Community for CrossFitters, by Crossfitters & anyone interes
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Wow there are some good ones lately!
I enjoyed today's again!
WOD: "Double Barrell Shotgun"
2 WOD'S - 15 minute time limit each WOD
# 1
Back Squat 21-15-9 (65#)
Run/Row 200m after first set, Run/Row 400m after second set, Run/Row 800m after third set (I ran first 2 and rowed last as my legs were jello)
Time: 10:30
Rest 5 minutes & ready your weight.
# 2
Push Jerks 21-15-9 (55#)
Double Unders 25-50-75 or singles 75-150-225
Time: 10:390 -
Yesterday's warm up was just as hard as the WOD!
3 rounds of:
20 ball slams with 20# ball
30 seconds of the "rope" (where you make it look like a slithering snake!)
20 ring pullups
400m run
WOD:
10 thrusters (53#)
50 double unders with jumprope
8 thrusters
40 DU
6 thrusters
30 DU
4 thrusters
20 DU
2 thrusters
10 DU
12:37 total time0 -
Today was CrossFit Total
Max weight found for the following:
back squat: 165#
shoulder press: 77#
deadlift: 175#
whew!0 -
Wed 7/20
3 rounds:
50 Double Unders (I modify to single x3)
25 Wall Ball 2 for 1 (12lb ball)
14:230 -
Today was CrossFit Total
Max weight found for the following:
back squat: 165#
shoulder press: 77#
deadlift: 175#
whew!
Whoa, nice lifts there lady!0 -
7/22/11 WOD:
45 Shoulder Dislocations
30 Push-ups
30 Pull-ups
30 Air squats
then
15-10-5-10-15
Back squats (85lbs)
Knees to elbows
then
800m run0 -
Hey all - back from vacation!! I can't say I ate very poorly, but I drank copious amounts of alcohol... I'm up 6 pounds, but 3 I'm sure is bloat thanks to TOM (Sorry guys)...
I did two WOD's while away... barely enough, but I was active during the day, wave jumping and throwing my 40 lb kids through the air, over the waves.
Back to my WOD's this morning - sense of excitement and dread all mixed into one.0 -
Saturday's WOD:
MURPH!
Took me 62:15
We broke the 100/200/300 into 20 rounds of 5/10/15. After round 17 I had to take a break in between each of the remaining. I felt very light headed and dizzy! =( Not sure if it was the intensity of Murph, the fact that it was 90+ out, the fact that I had a hat on (maybe keeping in heat?) or that I'm just outta shape! My first mile was 8 minutes and second was 12 minutes. Either way, I'm bummed it took me over an hour. I was the "slowest" girl by a couple minutes. However, only about 10 girls did the full Murph, A LOT did the half Murph. So I guess I'm proud to have even tried it (it was my first time!)0 -
^^^ I have never had the pleasure of doing Murph. I tend to somehow always miss those... :glasses:
Today was good. Sometimes I feel like the warmups are just as hard as the workouts!!
400m row, 20 squats, 20 lunges, 20 situps, 30 shoulder dislocates, 15 pushups
Strength: Front squat 5-5-3-3-1
45#, 65#, 85#, 105#, 115#
"Helen"
3 rounds for time:
Run 400m
21 kb swings (30#)
12 pullups
11:03
Then afterwards we did 100 situps0 -
Monday July 25th WOD
Pull Up Ladder (12)
Strength: Find your 1RM Front Squat (150)
then 2 x 2 - 30lbs
I was a mazed I could do it with my knee being so bad. It popped everytime I went into a deep squat, but I PR'd my front squat by 10 lbs... Imagine what I could do with a good knee?0 -
Saturday's WOD:
MURPH!
