Community for CrossFitters, by Crossfitters & anyone interes
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goblet squat is when you squat holding a kettle bell up by your head with two hands
Well, the kettle bell (35lbs) sits right under your chin and you hold it with both your hands and squat. This version of the squat is what our gym uses when people (like me) don't have enough depth in our squats. In this version you are forced to go all the way down until both of your elbows touch the inside of your knees.0 -
The WOD today involved Donkey Kicks. It was my first time ever doing them, and I have added them to the list of the least enjoyable movements. Maybe it was just the combo of Donkey Kicks and Hand Release Pushups and the fact that the WOD reps increased rather than decreased that made it feel difficult...but for whatever reason...it was no fun! Glad to be finished, though!
3, 6, 9, 12, 15, 18, 21
Kettlebell Deadlift Jumps (35lb Rx)
Donkey Kicks
Hand Release Push Ups0 -
okay, learning more moves I've never heard of! Donkey kicks? KBDLJ??? I assume hand release push ups are like clapping push ups?0
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okay, learning more moves I've never heard of! Donkey kicks? KBDLJ??? I assume hand release push ups are like clapping push ups?
Haha! I'd never heard of KBDLJ either...our trainers may have made it up by combining a few moves.
Donkey Kicks: start in kind of a shortened push up position with your feet close to a wall and then jump/kick both of your legs up and out behind you so they land against the wall at a level above your hips and hold for a second before dropping. It really does look like a donkey kick!
KBDLJ: Stand in a bottom deadlift position holding the handle of a KB. Deadlift the KB up like you would a bar and then do a slight jump (kind of like jumping air squats)
Hand Release Push Ups: I thought these were pretty standard, but at the bottom of your push up, your body stays on the ground and the trainers have to see your hands leave the ground (not clapping). I guess this is just extra assurance that you are going all the way down. I actually use these as a modification for chest to deck push ups in WODs since I can't do many of those yet.
After doing this for a year, I was surprised to have a WOD with two movements I wasn't familiar with. Another great thing about CrossFit: You think you know almost everything, and then you don't!
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Yesterday's WOD was 100 burpee pull ups. My hands are totally mangled.
Today is the Filthy Fifty... but it's my day off - and I'll be getting filthy digging a new garden...
Had trouble meeting my calories yesterday :huh: Ever have those days? It's weird because my fat% wasn't even high. I think it was because it was the first hot day here and I spent most of it outside by the pool with the kids. It was a struggle not cracking open a cold beer though!0 -
Yesterday's WOD was 100 burpee pull ups. My hands are totally mangled.
Today is the Filthy Fifty... but it's my day off - and I'll be getting filthy digging a new garden...
Had trouble meeting my calories yesterday :huh: Ever have those days? It's weird because my fat% wasn't even high. I think it was because it was the first hot day here and I spent most of it outside by the pool with the kids. It was a struggle not cracking open a cold beer though!
Wow, my hands have just recovered from the 100 pull ups we did in the Angie WOD last week! Great workout!!0 -
Today's WOD
5 rounds
200m run
30 deadlifts
20 double unders
10 kbs0 -
I was wondering what everyone does when they are on vacation for working out?0
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Tuesday WOD:
10 minute AMRAP
3 Thrusters 65lbs
3 chest to bar pull-ups
6 Thrusters
6 pull-ups
9 Thrusters
9 pull-ups
... multiplying by 3 as far as you can go in 10 minutes. add all reps.
Total: 64 reps
After not Crossfitting for almost a whole week, I was feeling it yesterday. Plus I let myself slide off Primal/Paleo for a day and had some Pugliese bread. Oh, I love it. I don't really crave any other bread component besides Pugliese and French bread. It is kind of nice!0 -
June 1st WOD:
AMANDA - 9-7-5 Muscle Ups, Squat Snatch (Rx 95)
Since I can't do either I did muscle up transitions & 55 pound squat snatch
Strength skill was sots press 3 x 20 with pvc & Hanging Power Snatch 3 x 3 (35-55-75)
As for Vacay - CF is so versatile that you don't always need a gym or equipment to workout. Last year I was doing a 3 rounds of 400 m run, 50 sit ups, 25 ring rows (or sub with push ups). There is also many sites that give you "Traveling" WOD's (just google). I just bought one of those fast wire skipping ropes from my affiliate - so I'll definitely pack that this year :glasses:
Robin - I have a loaf of rye bread in the house and it's killing me, taunting me, calling out my name... Oh, you are so yummy delish with butter and Havarti...
I'm hungry now. 0 -
I was wondering what everyone does when they are on vacation for working out?
