Today's WOD
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Today's WOD:
Skill/Strength
5 x 5 touch and go dead lifts @225
WOD
15 min AMRAP
Run 200 meters
15 burpees
1 minute plank
Score was total burpees which I got through 5 rounds for a total of 75
When I saw it on the board I wasn't very excited but it was actually a pretty good WOD. I'll be coaching it this evening so I hope the crew all likes it as much as I did.0 -
katmandou6 wrote: »Today's wod was a modified version of Gallant.
For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee box jump (20 in)
Run 800 meters with a 20/14 pound medicine ball
40 Burpee box jump (20 in)
Run 400 meters with a 20/14 pound medicine ball
10 Burpee box jump (20 in)
I did it in 29:15 and it really sucks to run with that big med ball!
As a finisher, we pushed the sled a little bit. Love it!
Damn I'm going to have to give that a go soon. Sounds like a killer!
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This is from yesterday:
I did 3+50 RX. I have not RX'd a WOD in a while so this felt pretty good.20 Min AMRAP
20 Wall Balls 20/14
20 Push Press 95/65
20 MB Sit Ups
20 R KBS 70/53
20 Knees to Elbow0 -
Yesterday: T2B Skill work, and the WOD was 40 burpee box jump overs, 30 calorie row, 20 T2B (or whatever you can do from the bar.) 10:40 doing something in between T2E and knee raises. I have a bit of a cold and this drained me completely. Then we did some prowler/tire dragging work. I felt like both were ramping up my heartrate a bit too much so I did one up-and-down with each (pulling a tire, pushing a sled) and called it a night.
Tonight is back squats. Every 90 seconds for 8 rounds. 2 reps, heavy and climbing.
Then a partner WOD called Walk The Plank
AMRAP 15
10 KB Swings 53/35
10 Wall Balls
One person working at a time. Must complete the 10-10 before switching.
Every 3 minutes (0-3-6-9-12) - partners need to complete a 30 second plank hold together..
Score is total rounds of 10-10 combined.
Scale bell and ball as needed. Should be light and fast for conditioning work0 -
lovin these WoDs. And the effort. so cool. *cheering*0
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Set a new PR on my shoulder press; 170 lbs!! Then did the WOD:
2 Min Max Effort Burpees 35 reps
Rest 1 Min
2 Min Max Effort Med Ball Sit Ups 20/14lbs 62 reps
Rest 1 Min
2 Min Max Effort Box Jumps 24/20" 42 reps
Rest 1 Min
2 Min Max Effort Double Unders* 311 reps
* subbed single unders
Total Score: 450 reps0 -
Back Squats. 20 rep max. I'm hoping I don't pass out.
Then ring/dip work, then a Prowler Party.0 -
Strength
1 RM Clean
Much to my surprise, I was able to match my PR of 205 lbs despite not being able to do a full clean for the last 3 months due to injury. I was pretty excited!
WOD
50 Front Squats 95 lbs
EMOM 5 Pull Ups
Time - 3:410 -
Didn't do the back squat one. I fell asleep on the couch at like 5:30. Took that as a sign I needed rest.
Today is olympic technique work. Pocket snatch and pocket clean, then handstand holds. Then I'm going to run a mile for time to prep for our end-of-challenge testing on Monday.0 -
We got a new programming coach for the next month. Here's what he came up with for today. Looks tough...
Warm Up: 3 Rounds
60sec Box Step Ups
8 T-Push Ups
WOD:
10, 8, 6, 6, 3, 2 with Increasing Resistance/Decreasing assistance STRICT Pull Ups.
Kroc Rows
This is two sets of 40 reps each side (40 L, 40 R, 40 L, 40 R), single arm old school rows on the bench/box with dumbell. Lawnmower-start-style rows are ALLOWED. Pick a heavy weight for first set. If you get all 40 reps UNBROKEN move up 5 lbs for second set.
Sprint:
21, 15, 9
Push Ups
Walking Lunges (each leg)
Run 100m0 -
The WOD at our box was the following and it....was....brutal!
