Today's WOD
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Yesterday's was not too bad. Did about 115lbs for the front squats mainly because my clean/rack position still stink so that's holding me back. Did banded pullups as well. Can't really complete them yet but this was about building strength so I'd hold the negative as long as I could and try to get as much burn out of them as possible.
MIght go tonight because I'd really like to give the sled a try.
Press 2 reps x 10
Playing around with our new sled and fake grass.0 -
Seriously felt like there was no gas in my engine this morning. I don't know what's going on with me!
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – go every 2 minutes
WOD
3 rounds for time of:
Run 400m
21 C2B Pullups
12 Deadlifts
Finished in 23:20. The PUs were banded and I did the DLs at 93lbs. My backsquats sucked. I couldn't get low enough. Felt like 400lbs on my back :grumble:
Tomorrow is a rest day and then I'm hoping to feel like a rockstar again on Thursday!0 -
(Still sidelined w/ elbow tendonitis. Therapy with voodoo bands and the armaid, but healing is slow if at all. Tendons heal so slowly. Am looking forward to getting back at it as soon as I can...maybe in month or so.)0
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Today's WOD
Warm up was 400 m run then 3 rounds of 10 pvc good morning 10 air squats and 10 hand release push ups
Strength was dead lift I did 3x 225lbs 3x275lbs 3x315lbs 3x365lbs 3x405lbs
The Wod was a 20 minute amrap of 400m plate carry 2 15 lbs plates in each hand then 13 burpees and 13 box jumps I did the 30 inch box got 3 rounds in 20 minutes0 -
Seriously felt like there was no gas in my engine this morning. I don't know what's going on with me!
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – go every 2 minutes
WOD
3 rounds for time of:
Run 400m
21 C2B Pullups
12 Deadlifts
Finished in 23:20. The PUs were banded and I did the DLs at 93lbs. My backsquats sucked. I couldn't get low enough. Felt like 400lbs on my back :grumble:
Tomorrow is a rest day and then I'm hoping to feel like a rockstar again on Thursday!
EAT ALL THE FOODS!!0 -
Warm up:
500m row
400m run
Alt tabata: sit ups and DUs
Inch Worms w/push up
Side to side hammy stretch
10 pvc passthroughs
Strength/Skill:
4 rounds:
10 weighted sit ups w/50# dumbbell
-Rest 1 minute-
2 rope climbs
-Rest 1 minute-
10 sledgehammer strikes
-Rest 1 minute-
WOD:
3 min amrap: DUs
-1 min rest-
3 min amrap: Rowing for calories
-1 min rest-
3 min amrap: 50m sprints
*score was total reps and cals for all three amraps: 121*. Actually did pretty well on the DUs! That definitely helped my score0 -
I hate when there's an awesome wod on my rest day :sad:
WOD – Hero: “Collin”
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
I hate that I won't get to do this one, but at least the Huz probably will...0 -
EMOTM 10
Hang Power Snatch + 2 OHS
EMOTM 10
10 Burpees AFAHP (AS FAST AS HUMANLY POSSIBLE)
I might have to scale that at some point as when I did 100 burpees for time it took me 22 minutes.0 -
Warm up:
500m row
Alt tabata: air squats and handstand hold
Broad jumps
Samson stretch
Inch worms
3 bear complexes with empty 45# bar
Strength/Skill:
Back Squats 7x1 (135#, 225#, 245#, 265#, 275#, 315#, 340# - NEW PR!)
