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Today's WOD
Replies
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Tested the back. Seemed fine. Tomorrow will tell me whether or not it was a bad idea.
strength: 5 x 3 FS pause at bottom 3 secs @ 60-75%
45 x 3, 75 x 3, 115 x 3, 115 x 3, 115 x 3, 75 x 3, 75 x 3
WOD:
for reps:
for 5 rds:
20 sec ME DB push press (rx: 50: 35#)
20 sec rest
20 sec T2B
20 sec rest
40 sec burpee box jumps (rx: 30": 24")
40 sec rest
13,12,9,8,7
6,7,7,7,5
10,10,8,8,8
125 total0 -
10-9-8-7-6-5-4-3-2-1
-Wall Balls 20/14
-Burpees
-KB Swings 55/35
I finished in 13:10.0 -
Back feels mostly fine today...just a little stiff/sore...but no way was I going to test it with today's workout:
Skill/Strength:
4 Rounds
Deadlift x 6reps (~55-70% 1RM)
Rest 30 seconds
Hollow Rocks x 20-30 seconds
Rest 30 seconds
WOD:
AMRAP in 4 minutes of:
10 Wall Ball (30/20)
10 Pull-Ups (scale up C2B)
Rest exactly 4 minutes, and then . . .
AMRAP in 4 minutes of:
10 Kettlebell Swings (70/53)
10 Push-Ups (scale up clapping push-ups)
Skipping this one. (I normally don't post a WOD unless I did it, but made an exception for this one.) You couldn't design a crossfit workout more likely to set me back...
...and what's with the increased rx? Yesterday it was 30" box jumps and today it's 30# wall balls. Maybe they increased the standards after the Games...0 -
Today was either the hardest WOD I've done, or my body just wasn't feeling it.
100 Kettlebell swings 35#
80 Burpees
60 Thrusters 45#
30 seconds on - 30 seconds off.
I was 16 thrusters short when I hit the time cap of 25min. I almost cried and almost puked :sad: :sick: but I didn't give up!!! Some days that all I can hope for.0 -
Yesterday's WOD...
Strength:
Push Press
4x6
*Heavy, but not max
-I did 55, 65, 75, 80
WOD
(beginner)
21-18-15, For Time:
Squat Cleans (xlbs)
Ring Row/Assisted Pull-Ups
-I did 55# and ring rows; finished in 13:21...probably should have done assisted pull ups0 -
Warmup
500m Row
WOD
For Time:
20x Pull Ups
20x Front Squats [Rx: 95#F/135#M]
20x Ring Dips -or- Bar Dips
20x Box Jumps [Rx: 24″/30″]
20x Back Squats [Rx: 95#F/135#M]
*At the top of each minute, stop and do 4 Burpees!
WOD Time: 19:340 -
Warmup
500m Row
WOD
For Time:
20x Pull Ups
20x Front Squats [Rx: 95#F/135#M]
20x Ring Dips -or- Bar Dips
20x Box Jumps [Rx: 24″/30″]
20x Back Squats [Rx: 95#F/135#M]
*At the top of each minute, stop and do 4 Burpees!
WOD Time: 19:34
Holy hell! That's punishing. Great job!0 -
Wod:
30min, every 6 minutes, in teams of 3:
750m row
60 wall balls
remaining time -> burpees.0 -
Warmup
500m Row
WOD
For Time:
20x Pull Ups
20x Front Squats [Rx: 95#F/135#M]
20x Ring Dips -or- Bar Dips
20x Box Jumps [Rx: 24″/30″]
20x Back Squats [Rx: 95#F/135#M]
*At the top of each minute, stop and do 4 Burpees!
WOD Time: 19:34
Holy hell! That's punishing. Great job!
Yep. Apparently some folks were complaining that the WODs weren't challenging enough. So this was the coach's response. LOL0 -
Warm-up
500m Row
Strength Training: Bench Press [1RM = 160#]
40% x 5 = 65 (warmup)
50% x 5 = 80 (warmup)
60% x 3 = 95 (warmup)
80% x 3 = 130 (work)
85% x 3 = 135 (work)
90% x 3+ = 145 (work) [My AMRAP @ 7 reps]
WOD
3 Rounds For Time of:
15x Hang Power Clean [Rx:95#F/135#M]
20 Double Unders -or- 60 Single Unders
25 Sit-ups
My WOD Time: 14:130 -
Skill/Strength: 4 Rounds
8 (each leg) Alter. Reverse Lunge (45#, 65#, 65#, 65#)
(perform these with a barbell in the front rack position)
Rest 60 seconds
8-10 (Weighted) Strict Pull-Ups (8,8,6+2,6+1+1)
Rest 60 seconds
WOD:
Every two minutes, on the two minute, for 20 minutes:
10 Thrusters (75/45: 65#)
20 Double Unders/10attempts
Argh. Shut it down after one round b/c back. Ugh.