Took me 62:15
We broke the 100/200/300 into 20 rounds of 5/10/15. After round 17 I had to take a break in between each of the remaining. I felt very light headed and dizzy! =( Not sure if it was the intensity of Murph, the fact that it was 90+ out, the fact that I had a hat on (maybe keeping in heat?) or that I'm just outta shape! My first mile was 8 minutes and second was 12 minutes. Either way, I'm bummed it took me over an hour. I was the "slowest" girl by a couple minutes. However, only about 10 girls did the full Murph, A LOT did the half Murph. So I guess I'm proud to have even tried it (it was my first time!)
You finished and that is all that matters!!! That's awesome, MURPH is no joke!!
7/25/11 WOD: 3 ROUNDS
30 push-ups
30 cal row
30 kb swings (35lbs)
I don't know why but this workout killed me this morning.0 -
Monday July 25th WOD
Pull Up Ladder (12)
Strength: Find your 1RM Front Squat (150)
then 2 x 2 - 30lbs
I was a mazed I could do it with my knee being so bad. It popped everytime I went into a deep squat, but I PR'd my front squat by 10 lbs... Imagine what I could do with a good knee?
Welcome back!!! I hope you had a great vacation
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7/25/11 WOD: 3 ROUNDS
30 push-ups
30 cal row
30 kb swings (35lbs)
I don't know why but this workout killed me this morning.
Well a 30 calorie row is about 500-600m for me anyway...so yeah 3 rounds of that, plus killing your chest with pushups, and that 35lb kb is no joke either!!! Good job!0 -
7/25/11 WOD: 3 ROUNDS
30 push-ups
30 cal row
30 kb swings (35lbs)
I don't know why but this workout killed me this morning.
Well a 30 calorie row is about 500-600m for me anyway...so yeah 3 rounds of that, plus killing your chest with pushups, and that 35lb kb is no joke either!!! Good job!
You're right that was it then!! Our coach had it on the setting which only showed the cal and I was wondering the entire time how many meters have I rowed. I kept trying to convince myself that it shouldn't be that hard but my body was saying something very different 0 -
I'm on a roll with fun workouts!
3 rounds of
500m row
set of monkey bars (I didn't think I could do this...but I did! It opened all of my calluses though and now my hands are KILLING me)
30 pushups
monkey bars (14 across)
40 squats
monkey bars
50 situps
monkey bars
I finished 29:25.0 -
WOD 7/25 (Boot camp style)
Warmup
* 5 laps
* 150 jump ropes (I did 100 mountain climbers)
* 30 squats
* 20 pushups
Workout
AMRAP 15min
* 2 laps
* 5 wallballs (15lbs ball)
* 10 tri dips
* 15 leg lifts
* 20 KB strict press (15lbs KB)
I did almost 4 rounds. I needed another 30 seconds to do my wallballs.
Warmdown
Holds :20/:10 x 8
* boat hold
* wall sit
* handstand
* plank
The holds at the end were just brutal....0 -
I'm on a roll with fun workouts!
3 rounds of
500m row
set of monkey bars (I didn't think I could do this...but I did! It opened all of my calluses though and now my hands are KILLING me)
30 pushups
monkey bars (14 across)
40 squats
monkey bars
50 situps
monkey bars
I finished 29:25.
That does sound fun!!! We don't have monkey bars at our gym. Do you just swing across them like we did as kids?0 -
July 26th WOD
5 rounds/time
300 m row, 15 ring dips, 10 box jumps (24", I did 20")
time: 18:07
SKILL/STRENGTH:
3 x Max KB Swing (24kg)
14-14-17
Can't go to my class tomorrow since I'm taking my Mom for her cataract surgery.0 -
7/26/11
Warm up: 500m run, 20 ring pull ups, 20 ball slams with 25# ball, 20 squats
WOD #1: Baseline Fit Test- 500m row, 40 squats, 30 sit-ups, 20 pushups, 10 pullups for time. My first day at CrossFit I was 8:59, today was 5:37!!!!
