Crossfit

#453
#453
*Warm Up (3 Rounds)

Shoulder Press (#95) x 3
Front Squat (#95) x 5
Toes-to-bar x 3

*WOD (AMRAP for 15 min for score) (Rounds x deadlift / 50)

Shoulder Press (#95) x 5
Front Squat (#95) x 10
Toes-to-Bar x 5 (I did 2 rounds of Toes-to-Bar and 2 rounds of Knees-to-Elbows)


(After 15 min is up, you have 5 min to do a 1 RM deadlift) Mine was #265

4 x 165 = 660
660/50 = 13.2....round down

My score = 13


* Lift of the Day - Deadlift (My PR is 295)
75% x 5
85% x5
95% x 1+

I tried for a new PR @ 305. I got it all the way up, but my form wasn't the best, so I decided not to count it until my form is good. I chalked it up to a moral victory. I am a UT fan ya know, even though it was a loss, it feels like a win!!..Lulz


*Post Workout

10 min of stretching
 
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#454
#454
*Warm Up ( 2 rounds)

SD/HP's (#45) x 5
Pull-ups (mod. W/ rings) x 10
Sit-ups x 10
Burpees x 5

*WOD (For Score, all reps + calories = score)(Do each rep for 3 minutes AMRAP, 1 min. break in between exercises)

a) row machine (For calories)
b) HGD sit-ups
c) Rope climb (mod)
d) Wall Balls w/ squat (#20)
e) Tire Flip (? 200-275#)

My score was 152

*Lift of the Day (Shoulder Jerk)
I maxed out at #160

*Post Workout

10 min stretching
 
#456
#456
It was a challenge to say the least! Going tomorrow morning, and we are doing a work out called King Kong! I have no idea what it is. I'm going to google it here in a few and see what I can find out about it. Taking a friend with me also, he's a newbie to crossfit. We are taking bets whether he will puke or not!!..Lulz!!
 
#457
#457
*Warm Up
400m run

(2 rounds)

Front Squat(#115) x 3
Deadlift(#115) x 5
Burpees x 5

*WOD (For TIme)

400m run

(5 rounds)

Front Squat(#115) x 3
Deadlift (#115) x 6
Burpees x 9

Finish w/

Dips (mod) x 15
Pullups (mod w/ rings) x15

My time = 14:50

*Post Workout

10 minutes of stretching
 
#461
#461
Hope it goes well for you! I'm bored so I'm just sitting here watching crossfit videos. Thought I would put up a few for some folks who don't know anything about crossfit.
 
#465
#465
Alright crossfitters, gotta question! Explain the Paleo Diet to me. I understand the idea of it - eat like a caveman, meats, fruits, veggies, nuts and seeds. But describe your daily meal plan using paleo.
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#467
#467
rebelvol said:
Alright crossfitters, gotta question! Explain the Paleo Diet to me. I understand the idea of it - eat like a caveman, meats, fruits, veggies, nuts and seeds. But describe your daily meal plan using paleo.
Posted via VolNation Mobile
Click to expand...

I don't eat 100% paleo, but I try to as much as possible. For example:

Breakfast (Pre-Workout) - a nutra-grain bar and 8-10 oz of fruit juice. Good simple sugars (carbs) for energy. Trust me it all gets burnt up before your workout is even over!

Snack (Post Workout) - Chocolate milk and a protein bar. Combined its about 32 grams of protein.

Lunch - Grilled beef patties with swiss cheese, fruit

Snack - Almonds (20-30)

Dinner - Grilled chicken breast with swiss cheese and hot sauce, salad with oil and vinegar. Sometimes I throw some sunflower seeds on it too.

Snack (If needed) - more almonds or a yogart
 
#469
#469
Oh and by the way Reb, I do one cheat day during the week. I do that on Sundays. I just had a huge dinner at Cracker Barrel. Felt like chit when I got home!! So i just squeezed out 50 air squats to burn up a little of those calories!!...lulz
 
#470
#470
it went good, we worked on deadlifts, sumo deadlifts, and ball powercleans. i'm starting wed. at 5:30 am. goin to have to change my bed time by several hours
 
#472
#472
ya i can go after work, but i heard those classes are packed out and it takes longer to get your workout in.
 
#474
#474
they suggest that? at mine they said only to go 3 days in a row tops. they said if you train right you won't want to go on the 4th straight day. however idk how it is, i'll start finding out on wed.
 
#475
#475
They said to go as many days as your body will let you! They didn't suggest an amount. I was just going to go 4, but I have been feeling pretty good so I'll give it a shot.
 
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