J.T. – Harder Than It Looks
Crossfit WODs are notorious for looking rather tame on paper.
J.T.
21-15-9 of:
- handstand push-ups
- ring dips
- push-ups
Sounds simple enough eh?
Ha.
5 HPUs in, I had to drop and continue in sets of 3-5
Dips I scaled to bar dips since I was training at the YMCA.
Push-ups? ok, I handled these with general ease but DID NOT do them to the new push-up standard.
Took me almost 20:00 - TOUGH!
Annie does JT back in the day
Crushing It!
Back on two-a-days.
Still picking my own WODs, which might not be the best strategy, but it’s what I’m doing.
Lots of strength training, overhead squats, pull-ups, bar muscle-up attempts… some runs. I even started messing with overhead squats on the inverted half-ball.
Today’s WOD
Four rounds of:
- 400 meter sprints (a little weak – but I am sore)
- 8.0
- 8.2
- 8.4
- 8.6
- 40 air squats
Total of 160 squats – aaargh.
I was sore today from the heavy strength training I’ve been managing this week, but I got through it. A little short run tomorrow with the wife, then I’m going to rest for the weekend, ready to kill it on Monday.
Weight: 199 today {sigh}
Diet: so-so…I am so hungry sometimes that I succumb to the ham/egg/cheese on wheat bread at the downstairs deli. It’s just so damn good and I can rationalize the hell out of it on the way down. Lots fruit, nuts, and my steak salads. At dinner, one meat, one salad, and maybe a “bite” of carbs (potato or pasta)
FWIW – ran on a belly full of pasta and actually enjoyed it.
Some Nasty, Nasty Girls
Like nasty girls? …not for long.
WOD - Nasty Girls
Three rounds of:
- 50 squats
- 7 muscle-ups or equivalent
- 10 hang power cleans with 135 lbs
Christian says, “Since I still struggle with muscle ups, I had to substitute jumping muscle ups and dip/pull-up combinations - the workout completely wrecked me. I wanted to stop after the first round. One positive, my power cleans actually improved throughout the workout.”
My Nasty Girls scaled:
- 50 squats (as RX’d)
- 7 muscle-ups
- round 1 - 28 ring dips, 28 pull-ups
- round 2 - 7 jumping muscle-ups + 1 dip each rep
- round 3 - 7 jumping muscle-ups + 1 dip each rep
- 10 hang power cleans with 135 lbs (as RX’d)
Time 25:01
Nasty Girls Video
Watch CrossFit female atheletes destroy the Nasty Girls workout. Tough women.
We’re not worthy…
Chaos Gone Crazy WOD
Ok, so obviously I have a ton of fun making up my own workouts and giving them some goofy, off-the-wall names.
Chaos Gone Crazy – custom WOD
Three rounds of:
- 15 push press 95lbs
- 20 wall ball 15lbs
- pull-ups to failure
Total output: 45 presses, 60 wall balls, 21 pull-ups
Christian says, “Before the WOD, I had the unique situation of a medley of alternative training. I train my son, and did many of the exercises with him. We did kettle snatches, kettle deads, lots of weighted bar stretching and practicing – and because I forgot Friday – I had to rip through my 100 pushups training.
After the WOD, I spent 30 minutes really working on olympic lifts, and overhead squats”
See Helen Run
WOD – “Helen”
Three rounds of:
- 400 meter run
- 21 kettlebell swings (55lbs)
- 12 pull-ups
No rest between rounds (yea, right)
Christian says, “Good workout this morning despite feeling pretty fatigued and sore. I didn’t time the effort, but ran my 400′s at:
- 9.5mph (6:32 minute miles)
- 9.6mph (6.25 minute miles)
- 9.7mph (6.19 minute miles)
and completed swings as rx’d …pull-ups, sorta rx’d, but sucked. Fatigue pull-ups are just a bitch!
One hundred push-ups update – Week one
Today will complete week one of the hundred push-ups training challenge.
As I mentioned in a previous post, I am doing the push-ups as a break in the work day at my office in downtown Atlanta.
I added an extra day of push-ups in week one since the training was rather easy this round – but it’s gonna get tougher.
Will I get there? 100 consecutive push-ups?
We’ll see…
Get some!
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Phone: 704.FAR.THER
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