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Today's WOD

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  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    WOD: 12-8-4-2-4-8-12 (10min time cap)

    Deadlift (215/155) 215# rx
    12-8-4-2-4-8-3

    Slam Ball (50/35) 50# rx
    12-8-4-2-4-8

    Handstand Push-ups (from box)
    12-8-4-2-4-8

    Made it through the 8s + 3 DLs. Rx weights. Felt strong and definitely held my own.

    Prior to the WOD, did
    Skill/ Strength:

    Three sets of: (20mins)
    10 Front Squat @ 50% 1RM 75#
    Rest 60 seconds
    10 Each Single-Arm Dumbbell Row 40#
    Rest 60 seconds

    Two sets of: (10mins)
    8 Dumbbell Bench Press 45#
    Rest 45 seconds
    8 Romanian Deadlift 115#
    Rest 45 seconds

    Kind of felt like I was in a stereotypical globo gym with these. We even joked about getting a spot on the presses..."just from the elbows up"..."it was all you, brah (despite my grunting while "spotting"/(aka db rowing) your lifts". Good times. :laugh:

    Looking forward to two scheduled off days this weekend after making every day this work week. Ahhh, yeah.
  • Pip_squeak83
    Pip_squeak83 Posts: 26 Member
    Warm up

    50 double unders (alternate with singles for now)

    3 rounds

    5 strict pull ups
    dumbbell bear complex

    WOD

    Work up to 1 rep max dead lift
    Then Complete following sets. Each set should be completed unbroken touch and go (no dropping between reps) with the percentage based off of one rep max

    9 reps 70 %
    3 reps 90%
    15 reps 60%
    5 reps 80%
    21 reps 50%

    Finisher

    3 rounds

    15 sit ups
    15 back extensions
  • Mrs_Duh
    Mrs_Duh Posts: 263
    Two Rounds, 20 minute cap:

    300m Run
    15 Power Cleans
    15 Toes to Bar
    300m Run
    15 Front Squat
    15 KB Swings

    I finished just under the 20 minute cap!
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Nancy (5 rounds of 400m run and 15 OH squats (rx: 95/63)

    Second time around on this one for me, but still not comparable. My first time (on 6/11/2013) was a total disaster. Tried 55# which was too heavy...and actively scaled throughout the workout until I was using a single 15# kb in my left hand. Compressed a nerve in my shoulder/neck that made my right hand tingly and my arm numb and unusable. I mean, totally dead weight numb. Couldn't really use it for 3ish days. Wasn't completely better for about a week.

    So this time, I scaled it *way* back. "You know that's a women's bar, right?"* was asked of me a couple of times, once by a participant and once by the substitute trainer. Yes, yes I do, and I don't care...and that was just for the strength work (snatch 1RM) (although I did end up using the regular bar for that in the end and even matched my old 1RM of 115...and then failed with 115 a half dozen time. Such a mind-screw, that lift is).

    Anyhow, for the WOD, I went all the way down to the 15# aluminum trainer bar with a couple of 10s on it. That's right, adult male using 35# for OHS. Didn't care. Even with just 35#, I still had a *little* tingling in my hand, but it didn't worsen so I kept on keeping on. (My backup plan was to switch to front or back squats if necessary.) One of the women in the class used the women's rx 65# (almost twice my weight) and still beat me...solidly...by ~3 min. Didn't care.

    I finished in 18:34 (which is still ~10 minutes better than the disaster that first time).

    * I think this is where people get into trouble with crossfit (and other exercise programs). When people consider their ego above everything else and use more weight just to be using the "correct" bar/weight, it often ends badly. The first time through, it wasn't necessarily my ego as much as it was ignorance of a good starting weight. (Admittedly, the trainer could have done a better job of guiding me...although my overall strength in other lifts could lead someone to believe that I was easily capable of using 55#.) This time, I knew what I needed to do (and even had a solid backup plan in case that still wasn't scaled enough).

    #AnotherHumblingCrossfitExperience
  • SnicciFit
    SnicciFit Posts: 967 Member
    First WOD in 2 weeks!!! So good to be back :)

    Strength
    7×2 Hang Squat Cleans + 1 Split Jerk – Go every 90 seconds
    first 3 rounds at 53lbs, next 3 at 63lbs. Form was suffering on the jerk, so I went back to 53lbs for the last one.



    WOD
    Alternating Tabata, 16 total rounds

    Ring Dips
    Weighted Abmat Situps - 15lb medicine ball

    117 total reps. By the last two rounds, my dips were more like jumps & falls.
  • ssnowdon76
    ssnowdon76 Posts: 19
    Yesterday's WOD.

    Eva - 5 round of:

    800m run
    30 KB swings (2 pood)
    30 pull ups.

