Community for CrossFitters, by Crossfitters & anyone interes

totalimageguy

9/20/11 WOD


For Time:

500 m Row
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 Pull-ups
400 m Run

10 mins 57 secs | Not Rx'd

XFitMojoMom

Sep 21 WOD

250 KBS (16kg) *Team workout - as one does KBS, the other runs 250 m, and hands off the KB. The KB cannot be put down at any time during the WOD, and if you do penalty is 10 burpees for each "drop"

Time 11:43 Rx'd

Strength:
Find your 1 RM OHS = 100lbs
*new PR for me. Last time I did OHS was 85 lbs

cheri0627

Sep 21 WOD

250 KBS (16kg) *Team workout - as one does KBS, the other runs 250 m, and hands off the KB. The KB cannot be put down at any time during the WOD, and if you do penalty is 10 burpees for each "drop"

Time 11:43 Rx'd

Strength:
Find your 1 RM OHS = 100lbs
*new PR for me. Last time I did OHS was 85 lbs

Those partner workouts with running are really tough for me. I cannot run, so I feel really bad for my partner on those. I try to get paired up with other people who don't run, but it doesn't always work.

Congrats on the new PR! Great job!! OHS are really tough.

snkeller24

9/23/2011 WOD

Warm up: Jump rope then 2(10 power snatch, 10 superman, 10 front squat)

WOD For time:
50 Cal row
40 Box jumps (20)
30 GHD Sit-ups
20 pistols (10 each leg)
100 D/U’s (200 singles)
20 Pistols
30 GHD sit-ups
40 Box jumps
50 Cal Row

24:15 for me (singles)

Pistols were really difficult for me. I was told I could do squats instead but I really wanted to work on those. I didn't go as low as others but low enough where it was a challenge to get back up w/o putting my other leg down. Still no double unders for me either.

cheri0627

9/23 WOD

Warmup
* row 500m
* 40 mountain climbers
* 30 squats
* 20 pushups (half modified)

Workout
shorts and shawls v2.0
* 75 push press (45lbs)
* 25 box jumps
* 50 push press
* 50 box jumps
* 25 push press
* 75 box jumps

20:48, which was middle of the pack. I was 6th or 7th done out of 14.

And let's just say I'm already really feeling my "shawls" and I know I'll be feeling the "shorts" soon.

jtbaddison

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raaynes

Hey everyone! Thanks to Pam for pointing me in the direction of this thread.

I've ben doing CF for about three months now (I dabbled a bit before, but finally committed in June). Yesterday I got my first kipping pull up. It wasn't perfect, but it was a great breakthrough!

jell52

I'm still pretty new at Crossfit but I love it so far.

I3x5 DL max
Got up to 100lbs.

Team Workout
5 Rounds for time. and record total Kettlbell swings
100 meter run then 15 tire jumps
100 meter run then amrap kettlbell swings at 25lb
My patner and I finished with 487 swings and 20:35
One partner does the runs and tire jumps while the other swings the KB until the other partner returns.

Followed that up with a 5K row.

So much fun!

raaynes

3 RFT
500m sprint row
25x KB swings
1.5min rest

Unfortunately, the clock was accidentally reset, however I'll feel this tomorrow, and that's the goal anyways.

XFitMojoMom

Sept 22 WOD
30 sec max deadlift (185)
30 sec rest
30 sec max burpees
30 sec rest


Sep 23 WOD
CINDY
5 pull ups
10 push ups
15 air squats
20 m AMRAP

STRENGTH
Power Clean & Jerk
3-3-3 (85-95-100)

Supplemental
Push Jerk/Split Jerk
5-5-5 (95-105-115 3 reps last round)



Sep 25 WOD
MICHAEL 3 rounds for time
800 m Run
50 back extensions
50 sit ups

SKILL
5-5-5 back squat
95-115-125

jtbaddison

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jtbaddison

Question for you crossfitters. I can't make the workout time happen with the "box" in my area, so I'm going to do the scaled back WOD's. We are planning on recording everything and using proper form.

My question is, what do you suggest for a warm-up, or is it necessary? I'm thinking the scaled WOD's are going to knock us out. Also, any advice for a newcomer is welcome.

XFitMojoMom

Question for you crossfitters. I can't make the workout time happen with the "box" in my area, so I'm going to do the scaled back WOD's. We are planning on recording everything and using proper form.

My question is, what do you suggest for a warm-up, or is it necessary? I'm thinking the scaled WOD's are going to knock us out. Also, any advice for a newcomer is welcome.

Standard WU at my box is either a 400 m run (500 m row or 100 double unders)
15 good mornings
15 shoulder dislocates
15 OHS (with PVC)
15 sit ups (abmat)
15 back extensions (superman)
15 push ups
15 pull ups (or ring dips)
10 spiderman steps

raaynes

21-15-9
Deadlift (95#)
Push Press (45# - damn my weak upper body)
KB Swing (8#)
500m row

17:30

snkeller24

4RFT:

6 deadlifts (80#)
12 ring dips (knee/band)
40 DU (120 singles)

15:47

Probably could've went heavier on my deadlifts...I'm still trying to learn what weight I can move.

HeatherFeather10

Warm up:
3 times
200 m. run
10 Lateral jumps
10 push ups
10 pull ups
10 squats

Buy In:
Max Height Box jump

Lift:
Press – 5RM

Workout of the Day:
5x
15 KB Swings (Russian) 32/24kg
30 Double unders

Stimulus:
Metabolic Conditioning

Cash Out:
Hip Band Stretch

Time: 8:51
Max Height Box Jump - 36.5 "

HeatherFeather10

My WOD @ home

"Annie"
50 40 30 20 10
Skipping
Sit ups with weight
Mountain Climbers

800m. run

marymissmary

I'm new here...do we just post our WODs?

