June 28, 2005
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
CrossFit Certification June 2005 - Class 14
Posted by lauren at June 28, 2005 5:48 PM
is this a joke?
LOL, my 2nd WOD is going to be a SOB
Hmmm So Skeered! Dont know ill make it!
Creepy, I was just thinking we hadn't seen her in a while.
Oh yeah, this is one of the workouts for the sub-ten club at CF North. I wonder if there'll be any takers...
oooooooohhhh this is gonna be a fun one!
Made it through only my second WOD, and my pull-ups are up from 4 to now a personal best 5 in just two weeks..not bad.
400 metre runs were 20 metre shuttles in the back yard.
ohs were with 25kg, these are something i really need to work on.
finished off with 3 sets of 10 pull ups.
Damn, lost the paper with my time on it for this. Ran on treadmill and used 95lb. All as rxed.
Times for treadmill were:
Abdominal exercises, about 120 reps.
Wing Chun on the mats tonight, 1 1/2hrs
17:12. About 5.5 mins better than last time - plus I used more weight, 55# for OHS. All runs at 7:30 pace at 1% incline. CF warmup to start, hollow rocks and L sits to end.
5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
Round 1-2:04 2-1:97 3-2:17 4-2:33 5-2:07 Total- 10:58
using 55 lb for OHS. Still my first week and showing improvement already. THIGHS ON FIRE. Didnt think this one was as deserving of a name as yesterdays.
Nancy as Rx'd
Legs were still numb from yesterday, so they didn't really hurt. I was surprised how fried my grip was, probably from fighting those few OHS reps that were trying to get away from me.
It was hard to shave myself afterwards.
first two sets of OHS were unbroken :)
16:26 First time with the OHS and I dropped the weight down to 85 for all but the first set. All runs were between 1:32 and 1:26
My gym isn't set-up well for this: the free-weights are on a different floor from the treadmills, and lifting then getting outside to run would also be v. time consuming - what would anyone recommend? Skipping at a sprint pace for 90s? Any help would be appreciated...
I never thought I would be able to type a sentence like the one I am about to type:
Doing Nancy would have woken up my wife. So I did Diane instead.
Translation: It was raining, so I couldn't run outside, and my treadmill is really noisy. To top it off, I forgot to start the stopwatch for Diane.
Didn't that song win a Country Music Award last year?
as rx'd 14:01.
Going to do a mile swim for lunch. Thanks for the great work-outs.
dropped the weight to 30 kg because last time my technique was awfull, this time I made sure every rep was as good as I could do it.
fell a couple times on the squat (wet grass...burr). I couldn't do 95#, and didn't have smaller plates than 25, so just did the 45# bar.
Squats and Runs- ugh. OHSQ and Runs- UGHH!!
50lbs OHSQ - 15:54
going deeper but still can get better.
Afterwards - practiced 1 arm negative pullups. longest was 2 secs
39:30 75lb OHS broken 10/5. Each 400m 1:30 (treadmill max speed which in retrospect was a good thing ;))
BTW my OHS was PR. Almost lost it once but otherwise I'm getting the damn move down I think. Probably have more in me once I can clear some psychological hurdles.
*** used dumbells instead of straight bar.
Any thoughts on dumbell usage on OHS?
I would say DB's are harder. Bravo.
-Used bar for OHS first 3 sets then did front squats for last two. Trying to preserve my shoulder until totally healed.
Nancy was a bad kitty.
23:34 as Rx'ed; HR avg 133
sck/team 5 at SST in Rocklin
What a great workout. I was in some pain.
4 minutes 15# cb swipes - 76 reps.
3x33 20# cb swings, 20 second rest
3x10 20# cb swipes, 1 minute rest - Good tight arc, heads of cbs visible beyond my hipbones in back position.
