Today's WOD
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Today is my off day, but here is what we did yesterday:
Warmup
CrossFit Warmup
3x8
Add 50 Double Unders
Strength
Shoulder Press
3-3-3-1-1
Finish with max reps at 50% of 1 RM
Mobility
Hip External Rotation with Flexion
Tricep Stretch with Low Band
WOD
8 Rounds
5 Kettlebell Swings 70/53
5 Toes to Bar
Here is what we did on Monday:
Warmup
3 Rounds including holds
10 Pullups
10 Supermans
10 Ring Dips
1 Minute Squat Hold
1 Minute Plank Hold
WOD
Backwards Filthy 50
50 Double Unders
50 Burpees
50 Wall Ball Shots 20 pound ball
50 Back Extensions
50 Push Press 45 pounds
50 Knees to Elbows
50 Steps Walking Lunge
50 Kettlebell Swings 1 pood
50 Jumping Pullups
50 Box Jumps 24"
Monday was pretty rough!0 -
Today's metcon kicked my butt and tore apart my hands
Strength- Sots press (press behind head w/ snatch grip while balacing in the bottom of squat) 2-2-2-2-2
-I did 33-33-38-43-43, it was a humbling reminder to spend more time on shoulder mobility
WOD:
20 Hang power cleans (135/95)
30 Kettle bell swings (72/53)
40 box jumps (24/20)
50 pull ups
10 hang power cleans
15 kb swings
20 box jumps
25 pull ups
I did it RX'd in 15:53. Proud of myself for sticking with the pull ups even after tearing both palms on the first set.0 -
I am kinda nervous about today's WOD :ohwell:
Warmup
CrossFit Warmup
3 Rounds of 8
Add 50 Double Unders
Mobility
Banded Lateral Opener
Tricep Stretch with Low Band
1 Minute per Stretch
Strength
Squat Clean & Split Jerk
3-3-3-1-1
WOD
Double Under Grace
30 Clean & Jerks 135/95
Every minute on the minute, complete 25 double unders before starting clean and jerks.0 -
This WOD rendered me barely able to stand up in the shower:
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings
1 round of: run/row 400 meters, banded shoulder stretch, 10 reverse hypers
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Finished in 28 minutes.0 -
Today's metcon kicked my butt and tore apart my hands
Strength- Sots press (press behind head w/ snatch grip while balacing in the bottom of squat) 2-2-2-2-2
-I did 33-33-38-43-43, it was a humbling reminder to spend more time on shoulder mobility
WOD:
20 Hang power cleans (135/95)
30 Kettle bell swings (72/53)
40 box jumps (24/20)
50 pull ups
10 hang power cleans
15 kb swings
20 box jumps
25 pull ups
I did it RX'd in 15:53. Proud of myself for sticking with the pull ups even after tearing both palms on the first set.
Damn!! Way to Rx that ****!!0 -
Warm up:
3 min DUs
10 burpees
10 pvc passthroughs
10 kip swings
30 sec handstand hold
10 jerks with barbell
Strength/Skill:
Jerks 7x1 @135#, 155#, 175#, 195#, 215#, 225#, 225# - NEW PR!!
WOD:
EMOTM for 14 min:
Odd: 1 jerk @70% of max lift today (155#)
Even: 10 burpees
That's 3 new PR's for me this week! Been a good week for me!0 -
Here is what's on tap for me this afternoon:
Warmup
400m Run
30 Pullups
30 Hollow Rocks
30 Supermans
30 Pushups
30 Walking Lunges
Strength
Bench Press Friday!
8x2
WOD
10 Minute EMOM
5 Deadlifts 135/95
5 Hang Power Cleans0 -
Here is what's on tap for me this afternoon:
Warmup
400m Run
30 Pullups
30 Hollow Rocks
30 Supermans
30 Pushups
30 Walking Lunges
Strength
Bench Press Friday!
8x2
WOD
10 Minute EMOM
5 Deadlifts 135/95
5 Hang Power Cleans
Those last few WOD reps are going to be brutal. Not much recovery time built in there.0 -
Deadlift
EMOTM 8
2 Reps @70%-80%
Focus is on SPEED. Move the bar quickly from the floor through the hip extension.
“NewsFlash”
2 Rounds for time:
30 C2B Pull Ups
30 KB Swings (1.5/1)
30 Yard OH Walking Lunge (45/35)
L3 – Regular Pull Ups, 35/25 KB, 35/25 Plate
L2 – Banded Pull Ups, 25/20 KB, 25/15 Plate
L1 – Ring Rows, 20/15 KB, 15/10 Plate
Deadlift should be in the 210 range. I haven't done them since I joined CF so I'm interested to see where I stand. PR is 285 and I attempted 300 but my grip failed. I'm positive that with straps i could have pulled it.
