Community for CrossFitters, by Crossfitters & anyone interes

Options
1…2526283031…33

Replies

  • totalimageguy
    totalimageguy Posts: 62 Member
    Options
    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
    XFitMojoMom Posts: 3,255 Member
    Options
    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
    cheri0627 Posts: 369 Member
    Options
    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
    snkeller24 Posts: 459
    Options
    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
    cheri0627 Posts: 369 Member
    Options
    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
    jtbaddison Posts: 134 Member
    Options
    bump
  • raaynes
    raaynes Posts: 58
    Options
    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
    jell52 Posts: 15
    Options
    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
    raaynes Posts: 58
    Options
    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
    XFitMojoMom Posts: 3,255 Member
    Options
    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
    jtbaddison Posts: 134 Member
    Options
    bump
  • jtbaddison
    jtbaddison Posts: 134 Member
    Options
    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
    XFitMojoMom Posts: 3,255 Member
    Options
    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
    raaynes Posts: 58
    Options
    21-15-9
    Deadlift (95#)
    Push Press (45# - damn my weak upper body)
    KB Swing (8#)
    500m row

    17:30
  • snkeller24
    snkeller24 Posts: 459
    Options
    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
    HeatherFeather10 Posts: 92
    Options
    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
    HeatherFeather10 Posts: 92
    Options
    My WOD @ home

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

    800m. run
  • marymissmary
    marymissmary Posts: 5 Member
    Options
    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
    XFitMojoMom Posts: 3,255 Member
    Options
    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
    cheri0627 Posts: 369 Member
    Options
    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.

Categories