I usually will do some of the following:
4 or 5 rounds - 400m run, 25 air squats (I may up the run to 800m or up the squats)
100 burpees
a mix of running, situps, pushups
5K or 10K
Pam is right, you can do a lot without gym equipment!0 -
Yesterday was "CrossFit Total"
Back squat, 1 rep Max weight - (95)
Shoulder Press, 1 rep Max weight - (65)
Deadlift, 1 rep max weight -(165)
15 mins ASMRAP
15 sit ups
15 back extensions
100 m run
(5 completed)
The first day I tried crossfit we did should presses and I completed them at 50. It's amazing to see the results so quickly.0 -
Thurs WOD:
Jackie
1000m row
50 Thrusters - 45lb
30 pull-ups mod w/bands
13:14 PR!! Beat my last time by 1:28, yay me! To think I was going to skip today...0 -
I only did 2 WODs this week because I'm preparing for a fitness competition on tomorrow. So the workouts for tomorrow are below, the only thing that concerns me is the strict press of 65lbs (my max is 70lbs). So we shall see! We compete as pairs and the only way a round counts is if both partners complete it. I can't wait!!
Evolution #1; 10 Minute AMRAP
15 Military Press 95 / 65; 15 Box Jumps 24" / 18"
Evolution # 2; 10 Minute AMRAP
20 push-ups / 30 KB swings 55 / 35
Evolution #3; 10 minute AMRAP
40 yard Piggy Back / 40 yard Wheel Barrel
Evolution #4; 10 Minute AMRAP
25 Body Squats / 150 yard sprint0 -
Oh you got this Corinne!
Todays WOD: 21-15-9
deadlift (205 Rx, I did 185)
Box jump (24" Rx, I did 20")
Time 9:48
Our Strength Skills was benchpress, which I failed miserably. I mangled my sciatic, I think it's my sciatic, moving the boulders around and digging an 18' x 14' hole for a garden. My 1RM bench press is 110, but I could barely do 95 today... boo :sad:0 -
Fri WOD
Moore
AMRAP 20 minutes
rope climb (modified)
400m run
max handstand push-ups (modified)
4 full rounds plus rope climb
max HSPU = 13, 10, 10, 10... set another PR, improved by 4 reps!
Sat/Sun will be running for me. Must get motivated to start training for my half marathon.0 -
I only did 2 WODs this week because I'm preparing for a fitness competition on tomorrow. So the workouts for tomorrow are below, the only thing that concerns me is the strict press of 65lbs (my max is 70lbs). So we shall see! We compete as pairs and the only way a round counts is if both partners complete it. I can't wait!!
Evolution #1; 10 Minute AMRAP
15 Military Press 95 / 65; 15 Box Jumps 24" / 18"
Evolution # 2; 10 Minute AMRAP
20 push-ups / 30 KB swings 55 / 35
Evolution #3; 10 minute AMRAP
40 yard Piggy Back / 40 yard Wheel Barrel
Evolution #4; 10 Minute AMRAP
25 Body Squats / 150 yard sprint
We placed second in the competition!! It was an awesome experience!0 -
Yesterday's WOD: Tabata
Deadlift (105lbs)
Handstand
Pushups
Front squat (65lbs)0 -
Corrine - that's amazing that you placed 2nd! COngrats!!!
Yesterday's WOD was 6x 400 m run
between each 400 m run your rest time is the time it takes you to complete the 400 m
SKILLS -STRENGTH 3 x 15 weighted hip extensions +10lbs0 -
Monday WOD:
21-15-9
Overhead Squats (started with 50lb but finished with 30lb, my form was wavering so I lowered the weight)
Burpees
9:33
Skill/Mobility - supermans, hollow holds, kettlebell balancing thing, one arm kettlebell swings0 -
Maybe we can start out by introducing ourself:
Name: Dave
where you live: South Carolina
Time CF'ing: since 9/2010
Nutrition Plan: paleo for a few weeks, then a modified paleo with more carbs before I get too weak.
My athletic background was distance running; always thought CF looked really cool; tried to do workouts on my own before finally joining a real box. The difference is shocking - you cannot match the intensity of doing the WOD with a pack of like-minded (or lost-minded) people! Discovered a lot of weaknesses (or imbalances) due probably to the running. Have improved a great deal and can do things now that looked impossible at the beginning. You all know how that feels, I know.
And like the rest of you, I'm hooked. I am very happy to see so many CF'rs on this blog. Would be interested in teaming up with anyone who wants to do a paleo challenge. I have a difficult time eating properly on my own. Having done 2 paleo challenges with "group accountability" [and Burpee penalties!] I know what a huge difference positive social pressure can make. In fact, it makes all the difference.0 -
How have i missed this thread?0
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Carol - I posted it to you when I started it!
I was wondering where you were and thought you didn't want to share your WODS with us
Dave - I'd join you on your challenge, but I supplement with whey protein isolates, Omega-3 capsules, and I like vodka on Friday night..:laugh: Oh yeah... and I like cheese and I have a fridge full of cheese curds waiting to be devoured. Doesn't seem to be affecting my weight loss much though - I've lost 8 pounds in the last month.