Will scale the WOD to ring rows and probably a 35lb kb and either 35 or 25 plate. Game time decision 0 -
Here is what's on tap for me this afternoon:
Warmup
400m Run
30 Pullups
30 Hollow Rocks
30 Supermans
30 Pushups
30 Walking Lunges
Strength
Bench Press Friday!
8x2
WOD
10 Minute EMOM
5 Deadlifts 135/95
5 Hang Power Cleans
Those last few WOD reps are going to be brutal. Not much recovery time built in there.
Yeah, I will probably be gassed by the end. Luckily Saturday and Sunday are off days for me so I will get plenty of time to recover.0 -
Yesterday's WOD:
“Cindy”
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
I tweaked something in my abs/groin during Tuesday's WOD so I took Wednesday off and we modified the push-ups in Cindy to bench press (55#) because I feel the tweak most when doing pushups and other ab work. Used the green and red bands for the pull ups. Got in 10 full rounds plus 5/10/6. I had to do more walking from the push ups to the bench than I would have liked and trying to get my foot in the bands was a pain...anyway...I worked hard for 20 minutes straight but hate that each round took me about 2 minutes.
The part that really sucked, though, is that sitting up from the bench presses hurt more than I would have liked. So...I'm taking today off and will rest all weekend. Gonna get in some yoga on Sunday and Monday and then get back to the box on Tuesday. Hoping that the 4 days away from CF will be enough for this dumb pull in my groin/abs.0 -
Warmup
3(10(Squat Jacks + Lunges + Strict Press + Leg Bridges))
Strength
Row 500 meters for time
Rest 2 minutes
Row 500 meters for time
Rest 2 minutes
Max rep hanging knee raises for 2 minutes.
WoD:
21, 15, 9 of:
Thrusters with 50 lb. bar
Box Jumps
I'm pleased to say that since discovering rowing, my times have only continued to improve. The first 500 was 2:32 and the second was 2:28. I busted out 34 knee raises and felt OK about that. The thrusters felt pretty good the entire time I did them; though, I'd only do about 4-6 at a time before setting the bar down to rest a little.
The real star of the workout for me was the box jumps, which are pretty new to me. I had some kind of mental block about them for a while and was completely unable to even consider them. I'd get ready to jump and then my brain would just say "Nope!" and refuse to let my feet leave the ground. So I started by jumping up onto one of those little platforms that step-aerobics classes often use, and last night I managed to put two tiers underneath it and perform each segment of box jumps uninterrupted.
I finished the WoD in 15:17 and got a new sticker in my Star Wars workout book because I felt so darn accomplished.0 -
What is a shoulder touch?
It's when you're in the hand-stand position and you lift one hand at a time to touch either the opposite shoulder or the same shoulder :happy:
I saw someone doing this at my gym yesterday! Glad to know what it is because it kiiiind of looked like fun.0 -
Testing week for us so tonight is a 5k. Going to skip it since I am running one on Thursday. Also going to miss out Wednesday as I don't want to do a WOD the day before a race.0
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Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats
1 round of: row 400 meters, banded shoulder stretch, 10 hip extension, piriformis stretch
Strength
7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%
WOD
13 minute AMRAP of:
7 Power Clean & Jerks
14 Front Squats (Same weight as C&J)
Run 220m
Round 3, I bolted out the door with 55 seconds left on the clock and sprinted the 220. Made it about 200m before I heard the buzzer. SO close! :sad: Great WOD though! The C&Js felt really good!0 -
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats
1 round of: row 400 meters, banded shoulder stretch, 10 hip extension, piriformis stretch
Strength
7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%
WOD
13 minute AMRAP of:
7 Power Clean & Jerks
14 Front Squats (Same weight as C&J)
Run 220m
Round 3, I bolted out the door with 55 seconds left on the clock and sprinted the 220. Made it about 200m before I heard the buzzer. SO close! :sad: Great WOD though! The C&Js felt really good!
Great job! I've done that same thing where I have to complete a run to finish another round only to miss it by a few seconds! So frustrating! Awesome way to push yourself though!0 -
Warm up:
Shuttle run 50-100-200m
Alt tabata: couch stretch and calf stretch
Side to side hammy stretch
10 box jumps @24"
10 wall balls @20#
10 HRPUs
Strength/Skill
EMOTM for 10 minutes:
7 box jumps @24"
WOD:
"Wall Ball Fran"
For time: 21-15-9
Wall balls @20#
Pull Ups (band assisted)
Completed in 6:34
Afterbash:
Tabata HRPUs
Felt surprisingly strong for a monday morning workout. Was a good day!0 -
We did a really fun WOD today, people have been asking to do more gymnastics stuff so that's pretty much what today was.
