20:30 x 8 Handstand Push-ups
5 Rounds, each for time of:
1 Round Every 5 Minutes Complete:
10 Toes-to-Bar
15 Wall Balls (20/14)
400M Run
Post time to comments.
This time last year… we talked about our In-House Olympic Lifting Meet.
Men’s Throwdown
-Bryce Wood
Attention all CrossFit Chicago Men, this is your chance to show the results of your hard work and training at CFC. Any and all men are encouraged to participate. If you have not already contacted Bryce for your entry, please do so now! If you cannot participate in all 4 events, you are still welcome to participate, just contact Bryce for what events you’ll be able to attend.
We’ll have a casual hangout with BYO beverages and food afterwards for those who wish to relax after a hard days work.
Event #1
1 round of Fight Gone Bad (No scaling option)
1 min AMRAP wall ball – 20#
1 min AMRAP sumo deadlift high pull – 75#
1 min AMRAP box jump – 20″
1 min AMRAP push press – 75#
1 min AMRAP cals on rower
- Full squat depth must be achieved and part of the ball must touch the line for each rep to count. No scaling option.
- Both plates must touch the floor to start each rep, and bar must be at collarbone height with torso in vertical plane for Sumo Deadlift High Pull to count. No scaling option.
- Hips must open at some point above the box with foot parallel to the floor, and chest perpendicular to floor.
- Bar must be locked out overhead with knees and elbows locked out with the bar position directly overhead.
- Total calories for the row. Any technique is allowed
- Athlete has one minute to complete as many reps as possible at each station.
- Athlete’s score will be total reps completed
Heat 1 begins at 8:15
Heat 2 begins at 8:23
Heat 3 begins at 8:31
Heat 4 begins at 8:39
Event #2 (No scaling option)
400M Run
- Athlete runs 400M for time
Heat 1 begins at 9:00
Heat 2 begins at 9:05
Heat 3 begins at 9:10
Event #3
EMOM Ladder (Weights are 135/155/175/185/195/205/215/225/235/245)
Deadlift, Hang Clean, Shoulder to Overhead, Hang Clean, Shoulder to Overhead
- Complex must be completed without barbell touching the floor until 2nd Shoulder to Overhead is completed.
- Cleans can be power or squat.
- Shoulder to Overhead must be from front rack and any way is acceptable as long as bar is locked out.
- Athlete has 45 seconds to complete the complex. If not complete in 45 seconds, the rep will not be counted.
- If athlete fails a clean, he can attempt again as long as the bar doesn’t touch the ground.
- If the bar touches the ground, the athlete may complete an AMRAP burpee set to break any ties (ie 205# + 20 burpees). They must attempt a rep of the complex before beginning burpees.
- At the end of the 45 seconds, the athlete will move to the next bar.
- If an athlete completes all weights, their score will be final weight + burpees.
First athlete begins at 9:40
(Athletes score will determine order with lowest scoring athlete after first two events going first to athlete with best scoring position going last)
Event #4 (15 minute cutoff)
100 Double-Unders or 300 Single-Unders
50 Overhead Walking Lunge Steps (25#)
40 Pull-ups (Black Band + 1 minute/Gray Band + 2 minutes)
30 Burpees
20 Kettlebell Swings (1.5) (1 pood + 1 minute)
10 Kettlebell Shoulder-to-Overhead/Arm (1.5) (1 pood + 1 minute)
- There will be a 15 minute cutoff for the workout. If an athlete does not finish, their score will be total reps completed.
- There is no penalty for scaling double-unders to single-unders.
- Weight must be held overhead without touching head, trail leg must touch floor on each rep.
- A one minute penalty will be added for the two scaling options for the pull-ups after the workout is completed) Chin over bar with full extension at the bottom of the rep is the standard.
- Athlete must re-establish vertical position with hands overhead for the top of the rep for the burpees. Chest to deck at the bottom of the rep.
- Kettlebell must overhead with arms locked out at the top of the rep. No bent arms, no forward lean at top of rep.
- Knee and elbow lockout must be completed for shoulder-to-overhead to count. Reps can be split anyway as long as 10/arm is completed.
Heat 1 begins at 10:40
Heat 2 begins at 11:00
Heat 3 begins at 11:20
Heat 4 begins at 11:40
Hspu – 80 total. Best set 15, Worst 7
Intervals w/30# wall ball – Best 2:08, Worst 2:17
Lost a little steam on the last 2 rounds. Splits were – 2:08, 2:12, 2:11, 2:14, 2:17
5 min recovery row
HSPU with 45# and 10# plates and an ab mat- total 81. Tried to do it with just the 45# plate and ab mat and was only able to get 2 in that round, so I added the 10# plate and that was better. These need serious work.
