Today's WOD
Replies
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15 minute AMRAP
1 wall climb
5 power snatch
7 lateral burpees.
My total - 7 rounds, 2 burpees (65 lb snatch)
Warm up included rope climbs. Note to self - wear long pants or my knee socks on rope days.0 -
1RM for the clean was 155. Had no problem getting that weight to my shoulders, but the flip and dip up to my shoulders still needs work.
1RM for the press was 115. A bit less than I was expecting but I will take it and keep working.0 -
20 mins AMRAP Cindy - 5 pull ups, 10press ups, 15 air squats
I scaled my pull ups to ring rows, and did press ups from my knees
I did 14 rounds plus 5 ring rows and 8 press ups
Followed by a 1k recovery row.
Bleurgh!0 -
Looking forward to today!!!
3 – 3 – 3 – 3 – 3 – 3 – 3, For Load:
Power Snatch
I struggle with snatches so I'm hoping that I can start to "get it", if that makes any sense!!0 -
20 mins AMRAP Cindy - 5 pull ups, 10press ups, 15 air squats
I scaled my pull ups to ring rows, and did press ups from my knees
I did 14 rounds plus 5 ring rows and 8 press ups
Followed by a 1k recovery row.
Bleurgh!
Awesome work!!!!!0 -
Strength/Skill:
EMOTM for 12 min:
odd-10 wall balls @20#
even-30 sec handstand hold
WOD:
For time:
60 double-unders (scaled to 120 singles)
50 lunges w/45# plate overhead
40 KBS @40#
30 push press @95#
20 foot handstand walk (scaled to 40 second handstand hold)
10 ring dips
400-meter run
I finished in 16:12. The overhead lunges just destroyed me!
10 minutes ago · Comment0 -
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.
You will be amazed at how quickly your body starts to change, even scaling the workouts.0 -
WOD on Saturday: 100 burpees for time.
Took me 21:35. Pretty much twice as long as anyone else. Looking forward to the retest in a few months to see my improvement.0 -
Saturday...
WOD
100 DU (I did singles)
90 air squats (can't squat due to injury - I did step ups)
80 situps
70 pushups
60 wall-ball shots
50 jumping pullups
40 burpees (nixed due to injury -- I did med-bal clean & press)
30 kbs
20 toes-through-rings (I did hanging knee lifts)
10 hspu (I did hrpu)
Finished in 42:56 ... not last!0 -
Even if you are last it doesn't matter. Just gives you a target to aim at next time that workout comes up.
Today's WOD
EMOTM 8
High Hang Squat Snatch, 2 reps
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=192
–Rest 2 Minutes –
EMOTM 8
High Hang Squat Clean & Jerk
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=190
(2 reps clean, 1 rep jerk)
Coach’s Notes: Reps should be performed in the 60-70% window. Heavy enough to be somewhat challenging throughout, but light enough that your technique is not compromised.
Today is primarily a technique & practice day. We are working speed to the bottom of the squat after initial hip extension on the explosive lifts. The faster you can pull yourself under with minimal pull from the floor (in today’s case, no pull at all from the floor), the better off your olympic lifts will be in the long run.
If you are having trouble mobility-wise getting to the bottom, work power snatches & cleans from the high hang, focusing on trying to recover lower inch-by-inch with each passing minute.0 -
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Today's WOD - Tabata
Bottom to bottom squats
1 min rest
Hand release pushups (did them on my knees)
1 min rest
Pull ups/Ring rows (I did ring rows)
1 min rest
Butterfly sit ups
No recollection of my scores for any of the exercises (or my total reps), but I was a hot, sweaty mess at the end!!
Oh, and the strength before the WOD was front squats (3x5 with increasing load) and back squats (4x5 with increasing load). I don't remember where I ended for front squats but I managed to squat 145# for my last set of back squats!! That's 20 lbs more than when we did them on Friday last week and my heaviest to date!!! Love that I am getting so much stronger!! I would have NEVER been able to squat 145# when I started CrossFit just 3 months ago!!0 -
Skill/Strength:
**** alternate skill and strength
Skill: 3 sets x 30sec Hollow Rock + 30sec superman rock
Strength: 3 sets x 3 Strict Press + 3 Push Press
WOD: Every four minutes, for a total of six sets, complete:
Goblet Squats x 15 reps (70/53)
400 Meter Run
WOD was brutal. I finally decided on my kb weight...went with 55#. Was probably the "right" weight. Finished each round between ~2:20-2:40.0 -
Todays WOD: 3 Rounds for time:
400m Run (w/medicine ball)
20 Dips
20 Burpee Broad jumps
I am SO HAPPY I finished it! And almost as Rx'd! I didn't carry the ball during the runs but otherwise performed as written! This is my 2nd week Crossfitting. I was dead last to finish, but I finished!
