WOD
Replies
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11/25/2011
Split Jerk was the skill - not my RM but my last single was 80. Need to focus on dropping faster.
WOD
5 Curtis P's
50 Double Unders (150 singles for kids like me 3:1)
50 Butterfly Sit Ups
4 Curtis P's
40 DU
40 Sit ups
3 Curtis P's
30 DU
30 Sit Ups
2 Curtis P's
20 DU
20 Sit Ups
1 Curtis P
10 DU
10 Sit ups
14:51 with 45#, singles, and ab mat ... COULD'VE gone a lil heavier - originally thought they were over head lunges but they're front rack; could've thrown 15's on instead of 10s. Goal was to finish under 15.0 -
Today was a ***** of a workout.
LEFTOVERS
75 each
Leg lifts
Elevated pushups
Fran (just once through, I used 35lbs for the thrusters, jumped for the pullups)
Toes to bar
Overhead weighted lunges
Very fast side box jumps
kEttlebell swings (25lbs)
Ring rows
Situps
I actually started on V and got through 15 on Fran before she called time. I wish I'd been able to finish.
I was feeling kinda wussy on Fran because I did only use 35lbs, but I was 35 minutes in and feeling pretty beat. Looking back on it, I think I was only one of two or three women in the class that used more than 15lbs. for the thrusters. I also could have used more weight for the KB swings, but I couldn't find the 30lbs KBs when I was looking and I wasn't sure that I wanted to go with 35lbs with that long of a workout. I probably should have, though, because my form is so much better with the heavier weight.
It was a killer workout: one of those that just leaves me feeling wiped out but like I can do anything. <-- this is why I love CrossFit0 -
!Missing it around here and around my box. You know how crossfit is like a family...
Anyway, arm is mostly healed, doesn't hurt anymore, and I'm ready to get back Monday. Can't wait!!0 -
today i learned how to do hanging power snatches...can do more weight next time but did well with the mechanics. doing it at YMCA and don't have the bumpered plates and dropping is frowned upon0
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I just found this wod, and I think it would be a good one for tomorrow.. Hopefully I can breath better tomorrow..pushups today with a runny nose was far from attractive
3 rounds for time:
15 OH Squats
15 L-pullups
15 split jerks
15 ghd situps
15 hang cleans
15 back extensions
This should work off all that Thanksgiving Turkey 0 -
Our box had a Thanksgiving day WOD where family members were invited. We had about 115 people (many of which were tiny tots). Still it was a huge undertaking. We worked for 18 minutes amrap, :90seconds on, :10 rest for each of the following:
Rowing
Push-ups (hand release)
box jumps
sit-ups
slam balls
kettle bell swings
burpees
one-armed dumbell press
squats
Fun time. Obviously the kids did not participate.0 -
I don't even know where to post this, but some days I get so f**king pissed off at CF. Today was one of those days. Did Lynne, which was fine, but oly class after left me frustrated to the point of tears. Why, oh why can't I get certain lifts? Grrrrrrrrrr!!!!!!!0
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I don't even know where to post this, but some days I get so f**king pissed off at CF. Today was one of those days. Did Lynne, which was fine, but oly class after left me frustrated to the point of tears. Why, oh why can't I get certain lifts? Grrrrrrrrrr!!!!!!!
I know exactly what you mean. For a while, it seemed like every time I'd lift, I was doing better and better. Then I had a long streak of not even getting close to my PR.
The lifts are hard, and the form so particular and exacting. It takes a while and lot of hard work. Eventually, it'll just click and you'll get it.0 -
From Yesterday
Crossfit Total
85# squat (40# PR)
50# press (10# PR)
155# dead lift (40# PR)
Total: 290
Feeling awesome... not bad for only 3 months at crossfit.0 -
Started my first day at CrossFit Music City after the tiresome move from Tuscaloosa to Nashville.
WOD
300 m row
20 push press (135/95)
300 m row
15 push press (135/95)
300 m row
10 push press (135/95)
300 m row
5 push press (135/95)
Score: 9:17 (65#) – Didn’t look at the people’s scores on the whiteboard before I started, and miscalculated my weight. Probably should have done 85#.0 -
From Yesterday
Crossfit Total
85# squat (40# PR)
50# press (10# PR)
155# dead lift (40# PR)
Total: 290
Feeling awesome... not bad for only 3 months at crossfit.
