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  • totalimageguy
    totalimageguy Posts: 62 Member
    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'd
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    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
  • cheri0627
    cheri0627 Posts: 369 Member
    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.
  • snkeller24
    snkeller24 Posts: 459
    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.
  • cheri0627
    cheri0627 Posts: 369 Member
    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.
  • jtbaddison
    jtbaddison Posts: 134 Member
    bump
  • raaynes
    raaynes Posts: 58
    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! :)
  • jell52
    jell52 Posts: 15
    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!
  • raaynes
    raaynes Posts: 58
    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. ;)
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    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
    95-115-125
  • jtbaddison
    jtbaddison Posts: 134 Member
    bump
  • jtbaddison
    jtbaddison Posts: 134 Member
    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.
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    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 steps
  • raaynes
    raaynes Posts: 58
    21-15-9
    Deadlift (95#)
    Push Press (45# - damn my weak upper body)
    KB Swing (8#)
    500m row

    17:30
  • snkeller24
    snkeller24 Posts: 459
    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.
  • HeatherFeather10
    HeatherFeather10 Posts: 92
    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 "
  • HeatherFeather10
    HeatherFeather10 Posts: 92
    My WOD @ home

    "Annie"
    50 40 30 20 10
    Skipping
    Sit ups with weight
    Mountain Climbers

    800m. run
  • marymissmary
    marymissmary Posts: 5 Member
    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!
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    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!
  • cheri0627
    cheri0627 Posts: 369 Member
    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.
  • cheri0627
    cheri0627 Posts: 369 Member
    WOD 9/28 (Bootcamp style, so less equipment)

    Warmup
    * 400m run
    * 30 squats
    * 15 pushups
    * 5 burpees

    Workout
    * 25 walking lunges
    * 35 renegade rows 15/20lbs DB (shared with another girl) (It was supposed to be 50, but it was so much slower than all the other rotations, we were first and she stopped us because the next rotation was waiting for our equipment)
    * 25 walking lunges
    * 50 box jumps (20")
    * 25 walking lunges
    * 50 goblet squats (12Kg)
    * 25 walking lunges
    * 50 tri dips

    Warmdown
    * 50 leg lifts
  • HeatherFeather10
    HeatherFeather10 Posts: 92
    Buy in:
    Max height box jumps
    38 inches!!!

    Lift:
    85 lb Bench Press,

    WOD:
    10,9,8,7,6,5,4,3,2,1
    Bent Row (55lbs)
    push ups

    Cash out:
    YWTA
  • HollyMac20
    HollyMac20 Posts: 259 Member
    Yesterday's WOD

    WU
    10 box jumps, 20"
    10 pull ups
    10 inch worms w/ push up
    10 tri dips
    10 air squats

    Strength:

    Bench 5 @ 75%, 3 @ 85%, AMRAP @ 95%

    MetCon:

    Kettlebell Swings, 35#
    10-9-8-7-6-5-4-3-2-1, with a 200m run between KB sets

    TABATA Sit ups
  • cheri0627
    cheri0627 Posts: 369 Member
    Warmup
    * 500m row
    * 40 mountain climbers
    * 30 squats
    * 20 pushups (half were unmodified)

    Workout
    21-15-9
    * push press (50lbs)
    * toes to bar
    * rocking chairs (25lbs)
    * 400m run (once at end of each round)

    Warmdown
    * 5 dead hang pullups (I didn't pull up, tried to go down slow)

    I hate toes to bar, and I saw the WOD before I went. I almost didn't go, but I know it's something I need to work on, so I went.
  • totalimageguy
    totalimageguy Posts: 62 Member
    10-03-11 WOD

    Warm Up:

    Five rounds of three reps each of back squat.
    135 lbs, 145 lbs, 165 lbs, 175 lbs, and 190 lbs

    Work Out:

    15-10-5 reps of:
    Thrusters 135 lbs /95 lbs
    Burpee Pull-ups
    10 mins 33 secs
  • Sbiscotti
    Sbiscotti Posts: 153 Member
    Competed in a competition on Saturday in Birmingham. Took 4th overall. 3 wods in 4 hrs was sooo rough on the body, but a good test of recovery and overall fitness. Loved every second of it.

    Yesterday:

    5 rounds

    3 min amrap
    3 power cleans (155/110)
    6 pushups (hand release)
    9 K2E

    Score: 9 Rds @ 105# Can't believe I let those 5# get to me mentally when I've definitely power cleaned 115# before easily. Guess my body's still recovering from Sat.

    Today - Coach had the brilliant idea to do Tabata This except replace the pushups with burpees since we did pushups yesterday.

    Tabata, 1 min rest in btwn stations

    Rower (for calories)
    Squats
    Pullups
    Situps
    Burpees

    Score - 407 Rx'd (50, 160, 31 - yes my pullups suck, but at least i'm doing them RX, 116, 50)
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    Oct 3rd WOD

    Part 1
    2 deadlifts every minute for 10 minutes (225#)

    Part 2
    5 rounds

    6 HSPU
    12 C2B Pull Ups (subbed rows)
    24 walking lunges (20 # dumbbells)

    15:14
    Competed in a competition on Saturday in Birmingham. Took 4th overall. 3 wods in 4 hrs was sooo rough on the body, but a good test of recovery and overall fitness. Loved every second of it.

    GO YOU! Well Done!
  • cheri0627
    cheri0627 Posts: 369 Member
    I just have to say, I hate Karen. She is a b**ch.

    I've never managed to finish that workout before. Last time we did it, I was recovering from bronchitis and stopped at 75. The time before, I had an asthma attack.

    I did manage to finish today, going pretty slowly at times because my asthma was trying to kill me, but I made it.
  • cheri0627
    cheri0627 Posts: 369 Member
    Our box had a 90 minute squat clinic today. It was a lot of fun, and something I need to work on.

    We did an
    * air squat tabata
    * back squat to max
    * front squat to max
    * overhead squat to max
    * wide squat skill

    I set a new PR for all three to max! My back squat was 35lbs higher than it was less than 2 months ago!

    I'm just feeling really good about myself today. Our trainer also said I have really good form.
  • Sbiscotti
    Sbiscotti Posts: 153 Member
    I just have to say, I hate Karen. She is a b**ch.

    I've never managed to finish that workout before. Last time we did it, I was recovering from bronchitis and stopped at 75. The time before, I had an asthma attack.

    I did manage to finish today, going pretty slowly at times because my asthma was trying to kill me, but I made it.

    Ughh I hate Karen. We did Stacey on Friday which hurts my legs almost as bad as Karen.

    Stacey - 150 squats, 2000 m row, 150 squats

    Time: 18:28

    Followed that up yesterday with "Grace" (30 clean & jerks 135/95 for time) and a 3.5 mile run.
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