Today's WOD
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Today's WOD made me re-fall in love with Crossfit again. Not sure why, because I dont love any of the movements, but it felt really good for some reason!
20 minute AMRAP of:
5 reps of thruster at 135/95 lb
10 reps of C2B pull-up
200 m run
I got 6+2 with #65 for the thruster and did a 250M row instead of the run because its dark in Wisconsin at 5:00AM still and Im a wuss like that.0 -
100 DU
21 KBS (2p)
21 Box Jump (24")
100 DU
15 KBS
15 Box Jump
100 DU
9 KBS
9 Box Jump
10:36, but I don't want to see my jump rope again for a while.0 -
It is going to be kinda tough to make it to CrossFit today between work and a social activity I have planned tonight. But our WOD today is one I have heard lots and lots about but never done; Fran. I know, spooky fingers. Anyhoo I brought my gym bag to work with me just in case I am able to leave the office early enough to make it to the gym. We'll see!0
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That is some WOD...0
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Skill Work:
Pull ups
Ring dips
Lift:
Push Press 5RM
Conditioning:
21-15-9
pull up
15-12-9
heavy push press0 -
Fran
Then...
2 rounds for time of:
25 wallballs
25 medball sit-ups
25 SDHP
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Skill: Muscle-Ups (scaled C2B pull-ups) 3x5
WOD: FRAN 21-15-9 Thrusters @ 75 lbs, pull-ups. Time was 5:02
Cash-Out: 3x500m row, max effort. Times were 2:10, 2:16, and 2:000 -
Wow, looks like everyone is doing Fran this week! We did Fran today. My first time doing it Rx. Completed in 8:19.0
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We did Fran yesterday (11/4), crazy!!0
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That is a GREAT first Fran time, wow! great work. I love Fran. It's my favorite benchmark WOD. Strange, I know.0
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WOD from yesterday:
10 Min AMRAP Ground to Overhead
I got 60 reps in. RX was 135 but I went with 115. It actually felt better at the end than it did at the beginning, like I was fully warmed up to the movement. Maybe next time the WOD is similar I will try to RX it.0 -
Z presses (you sit on the ground, so very challenging because you can't recruit anything other than your shoulders.)
Then the WOD is "Mr. Ed"
EMOTM 3
2 Front Rack Lunges per leg
3 Push Press
4 Burpees
-then-
Max Plank Hold in remaining time within each minute window
Repeat for a total of 3 rounds (of 3 minutes each)
Resting 2 minutes between rounds.
13 minutes total.
No RX Weight, just do something you can work with without missing.0 -
3 x
1 bear lift
2 ring rows (can't do strict pull-ups)
3 thrusters
400m
5 shoulder to overhead
6 wall walks
7 squat cleans
800m
9 lateral burpees
(capped at 30 mins)
mental challenge!0 -
3 x rounds
12 Power Cleans
12 Chest to Bar
run 500m
This was after 3 x 3 heavy back squats
short but intense!0 -
Power Snatch
5-5-3-3-2-2
Work to a heavy touch-and-go double.
Should be crisp and fast.
Focus on good turnover at the top of each rep. Lock those elbows out tight!
"Double The Snatches"
AMRAP 9
25 Double Unders
5 KB Snatch (each arm) 53/35
5 Power Snatch 135/85
Scale DUs to lower number than 25, or 2X Singles.
Scale KB and Barbell as needed. Weight should be moderate, not heavy.
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So a quick summary....lots of snatch tonight0 -
We did "Jack" yesterday. I only did 65# and a 1 pood kettlebell, but my box jumps were awesome (if I say so myself).
Today we have a 7,000 G2OH challenge. Again, going light, so it looks like 75# @ 94 reps.0 -
I got so frustrated at CF yesterday. I felt like I was making great progress with my snatch but my coach said that my chest is way to far forward in the bottom position. Basically I lean too far forward whenever I do squats and it really screws up everything.
Oh, and I am not even close to getting double unders and the only advice my coaches ever give is just to keep trying. Like there is some kind of magic moment where I will "just get it." It really makes me mad.0 -
I got so frustrated at CF yesterday. I felt like I was making great progress with my snatch but my coach said that my chest is way to far forward in the bottom position. Basically I lean too far forward whenever I do squats and it really screws up everything.
Oh, and I am not even close to getting double unders and the only advice my coaches ever give is just to keep trying. Like there is some kind of magic moment where I will "just get it." It really makes me mad.
I feel you on both of these. I have all the strength to go heavier on snatches but my form is crap. Snatches really get in my head. Double unders are so so so frustrating. Our coaches say the same about just keep trying, and I'm not "allowed" to do singles in a WOD anymore. Since I've stopped doing singles in a WOD I can string together 4 in a row, but I should really be practicing more.0 -
we did filthy 50... I can't move.
filthy 50:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings (35/53#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders0 -
LOVE Filthy Fifty!0
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20 RM Back Squat. Going to push it today. I think I went 185 last time. Somewhere in the low 200s today depending on how I feel.0
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Wow!0
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Kelly will love this one.
Partner WOD. 4 rounds for time (each partner does 4 rounds and rests while the other partner goes)
500m row
400m sprint0 -
Wow!
Curly, did it with 205. Got to about 16 and my groin area (hamstring/groin) started cramping as it usually does when I'm getting "good for me" depth on my squats. Called it off at that point to make sure I could walk for the rest of the week. Still sore and I did lunges the other day too..which did not help.0 -
Warm up:
400m row
3 x (3 burpees, 6 pressups, 9 squat jumps)
WOD:
A) 2-2-2-2-2 Thrusters for quality - 32kg
21 thrusters, 21 power cleans, repeat with 15, then 9. - 17kg, 13 min 21 sec
lol! meant to be a B not a smiley
I scaled of course (actually only 3kg below on part A)0 -
I am not looking forward to this one.
"Spiralizer"
For time:
Row 500m
50 OH Reverse Lunges (35/25 Plate)
Row 400m
40 Box Jump Overs (24"/20")
Row 300m
30 Burpees
Row 200m
20 KB Swings (2/1.5)
Row 100m
10 Hang Power Cleans (185/125)
I'll probably scale the box to 20, swings to 1.5 and maybe the cleans down to 155/165. 185 is right near my 1RM and probably won't be feasible at the end of all that other stuff.
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My first shot at Karen. Thats a mind one - I counted in 7s!0
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Lol! Yes my time wasn't that great, but I pushed on through so Im happy. Also the others said my technique was good It helped to have them yelling at me when they finished. 0
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I don't remember my Karen time. Under 10 minutes I believe. I think I did a 14lbs ball as wall balls tend to tweak my lower back in high volume.0
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