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  • cheri0627
    cheri0627 Posts: 369 Member
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    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
    HeatherFeather10 Posts: 92
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    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
    HollyMac20 Posts: 259 Member
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    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
    cheri0627 Posts: 369 Member
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    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
    totalimageguy Posts: 62 Member
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    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
    Sbiscotti Posts: 153 Member
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    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
    XFitMojoMom Posts: 3,255 Member
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    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
    cheri0627 Posts: 369 Member
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    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
    cheri0627 Posts: 369 Member
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    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
    Sbiscotti Posts: 153 Member
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    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.
  • cheri0627
    cheri0627 Posts: 369 Member
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    I've never done Stacey, but she sounds as bad as Karen, or maybe worse.
  • totalimageguy
    totalimageguy Posts: 62 Member
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    10/10/11 WOD

    7 rounds for time of:
    30 Sit-up (abmat)s
    20 Push-ups
    10 Pull-ups
    5 Burpees

    30 mins 10 secs
  • cheri0627
    cheri0627 Posts: 369 Member
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    10/11 WOD
    Tabatas
    * flutter kicks
    * mountain climbers (working on full extension not speed)
    * hollow rocks
    * air squats

    3 rounds for time
    * 20 American KB swings (25lbs)
    * 20 OHS (45lbs)
    9:52

    I went with only 25lbs on the KB swings because I wasn't feeling confident, but I should have gone with at least 30, maybe even 35. I've only ever done OHS with weight one time before (previous Saturday) and I really wasn't quite ready. I actually loaded my bar to 55lbs and tried it, but decided to go with only 50 for the workout. Then after 3 in the workout, I pulled that off, too, and just went with the bar. My body really wasn't ready for that much weight on a move I just learned (and only ever tried to max at, and never did too many reps) and it was just killing me. The final round, I couldn't do OHS at all. I was really struggling at the end of the second round and for safety reasons changed to front squats. I was the last one finished, but at least I finished. And I didn't drop the bar on my head or destroy my rotator cuff. Bonus!
  • cheri0627
    cheri0627 Posts: 369 Member
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    So out of curiosity, how often does everyone do CrossFit (or similar workout)??
  • HollyMac20
    HollyMac20 Posts: 259 Member
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    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.

    Did Stacey in 18:56 on Monday.
  • totalimageguy
    totalimageguy Posts: 62 Member
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    10/12/11 WOD

    3 rounds for time of:
    800m Run
    30 Kettlebell Swings #70/#55
    30 Pull-ups

    29 mins 50 secs | Not Rx'd
  • cheri0627
    cheri0627 Posts: 369 Member
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    10/14

    Tabatas
    * bear crawl
    * PVC roll outs
    * lunges

    Partner workout (one partner does move, other does hold, then swap) 17:34
    * 30 medicine ball cleans / hold medicine ball overhead (we used 14lbs ball and a 20/15lbs KB, switching when partner was half done)
    * 30 squats / hold bottom of squat
    * 30 situps / V-hold
    * 30 wallball (14lbs) / hold bottom of weighted squat (15lbs)
    * 30 burpees / hold top of pushup

    That was harder than it looked. Medicine ball cleans were tricky. They felt kind of like a flip squat with a ball instead of a kettlebell, but not quite. I held the squat first, which I did well without feeling "burn" until almost the end (I've gotten a lot better at that) but it made it harder to do the squats. The wallballs are still awful no matter what. Holding the pushup made my shoulder ache again from Tuesday.

    And the bear crawl and lunges were outside. I thought it was dangerous for the hands doing those on the office carpet with occasional staples. I barely missed glass in the lot today, plus the asphalt is hard on the hands and knees. Oh, and the rain that came at the end didn't help with glasses.
  • MJHdG
    MJHdG Posts: 23 Member
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    Love to see CF here. I used to do CFHQ WOD modified via brand X forum and due to a knee injury I am now 20# bigger and 10 months short of WODs. Hopefully next week I will be able to start again.
    Either way it is inspiring to see other CFrs in MFP.
    Thanks!
  • cheri0627
    cheri0627 Posts: 369 Member
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    WOD 10/17
    Warmup
    AMRAP 12
    * 3 laps
    * 10 pushups
    * 15 squats
    * 20 situps

    Workout
    EMOTM 12
    * 3 deck squats
    * 7 box jumps
    EMOTM 12
    * 3 burpees
    * 5 thrusters

    Yeah, I suck at deck squats. I have a really hard time doing them. Most of them I had to try two or three times to get back to my feet. GAH. I think I had a total of 10 seconds of rest during that EMOTM. Most of the time, I didn't get through them all, so I just kept going from where I was at. I think I round up with 10 rounds, not 12.
  • totalimageguy
    totalimageguy Posts: 62 Member
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    10/17/11 WOD

    10 rounds for time of:

    1 Power Clean 155 lbs
    3 Hang Squat Cleans 155 lbs
    2 Push Presses 155 lbs
    100 m Run

    12 mins 43 secs

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