Crossfit

#501
#501
*Warm Up (3 rounds)

Deadlift (#115) x 5
DU's (mod w/ tuck jump) x 10
Pushups x 5

*Lift of the Day (% off of 1RM)

75% x 3 (#220)
85% x 3 (#250)
95% x 3+ (#280) - I did 7

*WOD (3 rounds for time)

DU's (mod w/ tuck jumps) x 30
Deadlifts (#115) x 30
Pushups x 30

My time - 14:22

*Post Workout

10 min of stretching
 
#503
#503
*Warm Up (3 rounds)

Thrusters(#85) x 5
Kettlebell swing(#40) x 10
Tire Jump(18") x 10

*Lift of the Day (Push Jerk) 1RM #160

70% (#115) x 3
80% (#135) x 3
90% (#145) x 3+ ( I did 3)

*WOD (AMRAP for 20 min)

Thrusters(#85) x 4
Tire Jump(18") x 8
Kettlebell Swings(#40) x 12

I completed 9.3 rounds

*Post Workout

10 min of stretching
 
#509
#509
Just a hint that helps me, swing those arms back on the way down and up on the way up, gives you a little momentum. I try to do 50 a day just to get better at them!

Have you done thrusters yet? They are the devil!!! Burpees too!
 
#510
#510
na i haven't made it to a class. might go in the morning. really depends on how i feel. still not feeling all that great
 
#511
#511
I thought you might have done some in your fundamentals class. So you might not make it this afternoon? Hope you start feeling better. I can't imagine doing a WOD and being sick!!
 
#512
#512
ya today i'm doing this workout from home, i have a pullup bar. ya i don't want to be at the gym in mid squat and crap myself. lulz
 
#513
#513
That would totally suck!! HAHA! I think most people in crossfit are use to people puking, but crapping themselves during class may be a bit much!!!..LULZ!
 
#514
#514
*Warm Up

Du's for 5 min.
Handstand Holds x 10 sec.
Tuck Jumps x 10

*WOD (20min AMRAP)

Handstand Holds x 20 sec.
200M run
Tuck Jumps x 20

I did 9.3 rounds

*Post Workout

10 min of stretching
 
#515
#515
i'm finally for real starting later this wk. gotta wait til Dec comes so either wed, or thur. depends on what the WOD is. if it is running then F it
 
#518
#518
*Warm Up (2 Rounds)

Hip Flexors (each leg) - 10 sec
OH Squats (w/PVC pipe) - 15
GHD Sit-Ups - 10
GHD Back Extensions - 15
Pull-Ups - 10
Dips - 10


*Lift of the Day - Power Cleans w/ Squat (for 1RM)

#165


*WOD (For Time)

400M Lunges w/ #25 plate overhead
(This was one of the hardest workouts I have done so far)

My time -27:25

*Post Workout

10 min stretching
 
#521
#521
yes, i typically have better results w/ the paleo. i should be getting the results from the extensive testing i had done here soon. hopefully will know something soon.
 
#524
#524
About time slacker! I just found out that 400M is the distance around a running track! I can't believe I lunged that far with weight over my head!! foook!
 
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