Today's WOD
Replies
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Side work today. Doing bench press working up to a 1 RM. Then rest 5-10 minutes and do two sets at 65% max AMRAP. Rest two minutes, repeat. Score is total reps for the two sets.
Then will likely go for a run or join some folks for some interval work.0 -
400m run x 10, with a 2 minute rest in between
For some reason, I love these WODs! Most others hate 'em...0 -
Metcon
EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower
Skills
10x10 slow OHS, 45/35 - work positioning and technique.
I managed to maintain only 8 reps for all sets of burpees and 6-8 cals for the rower (had to share the rower, so transition time slowed me down a lot). Did a variety of squat therapy for the skill work.
Total burpess = 120 :sick:0 -
.Side work today. Doing bench press working up to a 1 RM. Then rest 5-10 minutes and do two sets at 65% max AMRAP. Rest two minutes, repeat. Score is total reps for the two sets.
Then will likely go for a run or join some folks for some interval work.
No run, just the bench press and we worked to a 3RM. Got to 215. Could do 1 at 225 but failed on #2.
Did the two sets at 135 (65% was 139) and did 24 reps and then 19.0 -
Yesterday:
Strength:
12min EMOM
3 Deadlift @ 65%
My 1RM is 225# so I was pulling 165# for this and it got heavy REAL quick!! lol! Definitely worked up a good sweat!
WOD:
100 Knees to Chest w/ Feet in rings (150 if no pushup)
100 Floor to Overhead 45lb/25lb (x lbs for beginner)
100 Overhead Walking lunges 45lb/25lb (x lbs for beginner)
*complete in any order
I'm still too weak to do the pushup in the K2Cw/FIR so it was 150 reps for me and 10lbs for the other exercises (started at 25# but quickly needed to scale down). Broke them up into sets of 25 for the most part and finished in 17:29.0 -
Wod- "uneven"
For time
15 uneven overhead squats 130/80, must have at least a 5 lb difference on each side
15 one legged box jumps 20/16
200m uneven farmer carry (53/35 men, 35/25 women)
12 uneven oh squats
12 one legged box jumps
100m uneven farmers carry
9 uneven oh squats
9 one legged box jumps
50m uneven farmers carry
9:44
Then tonight I had an impulse to do 100 kb swings for time (53/35).
2:59. Only put it down once after the 80th rep for about 10 seconds0 -
Simple WOD :
10 Min AMRAP
10 single Arm snatches (switch arms after each couplet) (16kg)
20 DUs
5 rounds completed, only because i suck at DU's I should have really done a buyout and done singles.0 -
Simple WOD :
10 Min AMRAP
10 single Arm snatches (switch arms after each couplet) (16kg)
20 DUs
5 rounds completed, only because i suck at DU's I should have really done a buyout and done singles.
Mo, don't ever let singles be a substitution for doubles...I dont care if you do 5 singles per 1 double...it's not going to help you or mimic the work being done. Instead, do barbell hop overs. 1 for 1. As fast as you can.
Also, practice your tuck jumps. I know some people who got really good at doing a bunch of tuck jumps and it helped their double unders0 -
Yesterday morning's WOD went a little something like this:
35 wall balls
800m run
35 burpees
500m row
35 pull ups
800m run
35 KB swings
For time. I got 24 mins - not great. I hate and suck at running, and burpees kill me every time. This was done after 3 x 5RM dead lifts.
It was one of those WODs that I saw on the board and had the immediate thought of walking straight back out the door, but I did it and as always felt so good afterwards.
Then yesterday afternoon I did 3 x 5RM squats and 5 x max pushups.0 -
Ok I won't, I can do a rhythm of double and two singles but that is pretty taxing during a WOD.
My issue is more the whipping rather than my jumping, i just can't seem to turn the rope over continuously for double unders, its difficult for me to get the coordination. I panic with my jumps, its not comfortable yet
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Also, practice your tuck jumps. I know some people who got really good at doing a bunch of tuck jumps and it helped their double unders
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Do you have a program as such for tuck jumps & hop overs?0 -
Ok I won't, I can do a rhythm of double and two singles but that is pretty taxing during a WOD.
My issue is more the whipping rather than my jumping, i just can't seem to turn the rope over continuously for double unders, its difficult for me to get the coordination. I panic with my jumps, its not comfortable yet
When I was learning to do DUs I found it really helpful to practice the jumping part without the rope. So I'd do 2-3 small (single) jumps and then one higher one for a double under. Repeat that a bunch of times to get into a good rhythm of 2 single jumps and 1 double repeatedly, then try adding in the rope. Make sure it's a speed rope!!
