Today's WOD
Replies
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Today totally killed me! Some squat work before and then:
21-15-9
Thrusters
Bar over burpees
First time doing that one, and it was tough!0 -
This morning:
Deadlift 3x5
WOD - 5 rounds
400m run
35 double unders
Then
100m DB walking lunges
Cannot express how much I hate running, but I think I'm getting s slightly better rhythm...
Here's hoping tonight's session is more lifting and less cardio!!0 -
Yesterday was a 5k row (23:09) and then my first attempt at Yoga. Lot of fun but that headstand with your knees on your elbows....not yet.0
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Warm Up:
Row 500m
Bergener warmup
Alt tabata: Spread eagle stretch and pvc passthroughs
5 power cleans w/45#bar
5 push jerks 45# bar
Strength/Skill:
Power Clean and Push Jerk - 20 mins to build up to a heavy clean and jerk
--Set new power clean PR @220#!--
WOD:
EMOTM for 14 mins:
Odd: 3 Power cleans @70% of todays max (155#)
Even: 3 Push Jerks @70% of todays max (155#)0 -
Last night's WOD was one of those "oh this won't be too bad" ones that is, in actuality, very bad indeed.
4 rounds for time.
15 push presses (going light to keep it unbroken the whole time, which I managed at 70lbs)
20 bar jump overs
4 shuttle sprints 20 feet down and back (so up and down is 1, up and down is 2)
1 minute rest.
After the second round you are just gasping for air the whole time. The final two sprinting sessions just suck. You can't catch your breath but it doesn't bet much worse either so you just suck it up and go.
Great, great met-con workout. Took me a couple of minutes just lying there to recover.0 -
Yesterday's..
50,40,30,20,10 reps for time of
WallBalls
Box Jumps
Kettlebell Swings
Fair to say my legs are pretty gassed0 -
Last night's WOD was one of those "oh this won't be too bad" ones that is, in actuality, very bad indeed.
4 rounds for time.
15 push presses (going light to keep it unbroken the whole time, which I managed at 70lbs)
20 bar jump overs
4 shuttle sprints 20 feet down and back (so up and down is 1, up and down is 2)
1 minute rest.
After the second round you are just gasping for air the whole time. The final two sprinting sessions just suck. You can't catch your breath but it doesn't bet much worse either so you just suck it up and go.
Great, great met-con workout. Took me a couple of minutes just lying there to recover.
Sounds wicked, Love shuttle runs!0 -
this one sucked *kitten*
for time
30-20-10
Taters (35/53)
Double Unders
SDHP (35/53)
Double Unders
KB Swings (35/53)
Double Unders
Lunges holding KB (35/53)
Double Unders
26:460 -
Tonight was
2-2-2-1-1-1-1
Power Cleans
Jerks.
175 power clean (PR)
155 jerk (I need better shoes than my NB Minimus, the split kills my arches)
Cash out: 500m row for time. 1:350 -
This morning was:
"Karen"
150 wall balls for time - this SUCKED and I struggled more than I thought I would. 12.34 mins
Then WOD
12 strict chin ups
400m run
15 toes to bar
4 rounds
Needless to say my hands are significantly shredded.
Then tonight was
Front squat to 1RM @ 57.5kg
Strict shoulder press 4 x 5-6 @ 27.5kg
Then WOD
5 power squat cleans @ 35kg (unbroken for 5 rounds, so could have gone heavier)
10 tricep dips
30 double unders
5 rounds - 15.25 mins
Then 5 mins of 30:30 intervals on rower.
Today was a big day.0 -
Karen is a wod in itself, I'm surprised they programed another wod after that.
Do you normally do a wod in the morning and one at night?0 -
Last nights WOD:
250m row
25 pushups
20 min AMRAP
I completed 6/7 in 20:390 -
Karen is a wod in itself, I'm surprised they programed another wod after that.
Do you normally do a wod in the morning and one at night?
If I'm reading that right it is two WODs in the morning and two at night.0 -
Karen is a wod in itself, I'm surprised they programed another wod after that.
Do you normally do a wod in the morning and one at night?
If I'm reading that right it is two WODs in the morning and two at night.
Yes, I read it that way too. I was more asking if she typically crossfits both in the morning and evening like she did today0 -
Karen is a wod in itself, I'm surprised they programed another wod after that.
Do you normally do a wod in the morning and one at night?
If I'm reading that right it is two WODs in the morning and two at night.
Yes, I read it that way too. I was more asking if she typically crossfits both in the morning and evening like she did today
Gotcha.
Just reading that workout made me sore. I'm no nearly in the shape I'd need to be do that, and at age 43 might never be.0 -
Yesterday's WOD - still feeling it today and my profile pic is from yesterday's WOD:
Sumo Deadlift Variation, 1RM (205lbs is what I did with chains
Good Mornings 4×5
Cleans (High-Hang), 4×6
3 Rounds 20 Wall Ball 20 Kettlebell Swings
Accessory: Hamstring and/or core Choice0 -
AMRAP 15
ladder style:
Power Clean @ 95/135
Muscle up (subbed 1 pullups and 1 ring dip per)
Every 3 min stop and do 50 double unders
So 1 clean, 1 muscle up,
2 cleans, 2 muscle ups
3 cleans, 3 muscle ups, etc
Got thru 7 full rounds
Then:
Belching toad - 5:56!0 -
Karen is a wod in itself, I'm surprised they programed another wod after that.
Do you normally do a wod in the morning and one at night?
Short answer: I often do, yes.
I train 9-10 times a week, so do 3-4 days each week of morning and evening sessions. Crossfit is usually the thing I most look forward to in my day, so I love training more than once a day.