Intervals with 10# wall ball- best 3:14, worst 3:33. I was already surprisingly sore from yesterday, so this was really tough today. Not sure I will be able to move by the end of the day.
I lost track of the hspu, but used 25# plate and 1 abmat for first couple of rounds, did from 4-7 reps, then added a 10# plate and did anywhere from 5-8?
This wod was really tough for me, I think the combo of ttb, wb and runs really tired me out. Used 10# wb and did all ttb, had to break them up
into singles which really ate up a lot of time. I was able to string a couple together in the past but for some reason I’ve been struggling with that. It was nice being able to take a 2 min breather in between rounds. Fastest: 3:10, slowest: 3:17.
HSPU strict w/ 1 ab mat
20 sec on:: 30 sec rest x 8
total: 39
Metcon Rx
Fastest: 2:21 (5)
Slowest: 2:37 (1)
splits: 2:37, 2:32, 2:26, 2:27, 2:21
Was able to string together TTB without coming off the bar, and figured out the rhythum…really proud of myself. Was able to chase Summers down in the last round and out kick him
really liked this wod
Fun morning with Bryce and the 6am’ers:
HSPU Intervals
Strict for Rounds 1-4: 15-12-10-10
Kipping (attempts) for Rounds 5-8: 5-3-5-2
Total: 62
Could have gotten more with strict all the way through, but put up some sad attempts at kipping–need to work on those bad boys.
TTB / WB / 400m Intervals w/ #20:
2:18 / 2:24 / 2:22 / 2:17 / 2:13
Fast: 2:13 / Slow: 2:24
Just tried to stay within :10-:15 of MattJ and Alex on this one. Legs actually felt good today but consensus afterwards was the burn/nauseating feeling on the runs. Good stuff this morning.
Made up Oly accessory work from yesterday:
2 rounds:
Ring Dip x 10
Russian KBS x 25 @ 2 pood
Ab Wheel x 10
Rev Grip BB Row x 12 @ #85
Band Pull Apart x 30 @ Black
@ Abbey: Awesome job this morning! Wish I could’ve witnessed your badassery!
Happy Birthday to Scott Radis (a.k.a Rx, ISAIKI, Fat Aspen Boy, etc)!!!! This guy has to fast on his birthday!
Guess I’ll have to do this wod tomorrow since I’m already starving. I don’t know how some of you guys do intermittent fasting!
HSPU’s 12-7-6-3-3-4-4-4 total 43. Kipped the last 3 rds, which helped to crank out another rep. This was a good opportunity to practice kipping hspu’s.
Met: 2:53/3:17. Couldn’t establish any rhythm to string the ttb’s but at least my last round was my second fastest. Pretty burned for these past 3 days.
A1: 4×8 YTWLs (unweighted)
A2: 4×20 Hip Thrusts (off bench)
Metcon Rx’d:
2:06 / 2:10 / 2:10 / 2:13 / 2:08
Fastest: 2:06 / Slowest: 2:13
C1: Ring Dips 2×12
C2: Russian KBS 2×25 (2 pood)
C3: Ab Wheel 2×12
C4: Rev. Grip BB Row 3×12 (85#)
C5: Band Pull Aparts 2×25 (black band)
@ Radis
Happy birthday you big clown.
@ Brooke
Fasting = mind over matter… just do it.
HSPU were a mess after the 4th round worked on kipping which clearly needs work to get the coordination down.
Metcon: Fastest 2:19 / Slowest 2:24
Goal was to hold of Abbey as many rounds as possible but in the end her superior conditioning prevailed and reeled me in at the turn of the last 400. Once we hit the sidewalk heading in she was like a race car driver and was clearly not going to let me get past – well done.
Splits: 2:20/2:19/2:23/2:24/2:21
HSPU with 2 abmats and a #10 plate – 46
Metcon, fastest was 3:11, slowest was 3:37
Scaled to KTE, used #10 ball.
Need to work on speeding up my running – felt so slow!
HSPU intervals – total 44
Metcon Rx’d:
2:51/3:06
Can’t chain TTB. Need to work on that. Also figured out after nearly two years that wall balls are easier if my feet don’t leave the ground.
Did yesterday’s strength post with M and A:
C1: Ring Dips 2×12
C2: Russian KBS 2×25 (2 pood)
C3: Ab Wheel 2×12
C4: Rev. Grip BB Row 3×12 (85#)
C5: Band Pull Aparts 2×25 (black band)
Oooff…I am having a rough first week back at CrossFit after three weeks off!
