Recovery Row

 Feeling very beat up from the last 2 days of wods so skipped the programed lifting day and decided to just do a 5k row.

5k Row 20:08

That might be my best 5k row ever. 

1000 - 3:58  1:59
2000 - 4:09  2:04.5
3000 - 4:05  2:02.5
4000 - 4:04  2:02
5000 - 3:52  1:56

Body Weight beatdown

A) 15min Circuit (10-15) Ring Pushups
15- BB Bent Over Row
15-Weighted Situps
+
B) 5 AMRAP
5-Pullups
10-Pushups
15-Situps
Rest 5:00
x2

Rd 1 - 5 rds plus 11
Rd 2 - 5 rds  plus 19

Leg Crusher

A) 6 AMRAP  12ea- Jumping Lunges (25#)
12- Wallballs 20/15




3 Rounds plus 24 reps


B) Back Squat
3-3-3-2-2
205,225.245,265,285

Beast 12

For Time

25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lbs)
25 Back Extensions
30 Wall Ball Shots (20/14 lbs)
3 Rope Climbs (15ft) Subbed in 3 Wall Walks

Total Time 13:11

Modified WOD 3 Qualifier Granite Games

Modified WOD 3 Qualifier for Granite Games.  Good turnout on a sunny June morning.  Dr Gold, Tom G, Mark, Dennis, Eric and Jay

30 AMRAP
50 calorie row
50 wall ball shots
50 shoulder to overhead @95lbs
50 box jumps
200M run 

2 Rounds plus 30 meters

Squats

A1) Back Squats 5-5-5-3-3

A2) 2 Rounds NFT
5-Pushups
10-Situps
15-Air Squats
Rest 2-4mins

Short AMRAP and Deadlifts

A) 6 AMRAP  7-Pullups (subbed wall balls)
14-KB Swings 53/35




5 Rounds plus 19 reps

B) Deadlifts
5-5-3-3-3
135(5)
185(5)
225(5)
275(5)
295(5)
315(3)
335(3)

Filthy Fifty

Small group - Anthony, Dennis Mahoney and myself.  Still sore.

Filthy Fifty For time:
50 Box jumps (24")
50 Jumping pull ups
50 Kettlebell swings (1 pood)
50 Walking lunges
50 Knees-to-elbows
50 Push press (45#)
50 Back extensions
50 Wall balls (20#)
50 Burpees
50 Double-unders

 Total time - 23:16

1775

• As Many Rounds As Possible (AMRAP) in 60 minutes
• 17 Power Cleans (135/95 lbs)
• 75 Air Squats

At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round. 

This workout was demanding. My legs were not great and my arms and lats were still sore

I think I got 4 rounds. 

Run

As expected my arms are a mess from doing Nicole so I have been able to do much aside from the 100 reps a day body movement.  Havent just run in a long long time and my running is now terrible so hit the road for a short jaunt. 

Not sure the whole first half of the run doesnt show up on the map but whatever.

Nicole

Got a text Sunday from Anthony.  Here is the exchange -

Anthony - "Hi - You going to gym Tuesday?
Me - Yes I think I will
Anthony - I would love to do that workout with you
Me - Whats the Wod
Anthony - Nicole
Me - Oh yeh love it

So it would be a nice head to head.   My strategy is pretty dialed in on this wod.  Dont worry about the running at all.  Actually try to minimize the rounds so you arent spent from running.

“Nicole”
20min AMRAP
Run 400m
Max Unbroken Pullups

I set up my board with my targets by round and got after it.

Round 1 - Monster 1st round gave me confidence.   40 reps
Round 2 - Good second round assured me I didnt over do it in round 1. 30 reps
Round 3 - Do I have enough left? Yep enough.
Round 4 - My forearms and biceps are jacked.  Can I get the 20 I need?  Yep 23!
Round 5 - Slow 400m - is it too slow will I miss a chance for another set?  Got in the door at 19:31. Took a breath and got on bar - Feeling good but time is running out fast - 17 reps.   just 3 off the target. 

Total 135 reps   10 more than my best.

Front Squat 3 rep max

3RM Front Squat *take your time between lifts 3-5mins for your body to recover
*Extra work includes a workout for those of you that want more leg work


135(5)
185(5)
205(3)
225(3)
245(3)
255(3)

Northpack Monadnock

Joined Paul and family for a hike up the North Pack. We had planned on doing the Welch Dickey loop but there was a front coming in that I was worried about.  What we ended up doing was fantastic.  

Lumberjack 20

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Total time 19:38


On Nov. 5 at 1:34 p.m., a terrorist named  attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage.

Death by Cleans

A) Death By: Power Clean 135/95 @155lbs
(+1)- EMOM
Until you can’t finish the rep scheme for that min.

Warm up = 95,135,155,185

11 Rounds plus 9 reps

Deads and Dubs

5 AMRAP
5- Deadlifts 225/155
50- Double Unders
Rest 5:00
x3

3 +37, 4 +15, 4 +12

Addict at the Wood

A) Muscle Ups For Time: 6 x 5

1. 6,5,4,5,5, 3,2 

9:15
+
B) 21 AMRAP
400m- Run
20- DB Push Press 30+/20+
10- Pullups
5- Dips

5 rounds plus 400m

Front Squats

A1)Front Squats
5x5 (Same)

All @215lbs
A2) 3-5 min Rest Optional: Skill/Mobility Work

morning starts with an ugly possum sighting but then improves

Sunrise

Rankel

RANKEL

AMRAP, 20 Minutes
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Tom G and Anthony.  Anthony totally crushed it and was almost putting 150M on us during the run.

 
 7 Rounds plus 23 reps plus 100M

 


 
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

NED

NED 7 rounds for time of:
11 body-weight back squats modified to 155
1,000-meter row

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, RI, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, NE, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle.

38:54

The rowing was hard.

Rowing Annie

A) Double Under Skill Work (15mins)  

+
B) 2min Max Effort Double Unders
+
C) “Rowing Annie”

For Time:

500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups

11:21


This was harder than I thought it would be.

Jack Won the Never Give Up or Never Give In Award

 

Split Jerks

A) Split Jerk Skill Work (25mins) +



B) 6 Rounds FT
Alt. w/ Partner (3rds ea)
5-Split Jerks 155/105
10-Deadlifts 155/105
15-Burpees
(15min Time Cap)
Total time - 7:51