21-51-9

box jumps, 20-inch box
KB swings 35-lb KB
SDHU 65 lbs.

I'm so glad to see other crossfitters!

XFitMojoMom

Hey Mary - we also sometimes chat about nutrition... or anything crossfit.

Today I was finally able to do TTB! A solid toe kick each time. WOW.
I also did wall balls , slowly, but I did them. I've lost some range of motion in my bend so my heel comes up, but I suffered.

SEP 28 WOD

15 m AMRAP
10 wall balls (14)
10 TTB
10 Box Jumps 20"

5 rounds Rx

SKILL LEVERS, front and back
I worked on progressions. I can even do a front lever progression, and so close to a back lever progression!

cheri0627

Today I was finally able to do TTB! A solid toe kick each time. WOW.
I also did wall balls , slowly, but I did them. I've lost some range of motion in my bend so my heel comes up, but I suffered.

Yay on TTB! And great for sticking with the wall balls. Slow is a good way to go, and hopefully you'll get some of the range back.

cheri0627

WOD 9/28 (Bootcamp style, so less equipment)

Warmup
* 400m run
* 30 squats
* 15 pushups
* 5 burpees

Workout
* 25 walking lunges
* 35 renegade rows 15/20lbs DB (shared with another girl) (It was supposed to be 50, but it was so much slower than all the other rotations, we were first and she stopped us because the next rotation was waiting for our equipment)
* 25 walking lunges
* 50 box jumps (20")
* 25 walking lunges
* 50 goblet squats (12Kg)
* 25 walking lunges
* 50 tri dips

Warmdown
* 50 leg lifts

HeatherFeather10

Buy in:
Max height box jumps
38 inches!!!

Lift:
85 lb Bench Press,

WOD:
10,9,8,7,6,5,4,3,2,1
Bent Row (55lbs)
push ups

Cash out:
YWTA

HollyMac20

Yesterday's WOD

WU
10 box jumps, 20"
10 pull ups
10 inch worms w/ push up
10 tri dips
10 air squats

Strength:

Bench 5 @ 75%, 3 @ 85%, AMRAP @ 95%

MetCon:

Kettlebell Swings, 35#
10-9-8-7-6-5-4-3-2-1, with a 200m run between KB sets

TABATA Sit ups

cheri0627

Warmup
* 500m row
* 40 mountain climbers
* 30 squats
* 20 pushups (half were unmodified)

Workout
21-15-9
* push press (50lbs)
* toes to bar
* rocking chairs (25lbs)
* 400m run (once at end of each round)

Warmdown
* 5 dead hang pullups (I didn't pull up, tried to go down slow)

I hate toes to bar, and I saw the WOD before I went. I almost didn't go, but I know it's something I need to work on, so I went.

totalimageguy

10-03-11 WOD

Warm Up:

Five rounds of three reps each of back squat.
135 lbs, 145 lbs, 165 lbs, 175 lbs, and 190 lbs

Work Out:

15-10-5 reps of:
Thrusters 135 lbs /95 lbs
Burpee Pull-ups
10 mins 33 secs

Sbiscotti

Competed in a competition on Saturday in Birmingham. Took 4th overall. 3 wods in 4 hrs was sooo rough on the body, but a good test of recovery and overall fitness. Loved every second of it.

Yesterday:

5 rounds

3 min amrap
3 power cleans (155/110)
6 pushups (hand release)
9 K2E

Score: 9 Rds @ 105# Can't believe I let those 5# get to me mentally when I've definitely power cleaned 115# before easily. Guess my body's still recovering from Sat.

Today - Coach had the brilliant idea to do Tabata This except replace the pushups with burpees since we did pushups yesterday.

Tabata, 1 min rest in btwn stations

Rower (for calories)
Squats
Pullups
Situps
Burpees

Score - 407 Rx'd (50, 160, 31 - yes my pullups suck, but at least i'm doing them RX, 116, 50)

XFitMojoMom

Oct 3rd WOD

Part 1
2 deadlifts every minute for 10 minutes (225#)

Part 2
5 rounds

6 HSPU
12 C2B Pull Ups (subbed rows)
24 walking lunges (20 # dumbbells)

15:14

Competed in a competition on Saturday in Birmingham. Took 4th overall. 3 wods in 4 hrs was sooo rough on the body, but a good test of recovery and overall fitness. Loved every second of it.

GO YOU! Well Done!

cheri0627

I just have to say, I hate Karen. She is a b**ch.

I've never managed to finish that workout before. Last time we did it, I was recovering from bronchitis and stopped at 75. The time before, I had an asthma attack.

I did manage to finish today, going pretty slowly at times because my asthma was trying to kill me, but I made it.

cheri0627

Our box had a 90 minute squat clinic today. It was a lot of fun, and something I need to work on.

We did an
* air squat tabata
* back squat to max
* front squat to max
* overhead squat to max
* wide squat skill

I set a new PR for all three to max! My back squat was 35lbs higher than it was less than 2 months ago!

I'm just feeling really good about myself today. Our trainer also said I have really good form.

Sbiscotti

I just have to say, I hate Karen. She is a b**ch.

I've never managed to finish that workout before. Last time we did it, I was recovering from bronchitis and stopped at 75. The time before, I had an asthma attack.

I did manage to finish today, going pretty slowly at times because my asthma was trying to kill me, but I made it.

Ughh I hate Karen. We did Stacey on Friday which hurts my legs almost as bad as Karen.

Stacey - 150 squats, 2000 m row, 150 squats

Time: 18:28

Followed that up yesterday with "Grace" (30 clean & jerks 135/95 for time) and a 3.5 mile run.