Handstand Push-ups — 10 total over 8 rounds, with two pads and a plate
5 Rounds, each for time of:
1 Round Every 5 Minutes Complete:
10 Toes-to-Bar (did about 2 rounds actual toes-to-bar, then the rest high-knees)
15 Wall Balls (10lb)
400M Run
Fastest round: 3:27
Slowest round: 3:36
Dear Bryce,
Thank you for programming a 400m run into the men’s throwdown. I’ll be sure to bring some banana peels to lay in my tracks and a few red turtle shells to snipe those who dare pass me.
p.s. JoeP is the worst.
ATTENTION LADIES
I COULD USE A FEW MORE JUDGES/COUNTERS ON SATUDAY, EVEN IF YOU JUST WANT TO STOP BY FOR A WORKOUT OR TWO. PLEASE SHOOT ME AN EMAIL IF YOU HAVE ANY INTEREST, AND WHAT TIMES YOU’D BE AVAILABLE. THANKS!
Thank you Yoshi i was looking for some trash talk to start on the blog leading up to the throwdown. Is no one else confident in their ability to take the throne on Saturday and crush these wods? Who wants the title? There is a world championshiip belt on the line….
Hey Yoshi…how far you gonna make it into that bb complex?
Love,
B
Not far. Notice I did not thank Bryce for his inclusion of said barbell complex. But I’d imagine your range of motion will be limited by that spiky turtle shell on your back, so maybe you won’t go far either.
ps, you are ugly, bowser. very ugly.
Strength
68 HSPUs w/ 1 abmat
WOD w/ 20# Wallball
2:19-2:26
Unbroken on all TTB and WBs. Runs became a little more difficult as the rounds went on. Wind picked up and hips got tight.
Oly 1.3
A1) 4x:30 gray band glute bridge
A2) 4x:30 1.5 pood/arm batwing holds
Conditioning–Today’s CF class
HSPU Rxd (kipped all of them)
Total=82—15,12,11,10,9,8,8,9
Metcon Rxd—Fastest 1:57, slowest 2:15
1:57, 2:04, 2:15, 2:12, 2:14
Shot the proverbial wad on the first 2 rounds, held on for life on the last 3. Was feeling sort of good about myself until I saw Alex used a 30# MB, figures.
HSPU 10# and an Abmat 64 – Probably #1 movement on my goat list.
METCON Rx
2:27
2:27
2:28
2:36
2:35
Proud of this, I usually fall off pace after 3 rounds, I kept within a few seconds and was only a little behind Single Malt – think about it- The 8″ of height helped him on the WBs and runs, I’ll get him on the Burpees where us normal to short people have the advantage.
Ok, I was proud of my numbers until I saw BR’s slowest was 6 seconds faster than my fastest…A Duke’s bacon cheese burger should cheer me up…that is probably part of why he his crushing me but they are sooooo good!
Just let me have this one day Woody. So rare is it where us tall folk can relish in our WOD wins. This is obviously ignoring BR, Alex, Matt J, and Anthony’s times today.
HSPU w/45# + 5lb plate and abmat. 40 reps. REALLY need to learn to kip!
WOD
10 KTE
15 WB @8#
400m RUN (more like a trot)
3:00/3:06/3:21/3:26/3:19
HSPU (1 abmat): all kipping, 56 reps. Best: 11, Worst: 5
Metcon: Rxed, Fastest–2:13, Slowest–3:09
Rounds 4 and 5 were pretty brutal. 56 sec discrepency is no bueno. TTBs were all unbroken. My right shoulder started fatiguing on the WBs and just couldn’t catch my wind on the runs. Great class tonight Kelly.
Strength
1st/2nd round w/ 1 abmat got 5 & 2. Added 10# bumper and mostly 5′s thereafter.
Total 44
Metcon Rx:
2:33 fastest
2:48 slowest
Took it easy on the runs. Didn’t want to jinx the ol’ knee bone. Felt OK. No pain, just popping.
Throwdown!
EMOM Barbell complex!
Ugh. Starting @ 135, eh?
45 Hand stand pushups w/ 2x 10# and abmat.Not bad for first true attempt at the movement.
Knees to elbows, 20# wall ball, 400M run.
Fastest 2:34, slowest 3:14
HSPU with one abmat: 37 total (best 7, worst 3) — had a couple issues staying steady on the HSPUs. I like HSPUs, but this is an area I can definitely work on.
