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  • HeatherFeather10
    HeatherFeather10 Posts: 92
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    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
    totalimageguy Posts: 62 Member
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    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
    bobspdx Posts: 198 Member
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    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
    Sbiscotti Posts: 153 Member
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    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
    Sbiscotti Posts: 153 Member
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    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
    XFitMojoMom Posts: 3,255 Member
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    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
    HeatherFeather10 Posts: 92
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    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
    snkeller24 Posts: 459
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    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
    totalimageguy Posts: 62 Member
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    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
    cheri0627 Posts: 369 Member
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    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
    LisaCFSF Posts: 258 Member
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    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
    XFitMojoMom Posts: 3,255 Member
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    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
    cheri0627 Posts: 369 Member
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    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
    Sbiscotti Posts: 153 Member
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    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
    cheri0627 Posts: 369 Member
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    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
    XFitMojoMom Posts: 3,255 Member
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    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
    cheri0627 Posts: 369 Member
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    How is the knee doing? Sounds like it's getting better....
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
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    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
    HeatherFeather10 Posts: 92
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    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
    cheri0627 Posts: 369 Member
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    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)

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