Today's WOD
Replies
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20:01 Minute AMRAP
8 Power Snatches (75/45)
10 Wall Balls
343 m row or run (for Fire House 343)
I think I can get through four full reps and into #5
Brutal workout. Got 3 reps and about 50 meters into #4. Much harder than I was expecting and a ton of fun.
If you define "fun" as working as hard as you can and having to lay on the floor for 4 minutes after you finish.0 -
We did an hero wod yesterday that I really liked.
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups (red band for me)
30 pistols
20 Kettlebell swings, (53/35)
10 Handstand push-ups (2 abmats for me)
Then run 800 meters
Took me 33:11 to complete.0 -
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats
1 round of: run 400 meters, banded shoulder stretch, 10 hip extension
WOD
Tabata: Box Jumps, Sit-ups, Row for Calories, Push-ups
Post WOD
2:00 AMRAP Double unders
-rest 1:00-
2:00 AMRAP Double unders0 -
Here's what they got for us today. I'm so darned sore from the 100 Burpees from yesterday. Not sure how many rounds I'll get through.
Metcon (Time)
AMRAP 9 minutes:
3,6,9,12,…***
Snatch (95/65 – 135/95)
Box Jump (24/20)
***go as far up the ladder in 9 minutes. Count total reps
Front Squat (5 x 3 )
@80% of 1RM0 -
So we had a long AMRAP today. Every single person was on the floor at the end.
15 minute AMRAP:
10 Thrusters (45/35)
10 Handstand Push-ups
10 Box Jumps 20"
I managed 8 rounds and 8 extras. I did do 35# on the thrusters, but instead of HSPU, I did some kind of push-up involving my feet/knees on the box and my hips high in the air, bending my arms to touch my head to an abmat. Also, this short, white girl can't jump that high without having fits--I did step ups.
I love doing workouts with really ridiculously hard movements (HSPU) because usually only two or three folks can even do them. It helps my long term mental commitment to Crossfit to see that even the supremely fit people who usually RX every other workout also have goals and progress to make. Even though I've definitely made some progress of my own to get here, it's hard to be scaling every WoD when only one or two other people there scale, too. But on the flip side, I know that there's a long road ahead of me to get where I want to be, and I expect Crossfit to challenge me every step of the way. I'd be disappointed if it didn't.0 -
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats
1 round of: run 400 meters, banded shoulder stretch, 10 hip extension
Strength
HBBS 8X4 @ 80% – go every 2 minutes
WOD
5 minute KB Snatch Test for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Post WOD
Skill work
Did 103# on the back squats. Felt super heavy at first, but as I warmed up, it got better. The WOD was difficult as I had never done this particular movement before and it felt very awkward. It's like a combo of a highpull and swing which, to me, are quite opposite movements (one is close to the body and one isn't). I'm not entirely sure I did it correctly, but the only correction the coach gave me was to pull my elbow high. I did 104 reps with a 15lb KB (went very light as this was such as a new movement and the coach told us all to go lighter than usual). Post-WOD I worked my DUs for a just a few short minutes before running out the door to shower! This was WOD 4 for the week for me, I'm stepping up to 4-5 wods/week because I've signed up for the garage games. eeeeeeek!0 -
So we had a long AMRAP today. Every single person was on the floor at the end.
15 minute AMRAP:
10 Thrusters (45/35)
10 Handstand Push-ups
10 Box Jumps 20"
I managed 8 rounds and 8 extras. I did do 35# on the thrusters, but instead of HSPU, I did some kind of push-up involving my feet/knees on the box and my hips high in the air, bending my arms to touch my head to an abmat. Also, this short, white girl can't jump that high without having fits--I did step ups.
I love doing workouts with really ridiculously hard movements (HSPU) because usually only two or three folks can even do them. It helps my long term mental commitment to Crossfit to see that even the supremely fit people who usually RX every other workout also have goals and progress to make. Even though I've definitely made some progress of my own to get here, it's hard to be scaling every WoD when only one or two other people there scale, too. But on the flip side, I know that there's a long road ahead of me to get where I want to be, and I expect Crossfit to challenge me every step of the way. I'd be disappointed if it didn't.
There's a lot of people scaling in our gym. The minority are the ones who can Rx (almost) everything. I do my HSPUs on a box like that too
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Mobility
Hip External Rotation with Flexion
Posterior Chain Floss
Lacrosse Blades
Cat/Cow
Skill
Ring Dips
Strength
Split Jerk
3x3
WOD
10 Rounds
10 Push Press 75/45
10 Hollow Rocks0 -
Making up the chipper that we will retake in October to help measure our gains during the Paleo challenge. I will scale to ring rows since I can't do pullups yet.
Also, if anyone wants to see what I look like, our coach Rick took this during our Tabata workout last week:
http://stayforevercrossfit.com/wod-blog/
Saturday Sept 14 post.