Complete as many reps as possible in 22 minutes of:
30 Snatch (75/45lb)
50 Wall Balls (20lb to 9′ target)
40 Double-unders
30 Box Jumps (24/20″)
30 Snatch (135/75lb)
50 Wall Balls (20lb to 9′ target)
40 Double-unders
30 Box Jumps (24/20″)
30 Snatch (165/100lb)
50 Wall Balls (20lb to 9′ target)
40 Double-unders
30 Box jumps (24/20″)
AMRAP @ Snatch (210/120lb)
(all credit goes to maxfitusa.com)0 -
10reps of shoulder press at 50%
5 reps of shoulder press at 65 %
5 reps of shoulder press at 75 %
5 reps of shoulder press at 85 % - 55#
Christine
3 rounds of:
500 m row
12 reps of deadlift
21 reps of 20 in box jump
First time doing "Christine." I did 165# (RX )for the DL and finished in 12:34. My chest is still burning.
Does anyone have any ideas or suggestions on how I may improve my shoulder press? I've literally been stuck at a 65# press since day one when everything else has gone up or improved significantly!! Thanks, all.0 -
Does anyone have any ideas or suggestions on how I may improve my shoulder press? I've literally been stuck at a 65# press since day one when everything else has gone up or improved significantly!! Thanks, all.
Patience. It took me a year to squeeze out 10# increase in the press. It's got to be the most unforgiving movement out there.0 -
Today was Annie. 50, 40, 30, 20, 10 DU's & sit ups. Just over 12 minutes. Previous attempt was 17 mins so am super with happy with my DU's progress.0
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A) Barbell Complex for QUALITY work up to a heavy rep of the following: Cluster + Thruster + Hang Cluster + Thruster + Push Jerk
8 reps for time at 80% of Part A. C) 3 Rounds For time: 20 Burpees 400m Run
I got new pb for weights - 19.5kg, but only managed 2/3 of C. I hate burpees!0 -
Wendler Strength Program
Back Squat 5-5-5+
65%-75%-85%
165-190-215 (12 reps)
Since I am starting back to squatting after my knee injury my coach and I decided to proceed as if 275 was my 1RM. I think this was a good call, better safe than sorry, and despite the fact that I got 12 reps on the last set it was quite difficult.
WOD 5 RFT - 11:19
20 F/R Lunges 45 lbs
20 HR Push Ups
This was super tough as well, my first time doing lunges in 3 months thanks to my knee injury.
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Here is what I did yesterday:
Wendler Strength Program
Strict Press
5-5-5+
65%-75%-85%
100-115-130 (7 reps)
WOD - 8:31
“Karen”
150 Wall Balls for time
This was tougher than I thought it was going to be as I am usually good at wall-balls.
Cash out - tabata hollow rocks. 0 -
We did a good partner chipper last night.
60-50-40-30-20-10.
Calorie Row
1.5pb swings
double unders
I did singles x2 for my portion. We finished in 24:50. I did a bit more of the rowing than my partner, he did most of the DUs.0 -
We did a Master's Functional Fitness League workout since some of the people at the box are doing the comp and asked if it could be programmed in. It was kinda terrible but fun at the same time! I had to scale the pistols and HSPUs and did bar dips instead of ring dips
Workout # 6: 21-15-9 Complex
For Time
8 deadlifts
7 hang power cleans
6 power snatches
8 pistols (alternating legs 4 + 4) or 16 Goblet Squats
7 ring dips
6 hand stand push ups (strict or kipping)
6 deadlifts
5 hang power cleans
4 power snatches
6 pistols (alternating legs 3 + 3) or 12 Goblet Squats
5 ring dips
4 hand-stand-push-ups (strict or kipping)
4 deadlifts
3 hang power cleans
2 power snatches
4 pistols or 8 Goblet Squats
3 ring dips
2 hand-stand-push-ups ((strict or kipping)
men 35-44 and women 35-44 (115/75 lb.)
men 45-54 and women 45-54 (105/65 lb.)
men 55-64 and women 55-64 (95/55 lb)
men 65+ and women 65+ (85/45 lb.)
