Crossfit Victories
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Monday was my first time doing hero WOD "McGhee" is was also my first Rx. Got 21 Rounds!0
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bump0
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PR'd my snatch at 60lbs today. I just started xfit in July, and at that point I couldn't snatch a 15lb bar over my head. Today I put up 60 on the first try. Not bad!!0
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Yey! Yesterday I did a 70lb clean and snatch for the first time. (Ive been going about a month)0
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Congrats!0
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Visited NOVA Strength and Conditioning in Springfield VA while I was down in the DC area. The workout was
20 ground to overhead
7 Bar facing burpees
15 GTOH
7 BFB
10GTOH
7BFB
5 GTOH
7 BFB
Then as many GTOH as you could get in the 9 minute time cap. There were 3 levels. On started with a 20 lbs med ball and you added weight every round. I did level 2, which went 65-75-95-115. Only reason I didn't do level 3 was that the max weigth was 185 which is right at my clean maximum until I get some more mobility and work on my squat cleans.
There were 3 of us doing the WOD and other guy said he'd been doing CF for a year just like me. The other woman was in shape but was a bit of a novice and still mastering the movements.
I destroyed this workout. Took a very deliberate pace on the burpees to catch my breath and then ripped the GTOH. First 3 rounds were power snatches and the last 5 I cleaned and jerked. Finished those but none of the burpees before the time cap and I was at least one round ahead of everyone else, maybe more.
Felt good to know about 1 minute into the workout that I was going to crush everyone!
Even the coach was like "damn you killed that"0 -
Yesterday we did sprints in our WOD, something that I don't think we ave ever done. I was shocked at how fast I ran, I finished first in my class every time.0
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^^^I love sprints. We have sprints built into our WODs a lot in the summer or just sprinting only WODs (running or rowing).
Anyway, my victory for the day is that in 6 months, I PR'd my fave WOD by a lot-- by 5:13 minutes Rx'd--- Did DT Rx @9:27 (105# 5RFT of 12 DL's, 9 hang cleans, & 6 push jerk). Next year: going unbroken!0 -
Sprints....
6 rounds of 4min to sprint 400m and max effort KBS @ 1.5p. 2min rest between rounds
218 swings. barely managed to keep breakfast down.0 -
^that is a a great WOD. Might have to pass it along for when it warms up, or we just sub in a 500m row.0
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135# Overhead squat @ 120# BW0
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^I don't think I could manage that and I certainly wouldn't be going to full depth. Great job!0
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I'm on the top of the board for the first time in anything crossfit ever!! I did Annie today in 7:49!! I don't have any idea how fast that is comparable to anyone other than those at our gym that entered times into Wodify, but I'm pretty proud!!!0
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great job!0
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Well this is kind of an odd victory but I've just realized that ever since I started crossfit ( Sept) I've always been the top 3 on the leader board. With the girls, The past 3 weeks I've been 1st or on par. I've gone from 30kg back squat in sept to 62 kg back squat. I've can do t2b's but not unbroken and can do double unders but again not unbroken. I've moved from the highest resistance band on the pull ups , to the second one and don't feel a difference. My strength is building and building. I could never do a handstand against the wall before starting crossfit, now I can do push up handstands with the headrest things. I can do 2 and I've done 1 but usually go back to needing two headrests.0
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jonisteenhoek wrote: »I'm on the top of the board for the first time in anything crossfit ever!! I did Annie today in 7:49!! I don't have any idea how fast that is comparable to anyone other than those at our gym that entered times into Wodify, but I'm pretty proud!!!
Congrats!
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toffee2013 wrote: »Well this is kind of an odd victory but I've just realized that ever since I started crossfit ( Sept) I've always been the top 3 on the leader board. With the girls, The past 3 weeks I've been 1st or on par. I've gone from 30kg back squat in sept to 62 kg back squat. I've can do t2b's but not unbroken and can do double unders but again not unbroken. I've moved from the highest resistance band on the pull ups , to the second one and don't feel a difference. My strength is building and building. I could never do a handstand against the wall before starting crossfit, now I can do push up handstands with the headrest things. I can do 2 and I've done 1 but usually go back to needing two headrests.
GAINZ!!! awesome job.
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^Ditto. I found that most of my lifting gains came from Crossfit building my core. Still a LONG way to go for that as I still feel like I'm near the bottom of the gym in that regards, but my personal gain has been tremendous. I can actually feel my obliques a bit through the belly. Extra motivation to lose it.0
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Last night I completed my first on-ramp. Sore as hell today but I can already tell I'm going to LOVE it. 0
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Go in today or tomorrow and foam roll like crazy. You should be able to get loose enough to work out. If not just do some light rowing or mobility. After a few weeks you'll adjust.
I remember after my first real workout thinking two things
1. When I don't get completely gassed by the warmup, I know I will have made progress. That took 2-3 months.
2. I was sore in places where I did not realize I had muscles.0 -
Re: #2 - ZOMG yes. My lower abs are tender as hell as well as muscles in my backside I wasn't previously aware of. And my armpits - dude. O_O
I find I do better if I keep moving. When I sit down, that's when I get into trouble.
Not a good time to have a desk job.
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You'll get used to it in a few weeks.0
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I PR'd 5 lifts this past week.
Strict press from 65lbs up to 70
Backsquat from 125 to 138
Deadlift from 160 to 175
Clean and Jerk from 82 to 95
Overhead squat from 70 to 90
I started in July and did Fran about 3 weeks out of on ramp, thrusters at 45 and ring rows. Friday I did Fran again and RX'd the weight for the thrusters and did ring rows with feet on a box.
My growth and my strength astounds me... I know these are still light weights compared to the rest of the crossfit world but I surprised the hell out of myself with that overhead squat at 90. Crazy stuff. Gainz!!!!0 -
Good job! It's amazing how your body responds when you demand more of it, isn't it?0
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Hit 3 PB's on my CrossFit Total this morning, incl. a 90kg deadlift. I *really* want the century, now!!!0
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Nice job! My target area for 2015 is posterier chain. My deadlifts are far weaker than they should be. Time to get back in balance.0
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On November 30th my gym started a competition called "the Sunday Series" where for 4 Sundays in a row there would be an unannounced workout and whichever man and woman did the best overall would win. Today I learned that I won top male athlete much to my surprise. Here is what I did:
WOD 1
WOD 2For Time: 20:34 RX
3 RFT
Burpee long jump length of gym
25 deadlift (90% bodyweight)
Accumulate 60 sec handstand hold
(Deadlift weight was 190 lbs)
WOD 3Total Score: 159 RX
Tabata (20 seconds of work, 10 seconds of rest for 8 minutes)
Wall ball 20/14 (76)
Wall ball sit-ups 20/14 (83)
WOD 4For Time: 18:45 RX
4 RFT
500 m row
Bear crawl length of gym and back
50 air squats
60 second restFor Time: 11:53 RX
800 m run
Then
3 rounds
50 push press 75/45
30 second rest
The past week or so has been pretty stressful and sad so this was a nice bit of good news.0 -
That's impressive. Good work!0
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