Today's WOD
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(Still sidelined by elbow tendinitis that has *not* improved much at all over the past few months.
Everyone else, please continue being awesome.)
Sadness
Are you doing any PT?
Compression band work, trigger point massage, ART...I've been trying lots of things. Seems the only thing that is slowly...*S--L--O--W--L--Y*...demonstrably helping is time.
Tendon injuries are a bit...ter thing from which to recover.0 -
Warmup
3 Rounds of 8
Pullups
Russian KBS
Pushups
Air Squats
Supermans
Hollow Rocks
Skill
Handstand Walks
Parallette L-Hold 3x35 seconds
WOD
3 Rounds
20 Decline Pushups -20
50 Situps
20 KBS 70/53
So I am pretty nervous about the handstand walks since I have never done them and I have only just learned how to do a handstand against the wall. I am going to give it my best try and hope I don't fall down too much. Wish me luck!0 -
Warmup
3 Rounds of 8
Pullups
Russian KBS
Pushups
Air Squats
Supermans
Hollow Rocks
Skill
Handstand Walks
Parallette L-Hold 3x35 seconds
WOD
3 Rounds
20 Decline Pushups -20
50 Situps
20 KBS 70/53
So I am pretty nervous about the handstand walks since I have never done them and I have only just learned how to do a handstand against the wall. I am going to give it my best try and hope I don't fall down too much. Wish me luck!
All the luck!0 -
Warm Up:
Shuttle run 50-100-200m
Alt tabata: squat cleans with pvc and jerks with pvc
Spiderman twists
Inch worms w/pushups
Side to side hamstring stretch
30 second handstand hold
10 HRPUs
Strength/Skill:
Clean and Jerk - Build up to a heavy or 1RM
Built up to 195# -- not my PR but my body is just not working at 100% this week
WOD:
EMOTM for 14 minutes:
Odd: 1 clean and jerk @155#
Even: 5 v-ups0 -
WOD
3 RFT:
Run 200m, Rest 1:00
Run 400m, Rest 2:00
Run 600m, Rest 3:00
Supplemental Work
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy
200m: 0:59/1:03/1:11
400m: 2:05/2:14/2:17
600m: 3:16/3:49/3:07!!!!!!0 -
WOD
3 RFT:
Run 200m, Rest 1:00
Run 400m, Rest 2:00
Run 600m, Rest 3:00
Supplemental Work
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy
200m: 0:59/1:03/1:11
400m: 2:05/2:14/2:17
600m: 3:16/3:49/3:07!!!!!!
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!0 -
WOD
3 RFT:
Run 200m, Rest 1:00
Run 400m, Rest 2:00
Run 600m, Rest 3:00
Supplemental Work
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy
200m: 0:59/1:03/1:11
400m: 2:05/2:14/2:17
600m: 3:16/3:49/3:07!!!!!!
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!
I do the same thing. We had wall balls, box jumps, and a short run in between rounds. Arms and legs were lead until the final round; then something kicks in to gear and the whole thing starts to feel good/easier and I ramp up my pace. How do we make this happen earlier?!0 -
Row 1000 meters
Then 21-16-9:
Wall balls (20#/14#)
Box jumps (24"/20")
Additionally, please run 60 meters in between rounds and after final round (three times, total).
I'm not sure how heavy the ball I used was. It's the second lightest one at our box and, uh... it's green and black? The number was worn away from use and I neglected to ask afterward. This short white woman doesn't have game or vertical leap at all, so I did step ups. It's my intention to get better at box jumps with practice; I'm comfortable up to 12" in a WoD. Just as SnicciFit said above, I felt like it was rough to get started, but near the end I felt like I was rocking it; though, I don't think I could have done another round.0 -
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!I do the same thing. We had wall balls, box jumps, and a short run in between rounds. Arms and legs were lead until the final round; then something kicks in to gear and the whole thing starts to feel good/easier and I ramp up my pace. How do we make this happen earlier?!
I wonder if it's because we know it's nearly over and we won't have to do it again?! LOL!0 -
My legs felt like lead this morning. I was in the back of the pack the entire time until the last 600m run when I finally found my mojo and smoked it! I always seem to leave the best for last in the wods. I wish I could tap into that energy in the beginning of the wods!I do the same thing. We had wall balls, box jumps, and a short run in between rounds. Arms and legs were lead until the final round; then something kicks in to gear and the whole thing starts to feel good/easier and I ramp up my pace. How do we make this happen earlier?!
I wonder if it's because we know it's nearly over and we won't have to do it again?! LOL!