I had trouble doing the higher jump and faster rope spin at the same time - it was like I could do one or the other, but not both. After practicing just the jumping, it was easier to add in the rope. Then I spent time practicing the same rhythm (2 single, 1 double) with the rope, and then went to 1 single, 1 double, and then eventually just doubles. Once I started practicing just the jumping part and then working up, it was literally only a couple of days before I was doing doubles. But I'm stubborn like that and won't give up til I get it right.
Also, make sure you don't kick your feet back for the double jump. Keep your legs straight, just jump higher. Hope that helps!!0 -
^^^ thankyou very much, i guess i got to relax a bit, i can skip for ages, but i'll stick with the two single and one double. With me when i do doubles, my body goes into a bit of a 'K' shape, i'll try just jumping and keeping the jump bit straight,
Thankyou very much, if i can nail the bad boys i'll thank you and mua
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^^^ thankyou very much, i guess i got to relax a bit, i can skip for ages, but i'll stick with the two single and one double. With me when i do doubles, my body goes into a bit of a 'K' shape, i'll try just jumping and keeping the jump bit straight,
Thankyou very much, if i can nail the bad boys i'll thank you and mua
I dont have a program for it, but the fact that you *can* get double unders, just not fast, means that you need to do them during your wods instead of scaling. It's the only way to get better, and if it slows your time down, oh well, it's motivation to get better at the DU and speed your time up the next time you try the same wod. that's the point of crossfit...everything is measurable, meaning we track our progress. dont scale just for the sake of having a faster time0 -
PRed Jerk by 20#,
then
wod last night:
50 slam balls (14/20 for all the ball work)
40 wall balls
30 overhead lunges
20 wall ball sittups
10 med ball cleans
5 deadlifts (95/135 for all the weight work (did 87))
4 hang power cleans
3 hang squat cleans
2 full squat cleans
1 thruster
10:29
then did 50 burpees for time...was a little buzzed at that point just goofing off with my friend, but I came in right around the 4 minute mark. quads on fire today0 -
My forearms are still toast from Tuesday's ring row/wall ball 30-20-10 fest.
I literally can't straighten my arms. I hate when that happens 0 -
^^^ thankyou very much, i guess i got to relax a bit, i can skip for ages, but i'll stick with the two single and one double. With me when i do doubles, my body goes into a bit of a 'K' shape, i'll try just jumping and keeping the jump bit straight,
Thankyou very much, if i can nail the bad boys i'll thank you and mua
I dont have a program for it, but the fact that you *can* get double unders, just not fast, means that you need to do them during your wods instead of scaling. It's the only way to get better, and if it slows your time down, oh well, it's motivation to get better at the DU and speed your time up the next time you try the same wod. that's the point of crossfit...everything is measurable, meaning we track our progress. dont scale just for the sake of having a faster time
Thats great advice, in struggles we find heart to come back stronger. @ mua also another great workout, you sure do put the work in!0 -
WOD:
5 L&R TRX Arm Extensions
10 Aikido Rolls
10 Sots PRess
:
5 rounds completed in 11:31
Followed by Deadlifts
7x7, did 5 sets @ 75kg, & 2 sets@ 80kg. Little that i realised that the bear wasn't a standard 20kg bar! (I used an already loaded bar! DOH!0 -
WOD:
50-40-30-20-10 reps of
Wall Balls (4kg)
Box Jumps
Kettlebell Swings (12kg)
Completed in a time of 22:230 -
Warm Up:
Row 500m
Alt tabata: spread eagle mobility and hip crossover stretch
20 air squats
15 HRPUs
8 Broad Jumps
Strength/Skill:
Front Squat 4x5 @90% of 5RM (@225#)
WOD:
3 rounds: 3 min on, 1 min off:
3 Burpees
6 Thrusters @95#
9 Sit Ups
-- Score is total rounds and reps completed -- Finished 6 rounds, 15 reps0 -
fun partner wod today ...did it with my mom! she's a beast (competed at the games twice now!)
1. deadlift 175 hold while the other person rows 1000m. Switch who's doing what until the 1000m is rowed. (the deadlift hold was HARD!)
2. handstand walk 20m while the other person assists to keep your legs up.
