Another home version of a Pack-scale CrossFit Brand X workout.
For time:
21-18-15-12-9-6-3 of:
Sumo deadlift high-pull, 53lb kettlebell
Push jerk, 50lb sandbag
Didn’t take as long as I thought it might: finished this in 8:09. Now I need to go stretch well so my lower back doesn’t lock up.
Tagged kettlebell SDHPs, overhead, push jerk, sandbag push jerk, SDHPs
I have not given up on the Summer of Murph.
“Murph” (60%)
Run 0.6 miles
60 pull-ups
120 push-ups
180 squats
Run 0.6 miles
So, this is the new plan for the Summer of Murph: instead of adding 5% every two weeks, add 10% every three. I finished this in 23:18. That’s almost six minutes faster than when I did 60% during the last SoM, but it brings my theoretical Murph time from 36:10 to 39:20. That’s less than pleasing, since the latter number is higher than my actual Murph time.
But maybe that shouldn’t be surprising? We’ll see how things go in three weeks.
Posted in Long slogs, Metcon
Tagged murph, pull-ups, push-ups, running, squats, summer of murph
I’m on the road, and I feel like crap. Decided to work out anyway, with a short one that works in a hotel room.
Burpees x 50
4:32
Not my best time for this one, but not my worst, either. Just glad I got something in, frankly, under the circumstances.
I’m traveling today, so I needed something Nasty, Brutish, and Short. This scaled, home version of Karen seemed to do the trick.
“Karen”
For time:
Sandbag thrusters (25lbs) x 100
Finished in 4:24, more than 30 seconds faster than when I did this in January. Cool.
Posted in Metcon, Nasty, brutish, and short, WODs
Tagged Karen, sandbag thrusters, thrusters
Felt like crap waking up this morning, so I almost didn’t work out. Almost.
Death by pull-ups
With a continuously running clock, do one pull-up the first minute, two the second minute, three the third minute… as long as you are able. Use as many sets as needed per minute.
I got through 13 full rounds, and 7 reps into my 14th. Not a PR, but the first time I’ve gotten through 13 rounds in about four years.
Gods help me, I’m gonna try another Summer of Murph. Organized slightly differently, but I’ll get to that. Right now, the 50% Murph.
Half-Murph
.5 mile run
50 pull-ups
100 push-ups
150 squats
.5 mile run
Finished in 18:05, again. That’s almost eerie.
We’ll see where this goes.
Needed to run, needed to work with the kettlebells, and this one got posted by BrandX last week.
“Helen”
Three rounds for time of:
400m run
Kettlebell swings x 21
Pull-ups x 12
I did the pack scaling again, as in January, which meant using the 35lb bell. But I finished in 9:50, which is faster than my January time by about 50 seconds, and the fastest I’ve done this workout at any scaling by around 10 seconds.
I’ll take it.
Tagged 400m run, Helen, kettlebell swings, pull-ups, running
Couldn’t bring myself to go into Samson’s old room to work with my kettlebells or sandbags today. So I went for a run.
1 mile run – 10:16
That’s a ridiculously slow time. Not much else to say.
Did a scalded version of a Greyskull workout this morning, just because.
10 rounds for time of:
15 kettlebell swings
5 grinders (pull-up + hanging leg raise)
Finished in 9:33, so glad I scaled. My lower back will not be thanking me.
Tagged grinders, hanging leg raises, kettlebell swings, pull-ups
Haven’t done any version of this one in just over four years; this is a mod-for-home.
Kettlebell “Elizabeth”
21-15-9 of:
Kettlebell cleans (53lb)
Ring dips
Finished in 5:32, and my ring dips were ugly, ugly, ugly. May need to bring those out for some skill work; looking back, doing those has been a rare occurrence, and I’ve got the rings in my closet. There’s really no excuse.
Tagged clean, dips, Elizabeth, kettlebell clean, ring dips
