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bobspdx

9/9/11 WOD

2011 Crossfit Games Event 4
5 muscle ups (modified)
Deadlift, 10 reps (meant to be heavy but I opted for 95lbs)
15 GHD Sit-ups (regular situps)
Sprint 50 yards
5 muscle ups
Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Post total time.
14:45

HollyMac20

9-8-11 WOD

20 pull-ups
30 push ups
40 box jumps
50 air squats

5 Rounds

I honestly only got through 2, I was dead and ripped my hand open. I decided to try this on my own at my gym after I instructed a class WOD:

high knees
wall balls
russian twist
bicep curls
OH press with lunge
Jacks
Plank

Round 1: 1 minute each, Round 2: 45 seconds each Round 3: 30 seconds each

totalimageguy

9-9-11 WOD

1-15-9 reps for time of:

Hand-Stand Push-ups
Ring Dips
Push-ups

snkeller24

WOD on my own

3 rounds
30 jump rope (maybe 1 or 2 DU, not quite successful)
30 wall ball (8lb)
30 box jumps (flat weight bench)

Since my 1/2 marathon got postponed (the city is flooded) I'll be starting up Monday for regular box WOD's

cheri0627

9/9 WOD
Warmup
500m run (I got there late, so I only did 300m)
2x
* 30 squats
* 20 1-count lunges
* 10 PVC roll overs

WOD
5x, with partner, resting while partner works
* 30 deadlifts (95#)
* 30 box jumps
* 30 pushups
* run 100m with 25# plate

We took a long time getting going as a class, so we only had 22 minutes for the WOD before she stopped us. We just started our third round. The guys who were fastest actually only were half way through their box jumps on the third round. I did it as Rx, and did half of my pushups unmodified. I continue to impress myself with this fact. I'm quickly being able to do more and more pushups unmodified. Less than two weeks ago, I was doing 3 at a time. Today I did 15 in a row.

bobspdx

Sat 9/10/11 WOD

20 min AMRAP
250m run
30 wall balls (14lb)
20 Knees to Elbows
30 box jumps (finally moved to higher box jump, I was feeling light and aerodynamic, LOL!)
20 Kettlebell Sumo Deadlift High Pulls (1 pood)
2 rounds

I think time was up whIle I was on box jumps during my second round. My trainer wanted me to finish all the way through.

kdiamond

We had a tribute 9/11 WOD today.

"343" - for the number of firefighters who perished in 9/11

100 deadlifts (65#)
100 power cleans (45#)
100 snatch (25#)
43 burpees

I went super light because of the sheer amount of reps. Still took me 38:30. Rough!

snkeller24

9-12-11
Warm up: 500m row/mobility/stretch

Skills - Oly Lifting:
Clean 1-1-1-1-1(50lb)
Rack Jerk 2-2-2-2-2 (30lb)
Front squat 2-2-2-2-2 (30lb)

WOD (80lb for me)
21 Deadlifts
400m run
15 Deadlifts
400m run
9 Deadlifts
400m run

bobspdx

9/12/11 WOD

AMRAP 15 minutes
400m run
5 deadlifts heavy (I tried 115lb but too much so went down to 95lb)

completed 4 rounds

XFitMojoMom

Sept 11 WOD
"31 Heroes" - but since I couldn't do it because of my knee, I did

10 m AMRAP
10 Push Press (65#)
10 Pull Ups

5 full rounds completed


Sept 12 WOD

15-12-9-6-3
Power Snatch (rx 80) I did 75
Burpees - I modified to "wall ball sit ups" 14#

time: 12:14

HeatherFeather10

Warm up (3 times)
Airplane walk
9 wall squats
7 burpees
5 box jumps
3 broad jumps

400 metre run

Buy in:
Bench press
My PR - 85 lbs

WOD
"Chipper"
50 pull ups
50 sit ups
5 rope climbs
50 push ups
50 supermans

Cash out:
10 good mornings

This work out was killer and almost made me hurl!!!!

totalimageguy

9-13-11 WOD

30, 25, 20, 15, 10, 5 reps of:
GHD Sit-ups
Back Extensions
Knees to Elbows
Stiff-legged Deadlifts 95 lbs

bobspdx

The mix of the run and deadlifts on Monday did a number to my already strained back. I felt fine during and was just a little sore before my appt yesterday. I went light for me, I can do 115lb but decided to stay at 95lb. Since I got rear ended I have been getting treatment with my chiro and massage therapist. I was feeling pretty good so I figured let's get back to WODs. Well let's just say my chiro was very displeased with me yesterday. I am no longer allowed to do heavy lifting, squats of any kind, or situps/ab work until my treatment is over. Two weeks to go, sigh. It is for my own good. I am definitely feeling it today in my back. Looks like it will be a lot of push-ups, box jumps, pull-ups, and jogging/biking for the next two weeks.

Sbiscotti

We had a tribute 9/11 WOD today.

"343" - for the number of firefighters who perished in 9/11

100 deadlifts (65#)
100 power cleans (45#)
100 snatch (25#)
43 burpees

I went super light because of the sheer amount of reps. Still took me 38:30. Rough!

Looks awesome! Would love to do this one.

