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This blog is for a bunch of guys who do CrossFit Workouts from all over the place to post our results, musings, and ramblings for all to see.
Weaver Day in the Driveway
Weaver Day in the Driveway
Blog Archive
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2014
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October
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- SHAM
- NED
- 225#Front Squat/Bar Muscle Up 9-7-5
- OHS, Bench, Clean
- Running + 1/2 Angie
- 21-15-9 TTB and Snatches
- EMOM ascending thrusters
- 30, 30, 30, 30 etc......
- "Abbate"
- 10min AMRAP 10 GHD situps, 15 Pushups, 10 GHD situ...
- AMRAP 10 minutes of : 10 Triple Unders, 15 Kettleb...
- Box Jump Fun
- Deadlifts 5 sets with 5 reps
- AMRAP 20 minutes 21 135# Bench Press 21 L-Pullups
- AMRAP 10 Burpee Box Jump/155# Squat Clean 10 min
- 10 Minutes of Snatches
- Row 5K
- 100 DUs, 21 PP/FS, 100 DUs, 15 PP/FS, 100 DUs, 9 P...
- Weighted dip 3-2-2-2-1-1-1-1-1 reps
- 3 RFT 30 sec L-sit, 20 pull-ups, 10 thrusters
- FEEKS
- 10 rounds of row 250M rest 2 minutes
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October
(22)
What's up fellas? Took a little time off of CrossFit to ride my bike with my son. Nothing as extreme as Craig but it was fun. Couple 5 mile rides and one 10 mile ride. I was glad to have my son out there with me.
ReplyDeleteAnyway, did this one Rx'd. Both moves got hard after round 2.
4 Rounds + 8 Bench Press
Later dudes!
I did this with super strict full lock out at the bottom L-pull ups and strict ring dips instead of bench. It wasn't long ago that I could not even to one L-pull up with a true lock out at the bottom, so I scaled this to 7 l-pullups and 14 ring dips per round.
ReplyDeleteMade it through five rounds and shoulders were screaming, so called it at the 18 minute mark.
Nice work Chris!
I should of cut back on the reps for the L-sits as well because I can tell you I didn't lock out each rep. Good idea Justin. Next time they come up I will focus on form and lock out. If that means cutting back reps so be it.
ReplyDeleteHoly Guacamole. I don't have a pullup bar so I did 21 DLs instead, with a meager 135 lbs. That was no problem. The problem was the bench presses. Got 6 rounds + 10 bench. First two rounds were done in under 5 minutes... then the wheels came off big time by round 4, where I could only muster 2-3 reps of BP at a time. Round 6 was atrocious... took a good 4 minutes. Did round 6 DLs unbroken which was hard... So ya, 136 reps of bench will cause my pecs to detach from my sternum.
ReplyDeleteI continued the modification to this WOD since I don't have a pull-up bar. I did 21 pushups, 21 GHD sit-ups and 135# DLs. I was able to get 6 rounds with one second to spare.
ReplyDeleteDid 5 sets of 10 ring dips and 10 pull-ups. All strict, though my dips are always strict. Took me a little less than 15 minutes, but was going for form.
ReplyDelete