Today's WOD
Replies
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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?
Fairly normal, actually. You should be able to lift more with a barbell given how much more stable it is than two dumbbells. The barbell brings more muscles to the party.
If you think about an exercise like bench press, you can always do more with a barbell than you can with dumbbells.0 -
Yesterday:
WU:
100 hollow rocks
100 Superman rocks
*stretch throughout
STRENGTH:
Back Squat - 1x10, 1x8, 1x8, 1x8 (increasing load based on 1RM)
*I don't have my 1RM for back squat but I started at 105#, increased to 115# for the next two sets, and went back to 105# for the last set. I ran on Monday night and will only be increasing my mileage over the next month as a train for my next half marathon, so backing off the leg work needs to happen.
WOD:
For time:
100 Push Ups
100 Sit Ups
150 Air Squats
*EMOM 1 advanced wall walk (push up at top and bottom) OR 2 intermediate (no push up at top or bottom) OR 3 beginner (start and end in plank position, walk feet up the wall, hands do not move, no push up)
20 minute time cap
I still have to do the beginner wall walks and did the push ups on my knees. I know that I said that I would stop doing push ups on my knees, but at that volume, I knew that I would NEVER finish if I did not. So, push ups were on my knees. *sigh* I finished in 19:37 and wanted to die.0 -
Yesterday:
WU:
100 hollow rocks
100 Superman rocks
*stretch throughout
STRENGTH:
Back Squat - 1x10, 1x8, 1x8, 1x8 (increasing load based on 1RM)
*I don't have my 1RM for back squat but I started at 105#, increased to 115# for the next two sets, and went back to 105# for the last set. I ran on Monday night and will only be increasing my mileage over the next month as a train for my next half marathon, so backing off the leg work needs to happen.
WOD:
For time:
100 Push Ups
100 Sit Ups
150 Air Squats
*EMOM 1 advanced wall walk (push up at top and bottom) OR 2 intermediate (no push up at top or bottom) OR 3 beginner (start and end in plank position, walk feet up the wall, hands do not move, no push up)
20 minute time cap
I still have to do the beginner wall walks and did the push ups on my knees. I know that I said that I would stop doing push ups on my knees, but at that volume, I knew that I would NEVER finish if I did not. So, push ups were on my knees. *sigh* I finished in 19:37 and wanted to die.
Damn...that's tough enough by itself, but to *kitten* thr wall walks EMOTM is just mean! I applaud you for getting through!0 -
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?
Fairly normal, actually. You should be able to lift more with a barbell given how much more stable it is than two dumbbells. The barbell brings more muscles to the party.
If you think about an exercise like bench press, you can always do more with a barbell than you can with dumbbells.
Thank you! I was thinking that's what was going on but I wasn't sure.0 -
Yesterday:
WU:
100 hollow rocks
100 Superman rocks
*stretch throughout
STRENGTH:
Back Squat - 1x10, 1x8, 1x8, 1x8 (increasing load based on 1RM)
*I don't have my 1RM for back squat but I started at 105#, increased to 115# for the next two sets, and went back to 105# for the last set. I ran on Monday night and will only be increasing my mileage over the next month as a train for my next half marathon, so backing off the leg work needs to happen.
WOD:
For time:
100 Push Ups
100 Sit Ups
150 Air Squats
*EMOM 1 advanced wall walk (push up at top and bottom) OR 2 intermediate (no push up at top or bottom) OR 3 beginner (start and end in plank position, walk feet up the wall, hands do not move, no push up)
20 minute time cap
I still have to do the beginner wall walks and did the push ups on my knees. I know that I said that I would stop doing push ups on my knees, but at that volume, I knew that I would NEVER finish if I did not. So, push ups were on my knees. *sigh* I finished in 19:37 and wanted to die.
