Today's WOD
Replies
-
I am really looking forward to today's WOD for some reason...
Warmup"Rest 2 minutes." What should that mean to you? It should mean that you can sprint your way into that rest. Two minutes isn't enough time to fully recover, but it's enough to give you a pretty good rest.
Last week, we discussed pacing. It is KEY to minimizing WOD times and maximizing results. Today, we have 5 movements with 2 minutes rest between. Without the rest, this would be a slow and steady pace. With the rests, we can push substantially harder. Treat each portion as a mini-WOD with only secondary concern for the other movements.
800m Run
Mobility
Hip External Rotation with Flexion
Dislocates
Couch Stretch
WOD
100 Double Unders
Rest 2 Minutes
100 Kettlebell Swings 53/35
Rest 2 Minutes
100 Box Jumps 24/20
Rest 2 Minutes
100 Hollow Rocks
Rest 2 Minutes
100 Walking Lunges0 -
-
Warmup
2 ( 60 jump rope singles + 10 plank side knee raises + 15 dumbbell rows (10 lbs) + 30 seconds holding plank )
Strength
Deadlifts - 5x8 with 95#. (2x5 with 65# for form check before starting set)
WoD
50 kettlebell swings (35# KB)
Run 200 meters (.13 miles)
40 weighted butterfly situps (25# plate)
Run 200 meters
30 goblet squats (35# KB)
Run 200 meters
20 sumo deadlift/high pulls (35# KB)
Run 200 meters
10 ground to over head (25# plate)
This was exhausting, but it was truly 21:57 of bliss.
Sidebar: I know it's not about competing with others, but I noticed at the box I went to the other day, the times ranged from 6:40 all the way up to 17 minutes and change. Is that about how quickly you want to get through the workout, generally? (I know it's all relative, I'm just trying to decide if perhaps I should scale a little more the first couple times I go in after joining so I'm finishing more in sync with those times.)0 -
Warmup
CrossFit Warmup
3 Rounds of 6
Mobility
Tricep Stretch with Low Band
Skill
Handstand Hold
3x30 seconds
Strength
"Bench Press Friday"
3x3
WOD
6 Rounds
1 Deadlift 135/95
1 Hang Power Clean
1 Front Squat
5 Burpees0 -
Strength:
HBBS: 1×5@70%, 3×4@80%
then…
Conditioning:
7 rounds for total reps of:
30 Seconds ME Double-unders (no singles, Double Under attempts only)
30 Seconds ME Power snatch (115#/75#)
Rest 1 minute between rounds.
We will be scoring the double unders and power snatches separately for this WOD.0 -
Turkish Get Ups
15 Minutes of technique review & practice
“Curb Your Enthusiasm”
For time:
3 Rope Climb Ascents
15 T2B
15 Thrusters (115/75)
2 Rope Climbs
10 T2B
10 Thrusters
1 Rope Climbs
5 T2B
5 Thrusters (115/75)
Sub 1 Rope Climb for 5 Ring Rows w/ feet on a box (as horizontal as possible, strict)
Sub T2B with Knee Tucks or Abmat Sit Ups
Scale Thruster weight as required. Should be challenging/reasonably heavy.0 -
We are at the end of a strength cycle so this week is testing week. Today was crossfit total, I've been in a PR drought on these 3 lifts so today was a good day!
Backsquat- 188# (bailed on 193#, but should've had it I just got nervous, still a 10# PR)
Strict Press- 98# (5# PR)
Deadlift-253# (10# PR)
Total-5390 -
Warmup
2 ( 60 jump rope singles + 10 plank side knee raises + 15 dumbbell rows (10 lbs) + 30 seconds holding plank )
Strength
Deadlifts - 5x8 with 95#. (2x5 with 65# for form check before starting set)
WoD
50 kettlebell swings (35# KB)
Run 200 meters (.13 miles)
40 weighted butterfly situps (25# plate)
Run 200 meters
30 goblet squats (35# KB)
Run 200 meters
20 sumo deadlift/high pulls (35# KB)
Run 200 meters
10 ground to over head (25# plate)
This was exhausting, but it was truly 21:57 of bliss.
