Community for CrossFitters, by Crossfitters & anyone interes

Corinne_Bruce

6/30/11 WOD: 20 min AMRAP "Cindy"

5 pull ups
10 push ups
15 squats

Completed 14 rounds plus 5 pull ups

Rx- no modifications

Sbiscotti

Today's WOD:

5 Rounds

7 Deadlifts (275/185)
14 Toe-to-Bar
150 m run

Score: 10:10 (165, 30 situps instead of 14 toe-to-bar)

Hands so torn up I couldn't grip the bar worth crap. Probably a good thing though since I'm going in for my rotator cuff and lat MRI this afternoon.

Sbiscotti

Yay new people at the gym this morning. A mother came in yesterday with two of her teenagers to inquire about CrossFit. I was so glad to see them at this morning's wod.

Today:

"Grace"
30 Clean & Jerk (135/95)

5 min recovery

3 rounds:
50 m farmer's walk (53# kb in each hand)
20 pushups
50 m farmer's walk
20 situps
50 m farmer's walk

Score: 3:32 Grace; Total 16:47

I only did the cleans instead of Clean & Jerk, and did ring rows instead of pushups.

MRI showed some small tears in my left rotator cuff. 4 weeks out minimum doing physical therapy and then we'll reasses. Sooo not happy. This means no kb swings, no pullups, no pushups, no presses, no swimming, etc. etc. Not a happy girl. But just grateful that there's no need for surgery.

Hope everyone's having a happy 4th weekend.
20 squats

XFitMojoMom

I forgot to post Friday's WOD

Tabata This:
20:10
Squats
rowing for calories
pull ups
sit ups
push ups

score is your lowest # on from each = 40

XFitMojoMom

July 4th WOD
800m run
*30 muscle ups
800 m run

*sub for muscle ups is 90 pull ups & 90 ring dips

21:19

Trying to get in a final 5 days in a row before vacation. I was going to seek out CF Myrtle Beach but my knee is angry, I tweaked my quad picking up my 3 year old so I think my body is telling me ENOUGH...
I will bring my speed rope and kicks for some cardio though

bobspdx

Robin - are you doing anything for your knee right now? I'm icing and foam roller (thinking it's partially to do with my ITBand).

Sorry Pam! I have been a little MIA lately. I am rolling out my IT band. I have a humongous knot just above my knee that is taking some time to get out. I usually roll for 1 minute then just lay on that knot for another minute kind of rocking back and forth. Then I take a 45lb bar and roll out the inside of my leg (I don't know what that is called). HURTS!!!! But it is making my knee feel better.

bobspdx

Friday's WOD totally did me in. I have been resting ever since and my arms are so swollen. I had T-Rex arms all weekend and could not straighten them.

July 1 WOD
50 pull-ups (started with gray/red band but had to move to gray/blue band because of the amount of PU)
10 burpees
40 PU
20 burpees
30 PU
30 burpees
20 PU
40 burpees
10 PU
50 burpees
39:38

I just returned today but still can't do much with my arms until this swelling goes down. At least I can straighten my arms, LOL!
July 5th WOD
3 rounds
400m run
30 overhead squats (25lb bar)
30 box jumps 12"
25 minutes or so.

XFitMojoMom

T-REX ARMS!! Great description!!

July 5th WOD/ 3 rounds for time

12 Front Squat (95#) *
12 burpee pull ups

*modified with 135# deadlifts

8:59

Short WOD - but tough!

My nutrition has been anything but stellar this passed week... shocked I haven't gained weight! While the husband was away I got into two high end bottles of wine, Pizza (with bacon & pepperoni!!), chocolate and macadamia nuts. While I feel puffy, the scale didn't change. Doing all water base veggies and fruits this week (with lean proteins of course)... but no outside cheats. Next week is vacation and while it's easy to eat primal on the road - it's hard to stay away from the temptations!!

bobspdx

T-REX ARMS!! Great description!!

July 5th WOD/ 3 rounds for time

12 Front Squat (95#) *
12 burpee pull ups

*modified with 135# deadlifts

8:59

Short WOD - but tough!

My nutrition has been anything but stellar this passed week... shocked I haven't gained weight! While the husband was away I got into two high end bottles of wine, Pizza (with bacon & pepperoni!!), chocolate and macadamia nuts. While I feel puffy, the scale didn't change. Doing all water base veggies and fruits this week (with lean proteins of course)... but no outside cheats. Next week is vacation and while it's easy to eat primal on the road - it's hard to stay away from the temptations!!

My nutrition has been atrocious. I think it is the reason I got super bad T-Rex arms. Usually, it lasts a day. This time it has lasted for multiple days. I feel puffy but my clothes fit just fine. I am trying to stay mostly clean until vacation, come on July 22!! During vacation, I hope to stay as clean as I can with alcohol. LOL!!!

Enjoy your vacation Pam!!

