Community for CrossFitters, by Crossfitters & anyone interes
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Yesterday's WOD: "Helen"
3 rounds:
400m run
21 kettlebell swings (44lbs)
12 pullups
Time 14 min
My first full workout doing kipping pull-ups with no modifications, I am getting stronger.
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June 15 WOD:
3 rounds
500m row
50 push press 45lb bar
30 kb swing 1 pood
10 pull-ups band assisted (grey, thin black)
28:54
A little sluggish today. I took a week off to spend with my Dad. Too much alcohol was consumed, totally felt it today.0 -
Yesterday's WOD:
20 wall balls (14lbs, 10 feet)
400m run
20 wall balls
40m inch worm + pike push ups
20 wall balls
Lunges
20 wall balls
30 tuck jumps
Time: 17 min
What a horrible workout!!0 -
ANYTHING with Wall Balls absolutely sucks (hairy balls)
June 16th WOD
Rowing Intervals
4 x 30 s @ 120%/500m race pace - Rest 90 s
4 x 45 s @ 110%/500 m race pace - rest 2:30
2 x 1:15 @ race pace - rest 2:00
SKILL - Athlete's choice
Bench Press 5-5-3-3-1
45 lbs warm up - 103lbs0 -
Name: Cristina
where you live: Texas
Time CF'ing: About 1 yr
Nutrition Plan: Well, I've tried many things. I've grown much stronger by doing CrossFit, but I can't seem to get the fat off. I carry most of my weight around my midsection and I know that's got to be a symptom of my fluctuating diet. My trainer always says, "if you want to lose weight, cut off an arm." They are adamant about not counting calories. I tried doing all protein and amino shakes for about a month and trimmed down some, but not enough to keep that up for any longer. Plus, without weighing myself I had no idea if it was really doing anything because I was just so bloated all the time. I tried Paleo, but I lost my zest for cooking when my apartment always smelled like meat...I just joined MFP today because I am just convinced that maybe I'm different than everyone else at the gym and I need to count some calories! So, at this point I'm just trying to focus on mostly protein and fiber intake however I can get it so I can continue to see improvements in my WODs but also in my waist line! I hope I see some results by counting everything because, as my past indicates, my sweet tooth will get the best of me if I don't see some results!0 -
Do y'all enter your WODs in your log and if so, is there an average calorie burn you enter and do you actually try to consume all of the extra calories it says you "earned"?0
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Hi Cristina - Welcome. Firstly - that is crazy about your affiliate won't let you count calories. There are some boxes like that out here - only allowing a Paleo diet - most members left and found our box. Our box advocates 1 size does not fit all: highlights the good parts of eating Primal, but insists you find something that works for you.
By storing around your mid-section, sounds like you may be Insulin resistant. I'm cut my carbs down to about 12-15% of my daily allowance, I allow the dairy I enjoy eating but have pretty much cut out fruit because of the sugars.
I wear a HRM - so I enter my WOD as a new workout and enter the calories. I think some people use the "circuit training" option for a close estimate of what you are burning.
HTH!0 -
Tabata!
Knees-to-elbows
medicine ball cleans (14lb)
push-ups modified
kettlebell swings (1 pood)
Total: 24
I really like Tabata's. I think it is the short bursts of work and a small rest that works well for me.0 -
June 18th WOD:
300 double unders + 5 burpees every other minute until finished
Time: 20 minutes0 -
Last night's WOD
run 1 mile - I don't run, so I rowed 1500m instead
AMRAP 15
5 KB Sotts Press (each side) (I ended up using the 10lbs KB. I could have done more on the right side, but not the left, and I didn't want to be unbalanced)
10 split squats
15 American KB swings (I started with the 25 and switched to 20. I was just too out of breath.)
I did 5 rounds. Since I'm recovering from a head cold that has gone to my lungs, and I'm battling terrible allergies, I figure this isn't too bad.0 -
bump to read later!0
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Name: Toni
where you live: CT
Time CF'ing: 1 yr
Nutrition Plan: Paleo
Crossfit, only way to workout0 -
Anyone here familiar with or use the WOD club website??0
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Anyone here familiar with or use the WOD club website??
No Ma'am! Is it similar to the travel WOD ?0 -
Bumpity Bump!
My schedule has been awful with my kids lately so I am just getting back in today from a one month break (not from working out, just from my Crossfit box).
Today's WOD was awesome!
3 rounds for time:
30 squat cleans (did low weight - 45lbs - to make sure I could handle it and boy, it was tough enough)
30 pullups (did jumping)
800m run
I finished in 32 minutes. It was rough and I was very sweaty!
Then we did an "after party" which was a circuit (no rest between sets) of the following:
24 rows
24 squats
24 lunges
24 situps
15 rows
15 dips
15 back extensions
120 reps of jump roping0 -
June 20th WOD
15 m AMRAP
5 pull ups
10 burpees
15 box jumps
6 rounds +5 pull ups
Strength skill: back squat
5 x 95
5 x 115
5 x 125
3 x 135
3 x 145
3 x 1550 -
Sat June 18 WOD:
21 ring dips modified with medium orange and thin red bands (movin' up from thick green!)