Sidebar: I know it's not about competing with others, but I noticed at the box I went to the other day, the times ranged from 6:40 all the way up to 17 minutes and change. Is that about how quickly you want to get through the workout, generally? (I know it's all relative, I'm just trying to decide if perhaps I should scale a little more the first couple times I go in after joining so I'm finishing more in sync with those times.)
There are two schools of thought on the scaling aspect. Some say you'll get more out of your workouts by scaling it so that you finish in the time most of the class does also. I don't necessarily go by that though. I will scale it as much is needed to try to do my workout but also push me hard. Id rather push hard and take longer than scale it so much I don't feel like im working (as long as my form doesn't suffer). easier said than done but I say you just do what makes you feel the best and don't worry about your time or anyone elses.0 -
Warm up:
400m run
10 HRPUs
10 jumping squats
Spidermans
10 kip swings
10 kb clean and press @40#
Strength/Skill:
Build to 1RM Thruster
135#, 135#, 155#, 155#, 175#, 175#, 185#, 185#, 195#, 195#
Probably could have gone heavier but ran out of time
WOD:
With a partner, 7 rounds:
7 Push Press @115#
7 Toes to Bar
One partner completes a round then the other goes, 7 rounds each
Completed in 12:05 - should have been faster but my T2B slowed me down0 -
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: jump rope 2:00, banded shoulder stretch, 10 hip extension, piriformis stretch
Strength
Back Squat
9×1 @ 85% every 30 seconds
Rest 2 minutes
5×1 @ 95% every 60 seconds
WOD
2 min ME KB Swings
-rest 1 minute
4 min AMRAP of:
15 Pushups
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME KB Swings
Completed at 6am. First WOD since last Tuesday (spent last week moving into our new house!!!) and it smoked my shoulders!!!!! Gald to be back at it
0 -
snip
Sidebar: I know it's not about competing with others, but I noticed at the box I went to the other day, the times ranged from 6:40 all the way up to 17 minutes and change. Is that about how quickly you want to get through the workout, generally? (I know it's all relative, I'm just trying to decide if perhaps I should scale a little more the first couple times I go in after joining so I'm finishing more in sync with those times.)
There are two schools of thought on the scaling aspect. Some say you'll get more out of your workouts by scaling it so that you finish in the time most of the class does also. I don't necessarily go by that though. I will scale it as much is needed to try to do my workout but also push me hard. Id rather push hard and take longer than scale it so much I don't feel like im working (as long as my form doesn't suffer). easier said than done but I say you just do what makes you feel the best and don't worry about your time or anyone elses.
Thanks.
I was thinking that there's a fine line between scaling to maintain a competitive time and scaling so much that it's no longer "work." I like the method you described: push hard and scale only minimally (unless form becomes an issue). Times be damned! That will improve...with time. 0 -
Warm Up:
Row 750m
Alt tabata: side to side hammy stretch and bent over windmill stretch
Hamstring Mobility in band
30 second handstand hold
20 SDLHP w/40# kb
10 alt kb clean and jerks @40#
Strength/Skill:
Find 1RM Deadlift
Worked up to new PR @375#!
WOD: For time:
8-7-6-5-4-3-2-1
Deadlift @135#
Clean and Jerks @135#
Completed in 10:340 -
Two day testing for our 30 day Paleo challenge that starts today.
Today's WOD
EMOTM 1 Squat Clean Thruster
Women’s weights (starts at 35 lbs, ascends 5 lbs per minute)
35-40-45-50-55-60-65-70-75-80-85-90-95-100-105, etc.
Men’s weights (starts at 65 lbs, ascends 10 lbs per minute until 165, 5 lbs per minute thereafter)
65-75-85-95-105-115-125-135-145-155-165-170-175, etc.
Goal is to achieve highest possible weight for score.
