Today's WOD
Replies
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Warm up - 3( 50 (jump rope singles) + 10 (plank side knee raises) + 15 (DB Row, 10 lbs.) + 30 second plank )
Strength - 4x5 DB Row AHAP (per arm)
WOD - Start clock at 12 minutes. Run 1 mile. Using remaining time on the clock, AMRAP hand-release push ups
Rest for 7 minutes
Start clock at 12 minutes, again. Run 1 mile, again. Using remaining time on the clock, AMRAP weighted butterfly sit ups (25 lbs.)
Collapse in a sweaty heap.0 -
1 mile weighted run. Weight is the athlete's choice. RX for men is 135, L2 95, L1 65
This was kinda fun. Did 85# and got to about 500m before I caught my foot and the edge of the sidewalk and rolled my ankle. No damage but I had to drop it. Probably dropped about 8 times and eventually would drop, then pick it up in front of me and walk with it until my traps loosened up. Did the final 300m straight too. 22:28.
Had one guy do it RX (115) in 17 minutes with no drops. As he said he's not the fittest guy there but he's dropped a ton of weight relatively quickly so this was right in his wheelhouse.0 -
Yesterday:
10-9-8-7-6-5-4-3-2-1
Deadlift
Box Jump
Hand Release Pushups
I completed in 10:58 with 105# DLs, 20" step ups, and HRPUs on my knees0 -
Yesterday:
10-9-8-7-6-5-4-3-2-1
Deadlift
Box Jump
Hand Release Pushups
I completed in 10:58 with 105# DLs, 20" step ups, and HRPUs on my knees
I like his one. Could probably get through the first few rounds doing regular pushups but might have to switch at some point.
My cardiovascular would probably hold me back a bit too. But that is improving.0 -
Yesterday:
10-9-8-7-6-5-4-3-2-1
Deadlift
Box Jump
Hand Release Pushups
I completed in 10:58 with 105# DLs, 20" step ups, and HRPUs on my knees
I like his one. Could probably get through the first few rounds doing regular pushups but might have to switch at some point.
My cardiovascular would probably hold me back a bit too. But that is improving.
I liked this one, too! I can do some regular (non hand release) pushups, but I'm not nearly strong enough yet to get myself straight up off the floor doing HRPUs on my toes.
We did a similar workout to this one a few weeks ago of DLs and bar facing burpees. I thought I was going to die. Jumping over the bar for the burpees was adding insult to burpee injury!! lol!0 -
We've been cycling through the girls this week and for some reason finished on a WOD I did in January and never thought I'd have to see again: CF Open WOD 12.1. AMRAP in 7 min of: burpees!
75.
Whoo!0 -
Fran tomorrow.
21-15-9
Thrusters (95/65)
Pull Ups
L3 – 15-12-9 Pull Ups, Thrusters as Rx’d
L2- 75/55 Thruster, Banded Pull Ups
L1 – 65/45 or less Thruster, Ring Rows (as horizontal as possible)
I will go Level 1 just to set a baseline for myself. I'm certain it will hurt a lot.0 -
Got 'er done nice and early this morning!!!
Warm Up: 800m run - I subbed rowing due to a running injury that I am still trying to work through.
Strength: 10 min EMOM 10 ring rows
WOD: 5-5-3-3-1-1-1-1 Front squat for load - Found my 1RM at 140#!!!! That felt effing awesome!! Great way to start a Friday!
Hope you all have a great weekend!!0 -
For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.0 -
For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.
This is a great tip, and I def want to get off my knees, but what do you mean by "roll up to the plank position"? I understand working the negative, but the "roll up" has me confused.
Thanks!!0 -
Warm up:
Run 100m forward
Run 100m backwards
50m karaoke down and back
50m high skips down and back
5 min clock:
Agility ladder run through
Spiderman stretch
Side to side hammy stretch
3 Ground to shoulder with stone @75#
Strength/Skill:
3 rounds:
Prowler Push 50m @225#
:Rest 1 minute:
Sled Pull @185#
:Rest 1 minute:
3 Stone Ground to Delivery Deck @150#, 175#, 175#
WOD:
5 rounds of 100m Sprint
(11.9, 11.8, 12.1, 11.3, 14.1)
This is our August benchmark, so we'll do this again at the end of the month and see how we improved. Damn I was gassed at the end of the sprints! One guy puked, and i'm happy to say it wasn't me!
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For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.
This is a great tip, and I def want to get off my knees, but what do you mean by "roll up to the plank position"? I understand working the negative, but the "roll up" has me confused.
Thanks!!
Think she means once you are down to use your butt/back to roll yourself back up to the starting position instead of just pressing yourself up.0 -
For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.
This is a great tip, and I def want to get off my knees, but what do you mean by "roll up to the plank position"? I understand working the negative, but the "roll up" has me confused.
Thanks!!
Think she means once you are down to use your butt/back to roll yourself back up to the starting position instead of just pressing yourself up.
yeah, basically doing something like the yoga move "cobra" and then popping your hips/butt up last to a plank. Lift your shoulders/chest up first and then your butt/hips...0 -
Is it odd that I feel like Fran kind of knocked the rust off of my yesterday? I feel better today than I have all week. I feel like that quick, intense burst of activity helped loosen me up and get me ready for next week.0
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Fran tomorrow.