I hope you can bend your arms to apply deodorant tomorrow
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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 Squats
did you split them up or do them in that order? I would probably split it into 5 rounds of 20 (if allowed)! That's a lot of work!0 -
Yes, I started the ring rows and push ups doing five at a time, resting, then five more until I couldn't do 5 any more. Timed out of both (10 minute mark on rings, 20 minute mark on push ups.) Did 50 pushups in 6 minutes then banged out about 80 air squats before the 30 minute mark.
Some folks did it in under 20 minutes. I just want to get 100 reps of everything next time then I will worry about time.0 -
1 clean pull, 1 power clean, 1 clean (135/95) first minute. Go through the sequence 2 times the second minute, 3 times the third minute, etc. Go until you can't get all in before the minute is up. Score is the max number of successful rounds completed in a minute.
That was a fun Wod short but fun0 -
40 wb (14)- 40 burpees/ 30wb-30 burpees/ 20wb-20burpees/ 10wb- 10 burpees.
20:20. I rx'd the wb for the first time. : )0 -
Yesterday(mind you, after Tuesday's hollow rocks, superman rocks, situps and air squats, I was sore from my nipples to my knees):
WarmUp:
10 pistols (each leg) - I have to do them supporting myself on the uprights of the wall rig
10 burpees
stretch throughout
Strength/Skill:
50 sit ups for time
WOD:
For Time
800m run (400m for beg)
30 Pullups (assist or ring rows for beg)
20 Ring dips (bar or parallette for beg)
800m run (400m for beg)
30 Pullups (assist or ring rows for beg)
20 Ring dips (bar or parallette for beg)
800m run (400m for beg)
30 Pullups (assist or ring rows for beg)
20 Ring dips (bar or parallette for beg)
800m run (400m for beg)
*30 min cap
I did the beginner running, ring rows and parallette dips and finished in 22:47. And again I wanted to die. After two tough workouts in a row, I am really happy that I don't CF on Thursdays!!! Hoping that Barbell Friday treats me right tomorrow!!0 -
Yesterday(mind you, after Tuesday's hollow rocks, superman rocks, situps and air squats, I was sore from my nipples to my knees):
WarmUp:
10 pistols (each leg) - I have to do them supporting myself on the uprights of the wall rig
10 burpees
stretch throughout
Strength/Skill:
50 sit ups for time
WOD:
For Time
800m run (400m for beg)
30 Pullups (assist or ring rows for beg)
20 Ring dips (bar or parallette for beg)
800m run (400m for beg)
30 Pullups (assist or ring rows for beg)
20 Ring dips (bar or parallette for beg)
800m run (400m for beg)
30 Pullups (assist or ring rows for beg)
20 Ring dips (bar or parallette for beg)
800m run (400m for beg)
*30 min cap
I did the beginner running, ring rows and parallette dips and finished in 22:47. And again I wanted to die. After two tough workouts in a row, I am really happy that I don't CF on Thursdays!!! Hoping that Barbell Friday treats me right tomorrow!!
I just cried a little bit for you0 -
Warm up:
Row 1 min on each damper setting: 1,3,5,7,9
Alt tabata: ring rows and handstand hold
10 kip swings
10 dips
3 sets of barbell complex: 1 p clean + 1 squat clean + 1 jerk
Strength/Skill:
7x1 Clean and Jerk @135#, 155#, 175#, 185#, 205#, 210#, 210# (new PR) - came so close to 225#...kinda pissed I couldn't hit it
WOD:
EMOTM for 14 min:
Odd: 1 Clean and Jerk @175#
Even: 3 Muscle Ups - Scaled to 3 chest to bar pull ups and 3 ring dips0 -
“Run Your Balls Off”
For total time:
Run 1 mile
–Rest 3 minutes–
50 Wall Balls
–Rest 3 minutes–
Run 800 m
–Rest 2 minutes–
35 Wall Balls
–Rest 2 minutes–
Run 400m
–Rest 1 minute–
20 Wall Balls0 -
Warm up - 3 ( 50(Jump Rope) + 10(Plank Side Knee Raises) + 15(Dumbbell Rows w/ 10 lbs.) + 30 seconds holding plank )
Strength Portion - Assisted Pullups, AHAP for 5x5
I did these with 100 pounds of assist, down from 120 pounds of assist.
