Community for CrossFitters, by Crossfitters & anyone interes
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WOD: "Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, (20/14) (I used 10#)
Box jump, (24/18)
Kettlebell swings (53/35) (I used 25#)
27:03
Dear GOD, I was ready to puke!0 -
WOD: "Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, (20/14) (I used 10#)
Box jump, (24/18)
Kettlebell swings (53/35) (I used 25#)
27:03
Dear GOD, I was ready to puke!
50-40-30-20-10 & 10 rounds?!
and those darn WB's - those 14lb balls hurt my wrists on the way down!0 -
"Morrison" is one hell of a workout! Way to go.
Yesterday we did Fight Gone Bad and it let me know just how much I've lost my upper body strength. Those push presses felt heavy and I was so slow on them.
FGB:
3 Rounds, 1 min max rep/cal
1 min wall ball (20/14 to 10')
1 min Sumo Deadlift High Pull (95/55)
1 min box jumps (20")
1 min Push press (95/55)
1 min row
1 min rest
Total: 230 rx'd. Well we only have 1 14# ball, so I use the 20# ball and throw it up btwn 9' and 10'.
This morning I did a 4 mile run followed by 5x10 on the assisted pullup machine, starting to get that strength back. I'll be back in the afternoon, to hit our WOD for today.0 -
WOD: "Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, (20/14) (I used 10#)
Box jump, (24/18)
Kettlebell swings (53/35) (I used 25#)
27:03
Dear GOD, I was ready to puke!
50-40-30-20-10 & 10 rounds?!
and those darn WB's - those 14lb balls hurt my wrists on the way down!
No, not 10 rounds!! 5 rounds all together - 50 reps, than 40 reps, etc..0 -
"Morrison" is one hell of a workout! Way to go.
Yesterday we did Fight Gone Bad and it let me know just how much I've lost my upper body strength. Those push presses felt heavy and I was so slow on them.
FGB:
3 Rounds, 1 min max rep/cal
1 min wall ball (20/14 to 10')
1 min Sumo Deadlift High Pull (95/55)
1 min box jumps (20")
1 min Push press (95/55)
1 min row
1 min rest
Total: 230 rx'd. Well we only have 1 14# ball, so I use the 20# ball and throw it up btwn 9' and 10'.
This morning I did a 4 mile run followed by 5x10 on the assisted pullup machine, starting to get that strength back. I'll be back in the afternoon, to hit our WOD for today.
I've done that one before, I like it!! I like when there are bunch of different circuits to do, especially the ones that don't include running. LOL0 -
WOD: "Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, (20/14) (I used 10#)
Box jump, (24/18)
Kettlebell swings (53/35) (I used 25#)
27:03
Dear GOD, I was ready to puke!
That sounds SO FUN!
and what does "scaled thrusters" mean!?
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Today's WOD:
CrossFit Games WOD 10 (minus prowler pull)
For Time:
20 cal row
30 Wall Ball (20/14)
20 toe-to-bar
30 box jumps (24"/20")
20 SDHP (95/65) - they used heavier KB at the games, but our gym doesn't have enough KBs so it was easier to do it using barbells
30 burpees
20 Shoulder-to-OverHead (135/95)
Score: 14:40 using 65# for both SDHP & Push Press - could have jerked more, but i'm really trying to listen to the doctor about easing into my shoulder again.
Happy w/my time. But all that more AMAZED by the awesome women at the games. Samantha Briggs took first on this wod doing it in 13:06 WITH a prowler pull and AFTER a round of this AMRAP 3 min and AMRAP 6 minutes.
Toe-to-bar are the death of me. I just cannot get into a rhythm and fall to drop down after every three. Any suggestions for knocking these out?
-O0 -
"Morrison" is one hell of a workout! Way to go.
Yesterday we did Fight Gone Bad and it let me know just how much I've lost my upper body strength. Those push presses felt heavy and I was so slow on them.
I signed up for for FGB6, so I really need to do it again before mid-September just because it's been a really long time since I've done it.
Is anyone else doing FBG6 this fall??0 -
we're doing FGB up at our affiliate, but this time we are raising $ for a different cause. Since we are in Canada we'd like our dollars go to Canadian forces, so we are doing the event separate from the official event.
