Kind-Hearted Monster

Putting the Geek in Greek God, one day at a time.

[gutherzigemonster]

10/23/2014 1800 WOD

Thursday - 

Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers (each side)

10- Windshield Wipers

Skill: 15 min rope climb practice

Conditioning: 21/15/9 reps for time of

KBS (70/53)

HSPU (scale to wall walks 7/5/3 or push press at above rep scheme)

Mobility:

2 min banded shoulder stretch each side

2 min foam roll lats each side

Good at rope climbs, need to work on grip strength and descent. Only skinned my shins up a tiny bit!

First 21 KBS at 53 pounds done unbroken. 7 wall walks, form fell apart some towards the end due to shoulder strain/fatigue.

Second set of kettlebell swings was broken into three sets of five each

Five more wall walks, progressively degrading in form

Five kettlebell swings, then two and two, and push press for 95# for three, then switched to a 75 pound bar for the remaining 6.

Final time: 9:30

[gutherzigemonster]

10/15/2014 1600 WOD

Wednesday- 

Warmup:

20 Step Monster Walk Out&Back (2 bands)

10 Ankle Stretch each side

20 Step Lateral Walk Out&Back (2 bands)

20 Back Extensions

20 Banded Squats

WL: Back Squat- 60/5, 70/4, 80/3, 90/2, 75/4, 85/3, rest 60 sec.

Conditioning:

6 min AMRAP- 5 Thrusters (95/65), 5 OHS (95/65), ascend in reps to 10,10, then 15,15, etc until time is up

Rest 6 min

6 min ME row for distance

Mobility:

2 min banded shoulder internal rotation each side

2 min barbell shoulder smash each side

WL: warm-up at 95 for 6, then  135 x 5, 155 x 4, 175 x 3, 200 x 2, 165 x4, and failed the third of three lifts at 190 for the final set. Back was starting to bow forward and I was having trouble getting out of the bottom of the squat. Not a bad place to fail out, though.

Conditioning was kind of awful but I guess I can't be too surprised with how often I (don't) come. I really need to fix that and think maybe I have an idea what I can do. Maybe. We'll see.

Loaded the bar with 55 lbs to start, managed rounds one and the thrusters in round two, but had to drop from there to just a naked bar for overhead squats. Was dying for breath and just wasn't really having any of it, managed fifteen thrusters and five more overhead squats before time was out.

Gasped for breath. Then I didn't see the row, at first. Oh no. Oh no no no.

That just wasn't really nice at all. Second half, hip flexors or just whatever on the inside of my thighs were screaming for rest every several strokes. 

Result: 1,234 meters (yes, really)

[gutherzigemonster]

10/09/2014 Open Gym hours

Thursday-

Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers (each side)

10- Windshield Wipers

10- Scapula Pushups

Skill:

5-10 min double under skill progressions

10 min alternating EMOM

Even Min- 45 sec ME Double Unders

Odd Min- 30 sec hollow rocks

Conditioning: 3 Rounds for time

15 Hang Power Cleans (165/115)

15 Burpees

Skill work - still working on getting things down, so did 45 seconds of singles, and hollow rocks suck, eventually just went to hollow holds for the last three rounds.

Everyone wants a six pack and awesome core, no one wants to do the work for it.

Conditioning, thought to start at 115, tried a couple experimentally, found it to be a little heavy to get in the speed they're looking for (7-8 minute range roughly) so dropped to 105, even that proved to be a little challenging in second and third round, form suffered due to fatigue. 

Burpees were just pretty slow and bad from the start, but did what I could to jump my feet back up rather than walking them in. Little of both.

Managed to finish by willpower alone, because my body wasn't really having any of it by the third round.

Final time: 10:44

[gutherzigemonster]

09/30/2014 0800 WOD

Tuesday

Warmup:

20 Step Lateral Walk Out&Back (2 bands)

20 Back Extensions

20 Box Jump/Step Downs

20 Wallballs with 2 sec pause @ bottom (12/10)

CJ Warmup with Coach- Empty Barbell

WL: Every Minute complete 1 Clean&Jerk starting at 75%, men add 10# and women add 5# after every made lift.  One miss ends ascent.