===
“Baseline Chipper”
9 Minute Running Clock:
Run 800 m
20 Burpee Box Jumps (24″/20″)
20 KB Swings (2/1.5)
-then, in time remaining-
AMRAP Pull Ups
(Advanced: AMRAP Muscle Ups)
Score is either total reps completed of the 20-20, or total Pull Ups/Muscle Ups if athlete gets that far.
Scale BBJs or KB Swings as needed, but be sure to note your scaled so we can compare apples to apples in 30 days.0 -
Warm up:
1000m run
alt tabata: jump lunges, HRPUs
10 wallballs @20#
20 goblet squats w/40#kb
10 SDLHP w/40# kb
15 box jumps @24"
Strength/Skill:
Every 90 seconds for 7 rounds:
3 Box Jumps @30"
WOD:
With a partner:
70 DUs
60 OH Lunges w/40#kb
50 HRPUs
400m run
30 Wallballs @20#
20 Goblet Squats w/40# kb
10 SDLHP
One partner works at time - Finished in 9:530 -
Group Warm-up
Heavy Lift
In Teams of 2
7 minute AMRAP
Hang Power Snatches (155#/105#)*
*Switch every 2 reps
WOD
In Teams of 2
For Time
a) Run – 400 meters
b) Wall-Balls (20#@10ft/15#@9ft) – 100
c) Pull-ups – 50
d) Box Jumps (24″/20″) – 100
e) Hang Power Snatches (95#/65#) – 50
f) Ring Dips – 100
g) Thrusters (95#/65#) – 50
h) Run - 400 meters
*Each team will be responsible for carrying a kettlebell (50#/35#) throughout the entire WOD. If the kettlebell ever touches the ground both partners have 10 burpees before resuming. Hang on to the kettlebell however you’d like to!
Time cap was originally 25 minutes... then mid workout it was changed to 30 minutes and then he made us go until someone actually finished!! First team finished at 32 minutes or so...0 -
Couldn't make it to the box yesterday, so did the WOD today at my "other gym"
WOD – Hero: “Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Took a little longer than I expected, but a friend did it with me and I let her pace me. 39:20.0 -
(Still sidelined by elbow tendinitis that has *not* improved much at all over the past few months.
Everyone else, please continue being awesome.)0 -
(Still sidelined by elbow tendinitis that has *not* improved much at all over the past few months.
Everyone else, please continue being awesome.)
Sadness
Are you doing any PT? 0 -
Hi all, I'm new here, new to cross fit, and would just like to share
A.M.
1.5 hours vigorous basket ball (3 on 3)
P.M.
I Had a great 2-a-day work out today with a fellow firefighter. A suprisingly tough body weight circuit:
Not for time:
95# barbell clean and jerk
5 sets 8 reps w/ 8 ring pull-ups in between sets
For Time:
run 400m
50 15# squat wall ball
50 body squats
50 push ups (strict form)
50 full sit up
my time:14:35 (my partner:12:36)0 -
Hi all, I'm new here, new to cross fit, and would just like to share
A.M.
1.5 hours vigorous basket ball (3 on 3)
P.M.
I Had a great 2-a-day work out today with a fellow firefighter. A suprisingly tough body weight circuit:
Not for time:
95# barbell clean and jerk
5 sets 8 reps w/ 8 ring pull-ups in between sets
For Time:
run 400m
50 15# squat wall ball
50 body squats
50 push ups (strict form)
50 full sit up
my time:14:35 (my partner:12:36)
Damn...great work all day! Welcome to the group!0 -
Hi all, I'm new here, new to cross fit, and would just like to share
A.M.
1.5 hours vigorous basket ball (3 on 3)
P.M.
I Had a great 2-a-day work out today with a fellow firefighter. A suprisingly tough body weight circuit:
Not for time:
95# barbell clean and jerk
5 sets 8 reps w/ 8 ring pull-ups in between sets
For Time:
run 400m
50 15# squat wall ball
50 body squats
50 push ups (strict form)
50 full sit up
my time:14:35 (my partner:12:36)
Damn...great work all day! Welcome to the group!
Thanks man, and thanks for posting your WOD's!0 -
So... today!
5 Rounds (beginning on the minute) of:
3 snatches (115/75)
Do double-unders for the remainder of the minute.
Followed directly by
5 Rounds (beginning on the minute) of:
6 push press (115/75)
Do lateral bar jumps for the remainder of the minute.
Score is total amount of double-unders from first set in addition to the lateral bar jumps for the remainder of the minute.
