Today's WOD
Replies
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Today's WOD was short & sweaty.
Strength
7×2 Hi-Hang Cleans (knee extension only) – heaviest possible, go every 60 seconds -MY FIRST ROUND WAS 53LBS, 63LBS AFTER THAT. COULD HAVE GONE HEAVIER, BUT DIDN'T HAVE TIME TO GRAB MORE PLATES.
WOD
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS (115/75)
*Rest 90 seconds after each round (including the final round)
-THEN-
400m Run for time (absolutely all out effort).
TOTAL OHS WAS 14 (4/4/3/3). 400m 1:51
I WAS PRETTY STOKED TO STILL GET MY 400m UNDER 2 MINS AFTER ALL THAT WORK0 -
Strength:
5 sets of:
5 deadlifts (3 sets with 30kg, 2 sets with 35kg)
10 step ups (50cm box)
10 push presses (with 2 8kg KB's)
WOD;
EMOM - 12 min
6 KB swings (12 kg)
6 burpees0 -
Strength:
5x5
Shoulder Press (light weight)
Pushups
WOD:
6 RX
5 Box Jumps
12 Am Kettlebells
Cashout:
L-Sits 5x15 sec
Wasnt so bad today. Did the 5 AM workout this morning.0 -
250 row 25 pushups..as many rounds as possible 20 minutes0
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Today's WOD - 06/25/13 (*it will be 90+ degrees when I get there)
AMRAP for 10:00
200 m Run
10 Power Cleans (95/65)
10 Pull-ups
-Rest for 5:00-
AMRAP for 5:00
5 Burpees
5 Shoulder to overheads (95/65)
100 m run
-Rest 3:00-
AMRAP for 2:00
3 Clean & Jerks (95/65)
5 T2B or K2E0 -
06/24/13
Strength:
5 x 3 Back squats (235#, 235#, 245#, 265#, 265#) then finish with a Max effort round @265# (only 6 reps)
WOD:
3 min amrap of: air squats (97)
Rest 2 min
3 min amrap of: pistols (35)
Rest 2 min
3 min amrap of: 10 air squats and 20 pistols (1 Round and 25 reps)
Was easily around 90 degrees in in the gym and I was a sweaty mess. My legs are shot today!
06/25/13
Strength:
3 rounds
5 touch and go power clean and jerks
- Rest 30 seconds -
10 Ring Push Ups
- Rest 30 seconds -
WOD:
"Kalsu"
Complete 100 total thrusters @135# w/5 burpees at the start of every minute w/20 minute time cap
If I get out of work in enough time I'll get there, but I might just end up going for a run later if I miss the class.0 -
Warm up:
4 min of Double unders, 30 sec handstand hold, 5 handstand pushups,1 Turkish get-up @45#, 5 hang power cleans w/45# bar, 5 hang squat cleans w/45# bar
Strength/Skill:
Turkish Get Ups 3-3-2-2-1-1 each side @35#, 45#, 70# kettlebell
WOD:
7 Rounds For Time:
7 box jumps @24", 7 HSPU (modified)
7 Hang Clean @95#
Finished in 13:080 -
Warm up:
4 min of Double unders, 30 sec handstand hold, 5 handstand pushups,1 Turkish get-up @45#, 5 hang power cleans w/45# bar, 5 hang squat cleans w/45# bar
Strength/Skill:
Turkish Get Ups 3-3-2-2-1-1 each side @35#, 45#, 70# kettlebell
WOD:
7 Rounds For Time:
7 box jumps @24", 7 HSPU (modified)
7 Hang Clean @95#
Finished in 13:08
70# TGUs! Ouch! Great work!0 -
Today's WOD was "Nicole" (hee hee, that's MY name!)
I did 5 rounds and a total of 53 push-ups (assisted).
Then we did House of Pain.0 -
Today was fun...love Tabata's:
20 sec work
10 sec rest
8 Rounds
Row (cals)
Flash Push-Ups
Double-Unders
Russian Twist (14 lb med ball)
Still can't do double-unders, so did singles. 590 total reps. Cash out was a max handstand hold. Did my 1st handstand ever!! Great day!0 -
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Today’s workout combined two of my most hated movements wall balls and toes to bar. Wall balls just suck and I cannot string toes to bar together very well so it’s just a very slow process for me to do any workout that has more than 50 of them. But I’m happy I made myself go and work on what I’m not good at
Strength- Establish a 10 rep max for deadlifts, you were not allowed to let go of the bar or let it rebound off the ground.
183# for me today which I was okay with, my 1 rep max is 243# so 75% of that seems about right.
WOD: 4 rounds for time
20 toes to bar (I did 10 T2B and 10 K2E each round)
20 Box jumps (20 in)
20 Wall ball shots 14#
Finished in 16:27, probably spent half of each round on T2B0 -
4 rounds 1500 row and 400 run and 25 pushups 40
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Todays workout was a partner workout:
7min amrap:
7 kbs @50#
7 front squats @ 95#
rest one min
7min amrap:
7 power clean @95#
7 v-ups
Each person did the 7 and 7 then then the other went. I need to figure out my preworkout food because I was dead for this...just had nothing in the tank. Felt embarassed....0 -
OLY Class - We did CrossFit Total. Shoulder Press, Deadlift, Back Squat. I added my time to the CrossFit Total Discussion.
WOD - COE: 10RFT
10Thrusters 65#
10Ring PushUps
TIME 24:55. I do great with weights but am terrible with endurance.0 -
i missed my wod at my box this morning, so i did "Grace" on my own and then worked on double unders0
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Our WOD today was very different. It was basically two strength sessions and that's it.
