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re: Daily CrossFit Thread: Workouts and other musings..
Posted on 7/1/19 at 7:08 am to Contender01
Posted on 7/1/19 at 7:08 am to Contender01
30 DB HHang Clean and Jerk
30 DB Lunge
20 Hang Clean and Jerk
20 DB Lunge
10 Hang Clean and Jerk
10 DB Lunge
Used 40# Dbells
Then
5 rounds
50 dubs
20 sit-ups
30 DB Lunge
20 Hang Clean and Jerk
20 DB Lunge
10 Hang Clean and Jerk
10 DB Lunge
Used 40# Dbells
Then
5 rounds
50 dubs
20 sit-ups
Posted on 7/1/19 at 7:43 am to Contender01
Search the board for it and I have the links in there
Posted on 7/1/19 at 8:45 am to lsu777
Coming down with a nasty chest cold, cough and hacking. Gonna do the strength portion of todays WOD and some accessory work and go for a walk. Last time I had a chest cold I tried metcons and paid dearly.
Posted on 7/1/19 at 1:49 pm to lsu777
So tonight is pyramid ladders in HiiBB fashion for shoulders and arms
7/5/3-5 rounds- emom
7- strict press/chins/ ghd situps-10 reps
5- same +10 lbs on press
3- same +10 lbs
At the end of each round 400m row for time
Rest 3 min between rounds.
Go up 10 lbs each round
After main lift- 2 rounds emom
DB single arm "21's"
KB overhead extensions
KB gun walk
KB shrugs
100 lbs sandbag carry
You go I go no resting:
100 barbell curls(50 reps each person)
You do burpees while partner goes
Gonna be a long hard one tonight.
7/5/3-5 rounds- emom
7- strict press/chins/ ghd situps-10 reps
5- same +10 lbs on press
3- same +10 lbs
At the end of each round 400m row for time
Rest 3 min between rounds.
Go up 10 lbs each round
After main lift- 2 rounds emom
DB single arm "21's"
KB overhead extensions
KB gun walk
KB shrugs
100 lbs sandbag carry
You go I go no resting:
100 barbell curls(50 reps each person)
You do burpees while partner goes
Gonna be a long hard one tonight.
Posted on 7/1/19 at 3:24 pm to Hulkklogan
quote:
cold
quote:
metcons
Nope...
Posted on 7/1/19 at 3:49 pm to AlxTgr
Head colds I can do. Body clears out the sinuses while warming up.
Chest cold.. no. It just inflames my lungs and I'll be miserable
Chest cold.. no. It just inflames my lungs and I'll be miserable
Posted on 7/1/19 at 7:01 pm to Hulkklogan
Today was another meat grinder
4 rounds
10 snatches
4 mins on the rower
Rest 3 mins
Then after 5 mins rest
100 push press for time
While EMOM 5 burpees until you are done
I had to tap out on part two
Got a nasty lower stomach cramp about 8 minutes in that last a full ten minutes
I couldn’t even bend over to pick shite up
I have a good idea what caused it, on the last round of rowing I decided to empty the gas tank and smash my cal total from the previous 3 rounds
4 rounds
10 snatches
4 mins on the rower
Rest 3 mins
Then after 5 mins rest
100 push press for time
While EMOM 5 burpees until you are done
I had to tap out on part two
Got a nasty lower stomach cramp about 8 minutes in that last a full ten minutes
I couldn’t even bend over to pick shite up
I have a good idea what caused it, on the last round of rowing I decided to empty the gas tank and smash my cal total from the previous 3 rounds
Posted on 7/1/19 at 10:31 pm to lsu777
Well that was a son of a bitch. That 400 for time had me pushing hard.
Posted on 7/1/19 at 11:29 pm to lsu777
Did Agile 8 before heading into today’s workout.
Made the front squats feel A LOT more comfortable.
Going to try and do it each morning and before each lift from now on.
Made the front squats feel A LOT more comfortable.
Going to try and do it each morning and before each lift from now on.
Posted on 7/2/19 at 6:26 am to Lazy But Talented
3 Rounds of:
3 Rounds
8 pull-ups
12 DB Push Press 40# dbells
+
3 Rounds
12 pushups
16 dbell snatch 40# dbells
So 18 total rounds of work
3 Rounds
8 pull-ups
12 DB Push Press 40# dbells
+
3 Rounds
12 pushups
16 dbell snatch 40# dbells
So 18 total rounds of work
This post was edited on 7/2/19 at 9:05 am
Posted on 7/2/19 at 11:40 am to CBLSU316
3 mile run with 1 minute planks at every 1/2 mile. Then, 500 farmers carry with 20lb DB. Every time DBs drop, do 50 squats.
Posted on 7/2/19 at 11:55 am to CorkSoaker
Strength:
Every 3:30 minutes for 5 rounds
1.1 clean lift-off (to knee) + power clean + jerk (Heavy)
8 L/R rotational medball throw to wall
Conditioning:
Every minute for 6 minutes
1st: 12/10 calorie row
2nd: 12 hang power clean + jerk (95/65)
3rd: 10 burpees
Every minute for 6 minutes
1st: 15/12 calorie row
2nd: 8 hang power clean + jerk (135/95)
3rd: 10 burpees
Every minute for 6 minutes
1st: 18/15 calorie row
2nd: 4 hang power clean + jerk (185/135)
3rd: 10 burpees
Did 185 for strength. Wanted to Rx conditioning but was thankfully talked out of it.
