Crossfit

[TEX_VOLFAN]

*Warm Up (2 Rounds)

Hip Flexers - 15 sec each leg
Overhead Squat - 15 with PVC pipe
GHD Sit-Ups - 10
Back Extensions - 15
Pull Ups -10 (mod. w/ rings)
Dips - 10 (on flat bench)

*WOD (3 Rounds for total score)

Double Unders (mod. Tuck Jump) - 1 minute
-30 sec rest
Push Ups - 1 minute
-30 sec rest
Hang Cleans (#85) - 1 minute
-30 sec rest
Burpees - 1 minute
-30 sec rest

* Total score = Lowest rep of each exercise of the 3 rounds, It's usually your last round. My total score was 50.

*Warm Up

10 min. of stretching

 

[TEX_VOLFAN]

Here are my 3 rounds that I did!

Tuck Jump - 1st - 39.....2nd - 24......3rd - 22

Push Ups - 1st - 27......2nd - 20......3rd - 17

Hang Cleans - 1st - 16.....2nd - 14......3rd - 14

Burpees - 1st - 14.....2nd - 11.....3rd - 13

* take the lowest rep from each exercise and I scored a 50.

 

[Vol Mania 21]

sounds like i'd want to puke

 

[TEX_VOLFAN]

When you go for your last day of fundamentals? Sat or Sun?

 

[Vol Mania 21]

next sun. at 1:30. ready to get it started.

 

[TEX_VOLFAN]

Oh hell, I thought it was this weekend!

 

[Vol Mania 21]

i wish

 

[Vol Mania 21]

ready to start on Sun

 

[Vol Mania 21]

TEX, you not do a WOD today?

 

[TEX_VOLFAN]

Nope took today off, I had a little scary moment Sat. I was having really bad rt. lower leg cramps, so I had one of the echo techs here at the hospital take a look at it. She thought I might of had a popliteal vein aneurysm. I had another full test done on both legs done today, and everything looked fine, Dr. said! He said I just have really big veins, which by the way he said is a good thing, they don't tend to clot as easily as small ones! So I'm pretty relieved right now! I will start back tomorrow!

 

[Vol Mania 21]

excuses

 

[TEX_VOLFAN]

yep that's it! I'm busted!

 

[Vol Mania 21]

lulz

 

[Through_The_T]

Started the full time Crossfit program yesterday. We did a ton of squats and my legs are jelly haha.

 

[Vol Mania 21]

its a great feeling tho. what's the crossfit website that you go to?

 

[Through_The_T]

its a great feeling tho. what's the crossfit website that you go to?

I actually started going to the CrossFit gym here in Knoxville which is over near Farragut. I got the student discount so I decided to go with it.

 

[Vol Mania 21]

what's the gym called?

 

[Through_The_T]

what's the gym called?

CrossFit Knoxville.

Here's the site:
Crossfit Knoxville - Elite health & Fitness

 

[Vol Mania 21]

cool thanks. i noticed their reg rates are 150 a month

 

[Through_The_T]

cool thanks. i noticed their reg rates are 150 a month

Yeah it's high for sure. The thing that sets it apart for me is the small size of each session and the individual attention and advice you get from the staff.

 

[Through_The_T]

Today's WOD for me:

3 rounds of
400m run
10 dead lifts
10 Box Jumps

I swear, my legs are going to give out pretty soon lol.

 

[TEX_VOLFAN]

*Warm up (2 rounds)

5 KB swings (#40)
3 thrusters (#85)
2 100M run

*WOD ( 5 rounds)

10 KB swings (#40)
5 thrusters (#85)
200M run

*Post Workout

10 min of stretching

 

[Through_The_T]

*Warm up (2 rounds)

5 KB swings (#40)
3 thrusters (#85)
2 100M run

*WOD ( 5 rounds)

10 KB swings (#40)
5 thrusters (#85)
200M run

*Post Workout

10 min of stretching

Sounds fun Tex. Lol.

Btw, are you doing the Paleo diet or are you doing something else?

 

[Vol Mania 21]

4 days and i get to start

 

[TEX_VOLFAN]

*Warm Up

Low Squat - 3 minutes
Hip flexor stretches - 5 minutes


*WOD (for points) 3 rounds

Back Squat (#165) - as many as possible
Pullups (mod w/ rings) - as many as possible

(Reps each round)
1st - 4 & 20
2nd - 6 & 20
3rd - 4 & 20

*highest round = your score (mine was 26)

*Post Workout

10 min of stretching