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AMRAP for 15 as Rx'd
lunges wall to wall (10lb plate for me)
5 ring dips
10 sit ups
4 2/3 is what I completed ... I was the only one who got the Rx'd work out in the newbie class. Crossing my fingers that we can hit snatches Friday so I can complete Rx'd WODS everyday!0 -
I was 30 seconds slower since my last time. I am ok with this since last time I was using the thickest band. Today I was using a lower resistance band. So its a win in my book. One day I will not need bands, I am determined :-)
At least yours allows bands! I just received my bands and they are "banned" from my box. I'm going to get a ceiling mount pull up bar so I can start practicing and finally get a damned pull up. The bane of my crossfit life... because any WOD with pull ups (or muscle ups/ring dips) I can't Rx0 -
I was 30 seconds slower since my last time. I am ok with this since last time I was using the thickest band. Today I was using a lower resistance band. So its a win in my book. One day I will not need bands, I am determined :-)
At least yours allows bands! I just received my bands and they are "banned" from my box. I'm going to get a ceiling mount pull up bar so I can start practicing and finally get a damned pull up. The bane of my crossfit life... because any WOD with pull ups (or muscle ups/ring dips) I can't Rx
I don't know why they would ban them. I think it would just be discouraging to not be able to do a pushup and not really have anything to help me do them at all.
What do you do for pull ups?0 -
My bad, Fran is tomorrow!
8/25 WOD:
5 rounds for time-
10 wall climbs (SUPER hard!)
10 knees to chest (I can't do toes to bar)
20 box jumps (20")
Took me 29:15.... Shoulders are on fire and we've got thrusters tomorrow! Arg!0 -
Today was rough!!
WOD: Grindy
10 Thruster (50#)
5 Rounds of Cindy (5 pullups, 10 Pushups, 15 Squats)
10 Clean & Jerk (50#)
5 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
10 SDHP (50#)
15:00 on the dot.
Then we did relay races (sprints) with the sled with 35# plates, 100m x 2.
My hammies are killing from this!0 -
8/26 Fran (thrusters and pull ups 21 - 15 - 9)
65# thrusters
green band :-/
time 7:020 -
I was 30 seconds slower since my last time. I am ok with this since last time I was using the thickest band. Today I was using a lower resistance band. So its a win in my book. One day I will not need bands, I am determined :-)
At least yours allows bands! I just received my bands and they are "banned" from my box. I'm going to get a ceiling mount pull up bar so I can start practicing and finally get a damned pull up. The bane of my crossfit life... because any WOD with pull ups (or muscle ups/ring dips) I can't Rx
I don't know why they would ban them. I think it would just be discouraging to not be able to do a pushup and not really have anything to help me do them at all.
What do you do for pull ups?
supine ring rows.0 -
4 rounds for time:
100m sprint
8 snatches
10 burpees
Don't remember what my time was. Also my last fundamental class, graduated to the big leagues!0 -
Welcome to unadulterated CrossFit!0
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Tues 8/23:
30 minutes of Plyometrics
then
Death by Push-ups (strict)
1 rep in the first minute, 2 rep in the second minute, 3 reps in the third minute, etc. Go until you can't finish the reps for that minute.
I completed 9 reps/minute.
Oh I hate Death by Pushups....ick0 -
Been training some girls at our box for their first 5K. SO proud of them. Everyone finished.
My time was 24:36. Good enough for 2nd place in my age group. Hoping I'll get back down to a sub-24 soon.0 -
Did an 8 mile run yesterday, which means SORE hammies.
Today was a girl in our box's birthday so we did her birthday wod.
"Dirty Junkin: August's 34"
3 rounds
34 Push Press (75/55)
34 Box Jumps
34 SDHP (75/55)
34 Wall Balls (20/14)
Time: 28:11 Rx'd
Miserable!0 -
modified WOD due to left arm soreness from car accident
10 minute warm up on stationary bike
3 rounds
2 min bike
25 air squats
20 back extensions
15 each side oblique (I think?) V-sits
We did not time anything. Just wanted to get some movement in and see how my arm felt.0 -
My first day back at it and I had my own special WOD
20 min AMRAP
10 Hand Release push up
20 russian twists (10# Med ball)
10 TTB
20 calories on Airdyne
4 rounds +10+20+2
SKILL 4 X 8 WEIGHTED GHD 10,15,15,20#0 -
Ran a 10 mile road race Saturday so come Monday I was still sore!!! but I did it.
8/29 WOD:
5 rounds for time:
20 KB swings with 44# bell (Rx was 35#
7 handstand pushups (instead of doing box pushups I was told I could do handstands against the wall, lock elbows and hold)
20 goblet squats with 44# KB (Rx was just air squats)
7 toes to bar (I was able to do some, but the rest were knees to chest)
Time: 21:39
This was a WOD of a person but I forgot the name!0 -
Ran a 10 mile road race Saturday so come Monday I was still sore!!! but I did it.
8/29 WOD:
5 rounds for time:
20 KB swings with 44# bell (Rx was 35#
7 handstand pushups (instead of doing box pushups I was told I could do handstands against the wall, lock elbows and hold)
20 goblet squats with 44# KB (Rx was just air squats)
7 toes to bar (I was able to do some, but the rest were knees to chest)
Time: 21:39
This was a WOD of a person but I forgot the name!
Way to above RX Kerri! I would never pick doing goblet squats over air squats, let alone 44# ones.0 -
Kerri, you're making the rest of us look bad!!! :laugh:
Today was pretty dang tough. I think sitting on the toilet will be hard tomorrow.
WOD: "Sa-squat-ch"
5 Rounds for time:
10 Squat Snatches
10 Overhead Squats
10 Squat Cleans
10 Front Squats
10 Back Squats
Do 3 burpees on the minute every minute = 87 burpees!! Yow.
Finished in 29:59 to avoid another 3 burpees. LOL
RX was 45# for women, I did 30#. I just cannot get those overhead squats on a higher weight and we had to use the same weight for all.0 -
Kerri does make us all look bad - look at her - she's smokin'! But so are all my strong women crossfitters!
AUG 30th WOD
Modified for my knee
25-20-15-10-5 KBS (16kg)
40-30-20-10-5 calorie row
14:55
Worked on my assisted pull ups.
As you know my box doesn't allow bands, but I brought mine in to practice. Can anyone tell me how they used their bands for assisted pull ups? I thought you put your foot in it, but my trainer made me wrap it around my shoulders? Is that right? Even like that I couldn't do a pull up with the thickest black band!?0 -
Kerri, you're making the rest of us look bad!!! :laugh:
Today was pretty dang tough. I think sitting on the toilet will be hard tomorrow.
WOD: "Sa-squat-ch"
5 Rounds for time:
10 Squat Snatches
10 Overhead Squats
10 Squat Cleans
10 Front Squats
10 Back Squats
Do 3 burpees on the minute every minute = 87 burpees!! Yow.
Finished in 29:59 to avoid another 3 burpees. LOL
RX was 45# for women, I did 30#. I just cannot get those overhead squats on a higher weight and we had to use the same weight for all.
Holy squats, Sasquatch!! Nice job!0 -
From yesterday....
Warmup
5 rounds
* 20 jumping jacks
* 15 mountain climbers
* 10 1-count lunges
* 5 tri dips
* 1 lap
Workout
:20/:10 x 8
* squats
* plank jacks
* pushups
* box jumps
* burpees
* situps
Warmdown
:20/:10 x 4, alternating
* boat hold
* flutter kicks0
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