Crossfit

[VolinArizona]

Your programming is strange. As long as it gets results, I guess.

Last night did 21-15-9 of:
95# push press
95# clean
knees to elbows

 

[HSVol]

Last night did 21-15-9 of:
95# push press
95# clean
knees to elbows

Fun. I like that WOD.

*Will try once back is better

 

[TEX_VOLFAN]

Your programming is strange. As long as it gets results, I guess.

Last night did 21-15-9 of:
95# push press
95# clean
knees to elbows

A lot of my WODS are modified due to a shoulder injury. So I'm sure some don't make much sense. Doing something is better than nothing. I still have fun.

I hope you finished pretty fast. 95# pretty light for that WOD.

 

[TEX_VOLFAN]

* 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)

15-12-9-6-3
a) Front Squats (145#)
b) Burpees

Time = 14:18

* Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

* 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

"Manion"

a) Run 400M
b) Back Squats (135#) x 29

My Time = 47:53

Total Run = 2800M (1.74 Miles)
Total Back Squat Reps = 203

* Post Workout

10 minutes of stretching

 

[HSVol]

"Manion"

a) Run 400M
b) Back Squats (135#) x 29

My Time = 47:53

Total Run = 2800M (1.74 Miles)
Total Back Squat Reps = 203

* Post Workout

10 minutes of stretching

Gross. Sounds like a date with Pukey.

 

[TEX_VOLFAN]

If I would've had any food on my stomach, I would have. No doubt.

 

[TEX_VOLFAN]

Forgot to put on that last workout, it was for 7 rounds.

 

[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)

"Del"

a) Burpees x 25
b) Run 400M w/ 20# medicine ball
c) Ring Pull Ups x 25
d) Run 400M w/ 20# MB
e) Bench Dips x 25
f) Run 400M w/ 20# MB
g) Ring Pull Ups x 25
h) Run 400M w/ 20# MB
i) Burpees x 25

My Time = 23:57

* Post Workout

10 minutes of stretching

 

[crazyguy]

I've done double WOD's Monday and Wednesday with less than Rx on the second. I'm feeling much different 9 weeks in.

 

[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

3 Rounds

a) Box Jump (12") x 36
b) KB raises (45#) x 24
c) Front Squat (115#) x 12

My Time = 14:11

* Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

I've done double WOD's Monday and Wednesday with less than Rx on the second. I'm feeling much different 9 weeks in.

How so? Are those the only days you're working out?

 

[Orangeslice13]

Tex, you ever take a recovery week and do nothing?

 

[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.

 

[crazyguy]

How so? Are those the only days you're working out?

No, I'm doing 5 days a week. I've just gotten to a place in my fitness where I don't feel like I'm going to die at the end of every wod.

 

[Orangeslice13]

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]

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]

* 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]

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.