AND I did 2 consecutive Double Unders in the skill section! Today was a GREAT Crossfit day!
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Part A) 5 set 6-8 reps Bulgarian Split Squats (50# DB each hand)
5 sets Reverse Hyper 6-8 reps @ 3031
Part
5 minute AMRAP - Sets of 10 unbroken hang cleans (95#)
We could drop the bar between each set of ten (shake out hands etc). Was able to complete six sets unbroken before my grip started to go. Was able to grind out 20 more reps.
Part C) 5 minute AMRAP - Barbell Bear Complex (95#)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Shoulder Press
Complex cannot be broken up (ie. no dropping the bar until after each movement has been completed). Completed 17 bear complex reps.0 -
Back Squat
3, 3, 3, 3, 3
Weights ascending. Rest ~2 Minutes between sets.
(Note: Not necessarily a a 3RM, try to aim to have all 5 sets be challenging. If you can build up, awesome, if you have to do a few sets at the same load by the end, so be it.)
“Loop, Swoop, & Pull”
4 Rounds for time:
20 KB Swings (2/1.5)
40 Double Unders
Suggested Scaling Options
Competitors – Use the 2/1.5 KB regardless, if you need to scale rep total, so be it. Get used to swinging the heavier KB, starting today.
L2 – 1.5/1, 20 DUs or attempts
L1 – 35/25 lbs, 40 seconds of DUs, or 100 singles per round
I will probably do L1 if I go tonight.0 -
12 Min AMRAP:
120ft Overhead Carry
15 KB Snatches
1 Rope Climb (Had to scale)
I got 4 rounds and one carry.0 -
^^Really wanted to to do that WOD but my knee just wasn't having it. Still requires some nursing so I rested today and iced it down. If it feels better I will go in tomorrow. Lots of sprinting, push ups and situps will be on my agenda.
Pull Ups
On the minute, for 8 minutes..
RX + – Strict Pull Ups or Weighted Pull Ups, reps subjective
RX – 8-10 Reps, kipping
L2 – 4-6 Reps, kipping
L1 – 8 Banded Pull Ups, or 6 Ring Rows (as horizontal as possible)
Partner WOD
“Blurred Lines”
AMRAP 20
Run 100m
1, 2, 3, 4, etc. HSPU
2, 4, 6, 8, etc. T2B
One person working at a time.
Partner 1 sprints 100m, then 1 HSPU & 2 Toes-2-Bar (while partner 2 is resting)
Partner 2 sprints 100m, then 2 HSPU & 4 Toes-2-Bar
Keep building up the ladder as a team as high as possible for 20 minutes, alternating rounds and building on the rep scheme.
Partial rounds count.
Scaled versions
L2 – Abmat HSPU (1 or 2 mats), Knee Tucks or Knees to Elbows
L1 – Double the reps with Push Ups & Sit Ups (2/4/6/8 Push Ups, 4/8/12/16 Sit ups, etc.)0 -
Skill/Strength: Deadlift
8reps @ 55%
6reps @ 65%
4reps @ 75%
2reps @ 85%
1 rep @ 95%
WOD: For time: (15min time cap) (aka, "Death by air squats")
500 Meter Row
50 Kettlebell Swings (55# (rx:70#))
100 Air Squats
50 Double Unders/25 attempts
500 Meter Row
14:27
I'm not very good at DU, but I can usually manage one or two, sometimes three or four if I put a single between them...but I got exactly ZERO successful DU today. That means instead of 50 DU, I did 25 lashings of various parts of my body, mostly my feet. (These Innov-8 shoes offer little protection against a cable.) The squats had my legs fried and the KB swings had my wrists/forearms toast (yeah, I know, less-than-ideal form).
Speaking of KB swings, I lost control at the top on one of them. Complete bail. Managed to get out from under it without getting hit, so victory, I guess.
Anyhow, this WOD sucked. Looking forward to what tomorrow's WOD will bring me.0 -
Strength/Skill:
5 rounds:
20 sec L-sit hold
Rest 1 minute
5 Ring Dips
Rest 1 minute
1 rope climb
Rest 1 minute
I was happy that I am finally able to climb the rope regularly!
