Crossfit

#751
#751
The set up for out deadlift ladders we did today.

8ca42244.jpg


b02b3efb.jpg


0dd39016.jpg
 
#752
#752
* Warm Up

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

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* Lift of the Day - Shoulder Press - 3,3,3+

100# x 3, 115# x 3, 125# x 3

*WOD

20 minute AMRAP:
Shoulder-to-OH (135#) - 1,2,3...,
Straight-Legged DL's (135#) - 5 each round

I did 10 rounds + 2 Shoulder-to-OH

* Post Workout

10 minutes of stretching
 
#753
#753
Just signed up for 3 weeks of unlimited CrossFit classes today. Found a deal on bloomsopt that was 60% off... hoping to get started soon.
 
#754
#754
* Warm Up

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

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*Lift of the Day - Bench Press - 2,2,2,2

185# x 2, 185# x 2, 175# x 2, 165# x 2

* WOD

20 minute AMRAP:
Run - 100 meters,
Box Jumps (24") - 10,
Nose-to-Floor Push-ups - 10

I finished with 9 rounds

* Post Workout

10 min of stretching
 
#755
#755
* Warm Up

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

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

‎*WOD #1

“Grace”
For Time
Clean & Jerks (115#) – 30

At 10 minutes, WOD #2 begins. The faster you go on this WOD… the more rest you will get.

*WOD#2

“Diane”
For Time
a) Deadlifts (225#) – 21,15,9
b) Handstand Push-ups (Modified) – 21,15,9

WOD #1 = 4:25
WOD #2 = 14:42

*Post Workout

10 min of stretching
 
#756
#756
Warm up:

800 m run
pass thrus x 12
squats x 12
stretching

WOD:
1 Round for time-

10 knees to elbows
20 handstand push ups
30 floor wypers
40 superman’s
50 virtual snow shovels
60 wall balls
70 tuck jumps
80 lunges (40 each leg)
90 sit ups

Time= 24:20
 
#757
#757
PapaBurgundy said:
Warm up:

800 m run
pass thrus x 12
squats x 12
stretching

WOD:
1 Round for time-

10 knees to elbows
20 handstand push ups
30 floor wypers
40 superman’s
50 virtual snow shovels
60 wall balls
70 tuck jumps
80 lunges (40 each leg)
90 sit ups

Time= 24:20
Click to expand...

Nice time. How do you like CF so far?
 
#758
#758
HSVol said:
Nice time. How do you like CF so far?
Click to expand...

I love it. I've been every day but this past Monday since I bought the membership. I'll probably renew it when, even though it's expensive, once it runs up at the beginning of October. I literally can't get enough.
 
#759
#759
PapaBurgundy said:
I love it. I've been every day but this past Monday since I bought the membership. I'll probably renew it when, even though it's expensive, once it runs up at the beginning of October. I literally can't get enough.
Click to expand...

Welcome to the cult. :lol:
 
#760
#760
HSVol said:
Welcome to the cult. :lol:
Click to expand...

I new I was hooked when I did my first lvl 2 WOD:
warmup
stretching
25 min to work up to body weight power clean

run 1200m
10 x bw power clean
run 800m
20 x bw power clean
run 400m
30 x bw power clean
run 200m

first time since high school I actually thought I might puke...

Can't remember my time but I finished just behind the 3 other guys (1 was a coach). And I weight 185, kept it the whole time.
 
#761
#761
PapaBurgundy said:
I new I was hooked when I did my first lvl 2 WOD:
warmup
stretching
25 min to work up to body weight power clean

run 1200m
10 x bw power clean
run 800m
20 x bw power clean
run 400m
30 x bw power clean
run 200m

first time since high school I actually thought I might puke...

Can't remember my time but I finished just behind the 3 other guys (1 was a coach). And I weight 185, kept it the whole time.
Click to expand...

:clap: Seems you've got some serious skills.

:lol: That WOD is insane! I haven't tried that one. Might be a good one to do tonight because I can't workout tomorrow or Friday. I'm 200 lbs, so thank goodness it's not squat clean. That would be torture.
 
#762
#762
HSVol said:
:clap: Seems you've got some serious skills.

:lol: That WOD is insane! I haven't tried that one. Might be a good one to do tonight because I can't workout tomorrow or Friday. I'm 200 lbs, so thank goodness it's not squat clean. That would be torture.
Click to expand...

I don't know about all that, but thanks :hi:.

Give it a shot and let me know how it goes, it's absolutely brutal. And you're right, squat cleans would've been deadly.

Good luck!
 
