WOD: August Baseline: For Time:
25 Back Squats (95/65)
25 Front Squats (95/65)
20 Back Squats (95/65)
20 Front Squats (95/65)
15 Back Squats (95/65)
15 Front Squats (95/65)
10 Back Squats (95/65)
10 Front Squats (95/65)
5 Back Squats (95/65)
5 Front Squats (95/65)
5 Burpee penalty for every time the bar touches the floor.
Yep, this is happening. For those of you already moaning and groaning, I have a women do this workout unbroken, in under 9 minutes. She also happened to have some of the deepest squats ever. So sit back in your chair and think about how awesome your quads are going to feel all weekend long…
Skill: Muscle Up
WOD: For time:
10 Ring Dips
20 Double Unders
9 Ring Dips
20 Double Unders
Continue this pattern until you reach…
1 Ring Dip
20 Double Unders
Read this if you haven’t yet. Pass it on in every fashion you know. Also read the comments and post your thoughts here…
Welcome all to August! What I and the other awesome Leos and Virgos know and love as the greatest ever invented. Did you know that in common years no other month starts on the same day of the week as August, though in leap years February starts on the same day. August ends on the same day of the week as November every year. Furthermore this month was named after someone who kicked so much ass, he got his own month! Summer is coming to an quasi-end this month so be sure to throw all of your best BBQs and parties now…
With that said, this month has a lot on store for you, let’s rapid fire a few in list form:
- Muscle up practice galore
- Muscle ups in the workouts…we have arrived!
- Still plenty more Overhead Squats
- Hero and other Benchmark WODs
- Saturday “single person” WODs…sometimes you have to stand on your own
- Plenty of Handstand Push Up action
- The throw down!!!
- 150 Squats in the August Baseline!
- Plenty of all the other stuff you like
- Only 176 Burpees all month*!!!
- 125 calories 7800M worth of Rowing!
- 200+144+50+120+150+150+200+150+50 = 1214 Double Unders
This is going to be awesome,
WOD: July Baseline: For max reps
Things you need to do and know…
- There will be an alternate workout tomorrow
- August is my birthday month (very important)
- I will be turning 28
- Watch the Olympics
- I will remain perfect in this year as well
- Six is one more than five
- If you did not weigh under 105 lbs. and did a 250 Clean and Jerk, you did not win the gold medal in Olympic Weightlifting
- That is just about a 2.5 body weight Clean and Jerk
- Those gymnasts you see can do Muscle Ups, in case you were wondering
- Ten is a good number of things to have on a list
Eleven would have been overkill,
Partner WOD: For time:
Partner 1: 1 Burpee
Partner 2: 1 Thruster (95/65)
Partner 1: 2 Burpees
Partner 2: 2 Thrusters (95/65)
Partner 1: 3 Burpees
Partner 2: 3 Thrusters (95/65)
Continue this pattern all the way until
Partner 1: 11 Burpees
Partner 2: 11 Thrusters (95/65)
Once finished with the round of 11 reps, partners immediately switch exercises and work their way back up to 11 again.
Partner 2: 1 Burpee
Partner 1: 1 Thruster (95/65)
Partner 2: 2 Burpees
Partner 1: 2 Thrusters (95/65)
And so on until 11 Burpees and 11 Thrusters have been done.
Feel free to hate me. Hate me as much you love the sweet new black shirts.
And you know you love the new shirts,
Ou revoir Lesley and family! We will miss you!
Strength: 4 sets of MAX Deadhang Pull Ups
WOD: 8 rounds for reps of:
30 seconds AMRAP of Ring Dips
30 seconds AMRAP of Overhead Squats (96/65)
1 minute rest
This workout…hmmm…it was originally meant to be Ring Holds for 30 seconds with the OHS, but a last minute decision shaped the workout to what you see before you. The idea was to force focus on proper shoulder position after a static hold, but I feel like the Ring Dip will accomplish that and then some. Taxing the whole shoulder girdle with the Dips and then demanding another active hold in the Overhead Squat will prove difficult after a few rounds. Please note that this is a workout that is defined by how much work you do in very little time with rest built right into it. My advice to you would be to get a target number of total reps and don’t stop moving until you get there. Like all good goals, this one should be way up there so that it forces you to work. 150 reps would be quite the goal in case you couldn’t come up with one (I’m here for ya homie).