Barbell must pass through a full depth squat and finish overhead in one motion from the bottom0 -
snip
Sidebar: I know it's not about competing with others, but I noticed at the box I went to the other day, the times ranged from 6:40 all the way up to 17 minutes and change. Is that about how quickly you want to get through the workout, generally? (I know it's all relative, I'm just trying to decide if perhaps I should scale a little more the first couple times I go in after joining so I'm finishing more in sync with those times.)
There are two schools of thought on the scaling aspect. Some say you'll get more out of your workouts by scaling it so that you finish in the time most of the class does also. I don't necessarily go by that though. I will scale it as much is needed to try to do my workout but also push me hard. Id rather push hard and take longer than scale it so much I don't feel like im working (as long as my form doesn't suffer). easier said than done but I say you just do what makes you feel the best and don't worry about your time or anyone elses.
Thanks. I was thinking that there's a fine line between scaling to maintain a competitive time and scaling so much that it's no longer "work." I like the method you described: push hard and scale only minimally (unless form becomes an issue). Times be damned! That will improve...with time.
I think the as you start it's best to err on the side of it being too easy/finishing the workout.
As mentioned, good form is more important than finishing fast. Once you have the baseline time you can progress from there. That's right from a couple of our coaches. Your goal should be ramping up to RX eventually. If people are not RXing when they could just to finish quickly, that is a coaching problem.0 -
Today was the first time that I've knowingly done a named workout. ... It was awesome.
Helen
3 Rounds for time:
Run 400M
21 KB Swings (53/35)
12 Pull-ups
Our coach tries to make sure we're working next to another personal of comparable fitness level, so he put myself and another relatively new to the box gal on one side together. We were both doing banded pull-up (myself with a green, her with a blue), and we were sharing a 30# and a 25# KB. I volunteered for the heavier KB first with the agreement that "about halfway" through, we'd swap so she was on the 30# and I was on the 25#. Besides her arriving at the KBs first, we were pretty even-paced. She never picked up the 30# one, though; when I got to them she was always working with the 25#. I was feeling pretty sassy still by the end so I just stuck with the 30#. I finished it in about 12:35 and that's pretty safely the middle of the pack for Rxers and scalers. I'm definitely looking forward to doing that workout exactly as prescribed one day.0 -
Back Squat (5 x 3 )
@85%
Metcon (Time)
3 RFT:
15 Burpee – Burpee Pull ups
20 KB Cleans (1.5/1.0 – 2.0/1.5)**
25 Weighted Sit ups
**KB Cleans are 10L / 10 R
I am incapable of doing a pull up, even with the band. Thus, I see ring rows in my future.....usually it's 3 ring rows for every 1 pull up.0 -
Squat Clean Thruster
In 12 Minutes build to a tough touch and go double
Then
4 Rounds for time of
50 Double Unders
10 Squat Clean Thrusters (135/95)
Yeah ... umm ... I can't even really skip much less crank out double unders. 4 reps of 50 just ain't gonna happen.0 -
"Air Force WOD"
From the 2009 CrossFit Games Midwest Sectionals
4 Burpees EMOM
In the remaining time, complete the following:
20 Thrusters 95/65
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
15 Minute Cap
This is gonna be a killer.0 -
Today's WOD was very unusual. I almost skipped it. I'm glad I didn't, because it gave a lot of focus to form, but it also made me feel like a total weakling. My back (shoulders) keeps wanting to sag
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: run 400 meters, banded shoulder stretch, 10 hip extension
Strength
EMOM 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
EMOM 5 minutes
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)
WOD
4X5 3 Stop Snatch Pulls – rest 30 sec btwn sets
4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 30 sec.
4X5 Split Press –rest 30 sec.0 -
"Air Force WOD"
From the 2009 CrossFit Games Midwest Sectionals
4 Burpees EMOM
In the remaining time, complete the following:
20 Thrusters 95/65
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
15 Minute Cap
This is gonna be a killer.
Yeah, id see me hitting the cap on that one0 -
Warm Up:
1000m run
20 pvc passthroughs
Alt tabata: OHS w/PVC pipe and jumping jacks
Arm circles
Inch worms w/push up
15 kbs @45#
Strength/Skill:
Strict Press: 3 @95#, 5 @135#, 5 @145#, 5 @155#
WOD:
“Chocolate Kale”
13 min AMRAP:
1 Rope Climb
5 OHS @95#
10 kettlebell swings @50#
15 HRPUs
4 Rounds completed0 -
Here's tomorrow's...