    32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - couldn't do my final set of pull ups. I *HATE* not being able to finish a WOD.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    Row 500m
    10 pvc passthroughs
    Alt tabata: snatch balance and OHS w/PVC pipe
    Spiderman stretch
    Side to side hammy stretch
    20 alt db snatches @35#

    Strength/Skill:
    5 sets: 3 snatch balances + 3 OHS @95#

    WOD:
    12 min ladder 3...6...9...etc ascending ladder until time is up of:
    Power Snatches @95#
    Overhead Squat @95#

    I finished through12+4 reps. My Overhead squats are just horrible. Easily my worst lift. I can't get my balance right and hips are just not flexible.
  • kevie1021
    kevie1021 Posts: 543 Member
    Yesterday's WOD.

    Eva - 5 round of:

    800m run
    30 KB swings (2 pood)
    30 pull ups.

    32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - was 15 reps short on my final set of pull ups. I *HATE* not being able to finish a WOD.

    CRazy WOD. Awesome job though
  • ssnowdon76
    ssnowdon76 Posts: 19
    Yesterday's WOD.

    Eva - 5 round of:

    800m run
    30 KB swings (2 pood)
    30 pull ups.

    32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - was 15 reps short on my final set of pull ups. I *HATE* not being able to finish a WOD.

    CRazy WOD. Awesome job though

    Thanks! I was looking forward to tackling this .. generally love the longer WODs that leave you dying at the end .. so it pissed me off that I couldn't finish this. Hopefully the hands heal up quick! :)
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Yesterday's WOD.

    Eva - 5 round of:

    800m run
    30 KB swings (2 pood)
    30 pull ups.

    32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - was 15 reps short on my final set of pull ups. I *HATE* not being able to finish a WOD.

    CRazy WOD. Awesome job though

    Thanks! I was looking forward to tackling this .. generally love the longer WODs that leave you dying at the end .. so it pissed me off that I couldn't finish this. Hopefully the hands heal up quick! :)

    That WOD is just a little bit insane...

    ...and by "little bit", I mean, "completely".

    2.5 miles of running, 150 heavy kb swings, and 150 pullups in about a half hour.

    Congrats on getting some serious work done. Now get your hands healed up.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Skill/Strength:

    Skill: 5mins to find ME UB Double Unders
    4 (twice) (pr...don't laugh, this really was my first time to string together 4 DUs. What a humbling movement that is.)

    Strength: 20mins to find 1RM DeadLift or Back Squat
    135 x 5, 165 x 2, 195 x 2, 225 x 2, 255 x 1, 275 x 1, 295 x 1, 305 x 1 (pr)

    WOD: Four rounds for time of:
    5 Toes to Bar
    10 Box Jumps (24" rx)
    15 Wall Ball Shots (20# rx)
    6:37

    Nice to have a relatively quick one today. And yay, DL PR.
  • fakeittomakeit
    fakeittomakeit Posts: 48 Member
    Strength:

    12 min to complete 5,4,3 shoulder press- increase weight each round

    WOD:

    For Time:

    200 mtr run
    30 shoulder press
    30 burpees

    400 mtr run
    20 shoulder press
    20 burpees

    600 mtr run
    10 shoulder press
    10 burpees

    21:17. Torture.
  • Tobi1013
    Tobi1013 Posts: 732 Member
    8min AMRAP:
    200m Row
    15 Kettlebell Swings (55lbs/35lbs)
    10 Box Jumps (24”/20”)

    ~1min Rest~

    8min AMRAP:
    5 Parallette Shoot Thru’s
    15 Ring Rows
    20 Air Squats


    I might be able to rx the swings, but I will be doing step-ups on the box unless I stack some plates on the short box...hmmm...that might work!! I really need to get over my fear of jumping up on the box so slowly increasing the height might do the trick! Thoughts??

    Also, I hate shoot thrus. Glad there are only 5 per round!!
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Today's WOD, which I don't think I'm going to do because I have a 5k on Thursday.

    10-9-8-7-6-5-4-3-2-1 in teams of 3

    Deadlifts
    Bench Press
    Clean

    Done stadium style so one team member is on each exercise at the start. When all finish 10 reps, rotate. You end up doing 55 reps of each exercise.

    RX – 250/185 DL, 175/115 Bench, 135/95 Clean
    L2 ~ 225/155 DL, 155/95 Bench, 115/75 Clean
    L1 ~ 185/115 DL, 115/65 Bench, 95/55 Clean OR LESS

    Instead I will be doing yesterday's WOD at a local track on my own. it was a partner WOD but easily modified to single. I think it will be a good, quick running workout before the race that will leave me plenty of time to recover.