#764
#764
* Warm Up

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

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

‎*Wod (For Time - 30 min limit)

a) Overhead Squats (65#) – 75
b) Ab Mat Sit Ups – 75
c) Push-Press (65#) – 75
d) Wall-Balls (20#) – 75
e) Kettlebell Swings (45#/30#) – 75

- I made it to through to 57 WB's in 30 min

*Post Workout

10 min of stretching
 
#765
#765
So, poor excuse, but I showed up to the gym with my gym bag and forgot shoes. I'm not hardcore and didn't feel like running barefoot (although my shoes are barefoot Merrells), driving 15 minutes home to pick up my shoes then drive 15 minutes back to workout. I will have to carve out time today to try the BW PC WOD. I'm quite sure I'll get through 205 PC the first round with no problems (not easy, mind you, but completed in a reasonable amount of time). However, the sets of 20 and 30 might have to be scaled. I foresee a lot of staring at the bar in rounds 2 and 3. I'll be on a time crunch if I give it a try today, too, so I probably won't be able to finish. 30 minute cutoff, I think.

This is one of those CF WODs that I think is a little ridiculously over the top, but dang it, I'm going to give it a try.
 
#767
#767
BW: 205
PC: 335 PR, but I ain't as good as I once was (shoulder). 275 right now. PC has always been a good lift for me.
 
#770
#770
TEX_VOLFAN said:
My goal is 200 by the end of the year. My technique needs a some work.
Click to expand...

It's a complex movement, for sure. Much more difficult to master than a burpee, which anyone can do the first day of CF. So many things go into a good clean (legs, hips, back, shoulders, traps, abs). For me, the trap shrug/pull is a huge key. Getting that pull working in conjunction with the hip thrust is extremely difficult. I tend to "jump" the movement, where I leave my feet in a sort of jumping motion to get my hip explosion, while initiating the transfer of the bar from hip to catch at the same time.

(I'm sitting at my desk going through the motion right now. Hope no one walks by...)

I always thought teaching a good PC is difficult, especially the verbal portion of it. By my count, it's only a four-count movement, although all four counts necessarily bleed into one another.

1: Pick the bar off the floor
2: Shrug traps when bar reaches hip level
3: Jump/drop center of gravity/drop elbows while keeping elbows parallel to body midline, pointed up
4: Catch/stand

I love PCs. Favorite movement by a wide margin. :rock:

Squat cleans, OTOH, suck royally and I hate them. :cray:
 
#771
#771
Nice man! that's solid. I haven't maxed on pc in a long time. My technique needs some work as well. Once I pull to my waist I have a bad habit of muscling it up instead of keeping my arms locked and using the momentum to get it up. Works for light weight lowish reps but once it gets heavy or lots of reps it forarms and biceps start BURNIN'!
 
#772
#772
PapaBurgundy said:
Nice man! that's solid. I haven't maxed on pc in a long time. My technique needs some work as well. Once I pull to my waist I have a bad habit of muscling it up instead of keeping my arms locked and using the momentum to get it up. Works for light weight lowish reps but once it gets heavy or lots of reps it forarms and biceps start BURNIN'!
Click to expand...

If you can PC 185 lbs 60 times in one WOD, I'd love to hear what your 1RM would be if your technique didn't need work!

That's very impressive. Rich Froning impressive.
 
#773
#773
Only had 20 minutes to workout, so I scaled the WOD...Very, very tough, though. My traps are sore already which is bad news for tomorrow and Sunday.

400m run
195 lb PC x10
400m run
195 lb PC x20

Cutoff after 15 minutes

First set of PC was unbroken, then the second set was 6-4-4-3-3. I was sucking after it was over.

No time to cool down.

My hats off to you for completing that original, un-scaled WOD. It's brutal.
 
#774
#774
HSVol said:
Only had 20 minutes to workout, so I scaled the WOD...Very, very tough, though. My traps are sore already which is bad news for tomorrow and Sunday.

400m run
195 lb PC x10
400m run
195 lb PC x20

Cutoff after 15 minutes

First set of PC was unbroken, then the second set was 6-4-4-3-3. I was sucking after it was over.

No time to cool down.

My hats off to you for completing that original, un-scaled WOD. It's brutal.
Click to expand...

Nice! Yeah it's one of the toughest workouts I've done, ever.

Today we have a L1 and L2 but the L2 is at noon and I'm at work, which sucks. But here's what they look like:
L1:
80 back squats (45lbs)
70 KB swings (16.2 kg)
60 two-count flutter kicks
50 push press (bar only)
40 DB snatches (20 each side)
30 pull ups
20 scoop push ups
10 man makers

L2: Noon Only
5 Rounds:
10 Tire Flips (big tire)
15 Ground to Over head (small tire)
20 OHS (Small Tire)
25 Burpees

L2 looks like a biotch!
 
#775
#775
Going to the lvl 2 at 5 this evening I'll let you know how it goes, looks like this:

L2: Complete 5 rounds:

3 Hanging Snatches
3 Power Snatches
3 Snatch Balance

At 70-80% of 2 RM Power Snatch
Rest 2-3 minutes between sets.

Also, I maxed on PC on Friday got 215, weight 185. Really want to get to 225 and I will eventually.
 
Last edited:
New Posts
You must log in or register to reply here.

Advertisement



Back
Top