Carpe the day,
Strength: 4 sets of Chin Ups
WOD: 9 min AMRAP:
1 Deadlift (315/225)
1 Push Press (135/95)
1 Deadlift (315/225)
2 Push Press (135/95)
1 Deadlift (315/225)
3 Push Press (135/95)
Continue this pattern adding 1 Push Press per round until time expires.
If for whatever reason you think all of the gymnastics strength training we have been doing the last several weeks has taken away from training in weightlifting, take a trip back in time with me through some of the WODs in July. This list doesn’t include the workouts that were light or weightless and still fun.
July 5th: If you actually got out of the house for this one, you would have realized that doing this much work at 155/105 is a bummer
July 6th: It is not that the Deadlifts were that heavy, it is that they were fast and thus difficult
July 7th: Whose grip wasn’t tested to the limit in this partner WOD?
July 9th: 1RM Thruster and then 60 more…
July 12th: How many of you even did the prescribed number of reps!!!
July 13th: How many of you got to 215/120?
July 14th: Ask anyone who did this, who long was it before they walked normally
July 17th: Heavier Deadlifts, faster workout
July 24th: Light Squat Cleans…sure…how did that set of 9 feel?
And now we have today’s little gem: 9 min AMRAP of Deadlifts at 315/225 (the heaviest we have done in a WOD) and a reasonably heavy Push Press (not a Push Jerk). This workout is fast, heavy, and relentless. You will need two bars and we will most likely run two heats. If you are going to scale, do so as heavy as you can while you can still keep proper form. Today is going to be fun!
Just wait until we do some actual strength,
Strength: 100 Hollow Rocks for time
1 min AMRAP of Burpees
1 min AMRAP of Pull Ups
1 min AMRAP of Thrusters (75/55)
1 min AMRAP of Toes-to-Bars
1 min AMRAP of Box Jumps (24/20)
Outside of being perfect, I find myself being outrageously inspirational too. I have dished out advice on workouts and enlightened the minds of those seeking a higher level of fitness. This stuff is my usual material, but today is a little bit different. You see, in the last few months everyone has been consistently succeeding in their workouts…finishing on time…progressing and what not. I thought to myself that before some of you get carried away with pride and confidence, that a workout be designed with the absolute intentions of making everyone come up short. Today is your unlucky day…
- Five separate single minute sprints.
- 60 seconds to do 33 reps
- Some quick math shows that this is 1 rep for every 1.818 seconds
- Starting with Burpees just to ensure that you know that you will not be reaching 33
- Each sprint has three minutes rest between, which is just enough time for you to reload just about all of your energy
- Take all 3 minutes, you are going to need them
- Not sticking to perfect form will be a pretty bad idea
- Only perfect reps count!!!
- Feel free to collect your participation ribbon at the end of the workout
In order to be close today you will need to sprint in a fashion that normally does not happen at the gym. To come up just short of the finishing line will require ignoring the mind and letting the body go to work. Success will require that this workout be called “31” or maybe “30”. Some of you may be reading this and feel inspired that you will prove me wrong and to that I say “awww”. I infinitely encourage you to come in and prove me otherwise, but part of being perfect is knowing that I am also right.
Strength: 3 attempts at max Toes to Bar
WOD: Elizabeth: For time:
21 Squat Cleans (135/95)
21 Ring Dips
15 Squat Cleans (135/95)
15 Ring Dips
9 Squat Cleans (135/95)
9 Ring Dips
Not many people know you very well. They do not know that when your exercises first came together that they were in a 15-12-9 rep scheme (07-08-03). It was about a month later (09-12-03) that you finally came along in the way that we know you. Even though you are one of the original girls, there is still much argument with regards to how you should be done. Recently you were seen at the CrossFit Games hanging out with Power Cleans instead of Squat Cleans. There have even been rumors that you can be scaled all the way to a Hang Power Clean. Your Ring Dips have proven to also be controversial when people think they have locked out their arms at the top of a Ring Dip when they have merely pushed themselves up a bit. What no one can argue is that you are a balanced workout and a great pull/push combination. An eye-opening experience to beginners and a sprint to veterans. A true classic workout in the world of CrossFit.
And a total bitch at the same time,