Did 500m real easy on the rower and was done for the day.
Ice, treatment, rest, and try again another day. Such a minor back tweak at the time. Hard to believe it's taking so long to recover...but I guess I shouldn't be that surprised because old.0 -
Warm up:
Shuttle run 50-100-200m
Alt tabata: inchworms, scorpion stretch
Walking Hammy Stretch
10 hrpus
10 air squats
Strength/Skill:
OTMEM for 10 minutes:
Deadlift 3 reps @ 70% of 1RM (225#)
WOD:
3 rounds for time:
200-meter run
5 one-arm overhead dumbbell lunges, each arm @50#
10 hand-release push-ups
20 jumping air squats
Completed in 7:49. Was feeling pretty strong today. An improvement over my monday workout.0 -
Yesterday’s workout was deceivingly awful for 6 min of total work in the metcon.
Strength: 5X3 Back squats (5 sets a 153#) First time using my new oly shoes, definitely helped me feel more stable
WOD: AMRAP 1 min on/ 1 min off for 12 min
9 deadlifts
6 hang power cleans
3 push jerks
I used 93#, RX was 103# in hindsight I should have done RX. I finished with 7 rounds + 9 deadlifts + 3 hang power cleans
Cash out/Mobility- 5 min squat hold
Basically spend as much time in the bottom of the squat for 5 min as you can, I was proud of myself for only taking one 10 sec break at the 3 min mark0 -
Yesterday’s workout was deceivingly awful for 6 min of total work in the metcon.
Strength: 5X3 Back squats (5 sets a 153#) First time using my new oly shoes, definitely helped me feel more stable
WOD: AMRAP 1 min on/ 1 min off for 12 min
9 deadlifts
6 hang power cleans
3 push jerks
I used 93#, RX was 103# in hindsight I should have done RX. I finished with 7 rounds + 9 deadlifts + 3 hang power cleans
Cash out/Mobility- 5 min squat hold
Basically spend as much time in the bottom of the squat for 5 min as you can, I was proud of myself for only taking one 10 sec break at the 3 min mark
I kinda like this one. Great work on it!0 -
WOD at my box today was 10-9-8-7-6-5-4-3-2-1 of hanging power cleans at 115 and 20-18-16-14-12-10-8-6-4-2 of abmat situps.0
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400m walking lunges in 22:31. Ouch. At least they weren't weighted. :ohwell:
ETA: my box owner/coach/programmer/friend has a sadistic personality. clearly.0 -
Warm up:
500m row
Alt tabata: DUs and sit ups
Scorpion Stretch
30 second handstand hold
10 kip swings
1 cycle of bear complex w/pvc pipe
Strength/Skill:
5 rounds of 3 Bear complex cycles (1 power clean, 1 front squat, 1 push jerk, 1 back squat, 1 back rack jerk)
*3 cycles must be done unbroken/without dropping the bar*
(95#, 115#, 135#, 135#, 135#)
WOD:
OTMEM for 16 minutes:
Odd minute: 1 cycle of bear complex @ 70% of heaviest cycle (95#), then ME DUs in the remainder of the minute
Even Minute: 10 V-Ups0 -
One of our programming coaches got this lovely idea in his head and made us do it today...
WOD
"The Cinco 1"
For Time, 3 Rounds of:
5x Dead Lifts [CF Rx: 155#F/#225M – Games Rx: 265#F/405#M] Me: @205# (80% 1RM)
5x Pistols - Left Leg [Games Rx: 35#F/53#M Weighted Pistols] Me: No weight; Blue Band
5x Pistols - Right Leg [Games Rx: 35#F/53#M Weighted Pistols] Me: No weight; Blue Band
After 3 Rounds: 80 foot Handstand Walk (Me: Tommy Touches)
WOD Time: 7:03
Cash Out
3 Rounds of:
3x Deadlift @ 80% 1RM (205#)
*30s rest between rounds
Needless to say NO ONE Rx'd today! :sad:0 -
Today was either the hardest WOD I've done, or my body just wasn't feeling it.