"Nancy" - 18:20 with 400 meter rows and 75# butt to ankles OH squats. Rowed rather than running due to time constraints before work - it would take more time than I have to move equipment outdoors and bring it back inside. It's also too hair-raising to have to run up and down the stairs without squashing one of eight felines or having one escape out the door and run outside.
Ironic, but I can now run 400 meters 15-25 seconds faster than I can row 400 meters.
Tats...unless you're incapable of getting up/down stairs, I'd suggest you go as written. There are very few of us who have treadmills directly next to powercages. You've just got to suck it up.
22:07 as prescribed...
Yeah I have 30s each way to go from bar to road..suck it up!
I did Nancy on Saturday. OHS w/ 110 lbs. Everything else as Rx'ed. Time - 23:14. This one is tough.
~30 sec. transition between treadmill and cage (sucks). OHS with bar only. Felt like I can really start upping the weight. Posterior chain feels like it is much stronger now. Finished with front and back bending flexability drills. L-sit work later.
18:45 as RXed. Running sucks. I've got transition time from the street, up the driveway, into the house and downstairs. Part of the workout.
5 rds 400m runs
ohs 15 reps
16:30-felt pretty good, better depth on OHS (practice paying off), but still not great depth.
I sat outside CF North for a half hour before I remembered there were no 8AM classes. So I went to the University ROTC gravel pit and did "Angie":
100 pullups (30/10/10/10/10/10/10/10)
100 pushups (30/10/20/10/10/10/10)
100 situps (30/20/20/20/10)
100 squats (30/20/20/20/10)
Time = just under 22:00 (did FGB last night...)
OHS with bar, my form needed some work.
Nancy I'm a better man for meeting you:)
18:13 as RX'd. PR by 7 minutes!
Funny story: I work out at an independent gym owned by a very cool former Olympic hammer thrower. Despite occasional funny looks, I don't get hassled about doing Crossfit (throwing around weights, making noise, etc). Today, as I was running to the treadmill to start the 5th round, a heard a voice ring out from the cardio room: "STOP doing that! That is SIMPLY unacceptable!" I guess the crotchety old lady was offended by me dropping the 95lb bar on to the squat rack. My only response was "Uh, sorry" as I was definitely in the zone and trying not to pass out! After I finished, I apologized for bothering her but had to politely explain that the power lifting area and dump platform are in a different room for a reason. Sometimes noise gets made when one is lifting heavy weights.
Heh heh. We shall see if this is strike one for me getting kicked out. I doubt it. It's good to have a gym owner who gets it.
28:28, used 20kg for OHS but subbed 400m run for 400m row so it slowed me down alot since I only weigh 65kg.
Working consistently on getting the OHS form right, so only used a 15lb bar. Before crossfit I never realized how lacking my shoulder flexibility was. I have a hard time keeping the bar back far enough to maintain balance on my heels. I'm sure it will come though.
In the ohsq it is much more difficult to manage dumbbells than it is to manage the barbell.
Used 95lbs on the first OHS set, Then switched to just the bar as my technique still sucks...
used 20kg bar for o/head squats, cos i suck at them....practice....practice....PRACTICE...
A bit of a killer. I'm new to crossfit.
Osed 70lbs fo OHS
OHS felt much better the practice is paying off got good depth today.
Attempted the 45lb bar for the first round, but figured I could not get to 15 about 2 reps into it. So I dumped that and finished the rest of the wo with a 15lb bar with 15lbs of plates.
95lb OHS reps broken 10,5 for all sets.
my first date with Nancy!
Nancy as RX'd
4 sets of deadlifts,then townhouse fire(good day)
Weight 75 pds for OHS
18:46 as rx'd. Pace really fell off after the 3rd set. Could have done better...
WOD was #3. Outside on the track, just snatched the weight up. A little slower than last time, but given the weather conditions (sunny, 95 degrees and ~65% humidity) that's understandable. I look like I went swimming in my gym clothes. Training in this weather blows.
getting the treadmill started each 400 really ate up my time. 7min/mi pace on the runs, and OHSs broken 8/7 for all rounds except 4, which was 8/5/2.
off to the pool...
