Today's WOD
Replies
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Damn.
Some of these WODs are insane...and many of the scores are very impressive.
So now, not only can I feel like I'm far behind nearly everyone locally (including many of the women who use as much or more weight than I do and still score higher), but also I can feel that way online too.
Great. Just great. :indifferent:
(:drinker:)
You are going to be dragging. I was dead last finishing the warmups on Monday. I don't expect that to change overnight. We were also doing box squats and at least two of the women (and all of the guys) were doing much more weight than I was. And I am significantly larger than all of them. Stronger too, but the "warmup" we did completely gassed me. For them, it just warmed them up.
You really just need to check your ego at the door and realize that you are doing it for yourself and yourself only so that you can improve going forward. And at some point both of us will blow through a workout and NOT be last and it will be a tiny victory for us!0 -
This is the WOD today. I expect pain and will update with my details later.
Push Press
EMOTM 7
3 Reps, weight is athlete’s choice.
“Pukie the Clown”
Perform the following tasks, each is scored separately:
Row 500 m for time
~Rest 4 Minutes
50 Burpees for time
~Rest 4 Minutes
50 KB Swings for time (2/1.5)
~Rest 4 Minutes
15 Wall Walks for time0 -
Damn.
Some of these WODs are insane...and many of the scores are very impressive.
So now, not only can I feel like I'm far behind nearly everyone locally (including many of the women who use as much or more weight than I do and still score higher), but also I can feel that way online too.
Great. Just great. :indifferent:
(:drinker:)
You are going to be dragging. I was dead last finishing the warmups on Monday. I don't expect that to change overnight. We were also doing box squats and at least two of the women (and all of the guys) were doing much more weight than I was. And I am significantly larger than all of them. Stronger too, but the "warmup" we did completely gassed me. For them, it just warmed them up.
You really just need to check your ego at the door and realize that you are doing it for yourself and yourself only so that you can improve going forward. And at some point both of us will blow through a workout and NOT be last and it will be a tiny victory for us!
There were many nights in my first months of CF that I wanted to leave after the warm-ups because they exhausted me! Now, they are just warm-ups
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Didn't do an official WOD yesterday, but went to another gym (gasp!) with my co-workers and did the following:
1) KBS/Burpee ladder (10/10, 9/9, 8/8...etc) for time - 25lbs 9:02
2) 50 assisted pull-ups
3) the first 1:30 of this monstrosity (because one of co-workers is completely nuts):
http://www.youtube.com/watch?v=Stdb6acajX4&feature=c4-overview&playnext=1&list=TLsawCr2gIdn4
4) 1 hour of yoga
Sooo glad today is a rest day. Tomorrow is an early morning 4 mile patriot run with some fellow CFers. Happy Independence Day!0 -
WORKOUT OF THE DAY:
Take 12min to complete 3 x 2 of:
Thruster
Then,
"Death by Thruster"
On min 1, complete 1 Thruster (45)
On min 2, complete 2 Thrusters
On min 3, complete 3 Thrusters
Continue in this sequence until you can not complete the prescribed number of reps in the allotted minute.
If you fail to complete the reps in the time allotted, you will start back at 1.
20min Cap.
Score total reps completed.
I only did 35 lb and completed 11 before starting over... Last minute I pushed and got 10 reps in. This is my third week and this workout was rough for me.0 -
Damn.
Some of these WODs are insane...and many of the scores are very impressive.
So now, not only can I feel like I'm far behind nearly everyone locally (including many of the women who use as much or more weight than I do and still score higher), but also I can feel that way online too.
Great. Just great. :indifferent:
(:drinker:)
Don't worry about it. Just keep pushing yourself and work as hard as YOU can. You don't want to over-do it, and try a weight that is beyond you and end up hurting yourself. The weight and reps will all go up eventually. You're doing great!You are going to be dragging. I was dead last finishing the warmups on Monday. I don't expect that to change overnight. We were also doing box squats and at least two of the women (and all of the guys) were doing much more weight than I was. And I am significantly larger than all of them. Stronger too, but the "warmup" we did completely gassed me. For them, it just warmed them up.