Kerri - Scaled means lower weight or modified exercise. A 95 pound thruster is damn heavy!! I consider myself pretty strong (I compete with my CF trainer for time and weight lifted). I can do it, but last WOD I did with thrusters, I scaled to 85lbs - more for my knee than anything else.
I took the day off yesterday and went to six flags with the kids and another friend from my CF box. it was a lot of fun, but we ate McD's :grumble: then had a slush with ice cream in it:noway: but we did walk from 11-7 in the heat & humidity of the day. Must've burned that crap off! Back at it this a.m.!0 -
"Morrison" is one hell of a workout! Way to go.
Yesterday we did Fight Gone Bad and it let me know just how much I've lost my upper body strength. Those push presses felt heavy and I was so slow on them.
I signed up for for FGB6, so I really need to do it again before mid-September just because it's been a really long time since I've done it.
Is anyone else doing FBG6 this fall??
I'm doing FB6 at CrossFit 27:17 in Jackson, Mississippi if anyone is in the area. I did it there last year. So much fun!0 -
8/4/2011 WOD:
"CrossFit Games Masters Workout"
10 HSPU
20 Wall balls (14lbs 10 feet)
30 T2B
40 Power cleans (65lbs)
50 Burpees
60 SDHP (40lbs)
Time: 18 min
Did this with a sore back (I'm hoping it's just sore and not hurt) so I modified the HSPU with pike push-ups off 24in box. The Rx weight for the power cleans was 95lbs but my back couldn't take it. The Rx for the SDHP was 53lbs and again b/c of my back I couldn't do anything heavier. With my time I would have been in the 65+ age group, knowing that is very humbling. But I have a lot of time to improve
8/5/2011 WOD:
"Tabata"
-Row (cal)
-Push-ups
-Squats
-Sit-ups
-Pull-ups
Score: 49-63-105-79-40
Total: 3360 -
I'll tell ya, I went Monday - Thursday this week, and I was gonna get up and do a 5th session in a row this morning, but my body was telling me otherwise!! Yesterday's Morrison workout really did me in! So a rest day for me!0
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Anybody use Beyond the Whiteboard (http://beyondthewhiteboard.com) to log your workouts??? I signed up for a free trial to check it out.0
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Anybody use Beyond the Whiteboard (http://beyondthewhiteboard.com) to log your workouts??? I signed up for a free trial to check it out.
Our affiliate uses it and I post there sometimes. I haven't been tracking for a long time because my box wouldn't update immediately and I'd always forget after.0 -
Aug 5th WOD
5 rounds for time
12 snatch grip deadlifts
9 power snatches
6 Overhead Squats
RX was 95 for women. I did 65...glad I used that weight as I was considering 75 but knowing full well my 1RM OHS weight is about 85-90 lbs. That was like a Bear Complex for Snatches.
Power skill was 1k row
Supplemental was 2 x 500m row with 90 sec break between.0 -
Aug 5th WOD
5 rounds for time
12 snatch grip deadlifts
9 power snatches
6 Overhead Squats
RX was 95 for women. I did 65...glad I used that weight as I was considering 75 but knowing full well my 1RM OHS weight is about 85-90 lbs. That was like a Bear Complex for Snatches.
Power skill was 1k row
Supplemental was 2 x 500m row with 90 sec break between.
That's good I can snatch maybe 50, I have a really hard time with those. The move is just not fluent.0 -
it's fluid if you get the burgener part down, the pull from your thigh, hip extension and quickly getting under the bar, but it's hard and requires a lot of control!! I can snatch 90 as my 1RM on a good day. The most challenging part was doing the OHS after the snatches. My elbows and wrists were TOAST!0
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WOD 8/5
10 handstand pushups
20 wallballs
30 toes to bar
40 power cleans
60 sumo dead lift high pull
50 burpees
Wow. That is the closest I have ever come to puking in a workout. Ever. I was put in a group with the new people (first class ever) because I hadn't done all of the moves (never done t2b or power cleans) which meant that they got the training bars and I was stuck with a real O-bar. That was more weight than I could really handle on top of the fact that I was having a hard time breathing today already. Toes to bar just about wiped me out on its own. I didn't actually finish my SDLHPs. I did 52 of them. I only did about 8 of my burpees when she called time. I actually ran outside (well, stumbled) because I thought I was going to throw up. I'm glad I didn't, but maybe that would have helped me to feel better. I don't know. I still feel pretty miserable.0 -
8/6 WOD
Warmup today was, Tabata rounds of jumping jacks, mountain climbers and 25# plate squats. 12 rounds total.
