Tag Archive for AMRAP

Timberwolf 112415

Workout of the Day
10 Min AMRAP
1 Rope Climb
10 Dumbbell Snatch
30 Double Unders

My Score 4Rds +11

2014 – Workout #34

Tuesday night with Pat at SISU.

Warmup was a 800m run where everyone cut the corner except me and Jake.  I yelled at the class when we got back in.  It was kinda funny.

Onto the skill: the Romanian deadlift. I didn’t do great but I was getting it with Jake’s help.  I did end up getting like 325 for a 2 rep but my thumbs were being destroyed. But he kept me focused and we did pretty good work.

Workout of the Day
Romanian Deadlift
10min AMRAP
3 Elevated Push Ups 24/20
5 Push Ups
8 Box Jumps 24/20

This workout actually was quite the little burner, mostly because I was trying to compete with Craig, a guy at the gym.  It was friendly and fun but boy, while it was going all I wanted him to do was take a break!!!  But he just kept going so I had to as well..

The box jumps by round four were straight up killing me. My legs felt like logs and I just had to keep pushing.  I wanted to stay ahead of Craig and I wanted to burn the hell out of this 10 minute workout.

So 10 minute workouts are a funny thing. You see the time going and you think, “There’s not much time left so I have to keep going” – you think that the whole time… And the rep scheme was one that you could just do ’em and keep going.  But the box jumps were the worst.

I have to say I am very proud of myself on this workout. I pushed hard the whole time and I honestly can say that I don’t think I could have done too much more.  Maybe got a 13 or 14 but that’s about it… It was very fun and a great workout and I thanked Craig very much for it.

My Score 12+5



2014 – Workout #33

Wednesday night with Jason Johnson at SISU.

Nice 1/2 mile run to start the night…  Then we did some line up kind of mobility/more warm up.

For the skill we did some back squats and for the first time in a long time I did some heavy 3 reps.  I think I got up to 335 for a 3 rep which is pretty awesome for me right now.  Yes it was tight, but I did them pretty well.

Workout of the Day
Back Squat
Find your 3 rep max.
12 Minute AMRAP
30 Dubs
20 Wall Balls
10 T2B

I am not strong at dubs so the rest of this I am going to have to do well. The dubs didn’t go awful the first round. I strung together a 12 and few but that’s about it.  Wall balls unbroken, toes to bar were strict and unbroken.

The second round of dubs went pretty badly, actually. Hated it..took forever. Wall balls and toes to bars unbroken.

Third round dubs went ok. I strung some 5’s and a six in there.  Wall balls unbroken again (tougher) and toes to bar done strict and unbroken.

My Score 161



2014 – Workout #29

Todays warmup was not and is not my jam….  Everything about it I’m bad at / or hurts.  Doubles, not great at them and being distracted today did not help. Then we did bridge ups, pike sit-ups and wall squats.  I focused on the wall squats and stretching.  I am not great at pike situps… I can’t touch my toes over my head.

For the skill we were to work on front squats.  I got my lifting shoes on and I didn’t expect much. Jason came over asked me “if it was a heavy lifting day” I said no.  He then gave me some good tips (I think) on my injury. And I was just doing some sets.  Started at 45, felt ok.  Got on some 135, couple sets.  Front squats absolutely wreck my wrists.  I got up and did a 165 set of 5 then a 185 set of 5 then set of 3 and Suddenly I started feeling great.  I got in at a 205, at 3 reps 215 couple sets of 2 then set up and went 235 and set of two and then added 30lbs 265 for a set of three and it felt great.

Overall some tightness, and some pain but over all I felt good.

Lets workout.

Workout of the Day
Front Squat
Find your 3 rep max.
2 Sec Pause at bottom
10 Min AMRAP
3-6-9-12 (if you get done start at 3)
Front Squat 135/95
Push Press 135/95

OK I want to do well on this.  I want to get 90, so I am going to go pretty hard.  The first two sets I crush pretty good, and I want to beat everyone in the room, I am going to push hard through these next sets…  TO my surprise I went through all of the 9th set unbroken too, I couldn’t believe it…  In my head I was going to stop but I didn’t

The 12 set was pretty hard, I really wanted to do better at it but I broke up the push presses into four sets of 3.. My shoulders were burning…  The burpees murdered me…

Some good things, I squat clean every first rep.  I do not ever drop the bar before doing some push press.  I was way over my goal.
Some bad things, I rested like 30 seconds after finishing the set of 3 on the second set.

For the first time in a very long time I felt absolutely great about my workout today.  I left feeling awesome. The thing about crossfit, its this roller coaster ride some days its up some days its down.  A friend was telling me about a blog she follows and it said it reminded her of me.  And the big key was showing up. And its true, I show up.  When the coach says to do something I do it, when they give fine little pointers and see things I don’t I really try to listen. That makes days like today feel so good. Just one thing missing…  But over all I feel really good about today, and myself.  I’m sure tomorrow will crush me.

My Score: 106


2014 – Workout #18

For the warmup and skills we did some kinda fun stuff.  A little mobility (I love it when we work this in) some lunges things and some thing that I’m awful at where you place your ankle on your knee and then you squat down.. Yeah I got about two inches.

The reverse Tabata on the L-sit, on rings, bar or parallettes was stupid hard for me. The burpee penalty was a bit of a motivation. Two rounds I couldn’t last at all, but I did OK for the most part. Did a few burpees at the end.