WOD:
"Mary"
20 min AMRAP
5 HSPU (modifiied)
10 Pistols
15 Pull Ups (i did kipping)
Finished 4+15. Must have been 1000 degrees in my box this morning, and it just sapped my energy real quick!0 -
I'll be doing L1 on all of this. Not at all looking forward to Blurred Lines.
Pull Ups
On the minute, for 8 minutes..
RX + – Strict Pull Ups or Weighted Pull Ups, reps subjective
RX – 8-10 Reps, kipping
L2 – 4-6 Reps, kipping
L1 – 8 Banded Pull Ups, or 6 Ring Rows (as horizontal as possible)
Partner WOD
“Blurred Lines”
AMRAP 20
Run 100m
1, 2, 3, 4, etc. HSPU
2, 4, 6, 8, etc. T2B
One person working at a time.
Partner 1 sprints 100m, then 1 HSPU & 2 Toes-2-Bar (while partner 2 is resting)
Partner 2 sprints 100m, then 2 HSPU & 4 Toes-2-Bar
Keep building up the ladder as a team as high as possible for 20 minutes, alternating rounds and building on the rep scheme.
Partial rounds count.
Scaled versions
L2 – Abmat HSPU (1 or 2 mats), Knee Tucks or Knees to Elbows
L1 – Double the reps with Push Ups & Sit Ups (2/4/6/8 Push Ups, 4/8/12/16 Sit ups, etc.)0 -
WOD
3 rounds for time:
400 meter run
21 bar facing burpees
12 front squats (rx 95, I did 45)
19:38
I will slowly but surely approach RX. Right now focusing on the deep squat without falling over. : )0 -
^you and me both. Overhead squat will expose your weak areas like nobodies business, like it did my lower back muscles and tight at hell hamstrings.0
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Overhead are the worst! Pretty sure I've done them once, barely. I think 25 was what I did and I was pissed! : )0
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I never came across today's WOD before. Here's how it went down:
Skill:
Tabata squat holds (8 rounds)
Strength:
2,2,2,2,2,2,2,2,2,2 sumo deadlifts
WOD: San Francisco Crippler
For time:
30 back squats
1000m row.0 -
Had to modify the WOD above but it was fun.
6 Ring Rows EMOTM 8 minutes.
Team workout 11 reps of
100m sprint
escalating push ups (4, 8, 12...)
escalating hanging knee raises (4, 8, 12)
My partner did RX (HSPU and K2B)
I was really dreading this one but it turned out to be a lot of fun. Still not pushing myself 100% as I adjust to these but am pushing way, way harder than I did working out on my own. Once I'm more sure my knee will take the beating I'll start ramping it up0 -
Run 800M
Rest
Run 800M
Rest
Run 400M
Rest
Run 400M
Woohoo! I RX'd that one... finally. Well, if you can RX running. : )0 -
Run 800M
Rest
Run 800M
Rest
Run 400M
Rest
Run 400M
Woohoo! I RX'd that one... finally. Well, if you can RX running. : )
Nice. Interval training really gets your fat burning metabolism going.0 -
Brutal. Bru. Tal.
WOD:
Single, AMRAP in 8mins of:
3 Hang Squat Cleans (#135/95:115#)
6 Toes to Bar
9 Push-Ups (scale up ring push-ups: ring rds 1&2, regular rds 3&4)
2min rest
In teams of 2, complete AMRAP in 10 minutes of:
5 C2B/Pull-Ups: pull-ups: reg rds 1&2, small band rds 3-5
10 Burpees over barbell
(One person working at a time, complete full round)
3 min rest
In teams of 3 complete AMRAP in 10 minutes of:
25m Prowler Push(180/90: 140#) + 50m Sprint
(One person working at a time, complete full round)
AMRAP1: 4+2
AMRAP2: 10+11 team (5+0 ind)
AMRAP3: 16 team (5 ind)
The 5:30a class finished while we were starting our warmup...they joked that we should just leave. Looking back, I'm not sure that all of them were actually joking.
(Trainer said the AMRAP2 burpees over barbells counted for my birthday burpees, so at least I didn't have 42 more burpees to do after this. :drinker: )0 -
Yesterday's WOD (I seem to always forget to post here...):
STRENGTH:
Bench Press - 5x5 with increasing load
I managed to push 90# in my last set and missed my last rep by thismuch. That felt pretty awesome!
WOD:
16 minute AMRAP
20 Deadlifts (135/95)
10 Push Press (135/95)
I scaled to 55# and completed 7 rounds + 3/0 reps. I really love lifting WODs!!!0
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