You really just need to check your ego at the door and realize that you are doing it for yourself and yourself only so that you can improve going forward. And at some point both of us will blow through a workout and NOT be last and it will be a tiny victory for us!
(I keep forgetting that not everyone in this group knows me...)
While I evaluate my progress against myself, I don't see a problem with benchmarking against others. It helps to know what is possible...and quite honestly, I find it inspiring. I never think, "I'll never be able to do what that person does...I should just give up." I'm just not wired like that. Instead, I think something like, "I'll never be able to do what that person does...and I'm okay with that. I'll see how close I can get though. And that other guy, yeah, I think I can raise my game to that level." It is certainly not a defeatist attitude. (I'm not comparing myself to others as a measurement of my worth as a human being or anything major like that.)
As for overdoing it, I do that without reference to anyone else. Usually, it's completely unintentional and has nothing/little to do with ego. I don't set out to use X weight on a movement because I think I'm bad-*kitten*, I use X because I honestly think it's an appropriate weight for me. If I thought that weight was a pair of pink barbie dumbbells, I would use them and do so proudly. So far, in my first 12+ workouts since starting this, I've gotten the weight wrong at least nine times...(eight of those too heavy and one too light). I know my limits for each movement. I know my 1RM (mostly) and the weight I can use for 3-5 and 5-8 reps. I just suck at adjusting for the number of reps with short/no rest. Push press is a great example. I can knock out sets of 10 strict shoulder presses with 75 pounds all day long...with a minute or two between sets. However, when it's part of a WOD that also uses the same muscles and when it's as many reps as possible in a minute for each movement for five rounds, well, I just don't know yet what an appropriate amount of weight is. I do know that 75 pounds has me eking out 2-3 reps in that minute in the later rounds, so it's obvious that 75 pounds is a little heavy for me *in this rep/time range*. Next time in a similar WOD, I'll know better...but as you know in Crossfit, it can be a while before you have the same movement in a similar rep/time range.
And I'm not currently finishing DFL...well, I mean, at least not on *every* WOD. :drinker:0 -
Jof - you explained it way better than I could by that is how I feel too.
Today's WOD - 4 rounds for time
400 m run
25 kettlebell swings (75/53) (I did 35)
15 burpees.
This is one of those "it looks easy ones". It was not. Of course, I also did a timed mile for a challenge right before. I wasn't even going to do the WOD then after a minute or two rest I was like "what the hell" and did it.
It was one of the few I wasn't sure I'd finish. I kept trying to come up with good excuses to quit, but couldn't think of one.
I finished in 25:11.
Oh and my timed mile sucked, I missed the turn around and went too far. 8:40. It's not a flat course but my mile should be mich faster.0 -
Brutal. What I love so far is that after two session my weaknesses and strengths are becoming clear.
Push Press
EMOTM 7
3 Reps. Did 95, 115, 115, 115, 95, 95, 95. My timing on the push sucks. As I get my form down better this should jump quickly.
“Pukie the Clown”
Perform the following tasks, each is scored separately:
Row 500 m for time: Shade over 2 minutes. Was not the last person to finish this. Small victory
~Rest 4 Minutes
50 Burpees for time: Could only do 35. Thanks to our coach Rick for coaxing those last 10 out of me. I did not think they were in there.
~Rest 4 Minutes
50 KB Swings for time: 12.5lb kettlebell, finished with about a minute left. Will up it a little bit next time
~Rest 4 Minutes
15 Wall Walks for time: Could not do a one, my shoulders were too gassed. Did 30 pushups instead.0 -
Special Fourth of July WOD:
***Partner Chipper, 1 person working at a time.
50 OH Walking Lunges (45/25)
50 chest to bar pull-ups/Inverted Chest to Barbell
50 Box Jumps (24/20)
50 Cal Row
50 Plate Good Mornings (45/25)
50 Ring Dips/parallel dips
50 Toes to Bar/knees high/V-ups
50 Wallball (20/14)
50 AB Mat sit-ups
5 rope climbs/5burpees=1rope climb
My partner was my 8 year old son. He did all 50 of the OH walking lunges (10#), about half of the chest to barbell, 30 of the box jumps (24" rx!!!), half of the cal row, 20 of the plate GM (10#), half of the parallel dips, ~30 of the TTB, 10 of the wall balls (#10) half of the sit-ups, and we each did all 25 of the burpees (just for fun).