21 back squats 85lbs
800m run
15 ring dips
15 back squats
600m run
9 ring dips
9 back squats
400m run
26:380 -
I'm not familiar with travel WOD. I will have to look into it. WOD club is a site where you can keep track of your times and they post WODs and the people with the best time for each workout. It is like a social networking & tracking site for crossfitters.No Ma'am! Is it similar to the travel WOD ?0
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June 20th WOD:
15 push press (65lbs)
1 pull ups
13 push press
3 pull ups
11 push press
5 pull ups
9 push press
7 pull ups
7 push press
9 pull ups
5 push press
11 pull ups
3 push press
13 pull ups
1 push press
15 pull ups
Rx, Time: 15 min0 -
I'm not familiar with travel WOD. I will have to look into it. WOD club is a site where you can keep track of your times and they post WODs and the people with the best time for each workout. It is like a social networking & tracking site for crossfitters.No Ma'am! Is it similar to the travel WOD ?
Ahh! Our affiliate uses beyond the whiteboard! beyondthewhiteboard.com0 -
AWESOME!!!!!June 20th WOD:
15 push press (65lbs)
1 pull ups
13 push press
3 pull ups
11 push press
5 pull ups
9 push press
7 pull ups
7 push press
9 pull ups
5 push press
11 pull ups
3 push press
13 pull ups
1 push press
15 pull ups
Rx, Time: 15 min0 -
WOD:
Warm-up
Row 400m
10 Box dips
10 Pull-ups
15 OHS w/PVC
Stretching and discussing class for the day
Strength/Skill
Death by Ring dips
WOD
"Nancy"
5 rounds for time of:
400 meter run
15 Overhead squats
Recovery
Short yoga sequence
Little nervous because I'm not a runner yet... so I have to walk the 400 meters. I feel so slow. Gotta push through this wall today and get her done, kinda excited this is my first CrossFit Girl. Only started last week and I'm in love with it.0 -
June 21st WOD: 4 rounds
400m run
21 box jumps (24 inch)
15 deadlifts (130lbs)
9 wall balls (14 lbs, 10ft)
Time 21 min0 -
Little nervous because I'm not a runner yet... so I have to walk the 400 meters. I feel so slow.
I'm not a runner, either. I have terrible shin splints and running is just too painful. So is jumping rope and several other things we do. My trainers are all aware of my limitations, and when things hurt, I just let them know. They've usually come up with something else I can do in advance. (For my O-lifting warmup, she always has us jump rope, but she has me to low box jumps instead. For CrossFit, she usually has me to mountain climbers instead of jumping rope. The other day we had to run a mile and she had me instead row for 2K.)
But hey, you're doing it! That's the important part. Glad to hear you're loving it!0 -
Trainer had me row, and to make it fair to the runners, I did 500m and 45lbs on the OHS.
I finished in 22:26. (I finished before the avid runner, and the volunteer firefighter.)
First ever CrossFit Girl, crossed off.0 -
Trainer had me row, and to make it fair to the runners, I did 500m and 45lbs on the OHS.
I finished in 22:26. (I finished before the avid runner, and the volunteer firefighter.)
First ever CrossFit Girl, crossed off.0 -
June 22nd - MURPH
1 mile run
100 pull ups (subbed with jumping pull ups
200 push ups
300 squats
1 mile run
51:13
we were allowed to split up the 100-200-300 as we wanted. I did 20 rounds of mini CIndy. 5-10-15. The last mile run was killer as my hamstrings were fried from the 300 squats.0 -
Today sucked because I flippin' hate thrusters!!!
Warmup 400m run, 20 pushups, 20 overhead squats, 20 shoulder dislocates, 20 pullups
WOD:
20m AMRAP
10 thrusters (40lbs)
10 knees to elbows
Completed 10 rounds
Afterparty: Run 200m with 25lb+ sled (1:25)
20 back extensions0 -
June 22nd - MURPH
1 mile run
100 pull ups (subbed with jumping pull ups
200 push ups
300 squats
1 mile run
51:13
we were allowed to split up the 100-200-300 as we wanted. I did 20 rounds of mini CIndy. 5-10-15. The last mile run was killer as my hamstrings were fried from the 300 squats.
HOLY MOLY! I have yet to do a true murph. I've done the mile run and then 50 pullups and 50 squats, but no mile after. That is one hard workout!0 -
June 22nd - MURPH
1 mile run
100 pull ups (subbed with jumping pull ups
200 push ups
300 squats
1 mile run
51:13
we were allowed to split up the 100-200-300 as we wanted. I did 20 rounds of mini CIndy. 5-10-15. The last mile run was killer as my hamstrings were fried from the 300 squats.
You're my hero!!!!0
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