Crossfit

#701
#701
Going full paleo is a tall task and more trouble than it's worth. I still haven't figured out how refraining from eating beans is supposed to extend your life or improve athletic performance.
 
#702
#702
A post my Crossfit instructor left on FB just now


Hub City Crossfit - In preperation for Thursday,

A) Show up
B) Don't complain
C) Bring music if you want
D) Don't complain

Winner's never complain!




I'm thinking it's gonna be a bad day tomorrow. We'll see.
 
#703
#703
* Warm Up

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

(2 Rounds)

Push Ups x 10
Pull Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x10

*WOD (For Time)

Run 4 miles

My Time = 37:12 ( Ran my first mile in 8:05)

*Lift of the Day (Deadlifts - 5,5,5+)

#200 x 5, #230 x 5 #260 x 11

*Post Workout

10 min of stretching
 
#705
#705
First time since I've been going there that we have ran over 2 miles, and we have only done that twice.
 
#708
#708
I sprained something in my foot the other day. Gonna have to take a few days off. Sucks, big time.
 
#710
#710
* 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 x10

*WOD (30 min time limit)

"Angie"

Pull Ups x 100
Push Ups x 100
Sit Ups x 100
Squats x 100

My time = 29:46


* Post Workout

10 min. of stretching

P.S. This workout cannot be broken up. Done as is.
 
#711
#711
* 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 x10


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

100# x 3, 120# x 3, 130# x 1

*WOD (Each round is 5 min, as many reps as possible. 2 minute break between rounds)

1) Squat Clean & Jerk (135#) x 13
2) Squat Clean & Jerk (135#) x 10
3) Squat Clean & Jerk (115#) x 12

23 reps @ 135# = 3,105#
12 reps @ 115# = 1,380#
Total = 4,485 #

*Post Workout

10 min stretching
 
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#712
#712
This Past Saturday's WOD


* 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 x10


*WOD

(2 Rounds)

a) 100M Lunges (every 5 steps do 10 squats)
b) 15 burpees
c) Run 800M

My Time = 29:40

*Post Workout

10 min. of stretching
 
#713
#713
* 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 x10

*Lift of the Day - Power Cleans (5,3,1+)

120# x 5, 135# x 3, 150# x 3

*WOD

For Max Score (Tabata):
Push-Press (95#) - 10 rds,
Push-ups - 10 rds,
SD/HP's (95#) - 10 rds

( Tabata = 30 sec of work with 10 sec rest between each round. 1 minute of rest between each exercise. Score is the lowest amount of reps done within the 10 rds)

My score - PC's (4) + PU's (7) + SD/HP's (4) = 15

*Post Workout

10 min of stretching
 
#714
#714
* 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 x10

*WOD

"Helen"


(3 Rounds For Time)

Run - 400 meters,
KB Swings (50#) - 21,
Pull-ups - 12

My Time = 13:10

*Post Workout

10 min of stretching
 
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#715
#715
* 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 x10

Lift of the day - Deadlifts (5,3,1+)

230# x 5, 260# x 3, 290# x 5

* WOD (For Time) - 3 Rounds

Power Snatches (95#) x 10
Power Cleans (95#) x 20
Deadlifts (95#) x 30

My time = 19:35

*Post Workout

10 min. stretching
 
#716
#716
* 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 - 5,3,1+)

95# x 5, 110# x 3, 120# x 3

* WOD (25 minutes AMRAP)

DU's x 30
Thrusters (#95) x 10
Run 200M
Box Jumps (24") x 10

I did 4 rounds + 24 DU's

*Post Workout

10 min of stretching
 
#717
#717
* 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 max)

10 Rounds (a&b only)

Buy-in - Run 800M

a) Squat Clean (#155) x 3
b) Wall Balls (#20) x 10

Buy-Out - Run 800M

I went over the 30 min time limit. I'm guessing about 33 min. I did finish though. Tough day!

*Post Workout

10 minutes of stretching
 
#721
#721
* 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

"Isabel"
(For Time)

Snatches (#115) x 30

My time = 5:18

Buy-Out - Run 1 mile

*Post Workout

10 min of stretching
 
#722
#722
Some of Mania's boys, throwing up some weight.

[youtube]http://www.youtube.com/watch?v=dSxn6DgYeO4&feature=player_detailpage[/youtube]
 
#723
#723
* 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)

Pull Ups x 90
Dips x 90

My Time = 14:18

After the WOD my son and I ran 800M for fun.

No stretching today.
 
#724
#724
* 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 Max Load) 10 x 1 (Your score is the total of your 5 heaviest lifts)

Clean -to- Thrusters

My 5 top lifts - 155#, 160#, 165#, 155#,155# = 790#

*Post Workout

800M run with my son

No stretching
 
#725
#725
Worked out at Crossfit817 in Ft. Worth today.

*Warm Up (2 Rounds)

Squats x 10
Push Ups x 10
Sit Ups x 10

*WOD - "Eva" (teams of 2)

5 rounds for time

800M Run
KB Raises (53#) x 30
Pull Ups x 30

Our time = 27:29

*Post Workout

10 min of stretching
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