Sbiscotti

Yesterday:

10 HSPU
20 Front Squats (95/65)
200 m run
30 Toe-to-bar
40 Double Unders
200 m run
50 KB Swings (53/35)
60 Air Squats
200 m run

Time: 15:11 (3 abmats) Everything else Rx'd

Today:

21-15-9
Deadlift (225/115)
Box Jumps (24"/20")

5 min rest

"Death by Burpees"

Time: 5:03 + 14 Rounds Rx'd. Should have done 16-17 Rounds of burpees but I've been fighting off the flu

XFitMojoMom

Sep 14 WOD

5 rounds for time
20 ring rows
20 GHD sit ups
20 Deadlifts (115)

time 22:10

Did 50 GHD sit ups and 50 abmat sit ups

SKILL weighted ring dips (5-5-5-3-3-3)
Did bench dips with legs extended on box (1 round of 5 with 5 pounds plate.)

HeatherFeather10

Buy In:
15 Reverse Hypers

Lift:
Front Squat - 3RM

Workout of the Day:
21-15-9
Hang Power Cleans 135/95
Sit ups

Time: 6:53 45lbs

snkeller24

9/15/2011

AMRAP 12 minute: 10 jerks, 20 box jumps, 30DU (60 reg);

I did 3+5 jerks. Had to redo jerk weight in 1st round and no DU for me. 35lb for jerks (was at 60#) and 24inch box jumps


Our skill was snatches...still having some difficulty.

totalimageguy

9-16-11 WOD

Warm Up:
Deficit Deadlift 3@70%, 3@80%, 3+@90%

As many rounds as possible in 20 minutes:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

cheri0627

Is anyone else doing Fight Gone Bad 6 tomorrow?

Not sure I'm ready for it. My hip flexor has been bugging me all day.

LisaCFSF

I'm really missing my CrossFit... Stinking, stupid shoulder surgeries!!! Oh well, at least I'm going to Beer Fest at the Museum tonight with my CF crew! Hanging with my buddies & getting some CrossFit Love should help my feelings & motivate me!!! Have a great day all!

XFitMojoMom

Sept 16 WOD
"Fight Gone Bad"
1 min wall balls (14)
1 min SDLHP (55)
1 min Box Jump (20")
1 min Push Press (55)
1 min Row for cal
1 min rest

...For 3 rounds
Score total # of rep = 235
I Rx'd the weights but had to modify the wall ball to a wall ball push press (no squatting for my knee, no jumping or sprinting) and I walked up my box jumps.

We are not doing it for the charity this weekend because since we are a canadian affiliate, we want to do another event that will benefit Canadian troops.

cheri0627

I did FGB this morning. I've always modified it, but today they only had it set up Rx. So I did it Rx. My score went down, but only by 6. Not bad, especially considering I tried to have an asthma attack in the middle, too. I sent my partner who was keeping score for me to find my inhaler while I was doing box jumps at the end of my first round (I started on push press, ended on box jumps) but she couldn't find it. So I had to go find it for my first rest and missed part of the start of the second round. Oh well. I did better than I expected as Rx so I'm feeling pretty good about myself. And my hip flexor has stopped bugging me.

Sbiscotti

Did a FGB charity event this weekend. Took 4th in Women's RX with a 264. Kind of sad because my PR is 278 RX. Someday I'll be breaking 300 if I can just get those darn wall balls down.

Today:

Amrap 20min
Max rep pullup
400m run
- score is number of pullups completed

Total: 33 pullups Rx. I ended up running 7 times. Can't link my pullups more than 5 in a row so I kept falling off the bar after 5 which means more running. Oh well. Followed it up with a 4 mile run.

cheri0627

Did a FGB charity event this weekend. Took 4th in Women's RX with a 264. Kind of sad because my PR is 278 RX. Someday I'll be breaking 300 if I can just get those darn wall balls down.

Today:

Amrap 20min
Max rep pullup
400m run
- score is number of pullups completed

Total: 33 pullups Rx. I ended up running 7 times. Can't link my pullups more than 5 in a row so I kept falling off the bar after 5 which means more running. Oh well. Followed it up with a 4 mile run.

Great job at FGB! Plus you helped raise money for some good causes, which is even better!

Today's workout sounds killer. I can't do pullups at all, so I'd be running, running, running.....5 in a row is great in my book!

XFitMojoMom

Sep 18 WOD
"Open Gym"
tabata rounds of:
hanging cleans (55lbs)
wall ball sit ups (14lbs)
KBS (16kg)

Supplemental
worked on my back squat (testing out my knee) @ very low weight
5-5-5-3-3-3 (45-80lbs)

Shoulder Press
3-3-3
65-75-80

SEP 19 WOD
20-15-10-5
Power Snatch (75 was Rx weight, I did 65)
Wall Ball (14) (I subbed with wall ball push press)
1 rope ascent (scaled)

12:55

Supplemental
3x3 Back Squat @ 20 pound increment
(again low weight to test my knee)
55-75-95

cheri0627

How is the knee doing? Sounds like it's getting better....

XFitMojoMom

what I've noticed by doing bodyweight squats is, if it's slow and controlled it doesn't hurt, the knee won't pop, and there is no grinding on the way up. The moment I have to rush the movement, like in a wall ball, thruster or squat clean it will pop and and lose traction. Skipping while I do it, I can feel it grind, and box jumps too after the first 10.

Anyway, I want to build my squat strength back slowly while I wait for my MRI appointment.

HeatherFeather10

Buy In:
Prowler push

Lift:
Front Squat – 1RM

Workout of the Day:
3x
15 Squat Cleans 135/95
10 HSPU

Stimulus:
Strength Endurance

Cash Out:
800m Run

NEW PR ON FRONT SQUAT - 110lbs!!

cheri0627

9/20 WOD
5K for time

AMRAP 10
* 10 situps
* 10 Pushups

I didn't actually get to do the AMRAP part since I can't run. It took me 46:40 to walk the 5K. (This is great because my previous best was 50:01)