Conditioning: 5 Rounds for total working time of

8 HSPU (Scale with 3 Wall Walks or 8 Push Press)

35 Double Unders (Scale with 70 Single Unders)

4 Strict HSPU (Scale with 4 Strict Shoulder Press)

Rest 1 min

Mobility:

2 min couch stretch each side

2 min lacrosse ball chest/shoulder internal rotation each side

WL: Started from 115 / 125 / 135 / 145 / 155 - failed the jerk at 155. Probably could get it fresh, or with a few more tries. 

Conditioning: 3 wall walks for the first three rounds, got weak/sloppy towards 2 and 3 of round 3. Switched to push presses for rounds four and five, at 80 lbs. Stumbled some on jump ropes, rope may have been just a little too short. 80 pound strict presses, hard towards the end, done unbroken for the first three rounds, split in 2/2 and 2/1/1 for rounds four and five.

Total Working Time: 10:48

[gutherzigemonster]

09/23/2014 0800 WOD

Tuesday

Warmup:

20 Step Lateral Walk Out&Back (2 bands)

40 Jump Rope

20 Russian Swings- Light

40 Jump Rope

CJ Warmup with Coach- Empty Barbell

Conditioning: Every 90 sec x 9 min- 1 Clean+ 3 Front Squats, ascend each set to maximal weight possible

Conditioning: 2 Rounds for time

400m weighted run (45/25)

400m run

Mobility:

2 min couch stretch each side

2 min PVC/foam roll calves each side

Conditioning: 95 / 100 / 105 / 110 / 115 / 125 / 130

Not terribly heavy, and I probably could have done heavier, but I don't remember what my front squat max is (target was to be 90-95% by the sixth or seventh set) so I did this instead for form and mechanics. Still got challenging towards the end, but felt good doing it.

Weighted runs suck. Regular runs aren't exactly parties either. I need to re-learn how to run properly. Or maybe bring a gym bag with running shoes, or my vibrams or something. Chuck Taylors aren't the best to run a mile in. Lots of bouncing in carrying the 25# plate, anywhere I held it.

Final time: 12:47

[gutherzigemonster]

09/17/2014 0800 WOD

Wednesday- 140917

Warmup:

20 Step Monster Walk Out&Back (2 bands)

10 Ankle Stretch Each Side

20 Step Monster Walk Out&Back (2 bands)

10 Windshield Wipers Each Side

20 Banded Squats

10 Inner Thigh Stretch Each Side

WL: Back Squat 90/2×4 sets, rest 2 min

Conditioning: 10 min AMRAP

50 Burpee Over Bar

30 OHS (135/95) 65

10 Muscleups

Mobility:

2 min couch stretch each side

2 min lacrosse ball hip flexor and/or quads each side

WL: warm-up at 135, load to 185, working sets of 200, managed 1/2 on third set, dropped to 190 for fourth, also 1/2.

Conditioning: Slow but steady through burpees, nailed my leg around the 35 mark, pulled it together to keep going after a minute, finished, only got through 14 of the overhead squats by time out, it's been too long.

Final: DNF, 50 burpee over the bar, 14 overhead squats of 30.

Wednesday- 140917

Announcements:

This Saturday (Sept. 20) we have Nick Campbell, James Seat, Chris Martinez, and Larry Smith competing at the Takes 2 to Tango competition at Crossfit Talon. We will be holding the 830 and 930 am classes but there will be NO Open Gym from 1030-NOON on Saturday. We will be heading to CF Talon to cheer on our athletes immediately following the 930 class and we hope that you can come out and support them!

Warmup:

20 Step Monster Walk Out&Back (2 bands)

10 Ankle Stretch Each Side

20 Step Monster Walk Out&Back (2 bands)

10 Windshield Wipers Each Side

20 Banded Squats

10 Inner Thigh Stretch Each Side

WL: Back Squat 90/2×4 sets, rest 2 min

Conditioning: 10 min AMRAP

50 Burpee Over Bar

30 OHS (135/95)

10 Muscleups

Mobility:

2 min couch stretch each side

2 min lacrosse ball hip flexor and/or quads each side

[gutherzigemonster]

09/11/2014 0800 WOD

Thursday- 140911

Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers (Each Side)

10 Windshield Wipers

10 Scapula Pushups

Strength: Shoulder Press- 5 sets of 4 reps ascending in weight each set to 4RM, rest 2 min

Conditioning: 21/15/9 reps for time of

Hang Power Clean (155/105)

Clapping Pushups

Mobility:

2 min anchored T-spine

2 min lacrosse ball hip flexor and/or quads each side

Strength: 75 / 85 / 95 / 100 (Only managed 1 @ 100, multiple attempts with rest between each)

Conditioning: 100 lb. hang power clean and regular push-ups, got partway into a rhythm of cycling the bar through reps, but also bashed the front of my thighs pretty well, I'm sure there will be bruises. 