Every 3:30 minutes for 5 rounds
1.1 clean lift-off (to knee) + power clean + jerk (Heavy)
8 L/R rotational medball throw to wall
Conditioning:
Every minute for 6 minutes
1st: 12/10 calorie row
2nd: 12 hang power clean + jerk (95/65)
3rd: 10 burpees
Every minute for 6 minutes
1st: 15/12 calorie row
2nd: 8 hang power clean + jerk (135/95)
3rd: 10 burpees
Every minute for 6 minutes
1st: 18/15 calorie row
2nd: 4 hang power clean + jerk (185/135)
3rd: 10 burpees
Did 185 for strength. Wanted to Rx conditioning but was thankfully talked out of it.
Posted on 7/2/19 at 7:43 pm to Pitch To Johnny
my back was smoked by the time i got to the 90%
on the bike i didn't have anyone to partner so i did 10 rounds 30secs max effort 60secs rest
on the last part i did strict pull ups
tell you one thing everyone of these workouts has left me leaving the gym or my garage drenched
Posted on 7/2/19 at 8:22 pm to StraightCashHomey21
FT:
15 Jerks 165/115
20 bar over burpees (facing or lateral)
15 Jerks 165/115
Unbroken in the first 15 at Rx but I probably push pressed them all.
Second set of 15 sucked
4:59 Rx
15 Jerks 165/115
20 bar over burpees (facing or lateral)
15 Jerks 165/115
Unbroken in the first 15 at Rx but I probably push pressed them all.
Second set of 15 sucked
4:59 Rx
Posted on 7/2/19 at 9:24 pm to StraightCashHomey21
Yea every one of the workouts has been killer. Even when I have changed things up some but kept the same theme they have been hard as hell.
Tonight was core and cardio for me.
3 rounds
10 ghd situps slow
200m row for time
1 min rest
3 rounds
10 strict hanging leg raises
10 cals on the bike
3 rounds
10 an rollouts
10 burpees(was supposed to be 40yard prowler push with bodyweight but rain out a damper on that)
Overall on HiiBB I am trying to do some semblance of the following
2 days lifting, 1 day core/cardio, repeat rest on 6th day.
Each day is something variation of
Main lift or variant
Opposing muscle group
Some form of high intensity cardio
Then I pick an accessory type circuit from the book that goes with the main lift for the day.
Overall I am loving the program. Hard as hell though. Thinking about going KB, DB and bodyweight with same movements for 4 weeks when I get back from vacation.
Tonight was core and cardio for me.
3 rounds
10 ghd situps slow
200m row for time
1 min rest
3 rounds
10 strict hanging leg raises
10 cals on the bike
3 rounds
10 an rollouts
10 burpees(was supposed to be 40yard prowler push with bodyweight but rain out a damper on that)
Overall on HiiBB I am trying to do some semblance of the following
2 days lifting, 1 day core/cardio, repeat rest on 6th day.
Each day is something variation of
Main lift or variant
Opposing muscle group
Some form of high intensity cardio
Then I pick an accessory type circuit from the book that goes with the main lift for the day.
Overall I am loving the program. Hard as hell though. Thinking about going KB, DB and bodyweight with same movements for 4 weeks when I get back from vacation.
Posted on 7/2/19 at 9:53 pm to lsu777
The only rest day i take will be sundays
the thursday when its a rest day i go on long slow distance runs
i am sore every fricking day
my legs are destroyed in a good way from all the reps with no rest and assault bike shite
the thursday when its a rest day i go on long slow distance runs
i am sore every fricking day
my legs are destroyed in a good way from all the reps with no rest and assault bike shite
Posted on 7/2/19 at 10:19 pm to StraightCashHomey21
That's how I have been. My neighbor is getting great body recomp to. Losing close to an inch a week if the waist. Lost 5 lbs alone last week. He is the main reason I switched to this and glad I did for sure.
I listened to Brian alshure talk about doing
Main lift/antognist/abs/cardio plenty of times but kind of ignored it, but the shite works and these long arse EMOMs Ryan programs in every once in a while has new setting PRs.
Ones thing I don't get though is Ryan's obsession with one arm bench and incline. Brute body was the same way.
I listened to Brian alshure talk about doing
Main lift/antognist/abs/cardio plenty of times but kind of ignored it, but the shite works and these long arse EMOMs Ryan programs in every once in a while has new setting PRs.
Ones thing I don't get though is Ryan's obsession with one arm bench and incline. Brute body was the same way.
Posted on 7/2/19 at 10:31 pm to lsu777
Yea i have not hit the one arm bench stuff yet on version one
but i already know tomorrow's EMOM day is going to be insane
and the one friday looks even more intense
but i already know tomorrow's EMOM day is going to be insane
and the one friday looks even more intense
This post was edited on 7/2/19 at 10:33 pm
Posted on 7/3/19 at 8:34 am to StraightCashHomey21
So DT. Never done it. How does one know if to try Rx? Is there some magic number for clean/jerk? I may set up the weight with a 35 plate in case I can't handle it.
Posted on 7/3/19 at 9:25 am to AlxTgr
Personally 155 on hang power clean and jerks would be too heavy for that much volume.
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