Crossfit

[Yankee_Vol]

I've done it before, just not in a good while

[TEX_VOLFAN]

You do it own your own or do you go to a crossfit box?

[Yankee_Vol]

Do it with a couple of fellow DSs here at the gym on post

[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 - 12 minutes AMRAP

a) Deadlifts (245#) x 3
b) Bench Dips x 6
c) Ring Pull Ups x 9

I finished 7 Rds

* 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 - 5 Rounds

"Nancy"

a) Run 400M
b) Back Squat (115#) x 15

Finished in 18:26

* Post Workout

10 minutes of stretching

[TEX_VOLFAN]

Not gonna post warm ups anymore. Just lifts of the day and the WOD.

[TEX_VOLFAN]

* WOD - 4 Rounds

a) KB Clean (50#) x 7 (Left arm only)
b) Lateral Jumps (over 45# bar) x 42
c) KB Push Press (50#) x 7
d) Lateral Jumps x 42

Finished in 20:11

[TEX_VOLFAN]

* Lift of the Day - Back Squats (3,3,3)

135#, 225#, 275#

* WOD - Score is total Reps after 5 Rounds

5 Rounds ( 1 minute per station)

a) Front Squat w/ 20# Medicine Ball
b) Box Jumps (30")
c) Burpees

1 minute rest between Rounds

Total Reps = 246

[TEX_VOLFAN]

* WOD - For Time

Buy- In - 400M Run

10 Rounds

a) Ring Pull Ups x 5
b) Sit Ups x 10
c) Air Squats x 15

d) * Back Squat (135#) 1 first rd, 2 second round, 3 third round, etc. up to tenth round

Buy-Out - 400M Run

My Time = 26:18

[TEX_VOLFAN]

* WOD - 20 minute AMRAP

a) Box jumps (24") x 30
b) KB Swings (50#) x 20
c) Ring Pull Ups x 30

Finished 3 Rounds

[crazyguy]

We had the HEW PT test today. 2 mins each of pullups, push ups, and sit ups. followed by a mile run. I didn't do well, this paleo diet has made me feel pretty weak.
21, 42, 66. 6:40 on the run, but I stopped at the halfway.

bummer of a day, i just didn't have it.

[crazyguy]

BTW, the southeast regionals are here in wpb this weekend and i'm going to be shooting a wedding out of town! One of the guys from my gym is featured in the trailer on crossfit.com and should be a national contender. Chase Daniels. I think are teams will probably do pretty well also.

[TEX_VOLFAN]

* WOD - For Time

a) 400M Lunges with a 35# Plate

My Time = 23:55


I did this same workout on 11/30/2010 with a 25# plate, my time = 27:25
I used 10# more and cut 3:30 off my old time.

[crazyguy]

Originally Posted by TEX_VOLFAN

* WOD - For Time

a) 400M Lunges with a 35# Plate

My Time = 23:55


I did this same workout on 11/30/2010 with a 25# plate, my time = 27:25
I used 10# more and cut 3:30 off my old time.

nice. I have a benchmark again today....looking forward to seeing how i've improved.

[TEX_VOLFAN]

Originally Posted by crazyguy

BTW, the southeast regionals are here in wpb this weekend and i'm going to be shooting a wedding out of town! One of the guys from my gym is featured in the trailer on crossfit.com and should be a national contender. Chase Daniels. I think are teams will probably do pretty well also.

Southwest Regionals are in San Antonio this year. We have one guy going. He won't place, but he's been working hard. Hope he does good.