Skill
EMOM 5 minutes: 2 Hang Squat Cleans @ 70% 1 RM Clean any style
Strength
30 minutes to establish a 1 rep max back squat
I PR'd my backsquat today by over 15%!!! Yay!0 -
Our WOD today was very different. It was basically two strength sessions and that's it.
Skill
EMOM 5 minutes: 2 Hang Squat Cleans @ 70% 1 RM Clean any style
Strength
30 minutes to establish a 1 rep max back squat
I PR'd my backsquat today by over 15%!!! Yay!
Awesome job on your new PR!0 -
Strength:
3 rounds:
10 alt pistols
rest 1 min
20 wall balls @20#
rest 1 min
20 sec L-sit using the rings
WOD:
5 rounds for total run time:
Sprint 200m
20 alt jump lunges
Max Effort Unbroken Front squats @135
then bonus 400m Farmers carry w/45# dumbbells
My forearms were done after the farmers carry!0 -
today will be FRAN!0
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For Canada Day, a Canadian Hero wod.
“Nutts“
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
*Scale accordingly, if you don’t know, ask a coach.
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
I will not be Rx'ing.0 -
Today was
Strength
split jerk 5 x 3,
I did 73, 83, 93, 103, and 108#. Working on form instead of heavy weight today, both my split and power jerk form leaves something to be desired.
The metcon was AMRAP 12 MIN
10 Burpees
25 Double unders
I finished 9 rounds + 4 burpees RX0 -
We did the same WOD today....burpees/du. I am on day 7 of ultra-low carbs (Carb Nite), and had about 3 hours of sleep, so I am not even going to admit my score! TERRIBLE!
Strength was 5sets/3reps Back Squats - 155/160/165/185/185
Extra Credit - 10X10 Thrusters 75#. Oh man, this was hard. I only got through 2 rounds of 10 and quickly went down to 5! Again, just not feeling the energy today!0 -
My first WOD ever. Went a bit lighter than I thought and was thankful for it.
Warmup
400m run
5 goblet squats, hold the bottom of the last one five seconds.
20 push ups (8 regular then I went to knees)
5 goblet squats, hold the bottom of the last one five seconds.
20 lunges
5 goblet squats, hold the bottom of the last one five seconds.
20 pull ups (I used the rings, cannot do a full pull up.)
400 m run (did 400m on the rowing machine)
L1 4x10 box squats. 135, 155, 155, 155, 155. I was pretty gassed by the last set so it was a good weight for me.
Then 10 minutes working on a weakness. Did hanging knee raises. Worked grip and abs.
Looking forward to Wednesday's WOD!0 -
Warmup:
5 pullups (jumping)
10 pushups (knee)
20 wbs (14#)
400m run (200m walk)
WOD:
For Time
150 burpees :noway:
Since burpees are verboten until my knees are better, here's what I did:
50 wbs (14#)
50 abmat situps
50 pushups
(9:56)0 -
Warmup:
5 pullups (jumping)
10 pushups (knee)
20 wbs (14#)
400m run (200m walk)
WOD:
For Time
150 burpees :noway:
Since burpees are verboten until my knees are better, here's what I did:
50 wbs (14#)
50 abmat situps
50 pushups
(9:56)
150 burpees???!!! Killer0 -
After yesterday's longish 18 min AMRAP of...
200 meter run
9 Deadlifts (rx: 275/185, I used 205#)
6 Burpee Pull-ups/3 burpee bar muscle-ups
...(for which I managed a relatively unimpressive 4+11 (made it to 2 pu)...
...they hit us with this today:
Partner AMRAPs (36mins) Full round then switch
AMRAP in 10 minutes of:
10 Burpees
100 Meter Sprint
Rest 3 minutes, and then . . .
AMRAP in 10 minutes of:
15 Kettlebell Swings (no rx given, I used 40# which was a bump up from my last time w/ kb swings. Felt strong, at least until last round...will bump it again next time.)
10 Push-Ups
Rest 3 minutes, and then . . .
AMRAP in 10 minutes of:
15 Box Jumps (24/20, used 24")
10 Pull-Ups (used the thin black band...probably 30-40# of assistance)
Managed to hold my own with 5/6/5 (although I that last round might have been 6...but since I wasn't certain, I went with 5).
Tomorrow mid-morning is a "family WOD". Will be bringing my 8, 11, and 18 year old with me to work, and my wife to watch.
ETA: Oh, and the skill work we do before the WOD has a tendency to be pre-exhaustive. Tuesday was strict shoulder presses and today was DU technique practice, rope work, and planks. Speaking of rope, I apparently need different shoes (because my innov-8 are slipperyish) and I definitely need some long socks.0 -
Damn.
Some of these WODs are insane...and many of the scores are very impressive.
So now, not only can I feel like I'm far behind nearly everyone locally (including many of the women who use as much or more weight than I do and still score higher), but also I can feel that way online too.
Great. Just great. :indifferent:
(:drinker:)0 -
Strength:
20 minutes to get to 1RM Hang Squat Snatch (Maxed @155# because I was working on my form and technique)
WOD:
"Randy"
For time: 75 snatches @75# (9:14)
Bonus:
3 min rest after finishing, 10 min to hit a heavy squat snatch (again stayed @155# to work on technique and form)
Wasn't earthshattering, but my grip and shoulders were feeling it by the time it was all over!0 -
Damn.
Some of these WODs are insane...and many of the scores are very impressive.
So now, not only can I feel like I'm far behind nearly everyone locally (including many of the women who use as much or more weight than I do and still score higher), but also I can feel that way online too.
Great. Just great. :indifferent:
(:drinker:)
Don't worry about it. Just keep pushing yourself and work as hard as YOU can. You don't want to over-do it, and try a weight that is beyond you and end up hurting yourself. The weight and reps will all go up eventually. You're doing great!0
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