40# PRs on 2 lifts! way to rock it girl! that's is AWESOME!0 -
today is rest day...thank god!
yesterday
5 rounds
5 hanging ring ext (i don't have rings so i did assisted with trx straps and it worked pretty well)
5 forward rolls
5 backward rolls
10 sots press with 15#
in 13:20
you wouldn't think that sounds so bad but the forward/backward rolls really messed with my equilibrium while doing them and i am so sore i can barely move today. when was the last time you did forward or backward rolls? i would guess it was 4th grade for me!!!!0 -
From Yesterday:
WOD
3 rounds
10 Deadlifts (275/165)
50 Double Unders
Score: 4:14 Rx’d+ (175#) – Ended up doing 175 because Rebecca (my new training partner at CrossFit Music City) and I both can’t add. Using 35# women’s bars is really throwing my math off, so I ended up above Rx weight.
Skill
Pullups – 12 min amrap, rest 30 sec. everytime you come off the bar
Score: 48 pullups – RIP!!
Olympic Lifting Class
Snatch 3-3-2 [3-3-3-3]
Strict Press 3-3-2 [3-3-3-3]
Back Squat 3-3-2 [3-3-3]
Stacey Greenway is the Olympic Lifting coach at CrossFit Music City. Honestly, he's one of the big reasons I picked CrossFit Music City to train at. I know how much good technique can improve your lifting and overall CrossFit wheelhouse. Stacey had me work on my snatch technique for almost 40 minutes, going over every point of performance. It was amazing how he could watch me and see exactly what I’m doing wrong and correct it in the moment. My brain is as tired as much as every muscle of my body from thinking about and engaging every muscle in every lift.
I’ve never really worked on strict press – always done push press and push jerk. I did the sets using 50#. For the back squat, Stacey had me focus on using my hips like an elevator – truly having them going straight up and down. I was doing 135, but Stacey had me drop to 115 to really focus on keeping my chest up on the way up. Great hint that he gave me – just like in front squats you shove your elbows up to keep your chest up, works for back squats as well.
LOVING this O-lift class.0 -
Stacey Greenway is the Olympic Lifting coach at CrossFit Music City. Honestly, he's one of the big reasons I picked CrossFit Music City to train at. I know how much good technique can improve your lifting and overall CrossFit wheelhouse. Stacey had me work on my snatch technique for almost 40 minutes, going over every point of performance. It was amazing how he could watch me and see exactly what I’m doing wrong and correct it in the moment. My brain is as tired as much as every muscle of my body from thinking about and engaging every muscle in every lift.
I’ve never really worked on strict press – always done push press and push jerk. I did the sets using 50#. For the back squat, Stacey had me focus on using my hips like an elevator – truly having them going straight up and down. I was doing 135, but Stacey had me drop to 115 to really focus on keeping my chest up on the way up. Great hint that he gave me – just like in front squats you shove your elbows up to keep your chest up, works for back squats as well.
LOVING this O-lift class.
I love O-lifting! It's my favorite class. (I love it so much I got myself a nice pair of shoes for it.) We'll spend a whole hour working on just one lift, alternating lifts each week. I love it. My trainer is the same way. She can see me do one lift and point out something little that I'm doing wrong and offer great suggestions on how to correct it.
I never thought about keeping elbows up for the back squat. I may have to try that. It seems like every time we've gone weighted squats in a class lately it's been front squats.0 -
Hmmm, I think I would need to see a BS done in that way to understand how to do it. As it is, I find the arm/shoulder position very awkward and uncomfortable on my shoulder - driving my elbows forward would hurt! but, I'll try it with a low weight in my home gym... Strict Press is tricky! When you are struggling to press that weight over your head, it's natural to want to dip and press it out! I think our box was planning to offer an O-lift class with a Russian Olympic lifter starting January. I told them I was interested.
I'm only 4 days from getting cleared to go back. I did some lifting in my home gym last night and it felt good! I had no pain or pressure (only when I did leg curls)0 -
Last nIght's WOD:
15 Turkish Get Ups (35/25) -right
30 KB Swings
15 One-Armed OH Squats - left
30 KB Swings
15 One-Armed OH Squats - right
30 KB Swings
15 Turkish Get ups - left
Score: 14:49 rx'd
This morning got in my wod early since I'm traveling right after work
WOD
300 double unders (900 singles) as fast as possible
w/ 5 burpees every minute (so when the clock hits a minute, stop jumping and do 5 burpees for resuming jumping)
Score: 7:43 rx'd0 -
WOD
300 double unders (900 singles) as fast as possible
w/ 5 burpees every minute (so when the clock hits a minute, stop jumping and do 5 burpees for resuming jumping)
Score: 7:43 rx'd
Doesn't even sound fun, especially since I'd be doing singles - but that seems like a great time that you got0 -
Yesterday's WOD going back to CrossFit Tuscaloosa
50 Wall Balls (20/14)
40 Burpees
30 KB Swings (53/35)
20 Box jumps (24”/20”)
10 HSPU
20 Box Jumps (24”/20”)
30 KB Swings (53/35)
40 Burpees
50 Wall Balls (20/14)
Score: 21:35 (3 abmat HSPU/14/35/20”)0 -
Modified Severin this morning
10 sets of
5 pull ups
10 push ups
500m runs
51:57
slow time but something I'lldefinately improve on0 -
7 sets of 5 deadlifts
for time:
50 situps
50 double unders
50 situps
50 walking lunges
50 burpees
50 situps
Finished in 16 minutes.0 -
12/5/2011
BenchMark "FRAN"
40# and blue band, then blue and red band
6:39.
