Today's WOD
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Recovery day today. 14.5 took a lot out of me and I haven't had a rest day since I did it. Yesterday was Nicole. Rx'd for the first time!0
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Yesterday:
Strength: Find your 1RM for clean
Hit a new PR at 120#!!
WOD:
12 min AMRAP:
8 back squats (135/105)
8 KB swings (70/55)
Scaled to 85# and 25#...finished 7 rounds + 11 reps0 -
Helen was fun yesterday. Definitely favors people from a running background. We had a male and female do it in under 8:30, both college runners.
I was at 13:57. The swings were pretty easy, I did ring rows and got pretty gassed for the last few reps. For me the runs were just something to slog through. As I get thinner those will get exponentially easier.0 -
This was a really fun Hero WOD today: Nutts.
WOD-
NUTTS
10 HSPU
15 Dead Lifts (250/175)
25 high box jumps (30/24)
50 pull ups
100 wall balls (20/14)
200 Dus
40 per leg OH plate lunges (45/25) *We can't run outside right now, so we had to sub this for a 400 m run with plate. I got 23:30 but I had to do the HSPU's from a box and use assistance on my pull ups. If I did it again, I would increase my DL weight above 175.0 -
Partner workout:
100 burpees, while partner holds HS, when they drop you change places
60 front squats while partner runs 200m, switching
1000 m row (500 each)
We completed in 18:08.
I puked a little for the first time ever during a WOD. LOL0 -
Yesterday:
Strength: Find your 1RM for clean
Hit a new PR at 120#!!
WOD:
12 min AMRAP:
8 back squats (135/105)
8 KB swings (70/55)
Scaled to 85# and 25#...finished 7 rounds + 11 reps
Great job on your PR.
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Partner workout:
100 burpees, while partner holds HS, when they drop you change places
60 front squats while partner runs 200m, switching
1000 m row (500 each)
We completed in 18:08.
I puked a little for the first time ever during a WOD. LOL
Haha I would have held that handstand for 30 mins if it meant no burpees!! :P
Today's WOD:
Deadlift to 3x5
Then
10-1 (10 each, 9 each, etc)
Front squat (40kg, RX was 45kg, a little while ago I was front squatting 32.5kg in WODs so was happy to be almost RX)
Strict chin ups
HSPU
I liked this. It was strength focused which is much easier for me!0 -
Partner workout:
100 burpees, while partner holds HS, when they drop you change places
60 front squats while partner runs 200m, switching
1000 m row (500 each)
We completed in 18:08.
I puked a little for the first time ever during a WOD. LOL
Haha I would have held that handstand for 30 mins if it meant no burpees!! :P
Ha I thought the same thing, turns out that was the hardest part!!! My shoulders were toast after the first hold and burpee set!0 -
I had been going just twice a week, today I'm changing my membership to unlimited sessions.
Today's WOD:
100 Double Unders
1, 2, 3, 4, 5 of
Squat Clean 135/95lb
Jerk 135/95lb
80 Double Unders
5, 4, 3, 2,1 of
Squat Clean 135/95lb
Jerk 135/95lb
60 Double Unders
1, 2, 3, 4, 5 of
Squat Clean 135/95lb
Jerk 135/95lb
80 Double Unders
5, 4, 3, 2,1 of
Squat Clean 135/95lb
100 Double Unders
I don't have DU, so I'll be doing a hell of a lot of singles today.0 -
Strength- find your 1RM back squat
WOD- Fran
Ow.0 -
*deleted. user generated error*0
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“The Belching Toad”
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-7-8-9-10
KB Swings (2/1.5)
We did this one a few weeks ago, but I did not realize it had such a great name!!!
awesome - I've always called this type of couplet "Nigel Tufnel" (goes to 11) 0 -
This week is apparently benchmark week.. Monday we did Cindy, Tuesday was DT and today is Nancy. I'm not sure i'll make it to the end of the week...0
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Front Squats 5x3. Heavy as you can
WOD
3 rounds for time
200m sprint
10 dead hang pull ups (no kip)
modify pullups as needed, run should be a dead sprint.0 -
5 rounds:
10 KB swings (1.5 pood)
2 HRPU
15 KBS
4 HRPU
25 KBS
6 HRPU
50 KBS
Bonus
30 deadhang Pull ups (10 pushups for everytime you get off the bar.)0 -
On Sunday we had open gym. Rather than work on a skill I did "Annie" for the firs time. 14:32 doing singles. I don't know if I'll ever get the rhythm down for double unders.