Pushups a bit slower, much as I wanted to keep them steady and large chunks. 

[gutherzigemonster]

09/04/2014 0800 WOD

Thursday- 140904

  Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers (each side)

10 Windshield Wipers

10 Scapula Pushups

Strength: Shoulder Press 5×6 reps ascending in weight each set to 6RM, rest 2 min.

Conditioning: 5 Rounds for time of

5 Deadlifts (275/155)

10 Burpees

Mobility:

2 min hip capsule external rotation each side

2 min lacrosse ball glutes each side

Shoulder press, 70, 80, 85, 90, 95, only managed 3 at 95 pounds.

conditioning was pretty smooth on the deadlifts at 155, about right for keeping a good pace, and my burpees seem ever so slightly improved, helped in part by Matt just constantly yelling at me.

Final time: 6:28

[gutherzigemonster]

08/21/2014 0800 WOD

Thursday- 140821

Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec. pause), 10 Zombie Walks, 20 Mountain Climbers (Each Side)

1 min shoulder capsule mobilization with KB

Strength: 5×10, ascending in weight each set to 10RM strict press, rest 2 min

Conditioning: For time

50 Double Unders 2:1 ratio for singles

10 UNBROKEN (UB) Power Clean&Push Jerk

40 Double Unders

8 UB Power Clean & Push Jerk

30 Double Unders

6 UB Power Clean & Push Jerk

20 Double Unders

4 UB Power Clean & Push Jerk

10 Double Unders

2 UB Power Clean & Push Jerk

Anytime the bar is dropped on the Power Clean & Push Jerk, the athlete must perform a 5 burpee penalty before proceeding.

Mobility:

2 min PVC/foam roll calves each side

2 min banded shoulder stretch each side

Strength: Started maybe a little high at 65 pounds, 70, 75 and didn't quite get the tenth rep. Rested, tried again, failed on the sixth, rested longer, last set made it to seven and failed on the eighth attempt.

Need to keep conscious about elbow and arm motion, not to bring them out to the side too much, and keep the elbows up. Also learned there's such a thing as having my wrists bent back too far.

Conditioniong, kept the 75 pounds from the press on the bar but after a few practice reps, felt a little light, moved up to 80 pounds. Think it was about right, let me move mostly smoothly through the workout and still proved to be challenging in the later rounds as my energy waned. Managed to complete in roughly the same time as everyone else, without taking any penalties.

Final time: 8:08

[gutherzigemonster]

08/14/2014 0800 WOD

Thursday

Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers (each side)

1 min each side- shoulder capsule mobilization with KB

Strength: Bench Press- 70/10×4 sets, rest 2 min.

Conditioning: In 20 minutes complete the following tests in any order

500m row sprint

1 attempt ME HSPU push-ups

400m run sprint

1 attempt ME L-sit

ME Burpees in 3 min.

Total Score= Row time (in seconds) + Run time (in seconds) – Total HSPU – L-sit time (in seconds) – Total Burpees

Objective is lowest total score possible

Mobility:

2 min hip capsule external rotation stretch each side

2 min PVC/foam roll calves each side

Strength: 4x10 @ 100 lbs. First and second sets were fine, third was getting taxing, almost (almost) didn't finish the fourth set. But I did.

Conditioning:

1:49 400m run

15 push-ups

1:55 500m row

13 sec L-sit hold

25 burpees.

[gutherzigemonster]

08/12/2014 0800 WOD

Tuesday- 140812

Warmup:

20 Step Lateral Walk Out&Back (2 bands)

40 Jump Rope

10 Windshield Wipers

10 Scapula Pushups

40 Jump Rope

20 Russian Swings- Light

CJ Warmup with Coach- Empty Barbell

WL: Clean+Jerk+BTN Jerk- 5×1+1+1/80-85, rest 90 sec.