WoD
5 minute AMRAP of:
10 ground to overhead with 25 lb. plate
10 squat jacks
10 mountain climbers
10 hand release pushups
3 minutes rest period.
Repeat 5 minute AMRAP
This was yesterday's workout, but I accidentally lost track of time for the first AMRAP session. I ended up doing 10 minutes instead of 5. I got through 4 complete rounds and 10 extra reps. I figured out what happened during the rest session, and finished the second AMRAP session in the prescribed 5 minutes (2 rounds complete, 8 extra reps).
I was a sweaty, dog-tired mess at the end.0 -
^^ Did that workout in 37:04 Rx (20 lb medicine ball.) First workout I ever RXed.0
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Kendrick Farris did a clinic at our gym on Saturday. I didn't get to go, but the coaches wasted no time passing on what they learned about snatches
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
Strength
7×1 3-Position-Snatch (hi-hang, hang, full) – heavy but correct, go every 60 seconds - I practiced form with the new cues using the bar only.
WOD
50 KB Swings
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swing
11:04 using a 30lb KB and doing shoulder touches facing the wall. Also, did K2E.0 -
Not sure what I am going to do to scale, since I've been doing ring rows and can't do dips quite yet. Might get there early and try some banded pull ups and see how they go.
EMOTM 20
Odd Minutes – 3 Front Squats, taken from the floor
Even Minutes- Muscle Ups OR Pull Ups/Ring Dips
Scaling Options
RX – Squat Clean First rep, (work as heavy as possible), 1-3 MUs per round
L2 – Moderate load throughout (no squat clean required), 3-8 Pull Ups per round (strict preferable) OR Ring Dips
L1 – Work positioning and technique for clean/squats, 8-10 banded Pull Ups, OR Ring Dips, choose appropriate band
Choose Pull Ups or Ring Dips based on area of greatest weakness. In other words, if the dip portion is what is holding you back from getting closer to a muscle up, work that movement, not your pull ups. Will vary for each individual athlete. Pick a rep count that is suitable for your abilities.0 -
Kendrick Farris did a clinic at our gym on Saturday. I didn't get to go, but the coaches wasted no time passing on what they learned about snatches
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
Strength
7×1 3-Position-Snatch (hi-hang, hang, full) – heavy but correct, go every 60 seconds - I practiced form with the new cues using the bar only.
WOD
50 KB Swings
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swing
11:04 using a 30lb KB and doing shoulder touches facing the wall. Also, did K2E.
What is a shoulder touch?0 -
What is a shoulder touch?
It's when you're in the hand-stand position and you lift one hand at a time to touch either the opposite shoulder or the same shoulder :happy:0 -
This was yesterdays workout --
Warm Up:
400m run
10 sets: 1 power snatch + 1 Overhead Squat (5 w/pvc pipe, 5 w/45# bar)
Spiderman stretch
10 Snatch Balances (5 w/pvc, 5 w/bar)
10 kip swings
5 toes to bar
5 pull ups
Strength/Skill:
5 sets:
1 Power Snatch + 1 Snatch Balance @95#, 115#, 135#, 155#, 155# (new PR!)
WOD:
For time:
30 Overhead Squats 65/95 (went with 75#)
30 Pull-ups (band assisted)
30 Power Snatches 65/95 (@75#)
30 Toes to Bar
30 Sumo Deadlift Highpull 65/95 (@75#)
30 Pistols.
Finished in 20:340 -
Yesterday's was not too bad. Did about 115lbs for the front squats mainly because my clean/rack position still stink so that's holding me back. Did banded pullups as well. Can't really complete them yet but this was about building strength so I'd hold the negative as long as I could and try to get as much burn out of them as possible.
