Today's WOD
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I'll be doing L1 on all of this. Not at all looking forward to Blurred Lines.
Pull Ups
On the minute, for 8 minutes..
RX + – Strict Pull Ups or Weighted Pull Ups, reps subjective
RX – 8-10 Reps, kipping
L2 – 4-6 Reps, kipping
L1 – 8 Banded Pull Ups, or 6 Ring Rows (as horizontal as possible)
Partner WOD
“Blurred Lines”
AMRAP 20
Run 100m
1, 2, 3, 4, etc. HSPU
2, 4, 6, 8, etc. T2B
One person working at a time.
Partner 1 sprints 100m, then 1 HSPU & 2 Toes-2-Bar (while partner 2 is resting)
Partner 2 sprints 100m, then 2 HSPU & 4 Toes-2-Bar
Keep building up the ladder as a team as high as possible for 20 minutes, alternating rounds and building on the rep scheme.
Partial rounds count.
Scaled versions
L2 – Abmat HSPU (1 or 2 mats), Knee Tucks or Knees to Elbows
L1 – Double the reps with Push Ups & Sit Ups (2/4/6/8 Push Ups, 4/8/12/16 Sit ups, etc.)0 -
WOD
3 rounds for time:
400 meter run
21 bar facing burpees
12 front squats (rx 95, I did 45)
19:38
I will slowly but surely approach RX. Right now focusing on the deep squat without falling over. : )0 -
^you and me both. Overhead squat will expose your weak areas like nobodies business, like it did my lower back muscles and tight at hell hamstrings.0
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Overhead are the worst! Pretty sure I've done them once, barely. I think 25 was what I did and I was pissed! : )0
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I never came across today's WOD before. Here's how it went down:
Skill:
Tabata squat holds (8 rounds)
Strength:
2,2,2,2,2,2,2,2,2,2 sumo deadlifts
WOD: San Francisco Crippler
For time:
30 back squats
1000m row.0 -
Had to modify the WOD above but it was fun.
6 Ring Rows EMOTM 8 minutes.
Team workout 11 reps of
100m sprint
escalating push ups (4, 8, 12...)
escalating hanging knee raises (4, 8, 12)
My partner did RX (HSPU and K2B)
I was really dreading this one but it turned out to be a lot of fun. Still not pushing myself 100% as I adjust to these but am pushing way, way harder than I did working out on my own. Once I'm more sure my knee will take the beating I'll start ramping it up0 -
Run 800M
Rest
Run 800M
Rest
Run 400M
Rest
Run 400M
Woohoo! I RX'd that one... finally. Well, if you can RX running. : )0 -
Run 800M
Rest
Run 800M
Rest
Run 400M
Rest
Run 400M
Woohoo! I RX'd that one... finally. Well, if you can RX running. : )
Nice. Interval training really gets your fat burning metabolism going.0 -
Brutal. Bru. Tal.
WOD:
Single, AMRAP in 8mins of:
3 Hang Squat Cleans (#135/95:115#)
6 Toes to Bar
9 Push-Ups (scale up ring push-ups: ring rds 1&2, regular rds 3&4)
2min rest
In teams of 2, complete AMRAP in 10 minutes of:
5 C2B/Pull-Ups: pull-ups: reg rds 1&2, small band rds 3-5
10 Burpees over barbell
(One person working at a time, complete full round)
3 min rest
In teams of 3 complete AMRAP in 10 minutes of:
25m Prowler Push(180/90: 140#) + 50m Sprint
(One person working at a time, complete full round)
AMRAP1: 4+2
AMRAP2: 10+11 team (5+0 ind)
AMRAP3: 16 team (5 ind)
The 5:30a class finished while we were starting our warmup...they joked that we should just leave. Looking back, I'm not sure that all of them were actually joking.
(Trainer said the AMRAP2 burpees over barbells counted for my birthday burpees, so at least I didn't have 42 more burpees to do after this. :drinker: )0 -
Yesterday's WOD (I seem to always forget to post here...):
STRENGTH:
Bench Press - 5x5 with increasing load
I managed to push 90# in my last set and missed my last rep by thismuch. That felt pretty awesome!
WOD:
16 minute AMRAP
20 Deadlifts (135/95)
10 Push Press (135/95)
I scaled to 55# and completed 7 rounds + 3/0 reps. I really love lifting WODs!!!0 -
WOD: 12-8-4-2-4-8-12 (10min time cap)
Deadlift (215/155) 215# rx
12-8-4-2-4-8-3
Slam Ball (50/35) 50# rx
12-8-4-2-4-8
Handstand Push-ups (from box)
12-8-4-2-4-8
Made it through the 8s + 3 DLs. Rx weights. Felt strong and definitely held my own.