Workout of the Day
12 Min AMRAP
3 Hanging Power Snatch (95/65)
6 Hanging Power Clean (95/65)
9 Sumo Deadlift High Pull (95/65)
12 Back Squat (95/65)

When looking at the scores for this I really thought I’d do well. I didn’t take a couple things into account. I have trouble with squats.  I hate sumo deadlift high pull. Those two things really contributed to how I feel I failed this workout.

Rounds one and two were OK, and I was still on what I felt a good pace for 5 rounds, but again on round three I just got destroyed. I was so tired I just couldn’t get myself to do the high pulls. And then the squats were taking a lot of time and didn’t feel all to comfortable in them.

The good things about this workout was I made a good effort to do all these movements correctly.  I did them unbroken (for the most part) and with the exception of just a couple of the snatches all the movements felt great. I mean I think i’ve done over 200 some power cleans this week, you hope they would feel good.

The bad was the back squats. I just cannot get them done without feeling shitty. I hate this. I really need to get this injury thing far behind me and never think about it again… I also just need more of a gas tank, I need to be able to get reps done and keep moving.

My Score: 4rds+12



2013 – Workout #115

A great friday night at SISU with Jason

Warmup was pretty good, I did some good work on the toes to bar 🙂

Workout of the Day
Summer Fun
20 Minute AMRAP
350M Run
50M Burpee Broad Jump
15 Squat Clean (135/95)

Looking at the scores I really thought that I would probably get one round of this and into the second.  But as I dove in I started thinking that I could get three.

The burpee broad jump was really hard, I found myself laying on the hot pavement a few times kind of wondering how much I would fry if I just stayed there. And luckily some weather was coming in so really started to cool down and even sprinkle a bit.

I can’t tell if the burpee broad jumps or the squat cleans were the hardest… Yes thats an evolution that no longer is running a 400m the most difficult thing in the world.  Crazy times these are.

I got really tired during the second set of squat cleans and during the run, I was just out of gas.  I wanted so much to get three rounds of this but it wasn’t in the cards.

My Score 2rds + 3 Squat Clean



2013 – Workout #102

Thursday Night at SISU

So I decided I’m not using a box, I’m doing this thing right and its gonna be awesomely difficult.

Workout of the Day
20 Minute AMRAP
21 Thrusters (60/45)
15 Jumping Pull-Ups

Thrusters oh how I  used to love you until this workout.  These things killed me and then onto some pull-ups this workout is straight up difficult.  Its like a fran that doesn’t end for 20 minutes….

So my score isn’t going to be as good as others but I don’t care I did it right.  I went from the ground and did a jumping pull-up.  And as much as they were hard difficult and a pain in my ass I really worked hard and I feel great.

My Score 4 + 3 pull ups




2013 – Workout #90

Thrusday night with Jason B at SISU

Small class tonight at the gym.  With the snow and the weather I am not surprised.  We did a warmup, I got em done.  My hands are sore so I am not doing too many pull-ups.  Only to see that there is a 3 attempts at a max toes to bar…

For the max toes to bar i was able to get a decent number, I actually got 15.  I was pretty surprised.  My next set I got 14 then an 11.  To be honest these were pretty dam hard after yesterdays bunch of situps.

Workout of the Day
12 Minute AMRAP

10 Burpee
15 Thruster (95/65)

I was really excited for this workout, I want to crush this thing.  I am strong at thrusters and also I am feeling better about burpees every day…

The first two rounds went well and then all the sudden that wall, that wall that just hurts and your mind loses it.  Next thing I know I am just trying to survive this thing, I am truely disappointed in my workout.  As hard as i worked out my score isn’t what I wanted, no where near.

My Score 123 (4rds + 3 thrusters)




2013 – Workout #85

Wednesday Night at SISU with Jason fresh back from Vacation.

Warmup we did some standards stuff.  Push-ups, sit-ups, back extensions  pull-ups, 400M run, then we did some tricept and shoulder mobility.  Then we did some warmups for our legs and running with some inside running and movement.

For skills we spent time doing strength pull-ups.  Putting a lacrosse ball under our chins and doing strict pull-ups.  This was actually kinda fun.  I did one with a 20lb weight.

Workout of the Day
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

This was a pretty fun workout.  I have to say that with the cold it really made the running pretty hard.  I ended up doing six rounds. And each round got progressively harder.  Max I got in one round was 10.  Remember I do them strict before you judge me too much 🙂  I will mash this workout later, I know it.

My Score: 45




2013 – Workout #59

Wednesday night with Pat at SISU

The warmup of course included bear crawls.  We did some lunges and pass throughs. That was kinda fun.  And then actually did do somethign fun, headstand work.  This was cool!!!

Then we spent about 10 minutes getting a 2 rep max power clean.  I really wasn’t too focused and to be honest there was a lot of distraction in the gym tonight.  I was able to successfully do 210, I think I could do better.

Workout of the Day
Find your 2 rep max.
Find 2 rep max
15 minute AMRAP
10 Power Clean
10 Front Squat
10 Lateral Burpees

This workout looks like something I could do decent at.  I shouldn’t have too much trouble with the weight and on paper I’m feeling 5 rounds.

Getting into this workout I do set one completely unbroken, and then starting round two I get through the power cleans, and then the front squats hit me like a wall.  Burpees hit me like a slap in the face and I’m struggling.

The next 10 minutes or so I spend trying to survive this workout, its hard.  I’m tired and Spent after just three rounds.  My head is spinning my mind cannot dial in this workout for some reason.  I feel Like I had a good one, but really I feel I could do better.  As for the initial thoughts of the weight being OK.  Well the front squats were hard.

My Score: 105 (4+5B)