Hammer

26
Aug

Hammer

Friday’s QOD – Rank these by importance – Sleep, Nutrition, Programming, Rest, Consistency

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

5 rounds, each for time:
5 Power Cleans (135/95#)
10 Front Squats
5 Push Jerks
20 Pullups
Rest 90 seconds

The young pups have their turn pulling the Element

98 Responses

  1. Kevin

    Next Wednesday evening at 7:30pm, there will be a pullup and taping clinic at the gym. Cost is $10 and you will be provided with 2 rolls of tape to practice with. We will also go over the progressions to the kipping pullup. Please email me to confirm your spot.

  2. Marco

    I don’t rank any of these in a particular order, the sum of all of them is what I find most important. They each have their place up top the podium, some people(like me) might struggle with the juggling act favoring one over the other…….I am still looking to see where beer fits in with all of that though.

      1. Marco

        I get one semi good thought a year can’t you just let me have that one. But just to satisfy you rob, my personal order woul be…..
        Consistently dreaming about eating while I am sleeping and resting while watching TV ( oh, that isn’t what he meant by programing…..)

  3. QOD answer: Nutrition, Sleep, Programming, Rest, Consistency

    WUx2

    Spent strength time using a foam roller. Ouch, did I ever need that.

    WOD: 5 rounds, each for time:
    5 Power Cleans (95#)
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    Fastest round: 1:57
    Slowest round: 2:52

    Total WOD time: 13:02

  4. Maria

    Nutrition โ€“ Sleep โ€“ Consistency-Programming -Rest

    Strength OHS
    3 x 35-40-45-50-55

    WOD: 5 rounds, each for time:
    5 Power Cleans (55# )
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    Fastest round: 2:50
    Slowest round: 4:46

    5 rounds Total WOD time: 17:14

    Pullups used blue band for 1st round and small purple for the rest, really wanted to go “bandless” but my shoulders tell me no.

  5. Kevin

    Very horrible sleep last night. Must be excited about tomorrow or something…

    5 rounds, each for time:
    5 Power Cleans (135#)
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    1:37
    2:17
    2:40
    2:46
    2:46

    WOD time: 12:05

    1. Heather S

      Standing behind you Kevin while you roar through a WOD like this is both amazing and intimidating. I was with you for the first 5 cleans … then not so much. Nice job!

  6. Heather S.

    Heather’s Fitness Hierarchy ๐Ÿ™‚

    Programming
    Nutiriton – Rest
    Consistency – Sleep
    (This would be in a really nice pyramid if I wasn’t a graphics wasteland!)

    WU X 2
    Deadlifts: 3’s
    130-150-165-170-time

    WOD: 5 rounds, each for time:
    5 Power Cleans (70# )
    10 Front Squats
    5 Push Jerks
    20 Pullups (red/green band)
    Rest 90 seconds

    Fastest round: 3;18
    Slowest round: 5:30

    4 rounds Total WOD time: 17:31

    Great to see all of you guys in the morning class but seriously people, how do you do this every day?? Come visit us in the afternoons!

    1. Gabrielle

      Heather, everything I said to Corinna pretty much applies to you too! You’re a beast! ( I mean that in a nice way ๐Ÿ™‚ )

  7. Corinna

    Wu x 2

    Strength: Cleans x 5

    100-105-110-115-120

    WOD Hammer @ 75lbs

    Total: 4 rounds with three minutes remaining after 90 seconds of rest. Can’t say I liked the idea of stopping with three minutes left, but it is what it is.

    R 1: 3:18
    R 2: 3:59
    R 3: 4:28
    R 4: 3:59

    Pull ups were slow which ate up a lot of time. Would like to finish this one next time.

    Great job 6:00 a.m. crew!!

    1. Heather S.

      Not wanting to stop shows great strength of character Corrina (or insanity). I on the other hand wanted to hug Joanna when she said “Last round” ๐Ÿ™‚

    2. Gabrielle

      Bleep!!! I was thinking 75lbs too, but now I wonder since I’m looking for volunteers to do my hair today, tomorrow and possibly the foreseeable future… ๐Ÿ™

    3. Gabrielle

      That was my inside voice… What I really meant to say is great job Corinna ๐Ÿ™‚ you’re so strong, I’m not sure I can do the same thing… I think I can, I think I can, I…

  8. Martine

    OHS 3x
    55-55-55-55-55 (was suppose to go up to 85# but my wrists are still sore from Wednesday)

    WOD @ 65# (and large+small band for pullups)
    1-3:34
    2-3:21
    3-3:08
    4-?? (screwed up with the timer)
    5-2:35

    Pullups were the hardest for me, especially that my hands are not healed completely from the wod of Monday. Great job everybody!! Loved you signing this morning Jane! ๐Ÿ™‚
    Answer to today’s question: nutrition, sleep, programming, consistency, rest

      1. Marco

        No, still a work in progress, just because I am not in the medical field for work she won’t believe me….any doctors out there that can help?