21-15-9
Thrusters (95/65)
Pull Ups
L3 – 15-12-9 Pull Ups, Thrusters as Rx’d
L2- 75/55 Thruster, Banded Pull Ups
L1 – 65/45 or less Thruster, Ring Rows (as horizontal as possible)
I will go Level 1 just to set a baseline for myself. I'm certain it will hurt a lot.
Lvl1, 7:36. Will definitely increase weight next time and hopefully be on banded pull ups too, though that might take a bit longer.0 -
I was disappointed in how yesterday's went.
Lift:
Power clean to front squat 5x3
WOD: 5 round metcon
Option A:
30 box jumps (30"/24")
30 kettlebell swings (70lb/55lb)
Option B:
20 box jumps (24"/20")
20 kettlebell swings (55lb/35lb)
Option C:
20 box jumps (20"/16")
20 kettlebell swings (35lb/26lb)
I went into the workout just knowing it was box jumps and kettlebell swings, and I'm thinking "oh sweet, I got this", because normally RX for women is 20" jumps and 35lb KB. Saw the board and had a sad. I did 20" jumps and started off with the 35lb KB, and only made it two rounds before I had to knock it down to 26lbs.
Finished in 18:22 with a 20:00 time cap.
Not bad for someone who'd basically eaten ice cream for all major meals the day before, but still pretty pathetic for what I was expecting.0 -
10 deadlifts @205
10 Headstand Pushups, I did them on a box
10 deadlifts @205
20 Toes to Bar
10 deadlifts @205
30 Box jumps
10 deadlifts @205
40 Kettle Ball swing to over head
10 deadlifts @205
50 Butterfly sit-ups
10 deadlifts @205
240 Single unders
10 deadlifts @205
35 minute cap
MY TIME 29:31 Did not think I could finish BUT I DID!!!0 -
I was disappointed in how yesterday's went.
Lift:
Power clean to front squat 5x3
WOD: 5 round metcon
Option A:
30 box jumps (30"/24")
30 kettlebell swings (70lb/55lb)
Option B:
20 box jumps (24"/20")
20 kettlebell swings (55lb/35lb)
Option C:
20 box jumps (20"/16")
20 kettlebell swings (35lb/26lb)
I went into the workout just knowing it was box jumps and kettlebell swings, and I'm thinking "oh sweet, I got this", because normally RX for women is 20" jumps and 35lb KB. Saw the board and had a sad. I did 20" jumps and started off with the 35lb KB, and only made it two rounds before I had to knock it down to 26lbs.
Finished in 18:22 with a 20:00 time cap.
Not bad for someone who'd basically eaten ice cream for all major meals the day before, but still pretty pathetic for what I was expecting.
That's not pathetic at all! Everyone has their good and bad days. And that was a lot of KB swings. Good on you for doing it and maybe next time you'll be able to stay at the 35lbs swings. Maybe not. Keep at it though and don't get discouraged!0 -
Fight Gone Bad tonight... YES!! So excited for this one, has been ages since I last did it
(Wish me luck!)0 -
Strength
15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor) <--- I worked up from PVC to 48lbs. I have no idea what my max was as it's been so long since we did these.
WOD
For time:
30 T2B
20 Thruster
Run 800m
20 Thrusters
30 T2B
Finished in 17:12. Thrusters were at 53lbs. Did knees to elbows as I don't have T2B yet. Great WOD! Smoked my grippers.0 -
^That's a tough one. Good luck, it sounds like fun!
For me tonight will be:
Back Squat
15 Minutes to work to a heavy single for the day.
Could be a new 1RM if your warm ups go well and you are hitting a good flow, but use your time wisely to establish somewhere near max effort for today. Do not sacrifice proper depth or your positioning for a larger weight.
“Back Off!”
5 Rounds for time:
6 Back Squats (185/125)
12 Box Jumps (30/24″)
When I did stronglifts I did 5x5@ 245 before I stopped, so I'm thinking my 1RM should be around 285-300. I'm going to really keep the focus on form and depth, though, so if I can only go 245 I'd be OK with that and use it for my baseline.
For "Back Off!" I don't think I can RX the box jumps since when I tested my max I only got to 33 inches or so, but I can definitely RX the weight. That will be a first!0 -
Warm up:
750m row
Hamstricn stretches
Tabata: thrusters with empty barbell @45#
Spiderman Stretch
10 kip swings
5 pull ups
40 DUs
Strength/Skill:
Back Squats 5x5 @ 70% of 1RM (@225#)
WOD:
For time:
20-15-10-5 of:
Thrusters @95#
Pull Ups (band assisted)
DUs or 2x singles
Done in 12:35. Felt good getting my kipping pullups done even though it was with a band.0 -
For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.
This is a great tip, and I def want to get off my knees, but what do you mean by "roll up to the plank position"? I understand working the negative, but the "roll up" has me confused.
Thanks!!