And Karen was in place of any specific strength work that day...Gotcha.
Just reading that workout made me sore. I'm no nearly in the shape I'd need to be do that, and at age 43 might never be
I've been training for over 2 years, 4 times a week, and only just started upping it to this level a couple of months ago, so it has taken me a while to get to this point.
That said, I don't often get sore from my training. That's a good and bad thing - I wish I got more sore than I do! I'm usually exhausted right after, but an hour or two later feel great and could go again
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Short answer: I often do, yes.
I train 9-10 times a week, so do 3-4 days each week of morning and evening sessions. Crossfit is usually the thing I most look forward to in my day, so I love training more than once a day.
And Karen was in place of any specific strength work that day...
Good for you! And that makes sense about Karen now.
I train that often as well, I wasn't suggesting it was bad for you, just uncommon to find someone else who does that too0 -
Idk how my reply ended up in a quote lol0
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This site is wonky sometimes. I still don't know their reasoning for not having clickable links.
WOD tonight.
High Hang Snatch
Every 30 seconds for 6 minutes (12 total reps)
1 Rep @ 60-80%, no misses.. work up in weight bit by bit.
Squat if capable, otherwise power snatches.
This is technique work, drill your speed and positions, do not worry about the weight too much.
“Maverick”
3 Rounds:
3 Minute Clock
Row 300m
4 Wall Walks
AMRAP OHS in time remaining.
Rest 2 minutes in between each round.
Score is total OHS.
RX – 95/65, scale as necessary.
Scale wall walks to partial ROM, elevated feet push ups, or regular push ups as necessary.
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I'm going to work in some of our "bonus" work as well. 5x5 box squats with chains, 1-mississippi pause at the bottom of each rep.
Then planning to do our yoga class to finish. I'm going to bring a banana/protein smoothie with me 0 -
Idk how my reply ended up in a quote lol
Haha, all good.
It is nice to find other people who train that often and don't think I'm insane. One of my best mates trains that often as well so we feed off each other which is good, but most other people think I'm crazy :P0 -
Warm Up:
3 min of DUs (they're coming along...)
Alt tabata: front rack mobility
Bergener warmup
2 rounds: 5 Jerk Drops, 5 Split Jerks, 5 Squat Cleans
Strength/Skill:
Split Jerk - Build to a heavy split jerk
Worked up to a new PR of 245#! Could have gotten 255# but I was a little burned out by then
WOD:
EMOTM for 14 mins:
Odd: 2 split jerks @70% of todays heaviest jerk (170# - have to clean it up, no racks)
Even: 2 Squat Cleans with same weight 170#0 -
Santa's Surprise:
12 Rounds for time:
12 Pull ups
12 Burpees0 -
^^good workout
WOD:
50 O/h Squats (Bar only for me)
100 sit ups
25 o/h squats
50 Knee raises
10 o/h squats
25 sit ups0 -
10 burpee wall balls (20/14)
25 situps
10 burpee pullups
25 back extensions
10 burpee box jumps (24/20)
400m Run
10 burpee wall balls
25 situps
10 burpee pullups
25 back extensions
10 burpee box jumps
500m Row
16:08 RXed0 -
12 Days of Crossfit
1 Ground to Overhead
2 Inchworms/ 1 Ground to overhead
3 Pullups / 2 Inchworms/ 1 Ground to overhead
4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
10 2 for 1 Wall balls/9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
11 push ups/ 10 2 for 1 Wall balls/9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead
1200m Run/ 11 push ups/ 10 2 for 1 Wall balls/9 Box Jumps/8 Burpee superstars/ 7 jumping lunges/6 kettlebell taters/5 Grasshoppers/ 4 slam balls/ 3 Pullups / 2 Inchworms/ 1 Ground to overhead0 -
Idk how my reply ended up in a quote lol
Haha, all good.
It is nice to find other people who train that often and don't think I'm insane. One of my best mates trains that often as well so we feed off each other which is good, but most other people think I'm crazy :P
I just hope to get to the point where I can do it 5x/week without suffering bodily injury. Right now I need that day off between workouts most of the time. Not always, but most.0 -
WOD: 12 Days of CrossFit
♪♫On my 1st day of CrossFit, I almost met Pukie ♪♫
doing
1 Barbell facing burpee
♫♪On my 2nd day of CrossFit, I almost met Pukie ♪♫
doing
2 Thrusters &
1 Barbell facing burpee
♫♪On my 3rd day of CrossFit, I almost met Pukie ♪♫
doing
3 Front squats
2 Thrusters &
1 Barbell facing burpee Etc….
And so on until you finish all 12 rounds.
The first round will take you 5 seconds.
The final round will take 3-5 minutes.
12 Dead-hang pull-ups
11 Walking lunges
10 Double unders
9 Back extensions
8 H.R. push-ups
7 Knees to elbows
6 Sumo deadlift
5 Power cleans
4 Push press
3 Front Squats
2 Thrusters &
1 Barbell facing burpee0 -
This was my 12 Days of Crossfit WOD. It was also my first WOD after foundations. I scaled to 75# and did the Body Blaster Burpee. I only got to Day 11 before time cap. A bit bummed I could not finish.
1 x Muscle Up (scale with 1 Body Blaster Burpee)
2 x Power Snatches (95/65)
3 x HSPU (scale with 1 wall walk)
4 x SDHP (95/65)
5 x Wall Balls (24/20)
6 x Hand Release Push Ups
7 x KBS (24/16)
8 x Box Jumps (24/20)
9 x Hang Cleans (95/65)
10 x Front Squats (95/65)
11 x Pullups (scale with jumping pull-ups)
12 x Burpees0
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