MIght go tonight because I'd really like to give the sled a try.
Press 2 reps x 10
Playing around with our new sled and fake grass.0 -
Seriously felt like there was no gas in my engine this morning. I don't know what's going on with me!
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – go every 2 minutes
WOD
3 rounds for time of:
Run 400m
21 C2B Pullups
12 Deadlifts
Finished in 23:20. The PUs were banded and I did the DLs at 93lbs. My backsquats sucked. I couldn't get low enough. Felt like 400lbs on my back :grumble:
Tomorrow is a rest day and then I'm hoping to feel like a rockstar again on Thursday!0 -
(Still sidelined w/ elbow tendonitis. Therapy with voodoo bands and the armaid, but healing is slow if at all. Tendons heal so slowly. Am looking forward to getting back at it as soon as I can...maybe in month or so.)0
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Today's WOD
Warm up was 400 m run then 3 rounds of 10 pvc good morning 10 air squats and 10 hand release push ups
Strength was dead lift I did 3x 225lbs 3x275lbs 3x315lbs 3x365lbs 3x405lbs
The Wod was a 20 minute amrap of 400m plate carry 2 15 lbs plates in each hand then 13 burpees and 13 box jumps I did the 30 inch box got 3 rounds in 20 minutes0 -
Seriously felt like there was no gas in my engine this morning. I don't know what's going on with me!
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – go every 2 minutes
WOD
3 rounds for time of:
Run 400m
21 C2B Pullups
12 Deadlifts
Finished in 23:20. The PUs were banded and I did the DLs at 93lbs. My backsquats sucked. I couldn't get low enough. Felt like 400lbs on my back :grumble:
Tomorrow is a rest day and then I'm hoping to feel like a rockstar again on Thursday!
EAT ALL THE FOODS!!0 -
Warm up:
500m row
400m run
Alt tabata: sit ups and DUs
Inch Worms w/push up
Side to side hammy stretch
10 pvc passthroughs
Strength/Skill:
4 rounds:
10 weighted sit ups w/50# dumbbell
-Rest 1 minute-
2 rope climbs
-Rest 1 minute-
10 sledgehammer strikes
-Rest 1 minute-
WOD:
3 min amrap: DUs
-1 min rest-
3 min amrap: Rowing for calories
-1 min rest-
3 min amrap: 50m sprints
*score was total reps and cals for all three amraps: 121*. Actually did pretty well on the DUs! That definitely helped my score0 -
I hate when there's an awesome wod on my rest day :sad:
WOD – Hero: “Collin”
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
I hate that I won't get to do this one, but at least the Huz probably will...0 -
EMOTM 10
Hang Power Snatch + 2 OHS
EMOTM 10
10 Burpees AFAHP (AS FAST AS HUMANLY POSSIBLE)
I might have to scale that at some point as when I did 100 burpees for time it took me 22 minutes.0 -
Warm up:
500m row
Alt tabata: air squats and handstand hold
Broad jumps
Samson stretch
Inch worms
3 bear complexes with empty 45# bar
Strength/Skill:
Back Squats 7x1 (135#, 225#, 245#, 265#, 275#, 315#, 340# - NEW PR!)
WOD:
For time:
1-3-5-7-9
Bear Complex @115#
Handstand Push Ups (band assisted)
Finished in 15:28. I want to get my kipping down so I can do the HSPU Rx and get off using the bands.0 -
I go later after work, but here's what they've got going for us today:
Warm-up (No Measure)
3 Rounds
10 Squats
5 Pull ups
5 Power Cleans (from pos 2
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
sub 3 CHIN ups + 3 Pbar dips for MU
15 min cap
Metcon (AMRAP – Reps)
Partner WOD: 4 Rounds – Teams of 2
Partner A: Rows 250 M
Partner B: Double Unders (AMAP)
then switch
While Partner A rows, Partner B performs as many DU’s as possible, then partners switch. The score is the total DU’s accumulated for both partners.0
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