WOD #2: (for time) 5 rounds of suicide runs (3 different lengths of sprints, touching ground). In between was 20 reps of dumbbell ground-to-overhead with 17.5# weights (heaviest weight of all the women, next was 12.5#) Took me 8:52.0 -
I'm on a roll with fun workouts!
3 rounds of
500m row
set of monkey bars (I didn't think I could do this...but I did! It opened all of my calluses though and now my hands are KILLING me)
30 pushups
monkey bars (14 across)
40 squats
monkey bars
50 situps
monkey bars
I finished 29:25.
That does sound fun!!! We don't have monkey bars at our gym. Do you just swing across them like we did as kids?
At first I was stopping at each one (with both hands) then I got cocky and started swinging...which was fun until my hands got all torn up from the swinging! I have to say it was really fun though.0 -
7/26/2011 WOD:
800m run
then
5-5-3-3-1-1
Clean and jerks 65-70-85-100-110-115lbs
then
800m run0 -
Hey! Is anyone going to California for the CrossFit Games this weekend?? I'll be there to support a trainer competing in the Individual Men's division and an Affiliate Cup Team from our gym.
Since all of you are into CrossFit, you may be interested in keeping up with the events and status of everything. If so, check out http://games.crossfit.com/
This year you can also view Live Premier Coverage at espn3.com
Friday: 6-9pm, pacific
Saturday: 6-9pm, pacific
Sunday: 1-4pm, pacific
So exciting that CrossFit is getting more recognition this year 0 -
I'd love to be in Cali watching it all live. What do you all think of the added swim test this year? WOW - bet that threw a lot of the athletes for a loop! Does anyone know if it counted toward standings? I heard a 3 day pass is only 50$!!
Our affiliate is hosting a CF Games party/viewing. I may drop in if I have time.
Corrine - our WOD was very similar yesterday
1 mile run
5x5 deadlift
1 mile run
I didn't participate yesterday because I was at the hospital for my mom's surgery (she's fine)... but I did drop in later because we got our new Lululemon tanks.
Speaking of cute CF attire - have you seen this site? http://store.lovefitnation.com/0 -
Speaking of cute CF attire - have you seen this site? http://store.lovefitnation.com/
I've been searching for cute CF gear!!! I'll check them out.0 -
Speaking of cute CF attire - have you seen this site? http://store.lovefitnation.com/
I've been searching for cute CF gear!!! I'll check them out.
MORE cute stuff!: http://shopcrossfitreebok.com/0 -
7.27.11 WOD
5 rounds for time:
4 front squats (85#) over Rx
18 knees-to-chest
36 double unders
17:03, second fastest of all men and women. Holla! I was able to do 26 double unders in a row then 10.. That is how I pulled away LOL. I LOVE skipping rope!
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Wishing I was in Cali for the Crossfit games. In the mean time I will be WODing
Three rounds, 12-9- and 6 reps, for time of 16mintues
135 pound Squat clean and jerk
Muscle-up
Don't miss the games tomorrow everyone!
Created by MyFitnessPal.com - Nutrition Facts For Foods0 -
Here is one more site with cool Crossfit shirts
http://wodmonster.weebly.com/pre-sale-store-pre-full-site-product-line-launch.html0 -
Here is one more site with cool Crossfit shirts
http://wodmonster.weebly.com/pre-sale-store-pre-full-site-product-line-launch.html
Our affiliate gets them made and sells them inhouse...my favorite one is "I love burpees" - LOL!!!0 -
I'd love to be in Cali watching it all live. What do you all think of the added swim test this year? WOW - bet that threw a lot of the athletes for a loop! Does anyone know if it counted toward standings? I heard a 3 day pass is only 50$!!
I don't think the swim test counted toward the standings but it was a precursor for the first men's and women's individual WOD Friday morning that includes an ocean swim and basically a Murph type workout on the beach. That'll be a fun one to watch I'm sure! And yup, my 3-day pass cost $50. Have fun at your viewing party 0
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