Sbiscotti

Robin that pullup wod looks killer/like fun. Can't wait for my shoulder to be repaired so I can get back to work on those!

Yesterday's WOD:

3 rounds

30 KB Swings (53)
30 Wall Ball

I did 30 Goblet Squats instead (stupid shoulder)

Score: 13:00 (53# KB).

Oh this morning was a trial in patience. The kids were complaining because it was hot and only two of them wanted to finish the workout. We had siblings arguing. Geez louise. It is one thing to motivate adults when the WOD gets hard, but chitlins are an entirely different story. Plan on taking it out on my WOD this evening, but sure as heck glad I ran 3 this morning to give me the energy to coach.

Corinne_Bruce

Robin that pull-up workout sounds painful!!!

7.5.11 WOD:

Squat Cleans 5-5-5-5-5

45-65-75-85-105lbs

Sbiscotti

Yesterday's WOD:

800 m run
30 Clean & Jerk (135/95)
800 m run

I only power cleaned. 3 more weeks until I can use my shoulder again.

Score: 12:55

Does anyone of suggestions for movements I can incorporate that won't fry my legs so much. With my left shoulder out, I feel like my Iegs have been constantly fried between squats of every form, box jumps, running, etc. Maybe it's time to bring some dumbbells into the gym and do one arm presses and snatches.

-O

XFitMojoMom

July 6th WOD

50-40-30-20-10
Wall Balls (14)*
Box Jump (20)
KBS (16kg)
*modified with push press 35lb bar, 1 legged box jumps on 16" Box
TIME 33:09

Have you tried turkish get ups? pretty challenging and not hard on the shoulder. - what about GHD sit ups - or do a WOD like Annie?

Corinne_Bruce

7.6.11 WOD: 3 rounds

400m run
21 burpees

Very short workout! Time: 12 min

bobspdx

July 6th WOD

50-40-30-20-10
Wall Balls (14)*
Box Jump (20)
KBS (16kg)
*modified with push press 35lb bar, 1 legged box jumps on 16" Box
TIME 33:09

Have you tried turkish get ups? pretty challenging and not hard on the shoulder. - what about GHD sit ups - or do a WOD like Annie?

We have done turkish get ups before. I agree that they are pretty challenging and take a great deal of concentration (for me). I like them though. We typically just do regular situps because we don't have enough equipment for everyone to do GHD situps. I have also done Annie but modified, I can't do double unders so I have to do 3x single jumps.

Sbiscotti

Today's WOD:

"Christine"
3 Rounds
500 m row
12 Deadlift (Bodyweight)
21 Box Jumps (20")

Score: 12:42 (145# DL)

Followed by a 2 mile run

I can do the Turkish Getups on my right side, but because the form requirements I just feel like you can't do them at the same intensity as a good replacement for something else in a wod.

Like today - our gym wod was:

5 Rounds
20 pullups
20 pushups
150 m run

I could do inverted ring row as a sub, but 40 of those X 5 just didn't feel comparable. So my coach had me do Christine. "Annie" is one of my favorite wods. Will probably do it again in the next week or so. My best time on it so far is 8:30, but that was when I couldn't do more than 30 double unders unbroken. So hopefully it will have improved.

Hope everyone had a good day!

-O

XFitMojoMom

July 7th WOD:
10min AMRAP
2 DL @ 65% of your 1RM
10 plyometric push ups on 45lb plate

12 rounds + 2 deadlifts
(DL weight #165)

SKILLS practice POST WOD was double unders. Since I can do those in my sleep, I "skipped" out on the post wod skills - I had to drive my Mom to the doctor anyway.

Opal - we have similar ANNIE times. I want to get it down to the 6's... I missed the recent round of Annie (done on the weekend) I'm sure I can break the 8's - I'm easily doing 30-40 unbroken double unders now!

Corrine - how's married life?

Corinne_Bruce

7/7/2011 WOD:

800m run
100m suicide

3 rounds:
12 front squats (85lbs)
12 burpee pullups

Time 9 min

7/8/2011 WOD: "Diane"

21-15-9

Deadlift (135lbs)
HSPU (modified: walked up the wall for the 1st set 21 times then elevated pike pushup for the 15 and 9 rep)

Today's workout sucked!!! I don't like being upside down plus I'm weak in the shoulders which made this one of the most challenging workouts for me

Time 22 min


XFitMojoMom: Married life is great, I'm just trying to find that balance without having to give up too much (i.e. crossfit)

kdiamond

I was not feeling strong this morning...ugh

Warmup: 800m run, 20 ring dips, 20 jumping jacks, 5 wall walks, 15 KTE

WOD:

On the minute each minute, 5 burpees, followed by thrusters to get to 100 total thrusters

This was a really hard one, as burpees and thrusters are the WORST!

I only used a 40lb bar too, the RX was 65 but there was no way that was happening.

I finished in 23 minutes, had I used a heavier bar it would have been double that I think.