100 Kettlebell swings 35#
80 Burpees
60 Thrusters 45#
30 seconds on - 30 seconds off.
I was 16 thrusters short when I hit the time cap of 25min. I almost cried and almost puked :sad: :sick: but I didn't give up!!! Some days that all I can hope for.
That is one of the harder ones I've seen! I would have definitely barfed and wanted to cry!! Way to go on finishing and not giving up!0 -
Today was:
(15 minute cap)
Run 1 Mile
then
AMRAP of Squat Snatch (135/95) and Box Jumps
I ran the mile in 10:05, which was a PR for me! Then I had to use only the bar for the squat snatch, because I'm terrible at those.0 -
Today's WOD. I'm hoping to get out of work in time to do it!
Strength
Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%
WOD:
Run 1 loop (950 meters)
40 C2B Pullups
Run 1 loop
After yesterday's 1/4mile of walking lunges, I'm sore, but not too sore to wod tonight
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Warm up:
Run 400m
Alt tabata: supermans and 52 lb kb deadlifts
Side to Side Hammy Stretch
Inch worms
10 Scorpion stretch
Strength/Skill:
OTMEM for 7 minutes
7 deadlifts @ 50% of 1RM (185#)
WOD:
For time: 27-21-15-9
Deadlifts, Front Squats @135# Rx (i did 95#)
Finished in 12:300 -
Just getting around to posting the WOD from Friday...
Strength:
4x6 Bench Press (incresing load...go heavy but not *too* heavy)
- I got to 100# in my last set and failed on the final rep
WOD:
For Load:
Back Squat
5-5-3-3-3-3-3
- First time back squating while wearing my new Reebok Lifter Plus shoes and I LOVE them!!!!! Lifted 75/95/105/115/125/145/165 and felt like a bad *kitten* getting to 165# (my heaviest yet)!!0 -
Today's WOD (and my first in over a week since I tweaked my elbow/forearm.) I"m a bit concerned about the pullups as I think the initial tweak came when I was doing a similar ETOM ring row set. Might do banded pull ups this time around. We will see.
If the elbow is good will probably do this at Level 1 mainly because of my OHS. My core still needs a ton of work.
Strength – Pull Ups
Every 2 minutes, for 8 minutes:
Max Unbroken Reps
“The Barbell and I”
For Time:
Shoulder Press, 10 reps
OHS, 15 reps
PushPress, 20 reps
Front Squats, 25 reps
Push Jerk, 30 reps
Back Squats, 35 reps
Rx – 115/75
L2 – 95/65
L1 – 75/45 or less0 -
Took me 18:30 at Lvl 1. My shoulder strength sucks, but I was able to do the back squats without putting down the bar. 10, a rest, then the last 25 without a break.
And someone put my weights and bar away while I laid on the mat in pain afterwards. I need to pay that one forward.0 -
WOD 1:
6min: row for kcal
4 min rest
WOD 2:
6min AMRAP:
5 power cleans
5 burpees over the bar
4min rest
WOD 3:
6min AMRAP
10 wall balls
10 hand relaese push-ups0 -
Warm-up:
250m row
15 back extensions
10 push ups
x2
Practice:
HSPU
Double unders
WOD - One round for time:
5 rope climbs
20 weighted lunges
20 dumbbell push presses
40 kettlebell swings
80 wall balls
800m run
I finished in 20:02 because the stupid wall balls took forever.0 -
1 mile weighted run. Weight is the athlete's choice. RX for men is 135, L2 95, L1 650
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Yesterday (I workout after work and almost never get on the interwebs in the evening):
Strength:
3x5 Front Squat (I did 75, 95, 105#)
4x5 Back Squat (I did 105, 115, 125, 125#)
WOD:
12 minute AMRAP
-7 pull ups (assisted or ring rows for beginners)
-9 ring dips (parrallette dips for beginners)
-11 burpees
I did assisted pullups with the green and blue bands (I made the decision last week that I was no longer going to do ring rows if assisted pull ups were an option in the WOD), parallete dips, and (because I tweaked my calf muscle a bit ago and pulling in my knees and popping up was painful) pushups on my knees. Completed 6 rnds + 7/9/9 reps.0
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