Crossfit

[Vol Mania 21]

so yesterdays workout made u go to the bathroom

 

[TEX_VOLFAN]

I had a mania moment! lulz

 

[Vol Mania 21]

me too, i worked out and within 10 minutes it hit me

 

[TEX_VOLFAN]

I felt guilty because I missed about 4 min of my workout. Later that day I went and ran 4 miles. So I made up for it.

 

[TEX_VOLFAN]

* Warm Up

Spealler warm up

*WOD (5Rounds)

Clean squats (#145) x 1
Run 400M

*Post Work Out

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

Kettlebell Raises (#45) - 1 min
Snatch (#45) - 1 min
Squats - 1 min
400M run

*WOD (AMRAP 15 min)

Snatch (#95) x 5
Deadlift (#95) X 10
Dips x 5
Squats x 10

I did 7 1/4 rounds

*Post Work Out

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up (3 rounds)

100M run
SD/HP w/ KB's (#50) x 15

*WOD (3 rounds for max distance)

Row - 5 minutes
(practice kipping, DU's, GHD's between rounds)

round 1 - 1,278M
round 2 - 1,248M
round 3 - 1,218M

Total distance - 3,744M

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

*Warm Up

Chris Spealler warm up

(3 rounds)

Walking lunges (BW)
Stretch to toe lunges
Worm crawl
Broad jump

( each were done in 30 yrds)

*WOD (AMRAP 7 min.)

Thrusters (#95) 3, 6, 9, 12, 15, 18, 21
Kipping pull Ups - 3, 6, 9, 12, 15, 18, 21

I finished a full 12

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

*Warm Up

Practice DU's for 5 min
Sit Ups x 15
Review Power Cleans w / PVC pipe

* Lift of The Day

Power Cleans - 5,5,5+
(100#, 115#, 130# x 8)

*WOD (For Time)

"Annie"

DU's (Mod. w/ tuck jump) - 50,40,30,20,10
Sit Ups - 50,40,30,20,10

(My time = 9:54)

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

hip flexor stretches
Practice OHS w/ PVC (Technique)
Pull ups x 10

*WOD (5 rounds for time)

OHS (#65) x 10
Pull Ups (Kip) x 15
100M run
(rest 1 min between rounds)

My Time = 19:43

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

Tabata KB swings (10 rounds)

(20 sec on and 10 sec off)

*Lift of The Day

Deadlifts - 5,5,5+

(#185, #215, #245 x 8)

* WOD (3 rounds for time)

100M lunges
Burpees x 14
Clean & Jerk (#125) x 7

My time = 19:06

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

Hip & Glutes stretches
Pass throughs 15-20
Thrusters (#115) x 5

*WOD (For Time, 90 min max)

"Kalsu"

Thrusters (#115) x 100
(do a burpee x 5 at the top of every minute)

My time = 56:57

* Post Workout

10 min of stretching


P.S. Tied for the hardest most exhausting workout in my 5 months of crossfit. Its been about 1.5 hrs and I'm still shaking.

 

[TEX_VOLFAN]

* Warm Up

Hip stretches - 2 min each leg
Spealler Warm Up

* WOD (3 Rounds For Time)

Front Squats (#135) x 10
Toes-to-Bars x 20
SD/HP (#45 KB) x 30

My Time = 16:15

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

*Warm Up

KB Swings (#45) - 3 minutes
Hamstring stretch - 2 minutes each leg

*Lift of the Day (Deadlifts - 3,3,3+)

#205 x 3, #235 x 3, #265 x 6

*WOD (Tabata - low score of each round added for total - 20 sec on, 10 sec off, 1 min rest between each workout)

a) Deadlifts (#210) x 8 rounds
b) KB Swing (#45) x 8 rounds
c) Push Ups x 8 rounds

Low score of each round - a) 4 b) 7 c) 7
Total = 18

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

Practice DU's - 5 min
Walking toe touches - length of box
Walking lunges - length of box
High Leg Skip - length of box

*WOD (For Time)

Walter Walk* (#135) - 200M
Tuck Jumps - 100
Sit Ups - 75
Box Jump (24") - 50
Burpee Pull ups - 25

*For each time you put the weight on the ground = 5 Push ups (I had to put it down 7-8x)
(Walter Walk = clean and jerk then walk with weight overhead)

My Time = 31:51

*Post Workout

10 min of stretching

 

[pualsline]

I am thinking about joining me some crossfit

 

[TEX_VOLFAN]

You better put on your big boy pants.

 

[TEX_VOLFAN]

* Warm Up

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

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* Wod (AMRAP for 20 min)

" Cindy"

Pull Ups x 5
Push Ups x 10
Squats x 15

I did 13.3 rounds

* Warm Up

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

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

(1 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD (For Time - 25 min max)

Wall Balls (#20) - 50,40,30,20,10
Turkish Get-Ups (#30) - 5 each arm after each round of wall balls

After 25 min I finished 20 wall balls and 3 TGU

* Lift of the Day

Deadlifts - 5,3,1+

#205 x 5, #235 x 3, #265 x 3

*Post Workout

10 min of stretching


How to do a Turkish Get-UP

YouTube - ‪perfectly executed kettlebell full body exercise - turkish get up‬‏

 

[TEX_VOLFAN]

* Warm Up

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

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* Lift of the Day #1 (Shoulder Press) - 5,3,1+

#95 x 5, #110 x 3, #125 x 3

* Lift of the Day #2 (Squat Clean & Jerks - for max load) - 1,1,1,1,1,1

#105, #115, #125, #135, #145, #155

* WOD (5 min AMRAP)

Clean & Jerks (#95)

I did 43 in 5 min.

* Post Wokout

10 min of stretching

 

[pualsline]

The trainer won't call me back...I want to see about getting in on this
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[Vol Mania 21]

Fundamental class will bust to ass. Tex u gettin ripped yet
Posted via VolNation Mobile

 

[TEX_VOLFAN]

Getting there bro, Need to clean up my diet a little. Tell you the truth I don't think I'm eating enough. Need more protein and clean carbs.

 

[Vol Mania 21]

Carbs from veggies
Posted via VolNation Mobile

 

[TEX_VOLFAN]

need more veggies. I eat plenty of fruit, and almonds.