Then the afterparty we did 3x 1-minute weighted planks with 35lbs.

Sbiscotti

So there was no way my shoulder was doing "DT" today so instead:

"Annie"
50-40-30-20-10
Double Unders
Situps

Score: 5:35 Rx'd! Sooooo happy about it. And what's funny is that I still broke on double unders. Which means I know that if I could ever get the double unders unbroken, I can get this in sub-5. I know this should be about competing against yourself, but the cherry on top is that is 1 second faster than the PR of an old coach who i had a falling out with. Brought a bit of a smile to my face. Awful I know.

After Annie I did 5x10 Back squat (super light because my legs have been fried - 100#) and ran 15x100 m sprints.

Hope everyone caps off the week well!

-O

bobspdx

7/8/11 WOD
5 rounds
50m overhead walking lunges 25lb
21 burpees
just over 20 minutes, forgot to check my time

Sbiscotti

Team WOD:

20 min amrap

1P - 500 m row
2P - amrap - 3 burpees, 6 box jumps (20"), 9 KB swings (35#)

My friend Emily and I were teamed up. We rowed 4,114 m and got in 19 rounds + 2 burpees of the 2P.

It was a lot of fun but such a killer. And then a couple of us went for a 5 mile run afterward.

But now i'm sooo looking forward to a rest day.

Sbiscotti

Today's WOD

800 m run

15-9-6
Power Snatch 75# for women, don't remember the men
Box Jump 24"
T2B

800 m run

So b/c of my still wonderful rotator cuff I did Right Arm KB Snatch 26#, and 4:1 situps to T2B

Time: 17:01

Good workout overall

kdiamond

I really enjoyed today's WOD!

AMRAP 20 minutes

10 push press (45lbs)
10 kettlebell swings (25lbs)
10 box jumps (18")

Finished exactly 11 rounds. I was wiped. Almost didn't make those last 10 jumps.

Then for the afterparty we did 3 rounds of 40m sprints.

#1: 6.8 seconds
#2: 6.6 seconds
#3: 6.3 seconds

Shizzman

Hey - glad to hear there was interest in starting a thread! We are without a doubt, a special breed :glasses:

Just to be clear - we can use this thread to post our daily WODS, talk about our PR's, our DNF's, and of course some of our goals. It would be nice to also share what nutrition plan you are following and the results you are seeing by eating this way. This is a place to encourage our peers - not a competition of who is faster or can lift heavier.

Maybe we can start out by introducing ourself:

Name:
where you live:
Time CF'ing:
Nutrition Plan:

Looking forward to meeting you all and growing our 'community'...:drinker:

Name: Maxwell or Max
where you live: DC metro Area
Time CF'ing: I've been following the CF community for a long time, but only recently started trying a few of the workouts...my plan is to join my local CF next month (I'm quitting my gym tonight and want to finish out my old membership)
Nutrition Plan: Haven't really decided to go with a specific diet

bobspdx

15 min AMRAP
1 Rope Climb or 3 modified
10 ring dips, modified with small orange band
20 Wall Balls 14lb

I was not feeling it today... 4 rounds + through 10 Wall Balls

My knee is killing me. My IT band is a huge knot. I am done running more than 3 miles in a single stretch, too much for me.

mnext7e

Name: Missy
where you live: Garfield NJ
Time CF'ing: One month
Nutrition Plan: Paleoish


I honestly believe we are a special breed. I love CF and my Crossfit ACT Family. Off the bat they made me feel so welcomed. Of course the work outs kicked my *kitten* but the feeling you get after was amazing!.

I'm so glad I found this thead!


Created by MyFitnessPal.com - Nutrition Facts For Foods

bobspdx

7/12 WOD

21 Deadlifts 95lb
50 air squats
21 Push Press 45lb
15 DL
50 squats
15 PP
9 DL
50 squats
9 PP
14:28

Knee is feeling better even after all those squats. The knot in my IT band is getting smaller too with rolling it out. Thank goodness!

kerriBB37

Yesterday was my first day back to CrossFit after taking 5 days off (went out of town to be in my bestie's wedding) and WOAH was it a killer workout. One of our members is Ex-Marine and it was his 33rd birthday so he picked a Hero WOD.. "Chontosh" It was crazy hard and I almost threw up multiple times! I LOVE IT!

WOD:
3 rounds of 6 stations

Everyone does max reps at a station while one person does walking DB lunges (20#) for 60 meters; then switch/rotate when lunges are done

Other stations:
renegade rows with push up (20#) (1 rep is both arms row and push up)
ball slams (25#)
DB push press (17.5#)
KB swings (35#)
rest

Total reps by me: 259!

Sbiscotti

Today's WOD:

15 min AMRAP

10 burpees
10 pullups (ring rows for me)

Total: 9 Rounds + 3 burpees

Only 2 1/2 more weeks until hopefully I'll be cleared to use my shoulder again!!!