Conditioning: 4 Rounds for time

400m run

30 Double Unders (60 singles)

10 Power Cleans (155/105) 95#

20 min time cap

Mobility:

2 min couch stretch each side

2 min lacrosse ball plantar fascia (bottom of foot)

WL: 5 sets at 95#, originally started at 125 but was dropped in weight due to form issues. Also switched from split to push jerk.

Conditioning: Oh how I need to get back into this regularly, and re-learn how to run. That slowed me down pretty quickly, and just being out of halfway decent condition made the jump rope rough after a few rounds of running, and the power cleans were done dropping from the top each time, more often than not.

Final time: 19:30

[gutherzigemonster]

07/31/2014 0800 WOD

Thursday- 140731

Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers (each side)

1 min shoulder capsule mobilization with KB each side

Strength: Bench Press- 5×2, ascending in weight each set to 2RM, rest 2 min.

Conditioning: “Dirty 30″

30 Box Jumps- 24″

30 Jumping Pullups

30 KBS- 35#

30 Walking Lunges

30 Knees to Elbows

30 Push Press- 45#

30 Back Extensions

30 Wallballs- 20#

30 Burpees

30 Double Unders

 20 minute time cap.

Bench press: warm-up with bar, then 95 / 115 / 135 / 140 / 145 for 2 each.

Conditioning: Went through, only adjustments were knees to elbows became laying leg raises about halfway through, back extensions were one-second hold supermans, and wallballs went from 20 to 14 pounds about halfway though. Only made it through five burpees before the 20 minute time cap hit.

[gutherzigemonster]

07/24/2014 0800 WOD

Thursday- 140724

Warmup:

3 Rounds- 5 Hollow Inch Worms (3 sec. pause), 10 Zombie Walks, 20 Mountain Climbers (Each Side)

1 min each side- shoulder capsule mobilization with KB

Strength: Bench Press- 5×3 reps, ascending in weight each set to 3RM, rest 2 min.

Conditioning: With a 20 min. running clock

0-4 min: 400m sprint AFAP

4-7 min: 1 attempt ME Strict Press (95/65)

7-10 min: 1 attempt ME Push Press (115/75)

10-12 min: 1 attempt ME Push Jerk (135/95)

12-17 min: Establish Max Height Box Jump

17-20 min: 3 min AMRAP- 10 T2B, 10 Lateral Bar Jump Overs

Mobility:

2 min banded shoulder stretch each side

2 min PVC/foam roll calves each side

Bench - warm up with 10xbar(45), 5x75, and working sets of 95 / 105 / 115 / 125 / 135 x3 (pretty sure that last one is a PR at least for three)

Conditioning, went on the low side (women's prescribed weight) and hit a 1:35 400m run, 13 strict press at 65 lbs., 8 push press at 75 lbs., 6 push jerks at 95 lbs. before my arms and shoulders pretty much gave out :P Max height box jump was a 30" box with a 25 lb. plate on top for another 2". Tried to stack higher, but my body wants to split my legs apart on higher jumps, and that keeps me from actually landing ON the top. Finally, first ten toes to bar, 10 jump overs, five more on the second round before I adjusted to hanging knee raises for the remainder, 10 jumps, and 6 more hanging leg raises before time was called.

[gutherzigemonster]

06/04/2014 1800 WOD

Wednesday- 140604

Warm Up:

20 Step Monster Walk Out&Back- 2 bands

10 Ankle Stretch each side

20 Step Lateral Walk Out&Back- 2 bands

10 90/90 Stretch each side

20 Banded Squats with 2 sec pause @ bottom

10 Inner Thigh Stretch each side

WL: Back Squat 1RM in 15 min

Conditioning: For time

50 Double Unders- Scale with 100 Single Unders

15 KBS (53/35)

30 ft HS Walk- Scale with 5 Wall Walks, or 20 Pushups

75 Double Unders- Scale with 150 Single Unders

25 KBS

60 ft HS Walk- Scale with 10 Wall Walks, or 30 Pushups

100 Double Unders- Scale with 200 Single Unders

35 KBS

90 ft HS Walk- Scale with 15 Wall Walks, or 40 Pushups

Mobility:

2 min each side- couch stretch

2 min each side- lacrosse ball on hip flexor and/or quads

WL: unloaded for 10x, 115x5, 155x3, 175x2, 200x1, attempts failed at 220x1 and 210x1.