First time ever meeting up with Fran ... there will be a 2nd date0 -
AM Training (6:00 am)
Warm Up
500 m row
2x10 sec saigon stretch
2x50 mountain climbers
50 m walking lunges
15 Goblet Squat
500 m row
WOD
15 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
12 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
9 Back Squat @ 65% 1 RM
50 m OH walking lunges (45/25)
300 m row
Score: 14:41 (100# - not 65% of my 1RM but I’ve scaled back the weights lately while I start this Oly-lift class to really focus on my form)
PM Training (7:00 pm)
Oly Lift Class
Squat Clean 3-3-3 [3-3-3-3] - 85#
Push Press 3-3-3 [3-3-3-3] - 55#
Front Squat 5-3-3 [3-3-3] - 100#
Skill Work
Pullups - 12 min amrap, 30 sec rest every time I came off the bar
Score: 50
Pretty happy that my pullups are definitely getting better. Stacey and I were talking about how it’s a mental struggle for me to be scaling back so much on weight. I could muscle through multiple reps at 105 for power cleans, so why only do 85# for squat clean? But he reminded me how important it was to focus on the technique - to really get solid in my form so I don’t plateau. Solid foundation, solid form, solid lift, all lead to solid improvement. I guess that’s part of why my skill work is so important to me. I can see the progress I’m making there. 50 pullups is more than the 48 I did last week. It definitely felt better too. I got at least 3 pullups on every set - but I took more than the 30 sec. rest because my hands were hurting so bad.0 -
12/05/11 WOD
Deadlifts, Handstand Walks
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
8:580 -
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Time: 8:240 -
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Time: 8:24
I just saw a video of this and thought it was a super good work out ... and by good I mean painfully miserable. I suggested it to my coach.0 -
"Wood-RIP"
3 rounds
400m run
10 burpee with box jump
10 sumo deadlift with high pull (30#)
10 thrusters (30#)
1 min rest
did for time 17:55 (counting the rest time)0 -
From yesterday. I've been once in 3 weeks and boy could I tell...
Warm-up: 10 KB Deadlifts (70/50lbs), 10 OHS (PVC), 10 Dislocates, 10 Leg Swings x3
Press: Heavy set of 5 - 50# ( not bad since last monday during Crossfit total my 1rm was 50#)
Push-Press: Heavy set of 3 (55# - 10# PR since September)
MetCon – 4 Rounds for Time:
30 Seconds on – 30 Seconds off
KB Swings (70/50lbs)
Follow Immediately
100 sit-ups
Used a 25# KB - completed 54 swings
Finished all in 9:36 - lowest time on the board which was a little upsetting. Suppose that is what I get for not coming...0 -
12/7/11 WOD:
10 rounds for time
3 weighted pull ups (30 lbs for women)
5 strict pull ups
7 kipping pull ups
Since this is first WOD since my surgery I had to massively scale it to a 3 pt ring row - and only did 7 rounds. 9:44
I decided to do 100 double unders while everyone else was finishing their WOD
What I learnt: I've lost all torso flexibility. Leg swings and supermans were almost impossible. Sit ups did not hurt, but push ups did. I will likely start some hot yoga just to juice up my torso and regain some flexibility through my core.0 -
Warm-up: Foam Roll T-Spine, Banded Hip Flexor/ Shoulder/ Rack Stretch, [10 Little Mermaids, 10 Spiderman Lunges, 10 Ring Rows, 1 OHS with 3 Dislocates x5 (PVC) x2]
Front Squat: 3×5 50#
MetCon – For Time:
30-20-10
Deadlifts (50% 1RM) 75#
Box Jumps (24”/18”) 12" box
8:320 -
12/7
warmup
10 min AMRAP
9 jumping jacks
8 lunges
7 mountain climbers
6 flutter kicks
5 shoulder dislocates
4 squats
3 hand release pushups
2 laps (80m each)
1 burpee
(I did almost 4 rounds, one lap and one burpee short)
100 pushups for time (4:33)
4 rounds :45/:15, rotating after each activity
plank (I did my first 45s plank ever!)
low box jumps (started as side jumps, but those were killing my shins, so I switched to regular)
toes to dumbbell
laps
wall sits (so close to 45s on the first 3, and then managed to hold it for all 45s on the last for the first time ever!)0
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