    3 repetitions, you rest while your partner works (I will rest for however long it takes me to finish each leg to simulate that)

    200m
    rest
    400m
    rest
    600m
    rest
  • wswilliams67
    wswilliams67 Posts: 938 Member
    Today's WOD was:

    Warm-up: 500m Row

    Strength Training: Bench Press [1RM = 160#]
    40% x 5 = 65 (warmup)
    50% x 3 = 80 (warmup)
    60% x 3 = 95 (warmup)
    75% x 5 = 120 (work)
    80% x 5 = 130 (work)
    85% x 5+ = 135 (work) @7reps

    WOD
    For Time:
    Barbell Load: [Rx: 65#F/95#M] Sx:75#
    800m Run
    9 Bar Rows
    9 Thrusters
    400m Run
    15 Bar Rows
    15 Thrusters
    200m Run
    21 Bar Rows
    21 Thrusters

    WOD Time: 21:28

    I HATE HATE HATE running... always kills my times.
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm Up: Shuttle run 50-100-200, Alt tabata: kbs @40# and box jumps @24", 30 sec plank hold, Spiderman stretch, Leg/hip swings, 10 Scorpion stretch

    Strength/Skill:
    3 rounds of:
    Farmers Carry 100m (35#, 50#, 50#db)
    :Rest 1 minute:
    Max Effort KBS in 1 minute 50#
    :Rest 1 minute:
    Prowler Push 50m

    WOD:
    For time: 21-15-9
    Front Squats @95#
    Box Jumps @24"

    Finished in 7:49. I was surprised that my legs were on fire for the squats. I was expecting the box jumps to be more the pain in the *kitten* for me. Was a good workout though!
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Skill/Strength: 20 mins to Find 1 RM Front Squat
    (PR: 195)

    WOD: "THURSDAY THIRTY"
    Row 30 Calories
    Burpees x 30 reps
    Wall Ball Shots x 30 reps (20/14: 20#, was a little heavy for this many reps)
    Sit ups with Wall Ball x 30 reps (touch behind touch in front)
    Dumbbell Push Press x 30 reps (55/35: 35#, still too heavy for me. Knew I was doomed when I could only do 4 in my first set. By the end, was doing doubles and singles.)
    KB Swings x 30 reps (53/35: 45#, perfect weight for me)

    13:55

    1:30 longer than last time, but with more weight on WB, push press, and kb. If not for the push press wall, would have been better time. I'll call this progress.
  • fakeittomakeit
    fakeittomakeit Posts: 48 Member
    WOD

    For time alternate:

    box jumps (18inch) 21,18,15,12, 9, 6, 3

    wbs (10lb, should've done 14) 3, 6, 9, 12, 15, 18, 21

    12:10
  • MDLNH
    MDLNH Posts: 587 Member
    WOD - 07/25/13

    a) 2,000 meter row for time

    b) "Annie"
    50-40-30-20-10 for time of:
    Double Unders
    Abmat Sit-ups

    c) Weighted back extensions (3x15)
  • SnicciFit
    SnicciFit Posts: 967 Member
    Long Sprints

    Four rounds, each for time of:

    800 meter run

    Rest 3 minutes between efforts!
  • SnicciFit
    SnicciFit Posts: 967 Member
    Skill/Strength: 20 mins to Find 1 RM Front Squat
    (PR: 195)

    WOD: "THURSDAY THIRTY"
    Row 30 Calories
    Burpees x 30 reps
    Wall Ball Shots x 30 reps (20/14: 20#, was a little heavy for this many reps)
    Sit ups with Wall Ball x 30 reps (touch behind touch in front)
    Dumbbell Push Press x 30 reps (55/35: 35#, still too heavy for me. Knew I was doomed when I could only do 4 in my first set. By the end, was doing doubles and singles.)
    KB Swings x 30 reps (53/35: 45#, perfect weight for me)

    13:55

    1:30 longer than last time, but with more weight on WB, push press, and kb. If not for the push press wall, would have been better time. I'll call this progress.

    This looks like a good wod!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    500m row
    alt tabata: power cleans with 45# bar and walking lunges
    Pistol Stretch
    30 sec handstand hold
    5 handstand push ups

    Strength/Skill:
    3 sets of: Power Clean + Push Jerks - 3 unbroken reps each set (135#, 165#, 185#)

    WOD:
    "Gymnastics Gone Bad"
    3 rounds:
    1 min of pistols
    1 min of walking lunges
    1 min of hspus
    1 min of hrpus
    1 min rest
    (162 total reps done)
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Skill/Strength: 20 mins to Find 1 RM Front Squat
    (PR: 195)

    WOD: "THURSDAY THIRTY"
    Row 30 Calories
    Burpees x 30 reps
    Wall Ball Shots x 30 reps (20/14: 20#, was a little heavy for this many reps)
    Sit ups with Wall Ball x 30 reps (touch behind touch in front)
    Dumbbell Push Press x 30 reps (55/35: 35#, still too heavy for me. Knew I was doomed when I could only do 4 in my first set. By the end, was doing doubles and singles.)
    KB Swings x 30 reps (53/35: 45#, perfect weight for me)

    13:55

    1:30 longer than last time, but with more weight on WB, push press, and kb. If not for the push press wall, would have been better time. I'll call this progress.