Lol! Maybe! "Oh thank goodness... Last round. Push it so you can just collapse afterward. It'll be fun, I promise!"0 -
Barbell Warmup
3 Rounds of 8
Shoulder Press
Floor Press
Back Squat
Deadlift
Mobility
Tricep Stretch with Low Band
Strength
"Bench Press Friday"
3-3-2-2-1
50 Double Unders between each set
WOD
For Time
75 Push Press 115/75
I am excited to see if I can break my PR on the bench...0 -
Warm Up:
3 mins DUs (singles and attempts at them)
1 turkish get up each side @40#
Alt tabata: kip swings and top of dip holds (full extension)
Pistol stretch/mobility stretches
Strength/Skill:
Superset:
4 rounds:
2 Turkish Get Ups (each side) (@40#, 50#, 60#, 70#)
:Rest 1 minute:
10 Toes to Bar
WOD:
3 min amrap: Rowing (Cals)
:1 min rest:
3 min amrap: Pistols
1 min rest
3 min amrap: Ring Dips
Score is total cals and reps - scored 980 -
Warm up:
400m run
1 rope climb
Alt tabata: kb snatch @35# and ring rows
Inchworms w/push ups
Various mobility stretches
Strength/Skill:
ME 250m row (0:45.1)
rest 4 min
ME 500m row (1:36.9)
WOD:
1 min L-sit
1 rope climb
50 kb snatchs @50#
1 rope climb
50 ring rows w/feet on 20" box
1 rope climb
Was supposed to be a partner workout, but there were only 3 of us for it so we worked it individually with a free t-shirt for whomever finished first
Finished in 14:50 - technically 2nd but the guy who finished 1st heavily scaled his workout so he gave the shirt to me!0 -
Warmup
Run 400m
4 Rounds
10 Ring Rows
10 Hand Release Push-ups
10 Supermans
10 Hollow Rocks
10 Walking Lunges
Skill
Complete 35 Ring Push-ups with Box
Mobility
Couch Stretch
Hip External Rotation with Flexion
WOD
5 Rounds
10 Back Squats 135/95
35 Double Unders
Mobility
Calf Smash0 -
Warm up:
500m row
Alt tabata: light kbs @35# and burpees
30 second handstand hold
Spiderman stretch
Inch Worms w/push up
Scorpions
Strength/Skill:
Back Squat 1x4 @60%, 1x4 @70%, 3x4 @75% of 1RM
(@205#, 245#, 255#)
WOD: Lurong Benchmark #2:
12 Min Time Cap:
100 Burpees
100 Kettlebell Swings @53#
Finished 145 total reps in 12 mins0 -
They switched it up on us today. Metcon first, strength second.
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
WOD – Helen
3 RFT:
400m Run
21 KBS
12 Pull ups
Strength
Find 2 rep max Clean and Jerk (touch and go)
My Helen time was 9 seconds slower than it was in March, but I used a heavier KB and smaller band. My 2 rep max ended up being the same as my 1RM. I ran out of time to add more weight and my last try was pretty sloppy anyway.0 -
Overhead Squat
3-3-3-3-3
“Jacked Up”
For total reps, record each score separately:
AMRAP 5
Strict Pull Ups
AMRAP 4
Push Ups
AMRAP 3
Double Unders
AMRAP 2
OHS (45/35)
AMRAP 1
KB SDLHP (2/1.5)
Each AMRAP leads directly into the next. Try to avoid going to absolute failure and keep the reps coming. Many small sets will likely yield you more volume than a couple of big sets, depending on your strengths/weaknesses.0 -
09/23/13:
Warm-up: HBBS 7x2 @ 90% 1RM
WOD: "FRAN"
Cash-out: 30 Turkish get-ups (15 per side)0 -
It's Hero Week at our Box
Honoring Lt. Michael Murphy AKA Murph
WITH 17# vest (thought I had on the girl weight of 14#)
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run.
Time - 64:10. Went in hoping to break 60 w/out vest. Decided to give the vest a try. Wow, that was rough! But, felt good when it was over.0 -
Wished I was able to go tonight. This sounds like a good one!
Metcon (Time)
EMOM 10 minutes: (135/95)
2 Deadlift
2 Power Clean
2 Front Squat
2 Jerk
Metcon (Time)
Pull up Training: 3 rounds
Perform 6 Strict Pull ups
rest 30 seconds
Perform 2 Strict Pull ups
rest 30 seconds
Perform 2 Strict Pull ups
rest 30 seconds
Perform 2 Strict Pull ups
Assist your partner, no bands.0