WOD #1: Karen: 150 wall balls with 16# ball, time 7:58
WOD #2 with partner: 1st person runs 400m while other does 1 arm kettle bell swings (we used 26# bell). Switch back and forth until our team did 1,000 arm swings. Took is 32:30. I ended up running 1.5 miles total and probably half the swings so 250 or so each arm!!
ALSO, I've asked a few times and we are going to do "Morrison" next week!
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Been on My Fitness Pal for a while, but new to the message boards. Someone recommended this thread to me, so I'm checking it out. Looks like everyone is making awesome progress!
Name: Josh
where you live: Just outside of Louisville, KY
Time CF'ing: Starting at a CrossFit gym next week
Nutrition Plan: Primal/Paleo (with a few gluten free splurges now and again)0 -
8/6/2011 WOD:
10 Rounds
10 Push-ups
10 Triceps Push-ups
10 Dive Bombers
10 Sit-ups
10 Leg Levers
10 Flutter kicks
10 Lunges
10 Broad jumps
10 Squats
5 Pull-ups
5 Ring dips0 -
Been on My Fitness Pal for a while, but new to the message boards. Someone recommended this thread to me, so I'm checking it out. Looks like everyone is making awesome progress!
Name: Josh
where you live: Just outside of Louisville, KY
Time CF'ing: Starting at a CrossFit gym next week
Nutrition Plan: Primal/Paleo (with a few gluten free splurges now and again)
Welcome Josh!!0 -
Welcome Josh!!
Thanks! Looking forward to participating in the group! 0 -
Personal WOD (After 4 mile jog)
5 rounds (2 minute rest)
10 burpees
5 squats (25lb)
sprint (25 meter)
15 box jumps (20 inch)
sprint (25 meter)
Then worked on push press and dead lifts0 -
Hi all,
I am new to MFP but not to CF. I have been WODing for 2 years now.
Name: Carolina
Where you live: Raleigh
Time CF'ing: 2 yrs
Nutrition Plan: Primal w/ some adult beverages a few days a week
Looking forward to meeting people and being held accountable!
I do have a question though. I'd like to make sure my diet is muscle sparing. I'd like to, ideally, lose fat and gain muscle. Easy! Would someone mind sharing their plan with me? I don't want to eat too few calories but I still want to see the fat % decrease.
Thanks!
Oh and our WOD today was Karen. Ugh. 150 WBs. She kills me everytime.0 -
I don't think I did a formal introduction ... my bad.
Samantha
Harrisburg, PA
1 month I'm a newbie however "athlete" all my school years/self proclaimed gym-rat
Nutrition plan ... is still in progress. But healthy/clean as I can get
CrossFit717 (my coach wants me to push for the games, which is a hefty goal)
Look forward, even though most of you and I have already exchanged friend requests, to having our own group of craziness!0 -
Personal WOD (After 4 mile jog)
5 rounds (2 minute rest)
10 burpees
5 squats (25lb)
sprint (25 meter)
15 box jumps (20 inch)
sprint (25 meter)
Then worked on push press and dead lifts
Love your profile pic!0 -
I already know what today's WOD is. We're doing Fight Gone Bad today in preparation for next month's Fight Gone Bad 6.
It's a pretty tough workout. At least it only lasts 17 minutes, right?
After Friday's WOD, I'm really not sure I can handle it. I guess it's good that I'm doing it today to see how I handle it. I've already decided I'm going to have to scale it pretty significantly. But at least I'm doing it.0 -
Cherie - I am in the exact same boat. We did Karen on Friday (150 WBs FT) and I am still in pain. I am waiting for them to post the WOD today. Whatever it is, I am already scared - they're on a tare since they got back from the games...0
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AUG 8 WOD
1-2-3-4-5 back Squat at 85% of BW (125) <-- NOT my 85%
rest 10 minutes
3 x 3 weighted push up (+15lbs)
SUPPLEMENTAL
1 RM push jerk/split jerk from back position (snatch grip) (110lbs)0
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