WOD: 2:09-2:13-2:18-2:16-2:11. Tried to do the wall balls too quick on round 3 and got a little out of sorts, but everything unbroken. Solid WOD, nice class Kelly!
Where you at, Bowser?
Olympic 7.3
4×8 YTWL
4×20 Bench Hip Thrusts
Regular Class WOD
5 Rounds: RX’d
10 TTB
15 Wall Balls #20
400 m runs
2:29, 2:45, 3:15, 3:39, 3:19
34 HSPU all kipping. Need to get stronger at this.
Metcon Rx
2:23 fastest 2:36 slowest
Also need to get better at running.
HSPU’s=32 Pretty bad, I guess I’m still feeling the 50 from Monday.
Metcon Rx’d: Fastest: 2:19/Slowest: 2:50
2:19, 2:34, 2:42, 2:50, 2:39 Ugh, running!
Laying in bed and still have heart pounding.
2:01. And 2:47
Needless to say I got real tired.
Oh hspu 33. These remain tough for me.
Night
61 Hspu with 15#plate and an ab mat then added a10# for the last few rounds.
Fastest time with 8# wb and knees to elbow was 2:56 slowest was 3:11
Joined the 4pm for the start of class for the warmup/HSPU
8x 20s on/40s off of kipping HSPU rx’d (to black mat) 107 total
15-14-13-13-14-13-12-13
Then, did my team’s workout for tonight instead of the WOD- three 5 minute AMRAPS of different couplets with 5 min rests between each… pretty weak attempts at sprinting and keeping a fast pace as my legs were still so tired from yesterday. Got through it though!
Great to be back! New space looks awesome and really enjoyed seeing some friendly faces. Hopefully will catch more of you guys over the next few days.
10×1 Hi Hang Clean + 1 Push Jerk – 60 sec rest
225# for all sets. Cleans were good, push jerks were a little sloppy.
High Bar Back Squat – 1×5 @ 75%, 1×3 @ 80%, 3×3 @ 85% – rest 2 mins
275×5, 295×3, 310x3x3
Got em all. A little in the toes on a few and worked on keeping the back angle tighter. Working toward a 400# 1RM by the end of the year.
Jumped in today’s metcon for 4 rounds:
221-240-241-226
Went unbroken but still not a runner. Some of you guys are fast.
20sec on:: 30sec rest x 8 HSPU (45# plate + 1 ab mat) total: 61
5 Rounds, each for time of:
1 Round Every 5 Minutes Complete:
10 knees to elbows
10 Wall Balls (10#)
400M Run
Fastest: 2:51 / Slowest: 3:08
splits: 2:58, 3:05, 3:08, 3:06, 2:51
HSPU 21
Metcon Fastest 2:39 / Slowest 2:57
Did this thursday at 6am
HSPU – 1 ab mat and a 5#plate. First round 10#
61 total – first round was 16 though – should have started with just the 5# or even just the ab mat
WOD – 10#wb
3:10, 3:34, 3:42, 3:47, 3:29
post – lots of stretching
Did this last night with a nice bunch of fellas.
HSPU with 45# plate and 1 abmat – 49, I really stink at these
wod – 10#wb, everything unbroken
fastest: 2:46
slowest: 2:58
ttb’s felt good, will work on stringing
HSPU, kipping – 49. Best 7, worst 5.
wod – 12# ball
fastest: 2:49
slowest: 3:07
Chased those 7pm-ers the whole time!
Got this one in after coaching yesterday morning… really just felt like a good running workout.
I totally dogged the first round on the run. I don’t know what I was doing!
1. 2:29
2. 2:22
3. 2:16
4. 2:20
5. 2:25
Everything unbroken, need to get faster!
Time to work on some skills to prep for 8th day games competition with the other bad ass ladies in the gym!
Happy Birthday Skins!!!! (belated!)
Made this one up Thursday. Really fun workout.
HSPU Rx’ed: First 2 rounds strict, last 6 kipping
10/9/7/5/7/7/6/2 = 53
I fell off the wall kipping on round 4 and tweaked my should a little bit at the end of round 6 and didn’t have enough time to recover before round 7. I’ve been practicing kipping HSPUs, and they are improving.
Metcon:
2:05, 2:17, 2:22, 2:26, 2:12
Everything unbroken. Great push from MarcS. Especially the last round where he edged me out by a step despite it being my second fastest round. We were hauling down the back stretch.
Made this up on Thursday at 4pm.
HSPU w/ 1 abmat – 78 (all kipping)
Metcon
2:31 fastest
3:29 slowest