29:220 -
Hero WOD for the 4th
"Hortman"
45 min AMRAP
800m run
80 air squats
8 muscle ups (modified 8n ring rows and 8 dips)
Finished 4 rounds0 -
Today was fun!
4th Of July Chipper(Time-Rx2)
500m Row
25 Pull-Ups
Weighted Lunges to CF Door Rx(45/25) Rx2(BW)
25 Deadlifts Rx(225/135) Rx2(135/95)
3 Rope Climbs Rx2(10 Sec Rope Holds)
30 Toes To Bar Rx2(Knee Raises)
40 Wall Balls Rx(20/14) Rx2(14/10)
100ft Sprint to PT Area
50 Flash Push-Ups
I had to use green/red band for pull-ups but everything else was Rx2. Not bad for a 52 yr old with bad knees. Finished in 21:09. About average for our group.0 -
Yesterday's wod was fun!
First we ran 5 X 400 m (360 m, in fact, according to my Garmin) with 1 min. rest after each round.
Then, 10 rounds of 1 rep, then 2 reps, 3 reps untill 10 of :
- Kettlebell swings (35 lbs)
- Burpees box jumps (24")
- Sit-ups
At the end of each round, we had to do 20 double-unders or 60 singles unders. (I did the SU) and finished in 17:33.
It's the kind of workout I like and I'm quite good at! And I now officially love burpees!
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I'm still completing my foundations course - last one on Monday! After resting yesterday and sleeping in a bit too late this morning, I decided to challenge myself with 10-9-8-7-6-5-4-3-2-1 Air squats to push ups. Finished in 6:29. I'm looking forward to joining the level 1 class next week.0
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Today was the Airforce WOD. There's a lot in that that I can't do due to recovering from knee injuries, so I did:
For time:
2x
WBS (20#)
Medball power cleans (20#)
Medball push press (20#)
*EMOM 4 ring rows
Finished in 10:580 -
Strength:
EMOTM 10 min:
odd min - 5 pull ups, 3 burpees
even minute - 3 deadlift @225#
WOD:
"The Sevens"
7 rounds w/25 minute time cap:
7 handstand push up (modified)
7 thrusters @95#
7 K2E
7 DL @245#
7 burpees
7 KBS @40#
7 pull ups
After yesterday's I was still pretty well beat so I only finished 3 rounds and 14 reps0 -
And I now officially love burpees!
You. Get out. Now!
(That said, I've somewhat recently improved my technique with burpees such that I'm more efficient at them...but I hate them no less. In fact, I may hate them even more since I'm able to do more of them now. Rather than getting into the bottom position, I now drop in a free fall into it, catching myself with my arms. Much quicker, and honestly, probably less fatiguing as I don't spend as much time in the concentric part of getting down to the floor. They still suck.)
ETA: They'll probably suck less when I completely get rid of this annoying headache I've had this past week.0 -
And I now officially love burpees!
You. Get out. Now!
(That said, I've somewhat recently improved my technique with burpees such that I'm more efficient at them...but I hate them no less. In fact, I may hate them even more since I'm able to do more of them now. Rather than getting into the bottom position, I now drop in a free fall into it, catching myself with my arms. Much quicker, and honestly, probably less fatiguing as I don't spend as much time in the concentric part of getting down to the floor. They still suck.)
I am not a fan, but I know that in doing them I will be greatly improving my fitness so I do them as well as I can.0 -
Relatively easy workout today. Meaning my shirt was still soaked through with sweat but that I was coherent and could move under my own power when we were done.