Prior to the WOD, did
Skill/ Strength:
Three sets of: (20mins)
10 Front Squat @ 50% 1RM 75#
Rest 60 seconds
10 Each Single-Arm Dumbbell Row 40#
Rest 60 seconds
Two sets of: (10mins)
8 Dumbbell Bench Press 45#
Rest 45 seconds
8 Romanian Deadlift 115#
Rest 45 seconds
Kind of felt like I was in a stereotypical globo gym with these. We even joked about getting a spot on the presses..."just from the elbows up"..."it was all you, brah (despite my grunting while "spotting"/(aka db rowing) your lifts". Good times. :laugh:
Looking forward to two scheduled off days this weekend after making every day this work week. Ahhh, yeah.0 -
Warm up
50 double unders (alternate with singles for now)
3 rounds
5 strict pull ups
dumbbell bear complex
WOD
Work up to 1 rep max dead lift
Then Complete following sets. Each set should be completed unbroken touch and go (no dropping between reps) with the percentage based off of one rep max
9 reps 70 %
3 reps 90%
15 reps 60%
5 reps 80%
21 reps 50%
Finisher
3 rounds
15 sit ups
15 back extensions0 -
Two Rounds, 20 minute cap:
300m Run
15 Power Cleans
15 Toes to Bar
300m Run
15 Front Squat
15 KB Swings
I finished just under the 20 minute cap!0 -
Nancy (5 rounds of 400m run and 15 OH squats (rx: 95/63)
Second time around on this one for me, but still not comparable. My first time (on 6/11/2013) was a total disaster. Tried 55# which was too heavy...and actively scaled throughout the workout until I was using a single 15# kb in my left hand. Compressed a nerve in my shoulder/neck that made my right hand tingly and my arm numb and unusable. I mean, totally dead weight numb. Couldn't really use it for 3ish days. Wasn't completely better for about a week.
So this time, I scaled it *way* back. "You know that's a women's bar, right?"* was asked of me a couple of times, once by a participant and once by the substitute trainer. Yes, yes I do, and I don't care...and that was just for the strength work (snatch 1RM) (although I did end up using the regular bar for that in the end and even matched my old 1RM of 115...and then failed with 115 a half dozen time. Such a mind-screw, that lift is).
Anyhow, for the WOD, I went all the way down to the 15# aluminum trainer bar with a couple of 10s on it. That's right, adult male using 35# for OHS. Didn't care. Even with just 35#, I still had a *little* tingling in my hand, but it didn't worsen so I kept on keeping on. (My backup plan was to switch to front or back squats if necessary.) One of the women in the class used the women's rx 65# (almost twice my weight) and still beat me...solidly...by ~3 min. Didn't care.
I finished in 18:34 (which is still ~10 minutes better than the disaster that first time).
* I think this is where people get into trouble with crossfit (and other exercise programs). When people consider their ego above everything else and use more weight just to be using the "correct" bar/weight, it often ends badly. The first time through, it wasn't necessarily my ego as much as it was ignorance of a good starting weight. (Admittedly, the trainer could have done a better job of guiding me...although my overall strength in other lifts could lead someone to believe that I was easily capable of using 55#.) This time, I knew what I needed to do (and even had a solid backup plan in case that still wasn't scaled enough).
#AnotherHumblingCrossfitExperience0 -
First WOD in 2 weeks!!! So good to be back
Strength
7×2 Hang Squat Cleans + 1 Split Jerk – Go every 90 seconds
first 3 rounds at 53lbs, next 3 at 63lbs. Form was suffering on the jerk, so I went back to 53lbs for the last one.
WOD
Alternating Tabata, 16 total rounds
Ring Dips
Weighted Abmat Situps - 15lb medicine ball
117 total reps. By the last two rounds, my dips were more like jumps & falls.0 -
Yesterday's WOD.
Eva - 5 round of:
800m run
30 KB swings (2 pood)
30 pull ups.
32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - couldn't do my final set of pull ups. I *HATE* not being able to finish a WOD.0 -
Warm up:
Row 500m
10 pvc passthroughs
Alt tabata: snatch balance and OHS w/PVC pipe
Spiderman stretch
Side to side hammy stretch
20 alt db snatches @35#
Strength/Skill:
5 sets: 3 snatch balances + 3 OHS @95#
WOD:
12 min ladder 3...6...9...etc ascending ladder until time is up of:
Power Snatches @95#
Overhead Squat @95#
I finished through12+4 reps. My Overhead squats are just horrible. Easily my worst lift. I can't get my balance right and hips are just not flexible.0 -
Yesterday's WOD.
Eva - 5 round of:
800m run
30 KB swings (2 pood)
30 pull ups.
32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - was 15 reps short on my final set of pull ups. I *HATE* not being able to finish a WOD.
CRazy WOD. Awesome job though0 -
Yesterday's WOD.
Eva - 5 round of:
800m run
30 KB swings (2 pood)
30 pull ups.
32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - was 15 reps short on my final set of pull ups. I *HATE* not being able to finish a WOD.
CRazy WOD. Awesome job though
Thanks! I was looking forward to tackling this .. generally love the longer WODs that leave you dying at the end .. so it pissed me off that I couldn't finish this. Hopefully the hands heal up quick! 0 -
Yesterday's WOD.
Eva - 5 round of:
800m run
30 KB swings (2 pood)
30 pull ups.
32:48 Rx - had to tap out because my hands were falling off - couple of bad tears - was 15 reps short on my final set of pull ups. I *HATE* not being able to finish a WOD.
CRazy WOD. Awesome job though
Thanks! I was looking forward to tackling this .. generally love the longer WODs that leave you dying at the end .. so it pissed me off that I couldn't finish this. Hopefully the hands heal up quick!
That WOD is just a little bit insane...
...and by "little bit", I mean, "completely".
2.5 miles of running, 150 heavy kb swings, and 150 pullups in about a half hour.
Congrats on getting some serious work done. Now get your hands healed up.0