WOD:: 9-11 “Hero WOD”
2,001 m row -OR- 2,001 m run (1.25 miles)
11 Box Jumps 24/30
11 Thrusters 85/125 (125 deaths at The Pentagon)
11 Burpee to Chest Bar Pull Ups
11 Cleans 105/175 (Flight #175 AA, south tower)
11 HSPU
11 KB Swings 53/70
11 T2B
11 Deadlifts 120/170 (170# = 77 kg…..Flight 77)
11 Push Jerks 80/110 (110 lbs = number of floors in each tower)
2,001 m row -OR- 2,001 run (1.25 miles)0 -
Metcon (Time)
9/11 Tribute WOD “Never Forget” courtesy of CrossFit Big D
9 RFT:
11 Burpees
20 Double Unders
01 Deadlift (375/245)0 -
20:01 Minute AMRAP
8 Power Snatches (75/45)
10 Wall Balls
343 m row or run (for Fire House 343)
I think I can get through four full reps and into #50 -
Warm up:
1000m Run
Spiderman w/torso twist
Pistol stretch (30 sec each leg)
30 sec handstand hold
15 HRPUs
Burpee Broad Jumps across gym
Strength/Skill:
Work up to 1RM Front Squat
3@135#, 3@185#, 3@205, 3@225#, 3@245#, 1@275#, 1@295# - New PR!
WOD: "Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats @135#
7 Handstand push-ups (modified)
--20 minute time cap--
Finished 5 rounds 5 reps in 20 mins0 -
5 Rounds for Time (155#/110#)
12 Deadlifts
9 Hang power cleans
6 Push jerks
Being a little new, I didn't get anywhere near 110. I also didn't do a push jerk because I'm not well-trained in the split/lunge part, yet. I did a push press instead. I started with 75# and actually had to scale down to 65# because I was really struggling with the weight on the push press. I hate having to go down in weight in the middle of the workout, but I'd rather the trainer advised me to go down than he advised me to go up. I want to get the most out of my workouts! I finished this one in 12:38.0 -
Yesterday:
4 rounds for time:
25 butterfly sit-ups
20 traveling alternating pushups (scaled to planks when I could no longer do pushups)
15 ring pullups (scaled to ring rows)
10 KB swings (scaled to 20lbs)
Finished in 20:48. I was exhausted but thrilled to have made it under the 25 minute time cap.0 -
91114 WOD
3 minute rounds - max reps.
Row (calories for reps)
Pistol squats (I did assisted)
Burpees
Rope climbs 15ft (I got two).
Score - 1220 -
9/11 Tribute WOD
For time: (35 minute limit)
(Flight) 11 Thrusters (135/95)
8 (AM) Wall Balls (20/14)
46 (AM) Situps
(Flight) 175 m Run
9 (AM) Front Squat (135/95)
02 (AM (2x100m) Bear Crawl
(Flight) 77 Air Squats
9 (AM) Shoulder Press (135/95)
37 (AM Push Ups
(Flight) 93 Double Unders
10 (AM Overhead Squat (135/95)
07 (AM) Bar Facing Burpees
9 (MM) Goblet Squat (70/45)
11 (DD) Push Press (135/95)
01 (YY) Turkish Getup (70/45)0 -
Strength:
4 rounds of:
5 ring pull ups or bar assist pullups with light band or deep ring rows
1 rope ascent or 3 beginner rope modifications (pull up from prone position on the floor to standing)
5 handstand pushups or strict presses
I did the deep ring rows, beginner rope pull and 55# presses. In the heat and humidity this evening, this was quite draining.
WOD
For time:
21-15-9
Overhead squat (115lbs/75lbs)
Ring dips
I scaled to 55# overhead squats and parallette dips and finished in 7:19. I really need to work on my overhead squats.0
This discussion has been closed.