  9. Hannah

    I am interested in how other people deal with sugar cravings?? A huge goat for me.

    Wu x 2
    Strength cleans @ 5: 45, 50, 55
    Hammer:
    5 powerCleans @ 55
    10 front squats
    20 ring pull ups
    4 rounds: 2:52, 3:21, 3:36 1 mystery round because I forgot to reset timer
    RIP Hammer

    Kevin Joanna, have a beautiful wedding day! Rain means good luck! Can’t wait 2 see pictures!

    Nice “explosive” PR, Guy!

    1. Gabriel

      Well if it is chocolate, just dig in. Works for me. Just don’t over do it. I love chocolate covered Almonds. That way there is a lil Paleo in it ๐Ÿ˜‰

  10. Guy

    CFWU

    Back Squat

    1x 155
    1x 185
    1x 215
    1x 245
    1x 275 #5 PR I apologize to my spotters Greg & Kevin and especially to Jojo who was behind me.

    WOD: “Hammer” @ 95

    5 Power Cleans
    10 Front Squats
    5 Push Jerks
    20 Pull ups

    Rest 90 seconds… Repeat

    1) 3:03
    2) 3:39
    3) 3:49
    4) 4:29

  11. Jane

    WU x 2

    Back Squat 1RM -> 75-85-100-115(F)…no more time.

    Cock the “Hammer” it’s time for action…

    5 rounds with 90 sec. rests in b/w of:
    5 Power Cleans (55#)
    10 Front Squats
    5 Push Jerks
    20 Pull Ups

    4 rounds – 3:49 – 4:02 – 5:00 – 3:30

    Sweet Mother, I’m all Power Cleaned and Pull Upped out after the last couple of weeks! ๐Ÿ˜€

  12. Joanna

    WU
    OHS x5
    65 70 75 85 100

    Modified Hammer – Wedding version
    5 Rounds
    5 KettleBell Cleans (med ball style) #50
    10 KettleBell Goblet Squats #50
    5 Push Jerk with #45 plate
    20 Pullups

    2:46 / 3:17 / 3:28 / 3:35 / 2:46
    Total time 15:52

    Happy weekend!

  13. QOD:
    I like Pat’s answer…
    “Nutrition, Sleep, Programming, Rest, Consistency”.

    I’d like to add one word before Programming though…
    “Nutrition, Sleep, Mechanics, Programming, Rest, Consistency”.

    “Mechanics” needs to be there so our rest and recovery are for the right reasons and not because of injury.

  14. Gabrielle

    QOD : Sleep, Nutrition, Programming (Mechanics – I like that Jeff), Rest and Consistency… Since I haven’t been getting much sleep and I’ve been dragging my ass all day today, I am going to cancel my 4:15 and opt for rest. I will do this one tomorrow from home – sigh! I may still make it into the gym to cheer you guys on ๐Ÿ™‚

  15. Amanda

    WU x2

    Strength: Front Squats
    3x 75-85-90-100-115

    WOD: ‘The Hammer’
    5 rounds, each for time:
    5 Power Cleans (135/95#)
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    Only made it to 3 rounds with somewhere around 4 minutes left on the clock. (book is in the car)

    Fastest round was somewhere over 4 minutes, slowest was over 8 minutes (!). Hands still not healed from rips from the other day, my pullups on the 3rd round took forever. Well not forever, but around 4 minutes…that’s almost forever.

    Nice to see you back at 6am class, Corinna…hope you’re staying?? ๐Ÿ™‚

  16. Elba

    WU x 2

    Strenght 5’s
    Shoulder Press
    50 – 55 – 60 – 70 – 75

    WOD
    “Hammer”
    5 rounds – each for time:
    5 Power Cleans (65)
    10 Front Squats
    5 Push Jerks
    20 Pullups

    Rest 90 seconds

    1:56
    2:56
    4:07
    4:34
    4:30

    Thanks Gabrielle & Trent, I still can’t believe I finished 5 rounds, my arms are sore but is all worth it ๐Ÿ™‚
    Great Job Everyone!!