Today:
Skill
5 x 3 @ 75%1RM
Front Squat
WOD (for time)
100 KBS 1.5/1pood
80 Box Jumps 20″
60 Wall Ball 20/14lb @ 10′
40 Push Jerks 1.5/1pood
20 Burpee Broad Jumps 6/4′0 -
Back Squat 3 to 1 with chains: 133# plus 40# of chains
Seated good morning: 63lbs
Hip Bridge - 95#
WOD:
Plank (weighted 15#)
KB swing 3x30 (36lb
Tabata Wall Ball (12#)0 -
Partner WOD today. 20 minute AMRAP. 200m row, 10 unbroken KB swings (2/1) One partner does both, then rests.
I will probably scale to 1.5. I can handle the weight of the 2p KB, but my grip will go to the point where I can't do them unbroken.0 -
4 Rounds;
25 Straight Leg Ab Mat SU/T2W
25 Stiff Leg Sumo DL 24/16kg (45#plate platforms)
25 Floor Press 75/55lb
I did it in 18:26 - Most of the scores were under 10 minutes. I Rx'd the weight, but I was struggling during the last set of Floor Press. I probably could have/should have gone lighter on them, but I'm ok with how I performed.0 -
Metcon
For time:
21 Thrusters (135/95)
800m Run
15 Thrusters (135/95)
400m Run
9 Thrusters (135/95)
200m Run
Strength
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.
Finished in 12:27. Should have went heavier on the thrusters (did 45lbs). For the strength I did 83/83/93/93/103/103/113. Felt really good in the bottom of the squat today
Wow, what a puker. 0 -
So today was my first Fight Gone Bad. I got 284. I will be 41 in 3 days and I have been doing CF for 6 months and I have never played sports. CrossFit is one of the best things that ever happened to me. I am so blessed to say I am stronger and in better shape at 41 than I was at 21! Onward to over 300 next time!0
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^that's fun in a "this is going to suck for everyone" kind of way.
Tonight is Box Squats as heavy as you can go. 3 reps every three minutes, 24 minutes.
Cash out is 2 minutes of plank, 1 minute ring upright hold, 5 or 10 skin the cats, 30 second L sit, 30 second GHD sit ups (I'm not sure I can even do one of those.)
Had to look up skin the cat, that looks unpleasant.0 -
"Filthy Fifty" - The only other time I did this WOD I was still in my first month, I scaled it (don't know how, probably 25 reps rather than 50) and did it in 25 Minutes.
I'm actually looking forward to see my time tonight.0 -
100 burpees for time. I did this probably two weeks into Crossfit and it took me about 22 minutes.
I'm not looking forward to it but I'm curious to see how long it takes me.0 -
Well, I did it in 36:11. I scaled some of it, 12 KG kettlebell, knees 2 elbow on a box, and singles not DU, but I did all 500, and only 11 minutes (or so) beyond my 250 rep time.
We just did "Karen" on Saturday for a fundraiser WOD. I have to say, I almost didn't go because I really didn't want to see wall balls that soon. I'm glad I did, it was great to see that benchmark time.0 -
100 burpees for time. I did this probably two weeks into Crossfit and it took me about 22 minutes.
I'm not looking forward to it but I'm curious to see how long it takes me.
14:23 and never doubted I would finish (I most certainly doubted it the first time)0 -
****FIRST OFFICIAL WOD******
Warm Up:
400 m Run
3 rounds
6 pvc passthroughs
6 twisting lunges
6 warrior push-ups
6 OHS with PVC
Strict pull-ups until failure
Strength/Skill:
5 x 5 Back Squat (first time doing these with weight): 60 lbs, probably should have done 75 lbs
WOD:
RFT:
800 m Run
2 Split Jerk 45 lbs (again probably should have done more)
600 m Run
4 Split Jerk
400 m Run
6 Split Jerk
200 m Run
8 Split Jerk
Finished in 14:47*
*After the 800 m run, my asthma kicked in. Took me awhile to catch my breath and afterwards did 500 m, 400 m, and 300m row instead of running.0 -
10min EMOM w/ 60-65% of your 1RM
-deadlift
-hang squat clean
-push press
-split jerk
then came...
"MAD FRAN"
-1500m row
-9 thrusters (135/95#)
-9 burpee-pullups
-1000m row
-12 thrusters
-12 burpee-pullups
-500m row
-15 thrusters
-15 burpee-pullups
That was awful!!0 -
We're doing "Jackie" today.
1000m Row
50 Thrusters, 45#
30 Pull-ups
After three days in a row I think I need a rest day. :noway: However, I just encouraged my wife to start going and tonight will be her third "Intro WOD" before moving into the regular classes. I must be there to set a good example. 0 -
When I looked at the board yesterday I thought they were taking it easy on us, but I can tell you today that they were not.
AMRAP 15 Minutes
10 Box Jumps (scaled to the small box)
Run 400 m
10 Thrusters ( 55lbs)
My grand total: 2 + 10 Box Jumps
For the first time I jumped on the box instead of stepping up every single time. I'm quite proud of myself.0
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