 5 pullups (or ring rows, inverted rows, barbell rows, jumping pullups)
  - 5 burpees
Keep track of your own rounds; there are lots of ways to do this -- use whiteboard markers on erasable surfaces, move tokens, etc.  

LP:  13 rounds +4 (17kg barbell rows)
BHeg:  11 rounds (ring rows)
KZ:  11 rounds + 5 (20kg barbell rows)
MaTo:  patterning and practicing, burpees and inverted rows
SS:  11 rounds (ring rows)

"Cindy"

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  "Cindy" (modified)

15 minute AMRAP

 - 5 ring rows or jumping pullups

 - 10 push-ups (modified as needed)

 - 15 squats

DH:  14 rounds + 5 (jumping pull-ups, strict push-ups)
KZ:  15 rounds + 15 (ring rows, knee push-ups)
SS:  11 rounds + 3 (1-leg jumping pull-ups, knee push-ups, 17" step-ups)
BHeg: 13 rounds + 3 (ring rows, knee push-ups)
LP:  13 rounds + 3 (jumping pull-ups, knee push-ups)
RD:  13 rounds (strict pull-ups and push-ups)
BB:  13 rounds + 17  (jumping pull-ups and knee push-ups)
KE:  15 rounds + 5 (ring rows + strict push-ups)
KS:  10 rounds (jumping pull-ups + knee push-ups)
KD:  13 rounds + 2 (1-leg jumping pull-ups, knee push-ups)
RD:  11 rounds + 6 (strict pull-ups, strict push-ups, subbed sit-ups for squats)

This is your longest "Cindy" yet!  Compare results to past efforts in March 2013, January 2013, October 2012, and May 2012.

To read:  How much protein do you need?

Double Pyramid of Step-ups, Push-ups, Rows (100 reps total!)

Strength:  3x5's of . . .
  - backsquats, SOHP with barbell rows assistance work (3x 8-10 reps)
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Double Pyramid, reps of 2-4-6-8-10-8-6-4-2 twice . . .
   - weighted step-ups (L+R=1 rep)
   - pushups (modified)
   - ring rows

We've done this rep scheme before, but with different combinations of movements.  For example, on October 17 last fall, it was step-ups, push-ups, and sit-ups; on January 16 more recently, it was step-ups, rows, and sit-ups.  These are all basic fundamental movements we love to combine in a variety of ways.  You can't say we don't like to mix things up for y'all!

KZ - 18:26 (step-ups @ 18" with 6kg dbs)
SS - 20:32 (step-ups @ 17.5", unweighted due to wonky knee)
BHeg - 22:38 (step-ups @ 17" with 5kg dbs)
Coach R - 17:35 (step-ups @ 18" with 25# plate, horizontal ring rows)

Modified Cindy

Strength

3 x 5's
DH worked up to a single-rep max front squat - 165#
SS worked up to a singe-rep max deadlift - 202.4#

Metcon

Modified Cindy

10 minute AMRAP

5 ring rows

10 modified push-ups

15 squats

Friday

KZ: 11 rounds + 9 reps
DH: 10 rounds + 13 reps (strict push-ups!)
BH: 8 rounds + 18 reps
SS:  4 rounds Rx, then 5 rounds + 15 reps (subbing 17" step-ups for squats)

Past efforts can be seen HERE and HERE and HERE.

Fran!

Strength
3x5's of
- frontsquat, SOHP, 1-arm db rows (Kendra and Kara worked on kipping pull-ups)
- powerclean, deadlift, benchpress

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

BB  44#, ring rows - 4:15 (!)
KE  33#, jumping pull-ups - 4:39
KD  33#, ring rows - 4:40
KS  13#, ring rows - 5:30

"Fran"-ish: from the 2012 Crossfit Open

Strength:
3x5's of
   - frontsquat, SOHP, 1-arm db rows
   - powerclean, deadlift, benchpress

Metcon:  Here's one based on the 2012 Crossfit Games Open, WOD #5 ~ Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to those of our recent bout with "Fran" (same movements, different rep scheme).

BHeg:  98 reps, through 15's + 8 thrusters (33# thrusters + ring rows)*
SS:  96 reps, through 15's + 6 thrusters (44# thrusters + ring rows)
BU:  60 reps, through 12's (33# thrusters, lat pulldowns, 6-min. time cap)
KZ:  71 reps, through 12's + 11 thrusters (44# thrusters, jumping pullups)

*In retrospect, Barb thinks she might've skipped the 9's, which means she got 80 reps.  We'll have to do it again to confirm!  :-)

Fran!