Warmup- 3 Rounds
15 Wall Ball shots
15 pull ups
10M bear crawl
For 15 Minutes:
Handstand / Handstand Walking Practice
- I managed just to do freestanding handstand attempts without breaking my neck...victory
WOD:
21-15-9 Reps, not for time:
R Arm KB OHS (53/35)
L Arm KB OHS (53/35)
Skin-the-Cat
I used a 26# KB as my shoulder mobility is awful. The WOD wasn't timed but took most people 15-20 min, 45 skin the cats really added up quickly and toasted my shoulders after the handstands. Super fun to do more of a skills day though.0 -
100 burpee pullups with a partner.
We did 10 at a time and worked our way through, but man! That was rough!0 -
Warmup
3 Minute AMRAP
Partner Strict Pullup
2 Strict Pullups then alternate
Then, 400m Run
Mobility
Hip External Rotation with Flexion
Shoulder Circles
Tricep Stretch with Low Band
Strength
Bear Complex
2-2-2-2-2
Increase weight each set.
Between each set, complete the following:
10 Ring Rows
10 Pushups
10 Hollow Rocks0 -
Skill
Overhead Squats 5 round 3 reps for max
WOD
400 meter sprint
15 toes to bar
15 Burpees
15 SDHP
3 Rounds for time0 -
This morning (my first real CF class):
Warmup:
50 jumping jacks
40 mountain climbers
20 squats
10 pushups
WOD:
Bench press to 1x max
AMRAP:
60 burpees (ouch)
50 20/16 box jumps
20 Goblet squats
30 V-ups
20 push-ups
10 barbell snatches0 -
Warm up:
3min of DUs
Alt tabata: front squats with pvc and hrpus
Spiderman stretch, Frankensteins
10 kip swings
5 toes to bar
Strength/Skill:
Front Squats 2x5 @70% 1RM, 3x2 @80% 1RM (185#, 205#)
WOD:
10 min amrap:
40 DUs
30 deadlifts @135#
20 front squats @135#
10 toes 2 bar
(finished 1 round +55 reps)0 -
I hate burpees...
Individual Warm-up
2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 squats
1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extension
Strength
7X1 Clean & Jerk up to 80% – rest 60 seconds, no higher than 80%
WOD
3 rounds for time of:
Run 800m
25 Burpees0 -
Warmup
CrossFit Warmup
3 Rounds of 8
Strict Pullups
Add 50 Double Unders
Skill
Kipping Pullups
WOD
20 Minute AMRAP
10 Kettlebell Swings 53/35
10 Push Press 95/65
10 Back Squats 95/65
10 Box Jump Over 24/20
Mobility
Dislocates
Floss Hamstrings0 -
Warmup - Bear Complex
WOD
Clean (3 x 1)
3×1 @ 85%
Clean (3 x 2 )
3×2 @ 65%
Metcon (8 Rounds for reps)
8 Rounds every 2 minutes:
3 C2B CHIN ups – 3 Bar MU
5 Cleans – (135/95 – 185/135)
7 Burpees
Each round has a possible 15 reps. Track reps for each round.0 -
Metcon (8 Rounds for reps)
8 Rounds every 2 minutes:
3 C2B CHIN ups – 3 Bar MU
5 Cleans – (135/95 – 185/135)
7 Burpees
Each round has a possible 15 reps. Track reps for each round.
These types are fun! It's always fun to see if you can get through everything before the next 2 minute start!0 -
Today's workout
Warmup
400m run
2 min single skips
Hip mobility
EMOM – 5 Minutes:
-2 Front Squats (85% 1 RM) - I used 133#, squatting is my weakness as far as lifting is concerned
WOD-For time:
800 M Run
150 Double-unders
1000 M Row
75 Box Jumps (24/20)
- I finished in 16:27 as rx'd. I managed to link 57 double unders in the workout which is a new record for me!
Mobility:
-Couch Stretch0 -
Strength: Overhead Squats for a 3RM. Got to 115. Two months ago it was 85. Still some mobility work to do in getting *kitten* to grass, but much better.
Grace: Last time 75# in 3 minutes. This time 95# in 3:44. next time will be 115.0 -
Yesterday's WOD
Strength - Back squat
1x6 @ 105#, 1x6 @ 115#, 1x5 @ 135#, 1x4 @ 165# (I had run 5 miles in the morning so that last set was REALLY heavy!)
WOD - 8 rounds for time:
15 pull ups (scaled to ring rows)
15 box jumps 24"/20" (scaled to 20" step ups)
Completed the WOD in 14:07 and felt pretty good about that time...I never stopped moving and was completely wiped out by the end!0
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