Crossfit

#826
#826
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 10 Rounds for Time

a) Ring Pull Ups x 10
b) Air Squats x 20

My Time = 13:16

* Post Workout

10 minutes of stretching
 
#827
#827
This vid show Rich Froning, the 2011 Crossfit games winner. He's from Cookville, TN.

[youtube]http://www.youtube.com/watch?v=ItDWedJpwpw[/youtube]
 
#828
#828
*Warm Up

Hand-to-toe walk - Length of Box x 2
Walking lunges - Length of Box x 2

(2 Rounds)

Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD - 25 minutes AMRAP

a) Sit Ups x 50
b) Box Jumps (30") x 40
c) Deadlifts (185#) x 30

I did 2 Rounds + 50 Sit Ups + 20 Box Jumps

* Post Workout

10 min of stretching
 
#829
#829
So, it turns out i'm doing HEW instead....Looks like they're very similar. Today is day 3. I really like it so far. Apparently our box does well in competitions...even though I'm not going to be a part of any of that for a loooooong time.
 
#830
#830
the workout today for time.


-12 Thrusters (115/85 pounds)
-100 Double Unders (3:1 Singles)
-24 Kettle Bell Swings (70/53 pounds)
-10 Thrusters
-80 Double Unders
-20 Kettle Bell Swings
-8 Thrusters
-60 Double Unders
-16 Kettle Bell Swings
-6 Thrusters
-40 Double Unders
-12 Kettle Bell Swings
-4 Thrusters
-20 Double Unders
-8 Kettle Bell Swings
 
#831
#831
crazyguy said:
the workout today for time.


-12 Thrusters (115/85 pounds)
-100 Double Unders (3:1 Singles)
-24 Kettle Bell Swings (70/53 pounds)
-10 Thrusters
-80 Double Unders
-20 Kettle Bell Swings
-8 Thrusters
-60 Double Unders
-16 Kettle Bell Swings
-6 Thrusters
-40 Double Unders
-12 Kettle Bell Swings
-4 Thrusters
-20 Double Unders
-8 Kettle Bell Swings
Click to expand...

HEW = Hard Exercise Works? Looks a lot like CrossFit.

Bet that was a tough workout.
 
#833
#833
TEX_VOLFAN said:
115# thrusters isn't that bad. Curious to know how much weight you used on the KB swings.
Click to expand...

#44lbs. It's only my 3rd day. I was dying. Made it just under the 25min time limit at 23:32. The double unders took forever and were surprisingly exhausting. I only did 95lbs on the thrusters. It was my first time ever squatting.
 
#835
#835
Keep it up CG. It's hard but you'll see a lot gains after your first month. Hope to see you post up your WOD/HEW in here more often now. It helps with some accountability.
 
#837
#837
TEX_VOLFAN said:
Keep it up CG. It's hard but you'll see a lot gains after your first month. Hope to see you post up your WOD/HEW in here more often now. It helps with some accountability.
Click to expand...
I go to a HEW gym, that's the only way that I could do this....I have zero weight lifting experience. Today we have a 10 min main workout....a mile run and then as many pullups as possible in the time left over. Total score is mile time minues one second for each pull up. I'm hoping for a 6:30
 
#838
#838
crazyguy said:
I go to a HEW gym, that's the only way that I could do this....I have zero weight lifting experience. Today we have a 10 min main workout....a mile run and then as many pullups as possible in the time left over. Total score is mile time minues one second for each pull up. I'm hoping for a 6:30
Click to expand...

That thruster/DU/KBS WOD was legit.
 
#839
#839
crazyguy said:
I go to a HEW gym, that's the only way that I could do this....I have zero weight lifting experience. Today we have a 10 min main workout....a mile run and then as many pullups as possible in the time left over. Total score is mile time minues one second for each pull up. I'm hoping for a 6:30
Click to expand...

Let us know how you made out.
 
#842
#842
Filthy 50's

50 pull ups
50 push ups
50 lunges 45 lbs
50 wall balls 20lbs
50 squat thrusters 45 lbs
50 sit ups
50 jump ropes
50 back squats 185 lbs
50 lb swings 60 lbs

43 minutes
 
Last edited:
#844
#844
* 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

a) Back Squat (115#) - 75, 50, 25
b) Ring Pull Ups - 60, 40, 20
c) Bench Dips - 45, 30, 15

My Time = 28:50

* Post Workout

10 minutes of stretching
 
#846
#846
* 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 - 30 minute AMRAP

a) Bench Dips x 5
b) Ring Pull Ups x 10
c) Deadlifts (115#) x 20
d) Tuck Jumps x 40

I finished 8 rounds

* Post Workout

10 min of stretching
 
#847
#847
* 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 - Front Squats - 3,3,3,3

135# x3, 135# x 3, 155# x 3, 175# x 3


* WOD - For Time

a) Back Squats (135#) - 21,18,15,12,9,6,3
b) Bench Dips - 21,18,15,12, 9, 6, 3

My Time = 10:27

* Post Workout

10 minutes of stretching
 
#848
#848
yesterday
3 minutes each station: (1 minute transition)
-Tire Flips (1 flip = 1 pt)
-50 yard Sandbag overhead tosses (50 yards = 1 pt)
-Row for Calories (1 calorie – 1 pt) (2 rowers per team)
-Team Wall Ball Shots (16) (1 team revolution – 1 pt) (more than 6 teammates - 2 med balls)
-Team Medicine Ball Suicides (retrieve and return all medicine balls = 1 pt) (3 med ball suicide/ 10 yard separation) (2 suicides setup)
*Score is total points accumulated
 
#849
#849
today
-Rx: 75 Hang Power Snatch (75/45 lbs)
-Intermediate: 75 Hang Power Snatch (65/35 lbs)
-Scaled: 75 one-arm Dumbbell Hang Power Snatch (25/15 lbs) (75 total, not per arm)
***Time Cut off = 10 min***
I'm sure we'll have a warm up and cool down. Most days i'm tired by the warm up. yesterday was the hardest one yet for me. I teamed up with another guy and we got 27 flips of the large tire (500lbs) my eyes were bulging. I'm loving HEW so far.
 
#850
#850
* 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

a) Burpees x 30

1a) Front Squats (145#) - 21, 15, 9
1b) Ring Pull Ups - 21, 15, 9

2a) Deadlifts (225#) - 21, 15, 9
2b) Bench Dips - 21, 15, 9

My Time = 26:42

* Post Workout

10 minutes of stretching
 
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