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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!0 -
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 monthI'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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