Strength
3 x 5's

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

DH  44# bb  -  5:28
KZ  44# bb  -  5:39
SS  44# bb  -  7:27
BHeg  33# bb  -  6:13

BU  33# / pull-downs with 5 plates  -  7:24

"Helen"

Warm-up:  Practice with snatch progression, OH squat

Strength:  3x5's

MetCon:  a modified version of "Helen"

3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

Modified Cindy

Strength

3 x 5's

Metcon

Modified Cindy

12 minutes, AMRAP

5 ring rows (or jumping pull-ups)

7 push-ups

10 squats

Monday

SS: 12 rounds (strict push-ups)

KZ: 11 rounds, +5 ring rows, +5 push-ups (strict push-ups)

BU: 10 rounds, +5 lat pull-downs (at 5 plates), +7 push-ups (modified)

Tuesday
KD:  14 round, +1 push-up (5 strict push-ups per round, jumping pull-ups)
KE:  14 rounds, +5 pull-ups (strict push-ups, jumping pull-ups)
BB:  14 rounds, +5 squats (modified push-ups)
KS:  7 rounds (modified push-ups)
DF:  10 rounds, + 10 squats
BH:  11 rounds (elevated rows)

Past efforts can be seen HERE and HERE.

The Up's -- Pulling Style!

Strength

3 x 5's

Metcon

"The Up's - Pulling Style"  (see the original)

2, 4, 6, 8, 10, 8, 6, 4, 2...  twice!

Step-ups

Ring rows*

Sit-ups

KZ  17:43 (18", 10kg)

DH  19:34 (19" 12kg -- 20kg for first 2, 4, 6!)

SS  20:03 (17", 20#)

PR  21:39 (18", 44#)

BH  19:34 (17.5", 20#, up + down + back up to 10)

BU  12:35 (17", 12kg, subbed modified push-ups, up + down)

KE ~21 minutes (19", 5kg dbs)
KD ~21 minutes (18", 10# dbs)
DF ~ 21 minutes (17.5", 6kg dbs, up/down + back up to 10)
BB ~ 22 minutes (17", 6kg dbs for the first pyramid)
KS ~ 24 minutes (11", unweighted stepups)
BH 19:32 (24", 6kg dbs)

*Coincidentally, there's a great photo on today's Crossfit.com website that shows how "[T]he physical demand in the ring row varies dramatically based on the position of the heels and the height of the rings."  Check it out.

The Dirty Thirty

Strength Training

3 x 5's

Skill Work

Jump stance to squat stance for cleans

Metcon

"The Dirty Thirty"

For time...

30 step-ups (L + R = 1 rep)

30 Russian twists (L + R = 1 rep)

30 Barbell Thrusters (20/15 kg)

30 Ring rows

30 Man-makers (1 push-ups + L pull + R pull = 1 rep)

30 Swings (heavy)

MWF

KZ: 12:20 (MM on knees, 15kg swings)

SS: 13:30 (MM push on knees, pulls in full plank, 30# swings)

T/TH/Sat
DF: 18:41 (35# swings)
BB: 12:33 (subbed pushups for MMs, 30# swings)

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

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.

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

Saturday: "Helen"

Strength Training:  3x5's

MetCon:  a modified version of Crossfit "Helen"

3 Rounds for Time:
   - run 400m (or 0.25 miles on treadmill @ 1.0 incline)
   - 20x swings
   - 10x ring rows

BU - 14:22 (10x 2kg swings, 10x lat pulldowns)
DF - 11:26 (20# swings)
BB - 13:26 (12kg swings)
BH - 14:29 (sub for swings = 20x frontsquats @ 15#)

Partner Workout: Overhead Squats + Ring-/Body-rows

Strength training:  3x8's

Review/Instruction:  Overhead Squats (and a great article from Coach Dan John here)

Metcon:  Partner workout.  Only one person works at a time.  Partner A must complete all reps of the movement before Partner B begins.  Both partners must complete the squats before moving on to the rows, etc.

21-15-9 of . . .

• Overhead squats (training bars, pvc, or air only)
• Ring- or Body-rows