3. one person planks while the other person carrys 75# plates 100m. switch who's doing what as often as needed.
4. add your body weight between the two of you (240 for us), times that number by ten (2400) and squat that...partition as needed. We ended up just squatting 100# 24x because it was the easiest math wise. one person squats at a time. 2400# is the total, not per person (hope that makes sense)
5. 50 strict pullups, one person does it at a time.
14:330 -
^That sounds like a fun workout. Looks like good athletic genes run in the family!
We have a partner WOD tonight as well. Will probably have to scale the clean and above shoulder amount but the DLs will be RX.
Our "extra" work is a 2000m row this week. I might bang that out after I recover from the WOD.
Strength work
3 Position Clean
High Hang (pockets) –> Hang (above knee) –> Floor
15 Minutes to work to a heavy set for the complex.
Should be catching in a squat.
Partner WOD
“Trade ‘Ya”
AMRAP 4
1 Squat Clean (165/105)
–Rest 2 Minutes –
AMRAP 4
3 Shoulder 2 Overhead (165/105)
–Rest 2 Minutes –
AMRAP 4
7 Deadlifts (165/105)
Partner preferably of similar capacity using one barbell, but adjust as needed.
Each AMRAP is one person working at a time, alternating back and forth. First you trade off with 1 squat clean, then 3 overheads, then 7 deadlifts. You do 1/3/7, then your partner does 1/3/7, respectively. Score each segment0 -
Today was a good one.
Strength WOD:
On every odd minute - 3 power snatches
On every even minute - 10 strict knee raises
10 rounds (20 mins total)
WOD:
400m run
15 front squat
15 box jumps
- 20 min AMRAP
Loved the first WOD. The running not so much. I really don't understand how people enjoy running!! Any tips on building a better relationship with my cardio nemesis? haha0 -
Warm up:
3 min of DU practice (actually had a good rhythm going on them today!)
Bergener warm up
Alt tabata: hang cleans and pvc passthroughs
30 sec handstand hold
10 kip swings
10 push press w/45# bar
Strength/Skill:
Push Press 5x4 @70% of 1RM
-- I wasnt sure what exactly my 1 RM for push press was so I just build up to a heavy weight: 155#, 165#, 175#, 185#, 185#;
WOD:
12 min ladder:
2 Pull Ups
2 Hang Cleans @115# RX
4 Pull Ups
4 Hang Cleans
6 Pull Ups
6 Hang Cleans
etc...
--Score is total reps--
79 reps completed0 -
Todays WOD:
10 minute AMRAP
10 Burpees & 25 Double Unders
I managed 4 rounds, with some good rhythm on Double Unders. I used a different grip and position.0 -
5k row tonight. Should be painul0
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Complete 1 WOD every 10 minutes:
WOD 1, 7 min AMRAP:
120m sled @ 30kg
10 tricep dips
WOD 2: 2km row
WOD 3, 7 min AMRAP:
7 burpees
7 power cleans @ 30kg
WOD 4, 7 min AMRAP:
5 calories on airdyne bike
5 bar muscle ups or 10 chin ups
Needless to say I'm glad today is a single session day for me!!0 -
Mad Skilz Day today for us. We have the following tasks.
Rope Climbs
Max Climbs/Ascents in 2 minutes
(scaled – Pull Ups, bands, jumping, ring rows or otherwise)
Handstand Walking
Max Distance Walk in 2 minutes
(scaled – Max Handstand Hold, or Plank Hold)
Double Unders
Max Reps in 2 minutes
(Alternate – Max Box Jumps in 2 minutes)
Max Unbroken KB Swings
(2/1.5 Rx, scale as needed, should be shooting for over 20 or 30 reps in your set, minimum)
.
I will also be doing a 5k row to cap things off. Should be fun 0 -
Last night:
For time -
200 walking lunges with plate held at chest (45lbs/25lbs)
EMOM 5 burpees to plate
*start with burpees
*20 min cap
I scaled the weight to 15lbs and then eventually to 10lbs and we were permitted to scale the burpee to E2MOM so I did that, as well. I completed 175 lunges before getting capped. I'm guessing it is from all of the time I spent in the boot, but my right hip flexor was not happy with me after about 75 or so lunges and I really had to power through the fatigue. This one brought me to tears.0 -
AMRAP 12
5 STO (75% of 1rm press, i used 60lbs for the wod)
10 situps
15 wall balls (14/20)
7 full rounds0
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