Crossfit

#1,001
#1,001
* WOD - For Time

10 Rounds

a) Front Squats (135#) x 3
b) Ring Pull Ups x 10
c) Deadlifts (185#) x 5
d) Burpees x 5

My time = 21:10
 
#1,002
#1,002
coors40light said:
Anyone know what the average time is for 'Helen'? I did it on Saturday, my time was 11:05. My goal was sub 10:00. My split after the last run was around 8:30, but that last round of pull ups killed me and my time. My arms were shot.
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Not sure about average. I know the fastest times are just under 7 min, like 6:56 I think is the record. Most of the elite guys are in the low to mid 7's so my guess would be around 9-10 minutes being average. I actually did it today, finished in 8:13.
 
#1,004
#1,004
Yup, I am in no way proud of my time; actually I was quite pissed when I found out what it was. But I have a baseline now, and I have a new strategy moving forward. The ‘Crossfit Protégée’ at our gym did it in sub 7:30. We have to run up a relatively steep hill for the first 200 meters of our run, my guess is that he is sub 7 on flat land, so he is up there with the national guys.
 
#1,005
#1,005
TEX_VOLFAN said:
Here are the top mens/womens scores for "Helen" at my box.

Whiteboard - Hub City CrossFit


Go to the "Girls" of Crossfit then click on "Helen"
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Wow man, that's awesome. I wish our box had the whiteboard up on the website.

Today's WOD:

-Work up to a 1 rep max on snatch clean.
I got 163#, I'm still working on technique and I'm just not quite there yet.

then

-8 min. amrap of 16 kb snatches (8 each arm) and 8 box jumps.
I used a 1.5 pood kb and 30" box, got 4 rounds + 10.
 
#1,007
#1,007
* WOD - AMRAP

8 Rounds

a) Front Squats (115#) - 30 sec
b) KB Swings (45#) - 30 sec
c) Ring Pull Ups - 30 sec

Rest 1 minute in between each round

Total = 203 Reps
 
#1,008
#1,008
u kwere..quit making up stuff. just say u burned some calories fapping.
tumblr_m2hldjNuDz1r2hz45o1_500.gif
 
#1,017
#1,017
I've started running from my office to the WOD and getting a ride home. 4 miles there. I've dropped about 5 lbs this week
 
#1,018
#1,018
I just don't understand what's new or innovative about cross fit. People have been "cross training" for years. People have been weight training at high intensity for years, it's called super sets.
 
#1,019
#1,019
Vol8188 said:
I just don't understand what's new or innovative about cross fit. People have been "cross training" for years. People have been weight training at high intensity for years, it's called super sets.
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I hate going to a gym. This is new everyday, and my body is changing.
 
#1,020
#1,020
Vol8188 said:
I just don't understand what's new or innovative about cross fit. People have been "cross training" for years. People have been weight training at high intensity for years, it's called super sets.
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Go to a gym and "cross train" and some super sets. Then go to a crossfit gym for a WOD and tell me what you think.
 
#1,024
#1,024
20 20lb wallballs,
15 box jumps
20 kettlebell pushups
75m kettlebell walk
20 kettlebell squats
walk again

Repeat for 5 rounds

1 minutes planks (regular and each side)
45 second planks
30 second planks
15 second planks

10 minutes of jump rope exercises.
 
#1,025
#1,025
TEX_VOLFAN said:
Started the 30 day Paleo Challenge Monday (100%). Will be interesting to see the changes it brings.
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I've been paleo for a few months now and thats when I really started seeing changes in my body. I usually eat whatever on Saturdays, but I find myself eating less and less crap on saturdays as time goes on. It's not too bad once you commit to it for awhile. Might want to join a coop or the like to save money on Fruits and veggies.
 
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