WOD:
For time:
1-3-5-7-9
Bear Complex @115#
Handstand Push Ups (band assisted)
Finished in 15:28. I want to get my kipping down so I can do the HSPU Rx and get off using the bands.0 -
I go later after work, but here's what they've got going for us today:
Warm-up (No Measure)
3 Rounds
10 Squats
5 Pull ups
5 Power Cleans (from pos 2
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
sub 3 CHIN ups + 3 Pbar dips for MU
15 min cap
Metcon (AMRAP – Reps)
Partner WOD: 4 Rounds – Teams of 2
Partner A: Rows 250 M
Partner B: Double Unders (AMAP)
then switch
While Partner A rows, Partner B performs as many DU’s as possible, then partners switch. The score is the total DU’s accumulated for both partners.0 -
Today is my off day, but here is what we did yesterday:
Warmup
CrossFit Warmup
3x8
Add 50 Double Unders
Strength
Shoulder Press
3-3-3-1-1
Finish with max reps at 50% of 1 RM
Mobility
Hip External Rotation with Flexion
Tricep Stretch with Low Band
WOD
8 Rounds
5 Kettlebell Swings 70/53
5 Toes to Bar
Here is what we did on Monday:
Warmup
3 Rounds including holds
10 Pullups
10 Supermans
10 Ring Dips
1 Minute Squat Hold
1 Minute Plank Hold
WOD
Backwards Filthy 50
50 Double Unders
50 Burpees
50 Wall Ball Shots 20 pound ball
50 Back Extensions
50 Push Press 45 pounds
50 Knees to Elbows
50 Steps Walking Lunge
50 Kettlebell Swings 1 pood
50 Jumping Pullups
50 Box Jumps 24"
Monday was pretty rough!0 -
Today's metcon kicked my butt and tore apart my hands
Strength- Sots press (press behind head w/ snatch grip while balacing in the bottom of squat) 2-2-2-2-2
-I did 33-33-38-43-43, it was a humbling reminder to spend more time on shoulder mobility
WOD:
20 Hang power cleans (135/95)
30 Kettle bell swings (72/53)
40 box jumps (24/20)
50 pull ups
10 hang power cleans
15 kb swings
20 box jumps
25 pull ups
I did it RX'd in 15:53. Proud of myself for sticking with the pull ups even after tearing both palms on the first set.0 -
I am kinda nervous about today's WOD :ohwell:
Warmup
CrossFit Warmup
3 Rounds of 8
Add 50 Double Unders
Mobility
Banded Lateral Opener
Tricep Stretch with Low Band
1 Minute per Stretch
Strength
Squat Clean & Split Jerk
3-3-3-1-1
WOD
Double Under Grace
30 Clean & Jerks 135/95
Every minute on the minute, complete 25 double unders before starting clean and jerks.0 -
This WOD rendered me barely able to stand up in the shower:
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Finished in 28 minutes.0 -
Today's metcon kicked my butt and tore apart my hands
Strength- Sots press (press behind head w/ snatch grip while balacing in the bottom of squat) 2-2-2-2-2
-I did 33-33-38-43-43, it was a humbling reminder to spend more time on shoulder mobility
WOD:
20 Hang power cleans (135/95)
30 Kettle bell swings (72/53)
40 box jumps (24/20)
50 pull ups
10 hang power cleans
15 kb swings
20 box jumps
25 pull ups
I did it RX'd in 15:53. Proud of myself for sticking with the pull ups even after tearing both palms on the first set.
Damn!! Way to Rx that ****!!0 -
Warm up:
3 min DUs
10 burpees
10 pvc passthroughs
10 kip swings
30 sec handstand hold
10 jerks with barbell
Strength/Skill:
Jerks 7x1 @135#, 155#, 175#, 195#, 215#, 225#, 225# - NEW PR!!
WOD:
EMOTM for 14 min:
Odd: 1 jerk @70% of max lift today (155#)
Even: 10 burpees
That's 3 new PR's for me this week! Been a good week for me!0 -
Here is what's on tap for me this afternoon:
Warmup
400m Run
30 Pullups
30 Hollow Rocks
30 Supermans
30 Pushups
30 Walking Lunges
Strength
Bench Press Friday!
8x2
WOD
10 Minute EMOM
5 Deadlifts 135/95
5 Hang Power Cleans0 -
Here is what's on tap for me this afternoon:
Warmup
400m Run
30 Pullups
30 Hollow Rocks
30 Supermans
30 Pushups
30 Walking Lunges
Strength
Bench Press Friday!
8x2
WOD
10 Minute EMOM
5 Deadlifts 135/95
5 Hang Power Cleans
Those last few WOD reps are going to be brutal. Not much recovery time built in there.0 -
Deadlift
EMOTM 8
2 Reps @70%-80%
Focus is on SPEED. Move the bar quickly from the floor through the hip extension.
“NewsFlash”
2 Rounds for time:
30 C2B Pull Ups
30 KB Swings (1.5/1)
30 Yard OH Walking Lunge (45/35)
L3 – Regular Pull Ups, 35/25 KB, 35/25 Plate
L2 – Banded Pull Ups, 25/20 KB, 25/15 Plate
L1 – Ring Rows, 20/15 KB, 15/10 Plate
Deadlift should be in the 210 range. I haven't done them since I joined CF so I'm interested to see where I stand. PR is 285 and I attempted 300 but my grip failed. I'm positive that with straps i could have pulled it.
Will scale the WOD to ring rows and probably a 35lb kb and either 35 or 25 plate. Game time decision 0 -
Here is what's on tap for me this afternoon:
Warmup
400m Run
30 Pullups
30 Hollow Rocks
30 Supermans
30 Pushups
30 Walking Lunges
Strength
Bench Press Friday!
8x2
WOD
10 Minute EMOM
5 Deadlifts 135/95
5 Hang Power Cleans
Those last few WOD reps are going to be brutal. Not much recovery time built in there.
Yeah, I will probably be gassed by the end. Luckily Saturday and Sunday are off days for me so I will get plenty of time to recover.0