OH squats were 75 for first two rounds (5/5/5) then reduced to 65 (8/7) for the last three rounds after one too many dumps. For some odd reason my quads were killing me...
warmed up with jump rope, OH lunges, incline situps, back ext, and swinging from pullup bar (chinese pullups?) for three rounds.
First post, been doing the WOD for about a month. OH squats are starting to be fun...used 75lb barbell
5 rounds, including transitions, 16:07
Stephen R ...I was heartened by your post as I was unable to work out until 8.45pm and I was in on my own with my children so I had to adapt! My garden is 15m long so do the maths ,the turnarounds made it hard but I did it.Where there's a will there's a way!
This was a good one...We did around 12:00 with 45lbs.
I am going to do this one tonight at the track subbing a 45lb plate for the OHS. I am in St Louis and now it's 95F with 50% humidity with a heat advisory in effect.
I have taken some time off and was missing CrossFit. I guess absence makes the heart grow fonder.
For me that was a great workout
TM maxed out @9mph 1 Incline
All OHS sets unbroken
just walk from TM to squat and back.
Immediatly assumed official Crossfit rest position at the base of the rack.
400's on treadmill. Averaged 9 mph. Couldn't hold 10 for 'em all PEP. Too fast for me!
OHS only can do with 65 lbs and maintain any kind of form. Still trouble locking out elbows.
Getting worn down - ready for a cycle off, I think.
21:45. Measured my course and found out my 400 is really just over 500. Considering the slope and the weather conditions of 80% humidity not bad for me. Anyway you slice it this WOD is killer, especially after doing 300 squats yesterday.
Workout as follows
Lisa run 1.6 miles 15:00 press 15kilosx10x5 pull down 34 kilosx1x5 (easy day in order to rehab a trap spasm
Jon run 2 miles 15:16 (0550 hours; moderate/high) later in the day (16:20 hours) romanian deadlift 120kilos 10,9,8,7,6,5,4,3,2,1. db power snatch 60#'s 5,5;5,5;4,4;4,4;3,3;3,3;2,2;2,2;1,1;1,1. push press 60 kilosx10,9,8,7,6,5,4,3,2,1. Duration 18:40 Average HR 156 bpm (moderate/high) ambient temp. 93 degrees 40% humidity (much nicer than the conditions in which Matt did train). Oh yes, drip, drip, drip...
18:54 as Rx'd
runs on treadmill @ 1% incline and 10MPH
round 1 and 2 unbroken
round 3: 10/5
round 4: 11/4
round 5: 14/1 lost it in the hole of my 15th rep!
squats were deep and felt good.
16:39 with treadmill and 70 lb OHS.
Executed WoD without accurate timing. Not feeling great today-- completed, but not as desired.
First date with Nancy.13.53. Used a 20kg bar rather than the 45kg required out of caution. Can safely go up to 25kg or 30kg next time. Ran at 15.5 on the treadmill. Rested bar behind neck.
400 m on treadmill, broken sets for all OHS- couldn't get more than 12 reps at a time. Ran hard for the first 2 400m , but was gassed for the OHS. My splits for the last 3 sets were faster by running slower, and limiting the transition time to OHS.
Finished up with muscle ups and ring dips
WOD as Rx'd with 20 lb dumbells
WOD as Rx'd
Subbed 400m row for run...14:47, no breaks
Followed by yesterday's WOD 13:45
Subbed 10 35lbs dumbbell thrusters for OHS.
Just got 4 rds in, but was holding a good pace. 11:50
Second WOD ever...subbed 60lbs. of dumbell front squats because I found that I can't do 95lbs. of DB OHS.
17:04 w/ runs on treadmill at 10mph.
13:50 sub'd row for run. Splits for Row 1:30. OH squats unbroken. Time taken walking between C2 and barbell.
