Community for CrossFitters, by Crossfitters & anyone interes
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9/20/11 WOD
For Time:
500 m Row
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 Pull-ups
400 m Run
10 mins 57 secs | Not Rx'd0 -
Sep 21 WOD
250 KBS (16kg) *Team workout - as one does KBS, the other runs 250 m, and hands off the KB. The KB cannot be put down at any time during the WOD, and if you do penalty is 10 burpees for each "drop"
Time 11:43 Rx'd
Strength:
Find your 1 RM OHS = 100lbs
*new PR for me. Last time I did OHS was 85 lbs0 -
Sep 21 WOD
250 KBS (16kg) *Team workout - as one does KBS, the other runs 250 m, and hands off the KB. The KB cannot be put down at any time during the WOD, and if you do penalty is 10 burpees for each "drop"
Time 11:43 Rx'd
Strength:
Find your 1 RM OHS = 100lbs
*new PR for me. Last time I did OHS was 85 lbs
Those partner workouts with running are really tough for me. I cannot run, so I feel really bad for my partner on those. I try to get paired up with other people who don't run, but it doesn't always work.
Congrats on the new PR! Great job!! OHS are really tough.0 -
9/23/2011 WOD
Warm up: Jump rope then 2(10 power snatch, 10 superman, 10 front squat)
WOD For time:
50 Cal row
40 Box jumps (20)
30 GHD Sit-ups
20 pistols (10 each leg)
100 D/U’s (200 singles)
20 Pistols
30 GHD sit-ups
40 Box jumps
50 Cal Row
24:15 for me (singles)
Pistols were really difficult for me. I was told I could do squats instead but I really wanted to work on those. I didn't go as low as others but low enough where it was a challenge to get back up w/o putting my other leg down. Still no double unders for me either.0 -
9/23 WOD
Warmup
* row 500m
* 40 mountain climbers
* 30 squats
* 20 pushups (half modified)
Workout
shorts and shawls v2.0
* 75 push press (45lbs)
* 25 box jumps
* 50 push press
* 50 box jumps
* 25 push press
* 75 box jumps
20:48, which was middle of the pack. I was 6th or 7th done out of 14.
And let's just say I'm already really feeling my "shawls" and I know I'll be feeling the "shorts" soon.0 -
bump0
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Hey everyone! Thanks to Pam for pointing me in the direction of this thread.
I've ben doing CF for about three months now (I dabbled a bit before, but finally committed in June). Yesterday I got my first kipping pull up. It wasn't perfect, but it was a great breakthrough!0 -
I'm still pretty new at Crossfit but I love it so far.
I3x5 DL max
Got up to 100lbs.
Team Workout
5 Rounds for time. and record total Kettlbell swings
100 meter run then 15 tire jumps
100 meter run then amrap kettlbell swings at 25lb
My patner and I finished with 487 swings and 20:35
One partner does the runs and tire jumps while the other swings the KB until the other partner returns.
Followed that up with a 5K row.
So much fun!0 -
3 RFT
500m sprint row
25x KB swings
1.5min rest
Unfortunately, the clock was accidentally reset, however I'll feel this tomorrow, and that's the goal anyways.0 -
Sept 22 WOD
30 sec max deadlift (185)
30 sec rest
30 sec max burpees
30 sec rest
Sep 23 WOD
CINDY
5 pull ups
10 push ups
15 air squats
20 m AMRAP
STRENGTH
Power Clean & Jerk
3-3-3 (85-95-100)
Supplemental
Push Jerk/Split Jerk
5-5-5 (95-105-115 3 reps last round)
Sep 25 WOD
MICHAEL 3 rounds for time
800 m Run
50 back extensions
50 sit ups
SKILL
5-5-5 back squat
95-115-1250 -
bump0
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Question for you crossfitters. I can't make the workout time happen with the "box" in my area, so I'm going to do the scaled back WOD's. We are planning on recording everything and using proper form.
My question is, what do you suggest for a warm-up, or is it necessary? I'm thinking the scaled WOD's are going to knock us out. Also, any advice for a newcomer is welcome.0 -
Question for you crossfitters. I can't make the workout time happen with the "box" in my area, so I'm going to do the scaled back WOD's. We are planning on recording everything and using proper form.
My question is, what do you suggest for a warm-up, or is it necessary? I'm thinking the scaled WOD's are going to knock us out. Also, any advice for a newcomer is welcome.
Standard WU at my box is either a 400 m run (500 m row or 100 double unders)
15 good mornings
15 shoulder dislocates
15 OHS (with PVC)
15 sit ups (abmat)
15 back extensions (superman)
15 push ups
15 pull ups (or ring dips)
10 spiderman steps0 -
21-15-9
Deadlift (95#)
Push Press (45# - damn my weak upper body)
KB Swing (8#)
500m row
17:300 -
4RFT:
6 deadlifts (80#)
12 ring dips (knee/band)
40 DU (120 singles)
15:47
Probably could've went heavier on my deadlifts...I'm still trying to learn what weight I can move.0 -
Warm up:
3 times
200 m. run
10 Lateral jumps
10 push ups
10 pull ups
10 squats
Buy In:
Max Height Box jump
Lift:
Press – 5RM
Workout of the Day:
5x
15 KB Swings (Russian) 32/24kg
30 Double unders
Stimulus:
Metabolic Conditioning
Cash Out:
Hip Band Stretch
Time: 8:51
Max Height Box Jump - 36.5 "0 -
My WOD @ home
"Annie"
50 40 30 20 10
Skipping
Sit ups with weight
Mountain Climbers
800m. run0 -
I'm new here...do we just post our WODs?
21-51-9
box jumps, 20-inch box
KB swings 35-lb KB
SDHU 65 lbs.
I'm so glad to see other crossfitters!0 -
Hey Mary - we also sometimes chat about nutrition... or anything crossfit.
Today I was finally able to do TTB! A solid toe kick each time. WOW.
I also did wall balls , slowly, but I did them. I've lost some range of motion in my bend so my heel comes up, but I suffered.
SEP 28 WOD
15 m AMRAP
10 wall balls (14)
10 TTB
10 Box Jumps 20"
5 rounds Rx
SKILL LEVERS, front and back
I worked on progressions. I can even do a front lever progression, and so close to a back lever progression!0 -
Today I was finally able to do TTB! A solid toe kick each time. WOW.
I also did wall balls , slowly, but I did them. I've lost some range of motion in my bend so my heel comes up, but I suffered.
Yay on TTB! And great for sticking with the wall balls. Slow is a good way to go, and hopefully you'll get some of the range back.0
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