training for the open | workout 4

copied this of rich froning. did pretty well, if I do say so myself.

5 body weight power cleans 

5 body weight bench presses 

5 rds

Alex/ 3:40

the next workout I do is going to be hellish 

training for the open | workout 3

blarrgggg. I felt like crap this workout. but I bossed the overhead squats.

12 overhead squats @95
10 hand-release push-ups
8 toes to bar

as many reps as possible in 20 min.

alex/ 402

no judgement.

one love.

training for the open | workout 2

after not really working out for a month, then working out super hard yesterday, this sucked. hard.

100 burpees
200 db snatches @ 55 lbs

alex/ 19:28

training for the open | workout 1

First workout in like a month. Blargggghhh. It sucked. Most of my form was awesome, some of it was not awesome. It was a rough intro. I am not in teh peak shapes. Enjoy-o

15 shoulder to overhead @ 115
10 pistol squats
5 chest to bar pull-ups

7 rds for time

10:19

Wedding Fitness Week 9 | 100 Squat Workout (+ some more workout challenges)

I did many, many horrible workouts this week. So many. At the end of this post, I'll list some that I did and you can try them if you like.

But here's one I thought worth posting.

100 Squat Workout

I learned about this workout on crossfit "strongman" Rob Orlando's youtube, but I was partially inspired to do it because of a similar workout Micah Sanders and David Shank posted.

It's simple. You have 3 sets, with 3-5 min rest in between, to do 100 squats with a barbell at bodyweight. I weight like 176, the barbell I used was ~180.  I reached 100 doing 35 first and second set, 30 on the last. This workout is fairly hard.

For some harder ones, try:

(all of these are for time)

Heavy 300

25 pull-ups
50 deadlifts @ 225
50 hand-release push-ups
50 squat box jumps @ 20"
50 floor sweepers @ 225
50 dumbbell snatches @ 55 (25 right, then 25 left)
25 pull-ups

Alternate 300

25 burpees
50 front squats @ 95
50 hand-release push-ups
50 knees to elbows
50 shoulder to overhead @ 95
50 snatches @ 95
25 burpees

"Buster"

1, 2, 3...9, 10 clean and jerks @ 155 with 5 pull-ups, 10 push-ups, and 15 body squats between each round of clean and jerks.

Alternate 100s

100 burpees
100 pull-ups
100 pistol squats
100 alternating dumbbell snatches @ 55

Wedding Fitness Week 8 | "double Angie"

Angie is

100 pull-ups
100 push-ups
100 sit-ups
100 body squats

for time

double Angie is just doing that twice. For time.

Took me 31:22. and it did this to my hands:

Wedding Fitness Week 7 | "Kalsu" or "The Most Horrible Workout Ever"

So I decided to go all-out. I tried "Kalsu."  Now this workout is famous among crossfitters for being terrible. 

And it is, indeed, terrible. 

For those who are willing, behold, Kalsu:

100 thrusters @ 135

4* burpees EMOTM (every minute on the minute)

Alex/ 20:58

Scaling is easy. just reduce the weight until it fits you.

Kalsu crushed my wrists and made my legs feel like poison.

That said, have fun! 

*it's supposed to be 5, but I forgot and guessed wrong.