My WOD

[Mark Chisholm]

Did this on Father's Day:


5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps

I dropped it to 135 # for last two rounds. Just ran out.

 

[marlinspiker]

by one legged squats do you mean pistols?

 

[Mark Chisholm]

by one legged squats do you mean pistols?

Yup. Had a cold last three days so today I started back with chest and shoulders and did weights and dips and handstand push ups. Always feel weak after a break.

 

[marlinspiker]

today I'm doing walking lunges with 135 in the front rack. 18 minutes am rap.

 

[Mark Chisholm]

I did:

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

 

[arborgreen]

These are some serious workouts, you guys are all animals! I was once a power lifter/body builder, I'm try to build strength, lose weight and endurance! I want be fit and climb like a monkey! Let's keep this thread going!

 

[Mark Chisholm]

There are some great workouts out there. It all depends on what your goals are. I am starting to train more heavy weights again to mix it up. I am feeling the pain a bit though. Whenever I cross 300 lbs
for deadlifts my lower back reminds me of my age.

 

[marlinspiker]

This friday did a partner wod.
42 hang cleans at 125#
6 15 foot rope climbs
400 meter run

30 hang cleans at 135#
6 rope climbs
400 meter run

18 hang cleans 155#
6 rope climbs
400 meter

Split with one other guy did in 21 minutes.

 

[Mark Chisholm]

So you guys took turns?

I did 50 lbs weighed pull ups and shoulder press with 225 supersets and ended with bent over rows with dbl pod swings.

 

[marlinspiker]

yea kinda like a relay race between teams of two,

today did 5 rounds of 5 155lb power cleans and 5 burpee pullups

 

[marlinspiker]

yesterday,
3 rounds of overhead squats, burpees and running,

18, 75lb overheads, 18 burpees, 200 meter sprint
15 95lb ohs, 15 burpees, 200 meter sprint
9 115 ohs, 9 burpees, 400 meter sprint.

Over head squats have to be bad for your shoulders. today im drinking beer and cooking pheasant.

 

[Crazy_Jimmy]

Ive heard that as well about overhead squats

 

[Mark Chisholm]

I am not a fan. Actually hurts my middle back? I'm drinking beer, hanging in the hot tub, and watching hockey tonight. Train again tomorrow.

 

[marlinspiker]

today did 12 min AMRAP of
5 pullups, 3 285lb deadlifts and 6 boxjumps at 24"

went through 7 rounds plus some and blew out the cold ive had all week. feels good now.

 

[Mark Chisholm]

That's a workout that appeals to me. Thanks for posting. May do it tomorrow.

 

[sherwood7]

Nice work guys. Today did n hour of yoga 150 push-ups, n hit the heavy bag for 20 min. Of course just got the call, big backyard removal tomorrow in the snow. Think it's time for that beer....

 

[Mark Chisholm]

Did a wod from crossfit today called "Barbara" Added an exercise to the start by doing 10 handstand pushups. After late nights at the expo it felt like murder to keep going.

 

[marlinspiker]

try this low weight front squat routine.

185# 3 sets of 5
every squat hold for 3-5 seconds below parallel. holy shit that hurts.

 

[Mark Chisholm]

Right up my alley

 

[marlinspiker]

this is pretty rugged. on the crossfit site today. im not doing it today but maybe later. i hate running.

"Dec. 13 Workout of the Day: Spehar

For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.

Post time to comments: http://www.crossfit.com/mt-archive2/009428.html.

U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Patrick and Lisa, and Marie Mielke."