Crossfit

[orangeslice13]

Originally Posted by TEX_VOLFAN

Oh yeah! About every 4-6 weeks I take a week sometimes 2 weeks off. When doing Crossfit, trust me, your body will tell you when you need a break.

Been doing P90X in my 2nd round. Took this week off with the kids on spring break. I feel strong as hell now.

[TEX_VOLFAN]

Originally Posted by orangeslice13

Been doing P90X in my 2nd round. Took this week off with the kids on spring break. I feel strong as hell now.

Have you ever tried crossfit? If not, you should try it sometime just to see what you think. Most Gyms (Boxes) usually will give you a few days/week for free.

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* Lift of the Day - Find 1 Rep Max

Deadlift - 360# (Previous 1 RM 350#)

* WOD - For Time

a) Deadlift (225#) x 10
b) Ring Pull Ups x 40
c) Bench Dips x 30
d) Deadlift (225#) x 8
e)Ring Pull Ups x 32
f) Bench Dips x 24
g) Deadlift (225#) x 6
h) Ring Pull Ups x 24
i) Bench Dips x 18
j) Deadlift (225#) x 4
k) Ring Pull Ups x 16
l) Bench Dips x 12
m) Deadlift (225#) x 2
n) Ring Pull Ups x 8
o) Bench Dips x 4

My Time = 17:15

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD - For TIme (30 minute limit)

"Bulger"

10 Rounds

a) Run 150M
b) Ring Pull Ups x 7
c) Front Squats (135#) x 7
d) Bench Dips x 7

Finished with 8 rounds + 150M run

* Post Workout

10 minutes of stretching

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* Lift of the Day - Deadlift -5,5,5,5,5

135#, 225#, 275#, 295#, 315#

* WOD

"Death By Deadlifts"

(225#) Do 1 rep first minute, 2 reps 2nd minute, etc. until failure.

I finished 10 rounds.

* Post Workout

10 minutes of stretching

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 30 minute time limit

1) Squat w/ 20# Medicine Ball x 150

(Penalties if you stop anywhere between 1-75 reps)

a) 12 -15 -9 ( 400M run if you stop)
- Front Squat (115#)
- Ring Pull Ups

(When you finish the penalty resume squats with Medicine Ball)

Penalties for (76 -150 Reps)

b) Deadlifts (185#) x 25
(Each time you stop do 20 Burpees)

* I finished 76 reps of Squats w/ 20# Medicine Ball

( I spent the majority of my time doing penalties. Without a doubt the strangest WOD I've ever done. I almost skipped posting it up because it was so hard to type out. LULZ!)

* Post Workout

10 minutes of stretching

[crazyguy]

Originally Posted by TEX_VOLFAN

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 30 minute time limit

1) Squat w/ 20# Medicine Ball x 150

(Penalties if you stop anywhere between 1-75 reps)

a) 12 -15 -9 ( 400M run if you stop)
- Front Squat (115#)
- Ring Pull Ups

(When you finish the penalty resume squats with Medicine Ball)

Penalties for (76 -150 Reps)

b) Deadlifts (185#) x 25
(Each time you stop do 20 Burpees)

* I finished 76 reps of Squats w/ 20# Medicine Ball

( I spent the majority of my time doing penalties. Without a doubt the strangest WOD I've ever done. I almost skipped posting it up because it was so hard to type out. LULZ!)

* Post Workout

10 minutes of stretching

we did
*warm up
800m run
tobota pvc workout

17 amrap
10 clean press men 115
100m tire pull
50m weighted lunges (45 men)
50m broad jump burpees

I got through 3 rounds. Then I did

17 min amrap
15 box jump (36in)
50 single rope
25 sit up
5 squat press (75)

I got through 5 of those.
I was *this close to getting a muscle up today....just don't quite have my kip transition down.

[TEX_VOLFAN]

Great job cg! Fixing to head out for Saturday's WOD. They're usually good (hard) ones!

[crazyguy]

Originally Posted by TEX_VOLFAN

Great job cg! Fixing to head out for Saturday's WOD. They're usually good (hard) ones!

I go M-F my back needs a couple of days off anyway. Regionals are here in my town (west palm beach) in a couple of weeks!

[TEX_VOLFAN]

Only got to do about 1/3 of of my WOD. I got called into work.

I did 800m Farmers Walk with 45# kettle bells.

[crazyguy]

Originally Posted by TEX_VOLFAN

Only got to do about 1/3 of of my WOD. I got called into work.

I did 800m Farmers Walk with 45# kettle bells.

DANG!! in each arm? That's beastly.

[TEX_VOLFAN]

Yep. One in each hand. It wasn't that bad except my hands kept getting tired out.

[crazyguy]

Originally Posted by TEX_VOLFAN

Yep. One in each hand. It wasn't that bad except my hands kept getting tired out.

That's the hard part of that exercise...you lose your grip completely for the next 24 hrs.

[Yankee_Vol]

Just started crossfit back up again. Ouch

[crazyguy]

HA! i remember the first two weeks well.