24:07, Started out lite due to shoulder pain, but made up for it w/more sets at the end w/persribed weight. Now going to go and do some rounds on the speed bag. Does any one have any hints how I should mix swimming in w/this program? I appreciate it and digging the program!!!
Followed up yesterday's "Monday Math Madness" with a FGB derivative at HQ. Brenden led us through:
20 Box Jumps, 20" box
20 WB Shots 28lb ball
20 D-Ball slams
20 55lb KB swings
5 rounds. dropped weight on WB rounds 4 and 5. Mixed in some 40lb D-Ball slams with the 20 pounder--much more difficult.
This was tuff. 2 min rest between rounds.
As designated 5 rounds in 20:52
first round just under 2min, times greatly increased from there and my 400 meter runs became wind sucking shuffles by the end. I should have not pushed so hard on first round because I never really recovered . All OHS unbroken rock bottom, whipped at the end. Earlier in the day at home did L-sits, tuck planches as well as GHR.
Full CFWU x 3 less OHS
Used 80# for OHS
Was very pleased with OHS squat form - first time I've seriously done them in a WOD. Only one broken set (number 3, weirdly enough). Could have gone a fair bit harder on the run but was nervous about keeping enough juice for the OHSs.
Had to combine yesterdays and todays WOD's:
25 OHS's w/bar only
Used only 45lb on the OH squats due to shoulder instability and pain. Would've had a better time if it didn't take the treadmill 25 seconds to get up to speed each time. All sets of OH squat unbroken except when I lost the bar forward once.
18:05... wow. amazing. after that last ohs, my arms started floating.
Runs on treadmill 0.25 Miles
First time with OHS, had trouble with balance
Ran on treadmill 0.25 Miles
First time with OHS, had trouble with balance
45# bar and deep squats
hey, just kinda curious, im new to the program and i was wondering how long the lot of you have been doing this. i wish i would have heard of this before.
22:20 with 75# OHS, need to go deeper.
Legs blazin from yesterday can barely kneel down should I still atempt the workout?????
subbed 500m rows for runs
subbed 55lb. OHS (PR)-obviously still working on form.
Still very much a newbie and this was my first attempt at OH Squats.
5 sets of 15 w/ 65lbs. Good deep squats, slow and controlled.
Skipped the running b/c I played volleyball this evening. Now that I see tomorrow's workout, I'll run some then.
14:41; subbed rowing for running and used 20# for OHS; still working on form and balance. Went deep each one.
Tracy: 20:21 ran on track and used broomstick for OHS
5x400 meters on Nordic.
OHS - 65# for 4; 55# for last.
4 rounds in 10:32....
5 rounds in 11:36.... sub 10 ? I want that shirt.
Went to CF North this evening for workout #2:
3x OHS w/pipe, glute-ham situps, hyper back ext.
15x 45lb OHS
15x 95lb OHS
8x 145lb OHS (bw)
10x 145lb OHS (new pr!)
2x 145lb OHS (went too deep and lost it)
Cooled down with 45lb Overhead Lunges, muscle-ups, ring dips, 45lb OHS, a ring L-sit, and 500m row.
65lbs first two sets 45lbs for the rest.
A PERSONAL BEST!!!
ok...this was my very first WOD, ever. And I finished, but it was DEFINITELY scaled back.
Jog/walk the 400m
16 lbs squats, w/weight on shoulders...I couldn't hold them up!
Boy...do I have a ways to go...but it began with this first step.
Oops...dyslexia strikes again...should be 25:51
15:10 as prescribed, very pleased with my time, my depth was decent on OHS, went as low as possible until form deteriated which was around 90 degrees.
--did I actually beat Matt G? I guess that's what 2 previous workouts and 90+ degrees will do for ya.
3 mile bike ride to gym
used 75lbs for overhead squats,
first time doing them in some time,
though next time I wont be a pansy.