    This looks like a good wod!

    Indeed. I like these that spread the workload over different muscle groups instead of those that tend to pound just one (such as shoulders).
    Long Sprints

    Four rounds, each for time of:

    800 meter run

    Rest 3 minutes between efforts!

    And I don't like WODs like this one that I could conceivably do on my own without any equipment whatsoever. Well, that, and I generally don't like running.
  • SnicciFit
    SnicciFit Posts: 967 Member
    Skill/Strength: 20 mins to Find 1 RM Front Squat
    (PR: 195)

    WOD: "THURSDAY THIRTY"
    Row 30 Calories
    Burpees x 30 reps
    Wall Ball Shots x 30 reps (20/14: 20#, was a little heavy for this many reps)
    Sit ups with Wall Ball x 30 reps (touch behind touch in front)
    Dumbbell Push Press x 30 reps (55/35: 35#, still too heavy for me. Knew I was doomed when I could only do 4 in my first set. By the end, was doing doubles and singles.)
    KB Swings x 30 reps (53/35: 45#, perfect weight for me)

    13:55

    1:30 longer than last time, but with more weight on WB, push press, and kb. If not for the push press wall, would have been better time. I'll call this progress.

    This looks like a good wod!

    Indeed. I like these that spread the workload over different muscle groups instead of those that tend to pound just one (such as shoulders).
    Long Sprints

    Four rounds, each for time of:

    800 meter run

    Rest 3 minutes between efforts!

    And I don't like WODs like this one that I could conceivably do on my own without any equipment whatsoever. Well, that, and I generally don't like running.

    I agree. I hated to even get out of bed early and drive in for this one, but... on the other hand, I would never do that on my own either. I like running for the most part, but couldn't see myself thinking this up and actually doing it. :laugh:

    All in all, I really enjoyed it, because even though I came in last for all 4 rounds, I had "cheerleaders" and one even came back and ran me in for the last round. :drinker:
  • Tobi1013
    Tobi1013 Posts: 732 Member
    Strength:

    Front Squat - 1x8, 1x6, 1x6, 1x4
    -There were 1RM %s associated to each set with increasing load but I don't know my 1RM so I started at 85# and finished the last set at 125#!!!


    WOD:

    For Load:
    Bench Press
    5-5-3-3-3-3-3
    - Started at 65# and worked my way up to 100#!!!

    Max Reps @ 65# (there were three other heavier options but the next lightest was 95# so...)
    -I got in 16 reps @ 65#

    I really love lifting days!!
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    Shuttle run 50-100-200
    Alt tabata: air squats and sit ups
    Spiderman stretch
    Couch stretch
    Hip mobility in bands

    Strength/Skill:
    3x10 Back Squats @ 60-70% of 1RM (185#, 185#, 225#)

    WOD:
    EMOTM for 12 min:
    Odd: 5 hang cleans @115#
    Even: 5 Toes to Bar
  • kevie1021
    kevie1021 Posts: 543 Member
    Warm up:
    Shuttle run 50-100-200m
    6 Min AMRAP:
    10 sit ups
    Bear crawl down and back gym
    10 jumping air squats
    Walking Hammy stretch down and back
    10 hand release push ups

    Strength/Skill:
    3x5 Squat Cleans @135#, 155#, 155#

    WOD:
    "Jorge”
    For time:
    30-24-18-12-6 Atomic Sit Ups
    15-12-9-6-3 Squat Cleans @135#

    Finished in 21:18 and was pretty disappointed with my time. I really struggled with my cleans and I don't know why. Just a weak Monday for me.
  • SnicciFit
    SnicciFit Posts: 967 Member
    Strength
    15 minutes to establish a 1 rep max Split Jerk - got a PR!


    WOD
    5 rounds for time: (19:45)

    25 Jumping Squats
    20 KB/DB Push Press (Both arms, same time)
    15 Pullups
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    (Pushed it too hard last Tuesday on deadlift 1RM...and then got back at it too soon on Thursday. Back still a little tweaked, but only very slightly. Have changed my mind about a dozen times about trying it out this evening. If I do go in, will likely take it very easy. Hoping to be back to posting in this thread again real soon.)
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Warmup, then front squats at 75-85% 1 RM, 3-4-5-4-3. I didn't get to really hit my goal because I was late from work.
    WOD - 21, 15, 9 reps each of deadlifts and toes to bar. They usually post different levels, 1 being hardest, 3 being easiest. I did level 2, with 95lbs on the deads - a little to light, they were unbroken, but I am also babying my back. I did knees to elbows.
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