As a marshmallow, I used an empty gentleman's bar; though, in hindsight, I think I could have stuck another 10# on there. The point is, the bar is basically just on the ground, so the jumps over it were easier for me than they would be for others. I also am not proficient enough for double-unders, so I counted singles. The scaled score for this is "jump rope #" / 3 + bar jumps. 250/3+250 is 333.33 which is high for the RX but average for the scaled option.0 -
For our warm-up today we played "musical balls". We ran, skipped, bear crawled, grapvined...etc around a line of weighted balls and when the music stopped, we had to squat over a ball! FUN! Like a bunch of big kids
WOD
6:00 AMRAP:
20 Wall Balls (20/15) - I used 10lbs (the 15s were all taken)
40 Double unders - attempted DUs for the first round, then did 80 singles in my second round. Made it through 3 rounds of WBs
Strength
7 x 3 Back Squat - went 70%0 -
(Still sidelined by elbow tendinitis that has *not* improved much at all over the past few months.
Everyone else, please continue being awesome.)
Sadness Are you doing any PT?
Compression band work, trigger point massage, ART...I've been trying lots of things. Seems the only thing that is slowly...*S--L--O--W--L--Y*...demonstrably helping is time.
Tendon injuries are a bit...ter thing from which to recover.0 -
Warmup
3 Rounds of 8
Pullups
Russian KBS
Pushups
Air Squats
Supermans
Hollow Rocks
Skill
Handstand Walks
Parallette L-Hold 3x35 seconds
WOD
3 Rounds
20 Decline Pushups -20
50 Situps
20 KBS 70/53
So I am pretty nervous about the handstand walks since I have never done them and I have only just learned how to do a handstand against the wall. I am going to give it my best try and hope I don't fall down too much. Wish me luck!0 -
Warmup
3 Rounds of 8
Pullups
Russian KBS
Pushups
Air Squats
Supermans
Hollow Rocks
Skill
Handstand Walks
Parallette L-Hold 3x35 seconds
WOD
3 Rounds
20 Decline Pushups -20
50 Situps
20 KBS 70/53
So I am pretty nervous about the handstand walks since I have never done them and I have only just learned how to do a handstand against the wall. I am going to give it my best try and hope I don't fall down too much. Wish me luck!
All the luck!0 -
Warm Up:
Shuttle run 50-100-200m
Alt tabata: squat cleans with pvc and jerks with pvc
Spiderman twists
Inch worms w/pushups
Side to side hamstring stretch
30 second handstand hold
10 HRPUs
Strength/Skill:
Clean and Jerk - Build up to a heavy or 1RM
Built up to 195# -- not my PR but my body is just not working at 100% this week
WOD:
EMOTM for 14 minutes:
Odd: 1 clean and jerk @155#
Even: 5 v-ups0 -
WOD
3 RFT:
Run 200m, Rest 1:00
Run 400m, Rest 2:00
Run 600m, Rest 3:00
Supplemental Work
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy
200m: 0:59/1:03/1:11
400m: 2:05/2:14/2:17
600m: 3:16/3:49/3:07!!!!!!0 -
WOD
3 RFT:
Run 200m, Rest 1:00
Run 400m, Rest 2:00
Run 600m, Rest 3:00
Supplemental Work
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy
200m: 0:59/1:03/1:11
400m: 2:05/2:14/2:17
600m: 3:16/3:49/3:07!!!!!!
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!0 -
WOD
3 RFT:
Run 200m, Rest 1:00
Run 400m, Rest 2:00
Run 600m, Rest 3:00
Supplemental Work
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy
200m: 0:59/1:03/1:11
400m: 2:05/2:14/2:17
600m: 3:16/3:49/3:07!!!!!!
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!
I do the same thing. We had wall balls, box jumps, and a short run in between rounds. Arms and legs were lead until the final round; then something kicks in to gear and the whole thing starts to feel good/easier and I ramp up my pace. How do we make this happen earlier?!0 -
Row 1000 meters
Then 21-16-9:
Wall balls (20#/14#)
Box jumps (24"/20")
Additionally, please run 60 meters in between rounds and after final round (three times, total).
I'm not sure how heavy the ball I used was. It's the second lightest one at our box and, uh... it's green and black? The number was worn away from use and I neglected to ask afterward. This short white woman doesn't have game or vertical leap at all, so I did step ups. It's my intention to get better at box jumps with practice; I'm comfortable up to 12" in a WoD. Just as SnicciFit said above, I felt like it was rough to get started, but near the end I felt like I was rocking it; though, I don't think I could have done another round.0 -
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!I do the same thing. We had wall balls, box jumps, and a short run in between rounds. Arms and legs were lead until the final round; then something kicks in to gear and the whole thing starts to feel good/easier and I ramp up my pace. How do we make this happen earlier?!
I wonder if it's because we know it's nearly over and we won't have to do it again?! LOL!0 -
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!I do the same thing. We had wall balls, box jumps, and a short run in between rounds. Arms and legs were lead until the final round; then something kicks in to gear and the whole thing starts to feel good/easier and I ramp up my pace. How do we make this happen earlier?!
I wonder if it's because we know it's nearly over and we won't have to do it again?! LOL!
Lol! Maybe! "Oh thank goodness... Last round. Push it so you can just collapse afterward. It'll be fun, I promise!"0
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