  17. Elba

    WU x2

    Strength
    Shoulder Press 5’s
    50-55-60-70-75

    WOD
    โ€˜The Hammerโ€™
    5 rounds, each for time:
    5 Power Cleans (135/95#)
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    1:56
    2:56
    4:07
    4:34
    4:30

    Thanks Gabrielle & Trent, I can’t believe I finished 5 rounds, my arms are sore but is all worth it ๐Ÿ™‚
    Great job Everyone!!!

  18. WUx2
    Strength: push press (x5)
    85-95-105-115-125

    “Hammer”
    5rds with 115#ย 
    5x PCย 
    10x FS
    5xPJ
    20x Pullups
    Rest 90secs
    1:24, 1:43, 2:25, 3:32, 3:51

    Quickest time: 1:24
    longest time: 3:51
    total time: 12:55

    Nutso!!!
    Thanks Jo (& Kevin) for a great month of programming!! I really appreciate the encouragement Gabrielle!! Definitely helped me through this tough WOD! Such a Fun 4:15 Class!!

  19. Trent

    WU x2

    Strength
    Push Press 5’s
    65-75-85-95-100

    WOD
    โ€˜The Hammerโ€™
    5 rounds, each for time:
    5 Power Ceans (65)
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    2:15
    4:02
    4:52
    4:54

    Thanks Gabrielle for helping me out.

  20. Jamie

    CFWU x 2

    Strength – Shoulder Press x 3
    80-85-90-105-120(2)

    WOD – “The Hammer” @ 100#
    2:02 – 2:24 – 2:51 – 2:40 – 3:43
    Total Time: 13:30

  21. Francis

    WUx2
    Power Clean x 5
    95-100-105-115-130

    WOD: 5 rounds, each for time:
    5 Power Cleans (95#)
    10 Front Squats (95#)
    5 Push Jerks (95#)
    20 Pullups (no band)
    Rest 90 seconds

    Fastest round: 3:04
    Slowest round: 8:20
    Completed 4 rounds

    I got cramps in my calves on the 4th round which slowed me down. Thanks for the push Gabrielle!

  22. Gabriel

    WUx2

    Strength – Clean X3
    95-125-145-155-165×2-165×1
    Need to get under the bar in my squat cleans, final reps!

    WOD: “The Hammer” @ 100#
    5 rounds, each for time:
    5 Power Cleans
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    Fastest round: 2:25
    Slowest round: 3:53

    2:25, 2:41, 3:29, 3:53, 3:07

    Total Time –> 15:35

    This was an exausting WOD but fun!

    Thanks for the push Johnny!

    Great job 5:30 Gang!

    Have a great weekend fella CrossFitters!

  23. Heidi

    WU x 2

    No strength for me today….rolled on a ball instead. Ouchy!

    WOD: Hammer
    5 Power Cleans 65#
    10 Fr. Squats
    5 Push Jerks
    20 Pull Ups (Green Band)
    Completed my 5 rounds, but the pull ups were really really ugly & I was doing these one at a time at the end & lots of failed attempts. (Sorry for all the cursing Joanna…on some WOD’s it’s just necessary!)

    1:57
    3:07
    3:28
    4:08
    3:57

  24. Ron

    WU x 1
    Strength: Front squat
    3 x 102,110,120,135,160

    WOD: Hammer
    4 Rounds @ 2;35, 3:45, 5:15, 4:51
    F***ing pullups grrrrrrrrrrrr.

  25. wu x 2
    strength – shoulder press x 5
    95,95,105,105

    WOD: โ€œThe Hammerโ€ @ 85#
    5 rounds, each for time:
    5 Power Cleans
    10 Front Squats
    5 Push Jerks
    20 Pullups
    Rest 90 seconds

    Total 4 rounds – 3:11,3:30,3:53,4:10
    cash out – lacrosse ball for my shoulders

  26. Marcel

    CFWU x 2

    Shoulder Press x 3

    85-90-95-115-125 (2)

    WOD: โ€œHammerโ€ @ 100 lb

    5 Power Cleans
    10 Front Squats
    5 Push Jerks
    20 Pull ups

    Rest 90 secondsโ€ฆ Repeat
    1) 2:47
    2) 3:59
    3) 4:24
    4) 5:20

    Very difficult workout, had to head outside during round 3 to get some air — thought for sure I was going to pass out. Great job 5:30 crew!

  27. Johan

    Hammer WOD – Modified
    5 rounds, each for time – subbed squats
    10 Power/Hang Cleans (95#)
    10 Push Jerks
    20 Pullups
    Rest 90 seconds

    2:02 first round, 3:30 last round
    15:52

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