Warmup:
500m row
10 situps
10 ball slams
10 Supermans
Repeat all but the row twice.
EMOTM for 8 minutes, Turkish Get Ups. I was a champ from the left side (my dominant side) and looked like an uncoordinated git from the right. I will get there.
100 pushups: Can't do that many yet (or even close) so i did 85 from my knees.0 -
I get to meet Grace tonight. I saw a guy finish it in 1:20 last night on Youtube. I'm going to guess that my own time will be considerably higher.0
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WOD - Modified a bit due to calf injury.
Chipper...
1600m row (everyone else ran 1 mile)
50WallBalls
40HSPU single mat (did last 15 on box...HSPU probably took about 1/2 of my time!!!)
30Burpees
20Box Jump Over (I had to do step ups)
20pullups/20dips (for those of us who could not do 10 Muscle Ups)
TIME 33:17.
Strength
5X2 Deadlifts. 175/205/205/205/235
On my own
20min walk 5.0incline/3.4mph0 -
WOD - Modified a bit due to calf injury.
Chipper...
1600m row (everyone else ran 1 mile)
50WallBalls
40HSPU single mat (did last 15 on box...HSPU probably took about 1/2 of my time!!!)
30Burpees
20Box Jump Over (I had to do step ups)
20pullups/20dips (for those of us who could not do 10 Muscle Ups)
TIME 33:17.
Strength
5X2 Deadlifts. 175/205/205/205/235
On my own
20min walk 5.0incline/3.4mph
Damn!! That's brutal! Great work today!!0 -
Warm up:
3 min of Double Under work
10 broad jumps
10 sit ups
10 pvc passthroughs
15 sec handstand hold; then
Skill/Strength:
500m rowing sprints ME x 2 (1:34, 1:43)
WOD:
"Annie"
50-40-30-20-10
Double Unders (attempts count)
Sit Ups
4 lateral crawls in between sets
I finished in 13:50. I SOOOO need to get better at DU's...I totally suck at them!0 -
I won't be doing it today as I don't go on back-to-back days (at least not yet) but I'm kind of disappointed because it sounds fun.
Helen
3 Rounds for time:
Run 400 m
21 KB Swings (1.5/1)
12 Pull Ups
I would have had to do ring pullups but I think the rest I could Rx0 -
Helen is my favorite WOD so far! I don't like when the WOD look so fun on my rest day, but sometimes, I'm glad to stay home when it looks too crazy!! (Ex: 150 overhead squats with 5 burpees each time you drop the bar. Outch!)0
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3 rounds for time
400m run
30 burpees
20 chest to bar (I did ring pulls)
24:21
This was not at all okay........0 -
Strength/Skill:
7x1 Squat Snatch @95#, 95#, 115#, 115#, 115#, 115#, 115# (was working on technique and form since my squat snatch sucks!)
WOD:
Every Minute on the Minute for 20 min:
Odd - 1 squat snatch @115#
Even - 2 burpee pull-ups
My squat snatch still sucks, but I was happy because I was finally nailing my kipping pullups. Small victory for me today!0 -
Posted this on my profile yesterday but wanted to post it here, as well:
10-9-8-7-6-5-4-3-2-1
Deadlifts scaled to 85#
Bar facing burpees
I was dreading this WOD all day. Burpees are the thing that, more than any other thing we do in CF, make me feel like the fat girl. It took me 17:15 but I didn't quit and I got it done!! Burpees still suck, but I refuse to let them define me any longer!!0 -
Today's workout:
Cleans: Aiming for 1RM
OHP: Same.
I will probably mix in some cardio, maybe do a 2000m row to get my base time on that.0 -
BTW I went light on Grace. Too light, I think. 75#, 3 minutes. I think I could have handled it at 95. When we re-test in a few months that will be my absolute minimum weight for it.0
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Today was 4 rounds for time of:
-25 Squats
-25 sit-ups
-25 push ups
-5 muscle ups (scaled to one pull up and one ring dip per one muscle up)
-400m run
I finished in 29 minutes. I'm so slow!0
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