On 3 mile ride home, I was pissed about the
weight I used and did 20 muscle-ups on
Till next time Nancy...
Time 21:15 w/ 85lbs OHS
Was only nearly killed by the bar falling on my head once.
Forgot my watch.
Nancy was under 20 min, though.
16x 65lbs OHS
Hauled my bar out to the track and got some stares...
21:10 as Rx'd
Trouble with the grip on the OHS. Transition to the 400m was too long.
As Rxd 20:25 101 degrees here at NTC.
19:28 Went lighter on the weight (65#) but still a thrasher. Carol of Crossfit HB ran me through this WOD. They have opened up shop recently and are great to work out with. Both Mike and Carol are awesome motivators and thorough trainers. Thanks guys.
and i was stupid.
i was thinking yesterday that i needed to do something to get past my plateau.
i usually do a little something after the WODs and i always do the xfit warmup. but...
i decided to do two wods today.
so i did Lynne.
i'm an idiot.
i think maybe i'll do one of the girls every other WOD now - after the official WOD.
i didn't do so well compared to my last performance if i remember correctly.
Felt bad throughout the day, so went easy on the WOD. 65# OHS, 200m run.
1:15 stationary bike sprint subbed for run-it was humid like you wouldn't believe. after it rains in the south and it is over 90 degrees, whatever fluids you have in you are quickly sucked out. i took a pass on the outdoor work.
53lb kb one arm overhead squats 8 reps per arm each round
5 rounds 21:30
still working on my technique for the ohs. modified ohs = 45 lb bar
I took my rings to the gym today, one of the biggest guys in the gym came over and started talking to me. After a few min I invited him to do some dips and it astounded me that as big as he was he could barely do a single ring dip. Just goes to show you that size isnt everything... after that he went back to his bench presses.
18:04 using 65lb ground power unit (battery)
This is my second day on crossfit. I completed this routine in 24 Min. I used a treadmil to run the 400 meters, so I might have been able to do a little faster if I ran outside.
Oh! My first time ever doing OH Squats. First set used 85LBS, the rest used 65LBS
19:00 flat using treadmill for 400m and 95lbs for OHS
I have been doing crossfit for about three weeks now and have not introduced myself. My name is David Ross Behrens I am 18yo, from Roseville,CA. I used to just life weights and box to stay in shape, until my weight training coach turned me on to crossfit. Since then I have seen a dramatic increase in endurance and stamina. I leave for the NAVY in december where I will eventually be a part of the NAVY SEALs, and MTF(moblie task force). Crossfit has been great in helping me prepare for the intense physical training ahead.
26:29, 45lbs OHS
Still developing the OHS form; started with 95lbs, but just couldn't do a decent squat. The form finally started to click and feel good during the last set.
A late post, was at a large structure fire most of the night.
Am very fortunate to have one of Canada's strongest men, "take me under his wing" so to speak. Worked out with him this aft, prior to the WOD. Did some bench, up to 315 for a double, then worked on some Romanian dead lifts, and other similar strengthening exercises.
Immediately after, did todays WOD.
All OHS unbroken, this was all about the run for me.
Did CrossFit Warmup then hang squat cleans with a PVC pipe.
1st workout: 100 body weight squats followed by 100 two man pullups (50 each) and a mile sand run. L-sit Wars and stretch.
10 minute break then the workout of the day.
45 pound OHS. I started at 65 but my form sucked. So I dropped to 45 and did them ass to ankles.
Gym was closed by the time I got home so I did the squats with no weight.
all OHS unbroken
slowed by the speed limit of the treadmill and the distance between the weights and the treadmill
24:08 as RX'd. This is the first time I was able to do this as prescribed. First set of 15 were broken, the rest were unbroken (barely). I need to check if my 400m is truly 400m. The following are rough splits:
1- 2:10 run/4:45 total
Warmed Up with 5min on rower. 25kg/55lbs for OHS. 400m Urban run.
