kevie1021 Member

Well I workout before work, so it's get home, power down a protein shake, shower then out the door to work, and eat my egg white omlette at work. I wish I had more time to do post workout stretching, but I just can't. The thought of getting naked and hitting a hot tub or sauna is an intriquing one though!

Great article

Warm up: Run 100m forward Run 100m backwards 50m karaoke down and back 50m high skips down and back 5 min clock: Agility ladder run through Spiderman stretch Side to side hammy stretch 3 Ground to shoulder with stone @75# Strength/Skill: 3 rounds: Prowler Push 50m @225# :Rest 1 minute: Sled Pull @185# :Rest 1 minute: 3…

Nice form!

That was a great article. Someone should forward it to the nut job who stalks those of us who do CF telling us not to do it!

Warm up: Tabata DUs 30 sec handstand hold 8-broad Jumps 10 HRPUs 20 pvc passthroughs Strength/Skill: 5x5 Strict Shoulder Press @95#, 135#, 145#, 145#, 135# WOD: Three rounds for time of: 15 Hang Cleans @135# 15 Box Jumps @24" 15 HRPUs Completed in 10:24

Warm up: Run 400m Alt tabata: supermans and 52 lb kb deadlifts Side to Side Hammy Stretch Inch worms 10 Scorpion stretch Strength/Skill: OTMEM for 7 minutes 7 deadlifts @ 50% of 1RM (185#) WOD: For time: 27-21-15-9 Deadlifts, Front Squats @135# Rx (i did 95#) Finished in 12:30

Warm up: 500m row Alt tabata: DUs and sit ups Scorpion Stretch 30 second handstand hold 10 kip swings 1 cycle of bear complex w/pvc pipe Strength/Skill: 5 rounds of 3 Bear complex cycles (1 power clean, 1 front squat, 1 push jerk, 1 back squat, 1 back rack jerk) *3 cycles must be done unbroken/without dropping the bar*…

I kinda like this one. Great work on it!

Warm up: Shuttle run 50-100-200m Alt tabata: inchworms, scorpion stretch Walking Hammy Stretch 10 hrpus 10 air squats Strength/Skill: OTMEM for 10 minutes: Deadlift 3 reps @ 70% of 1RM (225#) WOD: 3 rounds for time: 200-meter run 5 one-arm overhead dumbbell lunges, each arm @50# 10 hand-release push-ups 20 jumping air…

Holy hell! That's punishing. Great job!

Warm up: Shuttle run 50-100-200m 6 Min AMRAP: 10 sit ups Bear crawl down and back gym 10 jumping air squats Walking Hammy stretch down and back 10 hand release push ups Strength/Skill: 3x5 Squat Cleans @135#, 155#, 155# WOD: "Jorge” For time: 30-24-18-12-6 Atomic Sit Ups 15-12-9-6-3 Squat Cleans @135# Finished in 21:18 and…

Way to go!! Setting new PR's is such a great feeling!

Warm up: Shuttle run 50-100-200 Alt tabata: air squats and sit ups Spiderman stretch Couch stretch Hip mobility in bands Strength/Skill: 3x10 Back Squats @ 60-70% of 1RM (185#, 185#, 225#) WOD: EMOTM for 12 min: Odd: 5 hang cleans @115# Even: 5 Toes to Bar

Warm up: 500m row alt tabata: power cleans with 45# bar and walking lunges Pistol Stretch 30 sec handstand hold 5 handstand push ups Strength/Skill: 3 sets of: Power Clean + Push Jerks - 3 unbroken reps each set (135#, 165#, 185#) WOD: "Gymnastics Gone Bad" 3 rounds: 1 min of pistols 1 min of walking lunges 1 min of hspus…

Warm Up: Shuttle run 50-100-200, Alt tabata: kbs @40# and box jumps @24", 30 sec plank hold, Spiderman stretch, Leg/hip swings, 10 Scorpion stretch Strength/Skill: 3 rounds of: Farmers Carry 100m (35#, 50#, 50#db) :Rest 1 minute: Max Effort KBS in 1 minute 50# :Rest 1 minute: Prowler Push 50m WOD: For time: 21-15-9 Front…

I agree with what everyone else has been saying. I still get a little anxious before each WOD and i've been doing it for several months now. Don't worry about what anyone else is doing. Just scale as needed and work hard. If your box is like most everyother box i've know of, people will be cheering you on and pushing you…

I'll be watching. Mostly looking to see my box's owner who is competing in the masters division.

CRazy WOD. Awesome job though

Warm up: Row 500m 10 pvc passthroughs Alt tabata: snatch balance and OHS w/PVC pipe Spiderman stretch Side to side hammy stretch 20 alt db snatches @35# Strength/Skill: 5 sets: 3 snatch balances + 3 OHS @95# WOD: 12 min ladder 3...6...9...etc ascending ladder until time is up of: Power Snatches @95# Overhead Squat @95# I…

That sounds fun! Great job gettting through!

Crossfit Greendale - Milwaukee, WI Best box in the city!

The owner of my box will be competing in the Masters division also. So stoked for him!

Strength/Skill: 5 rounds: 20 sec L-sit hold Rest 1 minute 5 Ring Dips Rest 1 minute 1 rope climb Rest 1 minute I was happy that I am finally able to climb the rope regularly! WOD: "Mary" 20 min AMRAP 5 HSPU (modifiied) 10 Pistols 15 Pull Ups (i did kipping) Finished 4+15. Must have been 1000 degrees in my box this morning,…

This is pretty similar to me. I have been doing crossfit for almost 8 months now and I just have not seen the results I was hoping/expecting by this point. I am down a pant size and most of my clothes are fitting better, which is what I wanted, but doing CF 3-4x per week and running 2-3 mile 1-3 times a week on the off…

Strength/Skill: EMOTM for 10 min 3 strict press @50-60% 1RM (115#) WOD: "Kelly" 5 Round For Time (30 min cap) 400m run 30 box jumps @24" 30 Wallballs @20# I finished 3 rounds, 45 reps. Lost a lot of time doing the box jumps. Was hoping I could get through at least 4 rounds.

One of our coaches will use an app on his ipad and video people. He hasn't done it on me yet but I'd like to see how im doing

Strength/Skill: EMOTM for 12 min: odd-10 wall balls @20# even-30 sec handstand hold WOD: For time: 60 double-unders (scaled to 120 singles) 50 lunges w/45# plate overhead 40 KBS @40# 30 push press @95# 20 foot handstand walk (scaled to 40 second handstand hold) 10 ring dips 400-meter run I finished in 16:12. The overhead…

3-4 days a week on average and I try to run on at least 1 -2 of my off days with then one day for full rest. But I am thinking I might try to up my days and go 4-5 times. Ive done back to back 4 days a week and felt pretty good so I think i can probably handle the stress on my body.

I was originally introduced to it maybe 7 years ago when a co-worker started doing it. I looked it up and was incredibly intimidated by it. A few years later I tried following the website and doing the workouts at my local globo-gym and while there were days I could do it with the space and equipment there, there were…