Conditioning:

First 100 jump rope wasn't much of a problem, first fifteen kettlebell swings were unbroken, and pushups done in sets of five at a time.

Second round, tripped up on one or two starts of the jump rope but got them done, then 20 + 5 on kettlebell swings, pushups spread out a little more.

Third round, did the jump ropes in sets of 50 at a time, on to kettlebell swings done in three sets of ten and the last five separate. Last round of push-ups I was aiming to go five at a time, but more often than not it was three, two or one at a time. Halfway through switched to kneeling pushups.

Final time: 18:46

[gutherzigemonster]

05/21/2014 1800 WOD

Wednesday- 140521

Warmup:

5 min foam/lacrosse work

20 Step Lateral Walk Out & Back (2 bands)

40 Jump Rope

20 Step Monster Walk Out & Back (2 bands)

40 Jump Rope

20 Banded Squats

1 min each side couch or hip capsule internal rotation stretch

WL: Find 3RM Back Squat

Conditioning: 30-20-10 reps for time

Wallballs (20/14)

T2B

Box Jumps (24/20)

WL from 135x5 165x3 185x3 195x3 200x2 (failed third rep)

Conditioning: First 17 wallballs unbroken at 14lb. ball, second break at 22, then completed. Did a few hanging knee raises before I had to go to laying down and lifting my feet to touch to the rack instead. Box jumps were slow, to the point I was lagging behind everyone else and was delayed in getting to the second round. Rounds two and three were slow and sluggish to be sure. Finished only due to complete stubbornness on my part, wasn't pretty though.

Final time: 18:xx .. a good 3-4 minutes later than anyone else.

[gutherzigemonster]

05/09/2014 open gym

Friday- 140509

Warmup:

5 min foam/lacrosse work

500m row, or 2 min Airdyne

10 Each- Ankle Stretch, 90/90, Inner Thigh, PVC-Pass Thru, OHS, Snatch Balance

Snatch Warmup with Coach

WL: Snatch+Hang Snatch 85-90/1+1×4 sets, rest 90 sec.

Conditioning: 5 Rounds

6 UB Power Cleans (Ascend in weight each set)

8 Box Jump Overs (24/20)

100m sprint Row

Rest 3 min between rounds

Snatches at 85/85/90/90. Can tell something is going on, because in instances where I do something wrong, I can feel it, usually the bar being too far out forward in front of me.

Conditioning was straightforward, I think maybe I undershot what I should have used for the power cleans, but then again maybe not. It's meant to be unbroken, or you start over from zero. Since it was raining, I was given the option to row 100m sprints instead of running them. After bashing the crap out of my shin I also opted for a 20" box instead of 24" until I regain that little nugget of confidence.

That said, my "split times" between rounds were at 1:12 / 5:28 / 9:52 / 14:13 and Total Working Time: 6:32

[gutherzigemonster]

04/30/2014 0800 WOD

Wednesday- 140429

Warmup:

5 min foam/lacrosse work

20 Step Banded Monster Walk Out & Back (2 bands)

40 Jump Rope

20 Step Banded Lateral Walk Out & Back (2 bands)

40 Jump Rope

20 Banded Squats

1 min each side couch stretch or hip capsule internal rotation stretch

WL: 5 sets of 3 Back Squats every 90 seconds @ 80%

Conditioning: For time

Row 1k

Then, 3 Rounds of- 20 KBS (53/35), 15 Box Over Jumps (24/20), 20 Pullups

WL: 5 sets at 175 .. probably still a bit low, but I'll get there someday. Need to figure out how to consciously keep my knees from bowing inwards.. I know what Matt would (and frequently does) say .. but it's one thing being told, it's another doing it and figuring out how to make your body comply.

Conditioning, first 500 of the row wasn't great, but wasn't terrible either. Second half a bit less so, but managed to get through it best way I know how, keep going. (4:08 @ ~47% resistance)

Then into the rest of it.. it was rough going from the rower straight into the triplet, and took a few minutes for my body to recover and be able to do much of anything well. Kettlebell swings even at 35 lbs. were five or less at a time, then struggling on box jump overs to even manage one at a time, and ring rows for pull-ups. Second round, a bit better, but then managed to tumble, nail my shin on the box jump overs, and that took the wind out of my sails.. stopped halfway through, 11/15 bJO's completed. about 16 minutes total.

End Result - DNF