Today's WOD
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Warm up:
1000m run
Spidermans
side to side hamstring stretch
inchworms w/push ups
alt tabata: handstand hold, box jump @24"
Strength/Skill:
Work on any gymnastic movement you wish (ie. front rolls, toes to bar, wall climbs, muscle ups, etc) 20 min
WOD:
"Adrian"
7 Rounds:
3 front rolls
5 wall climbs
7 toes to bar
9 box jumps @30"
20 min cap -- finished 6 rounds 6 reps0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)0 -
Pretty insane for a Monday!
Strength
15 minutes to establish a 1 rep max snatch
WOD – Hero “Clovis”
For Time:
150 Burpee Pull ups
10 mile run
You may break these up however you’d like
Level 1, rx’d
Level 2, 100 BPU + 10K run
Level 3, 50 BPU + 5K run
Level 4, 40 BPU + 2 mile run
Level 5, 30 BPU + 1 mile run
I worked OHS for the strength portion and chose level 5 for the wod because I have other obligations on Monday mornings before work
I really wanted to do Level 4 at least! Mine looked like this:
15 burpee pulls (pulled as high I could, still don't have unassisted PUs)
9:17 mile (wooop!!!!)
15 burpee pulls
total time: 16:330 -
Snicci that is bananas..no thanks!
I rested Saturday.
Sunday I did "Grace" (30 clean and jerks for time). I PR'd with a 4:06 time.
Not sure what I'll be doing today. I know i'll be working on OH, FR, and Back Squats.0 -
Hero WODs are NUTS.
We are doing deadlifts today, working to 4 sets of 4 reps heavy
Then we do Diane.
21-15-9
Deadlifts
HSPU
I will scale HSPU to wall walks or handstand holds. Not sure yet. Deadlift RX for men is 225. MIght scale down to 185. My real concern is my grip, not the weight necessarily.0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.
Yeah that's exactly what is going through my head. I know i won't be doing it Rx'd and honestly i'm just aiming to make it through the first 50,40,30.0 -
I might try this one today actually!0
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This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.
Yeah that's exactly what is going through my head. I know i won't be doing it Rx'd and honestly i'm just aiming to make it through the first 50,40,30.
We did this one right after 2012 regionals but our gym was nice enough to extend the time cap to 30 min figuring most of us weren't regionals competitors haha. I think I was reduced to single pull ups at a time by the last set of 40... have fun!0 -
This is our WOD today...
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (65/45 lbs)
ummmm.... ouch.
Yeah that's exactly what is going through my head. I know i won't be doing it Rx'd and honestly i'm just aiming to make it through the first 50,40,30.
We did this one right after 2012 regionals but our gym was nice enough to extend the time cap to 30 min figuring most of us weren't regionals competitors haha. I think I was reduced to single pull ups at a time by the last set of 40... have fun!
That's a nuts workout!0 -
Warm Up:
Row 500m
Alt tabata: Hand Release Push-ups and Overhead Suqats w/PVC
20 pvc passthroughs
Walking Hamstring Stretch
30 sec handstand hold
1 rope climb
Strength/Skill:
Shoulder Complex - 3 rounds:
2 Strict Press @90% of 1RM (155#)
4 Push Press +10% (170#)
6 Push Jerks +10% (185#)
WOD:
3 rounds - Fight Gone Bad style clock:
1 min: Rowing (Cals)
1 min: Rope Climbs
1 min: OHS @95#
1 min: Ring Push Ups
1 min rest
-- Score is total reps and cals for each round -- 43, 37, 370 -
Yesterday I did this:17min amrap
10 db thrusters
10 R KBS
10 sit ups
Today I will be doing strength work:Snatch-work up to a heavy single-20 minutes
Snatch Balance- 3,2,1, hold 3 seconds at the bottom-15 min
Back Squat- 3x5- 15 minutes0 -
Didn't think I would make it through seeing as I haven't been at the box since last week Tuesday, and a weekend in Vegas, but I survived
7 Rounds
7 Thrusters (135/103) (63lb)
7 HSPU girls can use an ab mat sub with Pike Pushups
7 Sumo Dead Lift (135/103) (63lb)
7 Burpees
7 Pull Ups
7 Push Ups on knees
7 Air Squats
I-Run0 -
ran a fast mile
then
4 RFT:
5 Deadlifts (125)
7 Burpees
9 Pullups (Rxed)0 -
2 mile run.
Followed by goat work. (IE Handstands)0 -
not feeling like doing a "wod" today...
but spent 10 minutes doing double unders
then worked on my OH squats (and PRed by +12lbs!)
getting really really close to my B.W. with those0 -
Warm Up:
Row 1 min on each damper 1,3,5,7
Alt tabata: handstand hold and kb deadlifts @53#
Inchworms w/push ups
Side to side hamstring stretch
Walking hamstring stretch
Strength/Skill:
Deadlift - Find 5RM (touch and go) (305#)
WOD:
EMOTM for 14 mins:
Odd: 3 Deadlifts @90% of 5RM (275#)
Even: 20 foot handstand walk (Modified to handstand holds trying to balance off wall)0 -
not feeling like doing a "wod" today...
but spent 10 minutes doing double unders
then worked on my OH squats (and PRed by +12lbs!)
getting really really close to my B.W. with those
Congrats on the PR! OHS and Squat Snatch are two of my worst lifts0 -
Took all of last week off after being told that I likely have a stress fracture in my heel and need to be in a boot. :sigh:
Got the call yesterday confirming that I have a stress fracture (had an MRI on Monday), but I am back at the box modifying as needed! I have a follow up with the podiatrist on Tuesday to talk specifically about what I can and cannot do when working out to ensure that my recovery from the stress fracture is as quick as possible, but I know that I am going to be in the boot for at least 4 more weeks. :doublesigh:
Tuesday:
20 min AMRAP
-1 full leg blaster
-10 ring pushups (scale as needed)
I wound up doing 20 min AMRAP of 50 air squats and 25 pushups on my knees and completed 5 full rounds + 31 air squats.
Wednesday:
For time
25-20-15-10-5 Thrusters (95/65lbs)
50-40-30-20-10 Sit-ups
*complete in sets (ie 25 thrusters and 50 sit ups, then 20 thrusters and 40 sit ups, etc.)
I scaled the weight to 35lbs and completed in 12:16
And yes, my legs are absolutely killing me after nearly 300 air squats on Tuesday followed by thrusters on Wednesday!0 -
I am wearing all black to the gym today because there is gonna be a funeral...mine!WOD
"Nothing but Epic"
3 rds
3 deadlift 315/220
3 muscle up
rest 60 seconds
4 rds
4 power snatch 95/65
4 bar muscle up
rest 60 seconds
5 rds
5 jerks 135/95
5 chest to bar pull ups
rest 60 seconds
6 rds
6 back squat 135/95
6 ring dips
Finish with 50 burpee box jump 24/200