Think she means once you are down to use your butt/back to roll yourself back up to the starting position instead of just pressing yourself up.
yeah, basically doing something like the yoga move "cobra" and then popping your hips/butt up last to a plank. Lift your shoulders/chest up first and then your butt/hips...
Just getting back here after the weekend...
Thanks for the clarification!!! This makes perfect sense to me now and I will incorporate it immediately!!!0 -
For those of you scaling push-ups to your knees, my coach shared a little secret with me (before I even started CF, she's a good friend of mine) that worked wonders! I went from barely getting one "real" push-up, to being able to do 20 at a time (hand-release at that!) in very short time with her method.
She said, "get off your knees!" and advised that I roll-up to to the plank position and then work the negative by lowering myself straight down. I still resort to the roll-up method when there are way too many push-ups in a wod and my arms become to exhausted to push up anymore. Her reasoning was that you will gain strength in the needed muscles more with the roll-up (working the negative) method than you will with going to your knees.
I haven't done a push-up on my knees in nearly a year.
This is a great tip, and I def want to get off my knees, but what do you mean by "roll up to the plank position"? I understand working the negative, but the "roll up" has me confused.
Thanks!!
Think she means once you are down to use your butt/back to roll yourself back up to the starting position instead of just pressing yourself up.
yeah, basically doing something like the yoga move "cobra" and then popping your hips/butt up last to a plank. Lift your shoulders/chest up first and then your butt/hips...
Just getting back here after the weekend...
Thanks for the clarification!!! This makes perfect sense to me now and I will incorporate it immediately!!!
I hope it helps! I know it sped things up for me!0 -
Today we redid the open wod 13.4.
Open WOD 13.4
AMRAP – 7 Minutes
3 Clean and Jerk
3 TTB
6 Clean and Jerk
6 TTB
9 Clean and Jerk
9 TTB
… and so on and so forth until time elapses.
(135/95)
I was expecting to do worse since I was at a wedding all weekend and basically feel like I'm in a fog from all the crap I ate and not sleeping. I managed 59 reps which is 9 more than I did the open! A lot of my lifts have plateaued as of late so it was nice to see I've made improvements in the last few months. Crossfit works!0 -
Today we redid the open wod 13.4.
Open WOD 13.4
AMRAP – 7 Minutes
3 Clean and Jerk
3 TTB
6 Clean and Jerk
6 TTB
9 Clean and Jerk
9 TTB
… and so on and so forth until time elapses.
(135/95)
I was expecting to do worse since I was at a wedding all weekend and basically feel like I'm in a fog from all the crap I ate and not sleeping. I managed 59 reps which is 9 more than I did the open! A lot of my lifts have plateaued as of late so it was nice to see I've made improvements in the last few months. Crossfit works!
That's a beast of a workout. Great job!0 -
Today’s workout was
Strict Press:
2-2-1-1-1
I did 73-78-83-88-93, 93 is a PR which I’m super pumped about because I’ve probably missed it at least 5 times!
For time:
400 M Farmer Carry (40# dumbbells in each hand)
30 HSPU (scaled to using two ab mats)
200 M Run
30 HSPU
400 M Farmer Carry (40# dumbbells in each hand)
Finished in 23:40, my forearms are toast!0 -
Warm up: 2 rounds of 10 BB thrusters, 8 hand release press ups, 6 pull ups, 4 BB muscle snatch
5 round of 5 pull ups and 5 hollow rocks
12 minutes of EMOM wall facing handstand 30 sec hold on odd mins, and 3 second temp 3 ring dips even minutes
WOD: Buy-in of 30ft handstand walk or wheelbarrow walk (someone holding your feet) then for time 3 rounds of 5 power snatch, 15 pull ups, 60 DUs. 8 minute cut off.
I got to 9 pull ups in my last round. :-) And now my shoulders hate me0 -
Skill Work
Rope Climbing
10 minutes of technique review and free climbing.
“Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats0 -
Warmup - 3(15(air squats + good mornings + mountain climbers)+20(arm circles))
Strength - Good mornings (1st time doing these with weight)
Using 45 pound bar - 3x12
45 pound bar + additional 10 pounds (55 pounds total) - 1x8
WoD - 3 Rounds for Time of:
20 weighted butterfly sit ups (25 pound plate)
20 dumbbell thrusters (AHAP; did 1st round with 25 pounders, 2nd and 3rd round with 20 pounders)
20 box jumps (box jumps make me uncomfortable; I jumped onto one of those step platforms with a single lift underneath it)
Awkward jog with 25 pound plate down and back twice (the short way) on the basketball court.
I managed to finish this in a solid 30:25 in a regular gym. I did spend a little time walking from the "Core room" (situps, box jumps) to the free weights area (thrusters) to the basketball court, but I imagine that's time I would have spent standing idly to rest anyway. I swapped down on weight for the thrusters because my form was really starting to suffer. By the way, I seem to be able to manage higher weight on thrusters when I use a bar instead of dumbbells. I've previously thought this was due to the fact that I have to expend more energy with the dumbbells keeping them in control than I do with a bar, but now I'm wondering if something else might be at play. Thoughts?0
This discussion has been closed.