Goblet Squat
35-59 Men and Women (53/35 lb. kb)
60+ (44/26 lb. kb)
HSPU:
men and women 50-59 1 abmat (2” riser)
men and women 60+ 2 abmat (4” riser)
- See more at: https://www.mastersfunctionalfitnessleague.com/october-2014-workouts/#sthash.rZ299e8U.dpuf0 -
That seems like a real grinder.0
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That seems like a real grinder.
It sounds terrible but the elite guys at my box finished with times around 5 mins... It took me 12, but I lost a lot of time just trying to kick into a handstand (my goal each round was to just get into and hold a handstand which only happened in round 1)0 -
21, 15, 9 - Deadlifts and wall walks. My first time doing wall walks, they are brutal!! It seems I pinched something in my should the last round of wall walks and couldn't finish.0
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Last night we did "Gwen" which is clean and jerk and the rep scheme is 15-12-9. It is not for time. The catch is that once you start a round you can't take your hands off the bar or rest the bar on the ground. If you drop the bar you have to do the round all over again.
I used 95 lbs for the weight and I think that was perfect for me. It was tougher than I thought it was going to be, especially the last few reps in the first and second rounds.0 -
Yesterday was the hardest CF workout I've ever done. We did 4 girls in a row to celebrate my coach's birthday. He was born in 1986:
1 round Diane (21 DLS/21 HSPU) --subbed a 21s HS hold (4 min time cap)
9 min time cap Elizabeth (21-15-9 cleans/dips)
8 min time cap Fran (21-15-9 thruster/pullups) subbed KBS for thrusters
6 min time cap Karen (150 wallballs) did 55 w/14# ball0 -
Last night we did the Hero WOD "Sean" which is:
10 RFT
11 Chest to Bar Pull Ups
22 Front Squats 75/45
I went with 45 lbs and finished in 27:10. My calf cramped up really bad with two rounds left but my coach helped me get it back to normal so I could finish. The good news is that for once I did not rip my hands on the pull-ups. Usually when we have high rep pull-ups in a WOD my hands get torn up.0 -
Yesterday was the hardest CF workout I've ever done. We did 4 girls in a row to celebrate my coach's birthday. He was born in 1986:
1 round Diane (21 DLS/21 HSPU) --subbed a 21s HS hold (4 min time cap)
9 min time cap Elizabeth (21-15-9 cleans/dips)
8 min time cap Fran (21-15-9 thruster/pullups) subbed KBS for thrusters
6 min time cap Karen (150 wallballs) did 55 w/14# ball
Holy crap, that sounds miserable.
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20RM Back Squats. This should suck.0
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Yesterday was the hardest CF workout I've ever done. We did 4 girls in a row to celebrate my coach's birthday. He was born in 1986:
1 round Diane (21 DLS/21 HSPU) --subbed a 21s HS hold (4 min time cap)
9 min time cap Elizabeth (21-15-9 cleans/dips)
8 min time cap Fran (21-15-9 thruster/pullups) subbed KBS for thrusters
6 min time cap Karen (150 wallballs) did 55 w/14# ball
Holy crap, that sounds miserable.
I was pretty happy that I got 21 unbroken DLs @155 but it all went downhill from there LOL. I was doing the wallballs 5 at a time and sucking wind in between each set. It's definitely the most wall balls I've ever done with the 14# ball (when I started I used 10# and then 12#). The shoulder issue I'm having that required some subs was a boon because KBS are way easier than thrusters.0 -
Thanks to the Hero WOD from Wednesday (Sean) I am sore from my mid chest all the way around to my back. I don't think I have even been sore in this area before...but I don't think I have ever done 110 pull ups before so that is probably why...0
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WOD designed for supplement promotion: The BioComplete Beast WOD
40min time cap for this. It's not designed to be completed by mere mortals. I had to scale the cr*p out of it as well.
For time, 2 rounds of:
5 chest 2 bar pull ups
10 hand release push ups
15 cleans (rx 50/70kg)
20 handstand push ups
25 weighted sit ups (rx 5/10kg)
30 kettlebell swings (rx 24/32kg)
35 pull ups
40 burpees
45 double unders (135 singles)
50 jumping lunges with weight (rx 5/10kg)
800m run
I got into my second round of kb swings before time ran out.0
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