Today's WOD
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Today's WOD. I'm hoping to get out of work in time to do it!
Strength
Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%
WOD:
Run 1 loop (950 meters)
40 C2B Pullups
Run 1 loop
After yesterday's 1/4mile of walking lunges, I'm sore, but not too sore to wod tonight
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Warm up:
Run 400m
Alt tabata: supermans and 52 lb kb deadlifts
Side to Side Hammy Stretch
Inch worms
10 Scorpion stretch
Strength/Skill:
OTMEM for 7 minutes
7 deadlifts @ 50% of 1RM (185#)
WOD:
For time: 27-21-15-9
Deadlifts, Front Squats @135# Rx (i did 95#)
Finished in 12:300 -
Just getting around to posting the WOD from Friday...
Strength:
4x6 Bench Press (incresing load...go heavy but not *too* heavy)
- I got to 100# in my last set and failed on the final rep
WOD:
For Load:
Back Squat
5-5-3-3-3-3-3
- First time back squating while wearing my new Reebok Lifter Plus shoes and I LOVE them!!!!! Lifted 75/95/105/115/125/145/165 and felt like a bad *kitten* getting to 165# (my heaviest yet)!!0 -
Today's WOD (and my first in over a week since I tweaked my elbow/forearm.) I"m a bit concerned about the pullups as I think the initial tweak came when I was doing a similar ETOM ring row set. Might do banded pull ups this time around. We will see.
If the elbow is good will probably do this at Level 1 mainly because of my OHS. My core still needs a ton of work.
Strength – Pull Ups
Every 2 minutes, for 8 minutes:
Max Unbroken Reps
“The Barbell and I”
For Time:
Shoulder Press, 10 reps
OHS, 15 reps
PushPress, 20 reps
Front Squats, 25 reps
Push Jerk, 30 reps
Back Squats, 35 reps
Rx – 115/75
L2 – 95/65
L1 – 75/45 or less0 -
Took me 18:30 at Lvl 1. My shoulder strength sucks, but I was able to do the back squats without putting down the bar. 10, a rest, then the last 25 without a break.
And someone put my weights and bar away while I laid on the mat in pain afterwards. I need to pay that one forward.0 -
WOD 1:
6min: row for kcal
4 min rest
WOD 2:
6min AMRAP:
5 power cleans
5 burpees over the bar
4min rest
WOD 3:
6min AMRAP
10 wall balls
10 hand relaese push-ups0 -
Warm-up:
250m row
15 back extensions
10 push ups
x2
Practice:
HSPU
Double unders
WOD - One round for time:
5 rope climbs
20 weighted lunges
20 dumbbell push presses
40 kettlebell swings
80 wall balls
800m run
I finished in 20:02 because the stupid wall balls took forever.0 -
1 mile weighted run. Weight is the athlete's choice. RX for men is 135, L2 95, L1 650
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Yesterday (I workout after work and almost never get on the interwebs in the evening):
Strength:
3x5 Front Squat (I did 75, 95, 105#)
4x5 Back Squat (I did 105, 115, 125, 125#)
WOD:
12 minute AMRAP
-7 pull ups (assisted or ring rows for beginners)
-9 ring dips (parrallette dips for beginners)
-11 burpees
I did assisted pullups with the green and blue bands (I made the decision last week that I was no longer going to do ring rows if assisted pull ups were an option in the WOD), parallete dips, and (because I tweaked my calf muscle a bit ago and pulling in my knees and popping up was painful) pushups on my knees. Completed 6 rnds + 7/9/9 reps.0 -
Warm up - 3( 50 (jump rope singles) + 10 (plank side knee raises) + 15 (DB Row, 10 lbs.) + 30 second plank )
Strength - 4x5 DB Row AHAP (per arm)
WOD - Start clock at 12 minutes. Run 1 mile. Using remaining time on the clock, AMRAP hand-release push ups
Rest for 7 minutes
Start clock at 12 minutes, again. Run 1 mile, again. Using remaining time on the clock, AMRAP weighted butterfly sit ups (25 lbs.)
Collapse in a sweaty heap.0 -
1 mile weighted run. Weight is the athlete's choice. RX for men is 135, L2 95, L1 65
This was kinda fun. Did 85# and got to about 500m before I caught my foot and the edge of the sidewalk and rolled my ankle. No damage but I had to drop it. Probably dropped about 8 times and eventually would drop, then pick it up in front of me and walk with it until my traps loosened up. Did the final 300m straight too. 22:28.
Had one guy do it RX (115) in 17 minutes with no drops. As he said he's not the fittest guy there but he's dropped a ton of weight relatively quickly so this was right in his wheelhouse.0 -
Yesterday:
10-9-8-7-6-5-4-3-2-1
Deadlift
Box Jump
Hand Release Pushups
I completed in 10:58 with 105# DLs, 20" step ups, and HRPUs on my knees0 -
Yesterday:
10-9-8-7-6-5-4-3-2-1
Deadlift
Box Jump
Hand Release Pushups
I completed in 10:58 with 105# DLs, 20" step ups, and HRPUs on my knees
I like his one. Could probably get through the first few rounds doing regular pushups but might have to switch at some point.
My cardiovascular would probably hold me back a bit too. But that is improving.0 -
Yesterday:
10-9-8-7-6-5-4-3-2-1
Deadlift
Box Jump
Hand Release Pushups
I completed in 10:58 with 105# DLs, 20" step ups, and HRPUs on my knees
I like his one. Could probably get through the first few rounds doing regular pushups but might have to switch at some point.
My cardiovascular would probably hold me back a bit too. But that is improving.
I liked this one, too! I can do some regular (non hand release) pushups, but I'm not nearly strong enough yet to get myself straight up off the floor doing HRPUs on my toes.
We did a similar workout to this one a few weeks ago of DLs and bar facing burpees. I thought I was going to die. Jumping over the bar for the burpees was adding insult to burpee injury!! lol!0 -
We've been cycling through the girls this week and for some reason finished on a WOD I did in January and never thought I'd have to see again: CF Open WOD 12.1. AMRAP in 7 min of: burpees!
75.
Whoo!0 -
Fran tomorrow.
21-15-9
Thrusters (95/65)
Pull Ups
L3 – 15-12-9 Pull Ups, Thrusters as Rx’d
L2- 75/55 Thruster, Banded Pull Ups
L1 – 65/45 or less Thruster, Ring Rows (as horizontal as possible)
I will go Level 1 just to set a baseline for myself. I'm certain it will hurt a lot.0 -
Got 'er done nice and early this morning!!!
Warm Up: 800m run - I subbed rowing due to a running injury that I am still trying to work through.
Strength: 10 min EMOM 10 ring rows
WOD: 5-5-3-3-1-1-1-1 Front squat for load - Found my 1RM at 140#!!!! That felt effing awesome!! Great way to start a Friday!
Hope you all have a great weekend!!0 -
For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.0 -
For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.
This is a great tip, and I def want to get off my knees, but what do you mean by "roll up to the plank position"? I understand working the negative, but the "roll up" has me confused.
Thanks!!0
