Slob55.com is the official website of the Torture Chamber Lifting Club, Torture Chamber West, and Torture Chamber Daywalker. We are a private chain of gyms that train competitve CrossFit athletes. Fitness and a healthy life style is not or primary goal, but it is a biproduct of competitive training. Our workouts are easily scaled and can be performed in almost any gym, but our training program is not recommended for the casual trainee. We post daily workouts, or WODs (Work Out of the Day), that consist of metabolic conditioning, strength training, and aerobic endurance.  You can find a complete discription of our program philosophy and training templates on our Training Page.

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Row 1000m

Then…

3 rounds of:
7 deadlifts @ 275
10 HSPU

Then…

4 rounds of:
5 Clean and Jerks @ 185
50 ft Farmers carry @ 90# DB’s
10 Box Jump Burpees
50ft Farmers carry @ 90# DB’s

Then…

10 muscle ups
100 ft sprint

Post times to comments.

25’34″

3 rounds
30 double unders
20 KB Swings @ 62lbs
10 pushups

Rest 1 Minute

21-15-9
Power Snatches @ 95lbs
Box Jumps @ 24″

Rest 1 minute

50 burpees

Post times.

19’35″

Great workout.

Wednesday: May 16, 2012

AM WOD
2010 Regional WOD 6
20 calorie Row
30 plate burpees
40 Ground to Overhead @ 40# DB’s
50 Toes to bar
100 ft Overhead walking lunge @ 45# plate
150 ft sprint

Post times

13’30″
Compare to this.

PR’d on this WOD, which would be expected. I didn’t feel half as miserable as the last time I did this workout. It’s a good feeling, but at the same time it’s frustrating. I got a lot better in the last year, but I didn’t make the regional competition. I guess I need to work a little harder, and probably a lot smarter.

Got an evening Chamber workout in, which always feels great in the nice weather.

5 Muscle Ups
1 Full Snatch @ 135lbs
4 Muscle Ups
2 Full Snatch @ 135lbs
3 Muscle Ups
3 Full Snatch @ 135lbs
2 Muscle Ups
4 Full Snatch @ 135lbs
1 Muscle Ups
5 Full Snatch @ 135lbs

9’01″

I did all of my muscle ups unbroken, which I’m pretty excited about. I got a new set of wooden rings this past weekend and they felt amazing. Wood really helps the grip. The snatches were pretty good as well, 135 is starting to feel light and my catch is getting easier and a little deeper. Pretty happy with the workout overall.

5 rounds for time:

7 hang cleans @ 135lbs
9 pullups
15 box jumps @ 24″
200m run

12’35″  (I think…)

This WOD was easy pretty easy, but perfect for me at the moment because I’ve got a nasty head cold. The cleans felt light and the box jumps felt really easy, probably because I usually couple them with heavy weight. It was good to try and sweat this cold out,  I feel a little better now.

The CrossFit Regionals were this past weekend. It was a blast to go and watch. Some of the competitors are really amazing and it was a lot of fun to watch. Lots of inspiration to get back to that level of competition.

“And whatever you do, whether in word or deed, do it all in the name of the lord Jesus, giving thanks to God the father through him.”
Colossians 3:17

Strength:
Backsquat 5×5
135(OHS warmup)-225-285-325-375

WOD 2
3 rounds:
20 GHD Situps
15 KB swings @ 70#

6’07″

5 rounds:
6 clean and jerks @ 185lbs
30 double unders

Rest 2 minutes exactly.

21-15-9
pullups
KB G2OH @ 70lbs

Post individual times for each WOD.

1st WOD: 6’58 (PR) Compare to this.

2nd WOD: 6’49″

I was shocked at how difficult the KB ground to overhead became. I think that first WOD really gassed me. I went all out trying to beat my last time, and I smoked it by about 30 seconds, which is pretty good.

Regionals are tomorrow in Columbus. I’m pretty excited about the whole thing. It’s going to be super motivational to see the best in the world compete together. I can’t wait.

Anne Arbor Final WOD (2010)

50 deadlifts @ 225
40 barbell burpees
30 Toes to bar
20 full snatches @ 115Lbs
10 HSPU

14’58″

Compare to this.

Wasn’t sure of my time at Anne Arbor on this WOD. Apparently it was 17 or 18 minutes. I think they capped it around 20 mintues, I was close to DNF’ing. Anyway, I’ve obviously improved quite a bit. This WOD did not feel half as hard as at the competition. Maybe that’s because I didn’t do 3 WOD’s before it. Or maybe it’s because I’ve gotten a little better.

4 rounds
10 front squats @ 135
10 HSPU
10 burpees

10’42″

Obviously the shoulders were fried on this one. I wanted to go as fast as possible to put myself in a bad situation with the HSPUs and it caught up with me in the 3rd round. I need to be able to do this type of WOD unbroken. Pretty happy with my time. A year ago I couldn’t do 30 HSPUs in 10 minutes. Today I easily did 40.

Faith:
Commit this verse to memory.
“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
Thessalonians 5:16-18.

For time:
20 deadlifts @ 135 lbs
20 KB swings @ 62#
Run 200m
15 toes to bar
15 KB snatches @ 62#
Run 200m
10 clean and jerks @ 135lbs
10 burpees box jumps
Run 200m
5 squat clean thrusters @ 135lbs
5 wall climbs
Run 200m
100 double unders

13’30″
Fun WOD. I did all my double unders unbroken, which I’m really pumped about.

5 rounds
10 power snatches @ 100lbs
15 box jumps @ 24″
10 Pullups

Post times.

10’54″