WOD
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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 -
12/8
CrossFit Total
Back Squat
1: 145
2: 155
3: 165 (failed attempt)
Shoulder Press
1: 70
2: 75
3: 80
Deadlift
1: 170
2: 185
3: 195 (failed attempt)
Total Score: 420
(My previous score was 85/60/115=260)
I am so proud of myself.0 -
Hi guys i joined crossfit last week and love it so far. Two concerns everything sounds like a foreign language. I am also worried about bulking up. I know women have to lift weights to reduce body fat but im very muscular. I have manish peeks and shoulders. Will i get lean?0
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Last nights WOD
500m row
50 x Box Jump 20"
50 x PushUps
50 x Situps
50 x Jumping Pullups
50 x GHD Back Extension
50 x Ring Dips (blue band)
20 x Turkish Getups 20#
26:400 -
WOD
7 rounds of
3cleans (i did 45#)
4HSPU
8:30
i did the HSPU against wall and actually did them for the first time! ok...they were mostly partial but my head did touch the pad a few times and the last time i did them i just held the handstand against the wall because i couldn't do push ups!0 -
tonights WOD
15 minutes as many rounds as possible
12 x hang power cleans
9 x front squat
6 x push press
I got in 8 full rounds. was using a 10kg bar with 5kgs weight added0 -
double post.0
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We did WOD games , which is a competition across Australia that our Box has entered. Although Im new and are not part of this i still did the WOD.
WOD 5
The "Chuck n Roll"
Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.
Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.
This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.
You must complete at least 1 rep of Burpee Deck Squat within each 3 minute block to continue...
I completed 5 with 19 Burpees , I actually completed 6 sets of shuttles but failed at completing one burpee to continue.0 -
1/17
deadlifts
5 empty bar
5 50%
5 75%
5 85-90%
5-5-5-5-5
We were grouped due to large post New Year class size. Our group got through 4 of the 5 rounds. I started at 155 and upped it to 160. I probably could have gone higher, but I'm still recovering from bronchitis, so I'm not pushing as hard as I could.
21-15-9
KB swings
SDLHP0 -
Hi! Im new to crossfit (3rd week) so Im not familiar with all the names yet, but last nights WOD was:
80 Turkish Get ups
then we had 12 mins to do:
2000meter row ( 9mins)
max out pull ups (I did 22 assisted in 2:30mins.)
Since I am so new I have been doing lighter weights and modifying. I cant wait to see my strength and endurance improve! And to be able to do real pull ups, without the band or kicking.
Before switching over to crossfit I was bored out of my mind- lifting weights at my overpriced gym.
Crossfit is the best workout I have ever had, and I love that my body is pushed in a new challenging way every night.0 -
Since I am so new I have been doing lighter weights and modifying. I cant wait to see my strength and endurance improve! And to be able to do real pull ups, without the band or kicking.
It all comes with time and work. I've been doing CrossFit about a year now. I may still be modifying a lot of things, but there are so many ways that I am amazingly stronger, faster, more flexible. Yesterday, for example, I was in the "strong girls" group for doing deadlifts. It felt so good to realize that.0