Ps - do you know of any boxes in Myrtle Beach? I'll be vacationing there in July.
Morning WOD lined up - will post later.0 -
Hey - are you still IF'ing? How's it going? I've thought about doing this to improve insulin sensitivity but haven't tried it yet. I know Robb Wolf is a big proponent of it.0
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There is a box in Myrtle Beach -- here's the link: http://www.crossfitmyrtlebeach.com/Site/Welcome.html. Don't know them personally, but it has the appropriate abandoned warehouse / set of "Saw IV" look to it, so it's probably pretty good. I go to Carolina Crossfit in Columbia (awesome). I'll ask one of my trainers about the MB affiliate.
I'm with you on your take on Paleo. I consider both whey protein (a.m. and post-wod) essential, almost as essential as alcohol. I think there is some benefit to limiting dairy overall (maybe) but I don't think isolates would have the same effect as regular dairy. Probably depends on your tolerance. As a permanent lifestyle, though, I'm not going to fully give up wine / beer / etc. I take the Carlsson's liquid fish oil too.
Overall, I think the only 2 problems with hardcore paleo are that a) it can get TOO low carb (anti fruit) in some people's application of it, and b) sometimes the "philosophy" of it gets ahead of what might really work best. I'm really interested in finding a workable and practical balance for myself. I expect what that would be would vary from person to person, too.
I'm up for putting together some kind of challenge as soon as I figure out MFP fully!0 -
Every so often I come across a WOD that frustrates me to the point of tears. Yesterday was one of those days. I am not sure if it was the WOD that frustrated me or my self-conscious/shy personality. Many people stayed after the WOD and were watching as I finished last (typical, at least I finished :-) ) But sometimes that is the one thing I don't like about Crossfit, I don't like people watching me and then giving a half assed clap when I finished (like they had to or something). It made me mad, sad, frustrated, and I almost cried... Sorry for the rant...
Tues WOD:
800m run
400m run backwards
800m run
400m run backwards
19:40
I have no idea what is in store for me today... Definitely looking forward to a day off on Thursday! Plus I get to see my Dad which doesn't happen very often.0 -
Maybe we can start out by introducing ourself:
Name: Dave
where you live: South Carolina
Time CF'ing: since 9/2010
Nutrition Plan: paleo for a few weeks, then a modified paleo with more carbs before I get too weak.
My athletic background was distance running; always thought CF looked really cool; tried to do workouts on my own before finally joining a real box. The difference is shocking - you cannot match the intensity of doing the WOD with a pack of like-minded (or lost-minded) people! Discovered a lot of weaknesses (or imbalances) due probably to the running. Have improved a great deal and can do things now that looked impossible at the beginning. You all know how that feels, I know.
And like the rest of you, I'm hooked. I am very happy to see so many CF'rs on this blog. Would be interested in teaming up with anyone who wants to do a paleo challenge. I have a difficult time eating properly on my own. Having done 2 paleo challenges with "group accountability" [and Burpee penalties!] I know what a huge difference positive social pressure can make. In fact, it makes all the difference.
Hi Dave! Welcome!
I would be into a 30 day challenge. I am "Paleo my way". I, too, am not going to give up my drink for the rest of my life. I also allow myself organic butter and heavy cream on occasion. I usually am pretty straight and narrow Paleo during the week then the weekend to let loose a little bit. It works for me.0 -
Welcome Dave and Carol!!
bobobbin: I had one of those days on Monday. I literally had to take a break because I was emotional and couldn't breathe. I only get that way when we have something in our WOD that I know I can't do (or I'm afraid of doing). The WOD on Monday was Tabata and one of the intervals included 8 rounds of 20 sec handstands with 10 sec rest in between. Well, sounds easy to most but to me it wasn't because I was never able to do a handstand growing up so I knew I wouldn't be able to do one now. So one of my coaches had to lift me on the wall and hold my feet. I was embarrassed to say the least because I was the only person doing it modified. I felt defeated but then remembered that CF is here to expose our weaknesses so we can begin to work on them. So I'm now determined to do handstands and will not rest until I accomplish that goal. So I understand your frustration and I'm sorry your CF team wasn't being supportive.0 -
Yesterday's WOD: 2K row
Time: 9:16
This has not been a good start to my week, I sucked in both Monday's and yesterday's WOD. More of my weaknesses are being exposed and the list is getting too long!0 -
June 8th WOD:
1K run
30 HSPU (I did negatives)
1K row
14:32
** I was slowest too, but I was the only one doing HSPU negatives, while everyone else was doing it on the box... I even did 2 handstand push ups where I was able to get down about 5" and push right back up (with a bit of a kick)... so no skin off my back.
POST WOD Skill: Strength 5 x 3 Heavy Thruster
1) 65
2) 75
3) 80
4) 90
5) 100
practiced some hanging power cleans just with the 45# bar. Good news is my shoulder doesn't hurt anymore doing them.0
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