R1= 4:15/4:15 Lost time becasue after first attempt at 27.5kg couldn't balance OHS and stripped bar back to 25kg
R3= 3:58min/ 12:05
Happy to do sub 20min seeing quads are still singing from yesterdays workout.
12:19 as rx'd with 127 OHS
4 min improvement from last time!
Judging by time, my course is quite a bit short 300-350?
Regardless, much improved! Will have to find a track next time.
Went kind of slow and light in deference to my almost healed up back. 65lbs and sub'd rows for runs.
All sets unbroken with 40# overhead weight.
21:30 as Rx'd.
Nice improvement over last time, felt good (well, not while I was doing it, but afterward).
Completely lost it during round 3. I anticipated this workout lasting no more than 17 minutes.
My arms felt like jello (as my arms basically fell asleep) during the 4th and 5th rounds so in round five did 95x5 and then the bar for the final 10. For the next two hours, my arms and hands felt palsied and uncoordinated. And I was nauseus for two hours. Treadmill runs are horrible substitutes.
Only did OHS with 45 lb bar. Will go up to 55 lb next time.
14:14 with 30kg (66lb)
First time doing OHS for reps, all sets unbroken except for first rep where I missed my med-ball depth marker and fell on my ass! Will definitely go up to 35 or 40kg next time. First three runs all at 10mph, 4th at 11 and last at 12 (hamster wheel).
Awesome workout - really surprising as my legs felt pretty wooden after yesterdays WOD. Guess pain really is just a state of mind.
Was not able to make it to the gym, but did get to try wakeboarding for the first time. It was awesome. Took me a while to stand up, but the I was right at home. Thanx guys.
I had to go bragging about how well I'd done the day before this, didn't I? That'll teach me to open my big mouth.
(In case you hadn't heard me whining before, my OH squats STINK - one of my many "nemesis" exercises.)
Anyway, my choice was keep the weight and sub regular (back) squats or drop the weight a lot and go for the OHS form. Decided to go for weight this time, then I'll work on OHS form another session.
95lb back squats, treadmill runs, 15:00 even.
If I could feel them, I think my legs would hurt now.
15:00 as Rx'd
8mph treadmill speed
"alex is she-male"
Tuesday, June 28, 4:00pm, BW=105
2.5 minutes Rope skipping (didn't feel like running)
67 pound Overhead squat, 15 reps
5 rounds for time of 22'27"24
Used 1 loop around the block as my 400 meters, turns out it was well more than 400 meters, but I need the running anyway.
runs treadmill up to 10.5 mph, no incline
except last was stationary bike (no treadmill open)
OHS was 65 lb for first 10, then only 45 lb. (weak)
feeling tired and weak, and it shows.
32:35 as rx'd. ohs got easier and form better after 1st couple of sets. not a-to-a form, but got deeper than parallel. very wide grip tip from slide show helped--felt more stable. could have shaved time, but transition to indoor track added time. 10 min elliptical warm up 13/13.
19.19 as rxed, this wiped me out
14:13 as rx'd
First time all sets unbroken (Depth questionable on last few OHS)
as Rxd : 22:30
after first set, subbed 95# for 75#
last run time was slower than rest. 6min mile bench to 8min mile
As Rx'd with 460M runs. OHS broken to 10-5 after 1st round.
ouch. went for cf challenge III yesterday and my shoulders are hurting.
best round was OHS 12 x 165# (BW). followed that with push presses... enough griping.
5 rounds for time:
OHS 15 x 100#
time = 14:59
the runs chopped me up.
did this outside at 108 degrees F.
had a VERY friendly neighborhood dog trying to assist.
sub'd 1.5 minutes of heavy bag for run and used 100# for OHS.
First two OHS unbroken, then 11,4; 10,5; and muscled out 13,2. That last set took everything!
BTW=150. Weight as Rx'd. 19:37 from the time I pressed "start" on the treadmill.
Looking for Mazz to post his times.