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Started By
Message
Daily CrossFit Thread: Workouts and other musings..
Posted on 3/11/18 at 4:39 pm
Posted on 3/11/18 at 4:39 pm
Clean work today..
Muscle Cleans: 125x4x3
Cleans: 175x2, 185x2, 195x2
Clean Pulls: 225x4, 245x4, 265x3x4
18.3 tomorrow.
I’m in the process of creating an App similar to the Food App where you shook your phone and it randomly selected a cuisine, price and location. It’ll be called ShakeWOD.
I’ll personalize it so it’ll choose weights based on your own stats and if you want an AMRAP or xRFT based upon the amount of time you have available.
Muscle Cleans: 125x4x3
Cleans: 175x2, 185x2, 195x2
Clean Pulls: 225x4, 245x4, 265x3x4
18.3 tomorrow.
I’m in the process of creating an App similar to the Food App where you shook your phone and it randomly selected a cuisine, price and location. It’ll be called ShakeWOD.
I’ll personalize it so it’ll choose weights based on your own stats and if you want an AMRAP or xRFT based upon the amount of time you have available.
This post was edited on 3/11/18 at 4:43 pm
48
Posted on 3/11/18 at 4:44 pm to LSUAlum2001
30 min of double under work....it was shite-tastic.
15 min row
15 min ski erg
5 min bike erg for cool down.
Light stretching before & after
Will tackle 18.3 tomorrow morning. Nothing too crazy today. I'm on nights at work and with the time change, I just wanted to work up a decent sweat when I got home this morning and work on DU for tmrw.
The app sounds pretty damn cool, great idea.
15 min row
15 min ski erg
5 min bike erg for cool down.
Light stretching before & after
Will tackle 18.3 tomorrow morning. Nothing too crazy today. I'm on nights at work and with the time change, I just wanted to work up a decent sweat when I got home this morning and work on DU for tmrw.
The app sounds pretty damn cool, great idea.
This post was edited on 3/11/18 at 4:47 pm
Posted on 3/11/18 at 5:03 pm to LSUAlum2001
18.1
328 reps
328 reps
Posted on 3/11/18 at 8:27 pm to LSUAlum2001
20 KB swings
20 DB squats
20 snatches
50 mountain climbers
200 m run
5 rounds
Going to try 18.3 tomorrow. I don’t expect it to be pretty.
20 DB squats
20 snatches
50 mountain climbers
200 m run
5 rounds
Going to try 18.3 tomorrow. I don’t expect it to be pretty.
Posted on 3/11/18 at 9:02 pm to LSUAlum2001
We never do bench, ever. So tomorrow we are doing DB Med Ball Bench Press in part A. Should be interesting.
Posted on 3/12/18 at 4:06 pm to LSUAlum2001
Helen today, definitely my favorite wod. PR is 8:04 last year, hoping to break it, but very doubtful
Eta. Got 7:54... Couldn't ptrip he pull up bar any longer on the last set, dropped at 8
Eta. Got 7:54... Couldn't ptrip he pull up bar any longer on the last set, dropped at 8
This post was edited on 3/12/18 at 8:52 pm
Posted on 3/12/18 at 6:32 pm to LSUAlum2001
A: 4x3 Deadlift @ 80%
A: 4x3 Box Jumps (AHAP)
B: 20 secs of work, 10 rest - 6 rounds
Assault Bike
Pull-ups
Deadlift @255
Hand release push-ups
A: 4x3 Box Jumps (AHAP)
B: 20 secs of work, 10 rest - 6 rounds
Assault Bike
Pull-ups
Deadlift @255
Hand release push-ups
This post was edited on 3/12/18 at 6:33 pm
Posted on 3/14/18 at 9:13 am to LSUAlum2001
We have our in house WOD today.
Jet Engine Crossfit
45-30-15 cal on
Assault Runner
Assault Bike
Rower
Yesterday, I got in 3 pos snatches and pulls.
3 pos Snatch Pull (1+1+1) x 3 @ 70kg
3 pos Snatch (1+1+1) x 7 @ 55kg
Jet Engine Crossfit
45-30-15 cal on
Assault Runner
Assault Bike
Rower
Yesterday, I got in 3 pos snatches and pulls.
3 pos Snatch Pull (1+1+1) x 3 @ 70kg
3 pos Snatch (1+1+1) x 7 @ 55kg
Posted on 4/5/18 at 8:32 pm to LSUAlum2001
Did some shoulder work today..
Warmups
Strict press: 155x4, 170x4, 175x4
Side Raises: 25x8, 30x8, 35x8
Front Raises: 35x8, 40x8, 45x8
Single Arm Barbell Press: 55x8, 60x8, 65x8
Rear DB Raises: 25x8x3
On the side, front and single arm movements, I used a short 5lb OSO Barbell. I don’t have a complete DB set at home and the longer bar added a balance aspect to the movements which I felt was very helpful in the lifts. Trying to bulletproof the shoulders.
Tomorrow:
Cindy 20 Min AMRAP
5 pull-ups
10 push-ups
15 air squats
Warmups
Strict press: 155x4, 170x4, 175x4
Side Raises: 25x8, 30x8, 35x8
Front Raises: 35x8, 40x8, 45x8
Single Arm Barbell Press: 55x8, 60x8, 65x8
Rear DB Raises: 25x8x3
On the side, front and single arm movements, I used a short 5lb OSO Barbell. I don’t have a complete DB set at home and the longer bar added a balance aspect to the movements which I felt was very helpful in the lifts. Trying to bulletproof the shoulders.
Tomorrow:
Cindy 20 Min AMRAP
5 pull-ups
10 push-ups
15 air squats
This post was edited on 4/5/18 at 8:34 pm
Posted on 4/16/18 at 1:49 pm to LSUAlum2001
WTF is a "muscle clean"??
Posted on 4/20/18 at 8:55 am to LSUAlum2001
quote:Do y'all have chronic cheaters? I find it curious that someone would do it. It almost never affects me, but kinda did a little yesterday.
and other musings..
Posted on 5/4/18 at 8:12 pm to LSUAlum2001
How is that app coming? I would like to download it when ready. Work has picked up and it’s hard for me to work out anywhere but the house, and I only have time for a strength and 5-9 min Metcon.
Posted on 6/23/18 at 3:24 pm to LSUAlum2001
Warm-up
400m Run
20 kB RDL (10-R/10-L)
15 push ups
15 air squats
10 bar good mornings (45/35)
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25 min Amrap
P1 – 750m Row
P2 & P3 – Amrap *
5 Deadlift (275/185)
5 Atomic sit-ups (35/25)
5 Power Cleans (155/105)
* Complete a full round before next person begins *
While Partner 1 rows 750m partner 2 & 3 complete as many rounds as possible of 5 DL, 5 AS, 5 PC (You go, I go). When partner 1 finishes the row partner 3 will advance to the row while partner 1 & 2 rotate through the amrap. If an athlete has started a round before the row has been finished then, the round must be completed before the athletes can rotate to the next station.
We had 4-man team, so inc row to 1000m. Finished 18 rounds. I always like the partner wods
Is yalls gym hot as b***. Im 39 yo these temps in our building suck the life out of me
400m Run
20 kB RDL (10-R/10-L)
15 push ups
15 air squats
10 bar good mornings (45/35)
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25 min Amrap
P1 – 750m Row
P2 & P3 – Amrap *
5 Deadlift (275/185)
5 Atomic sit-ups (35/25)
5 Power Cleans (155/105)
* Complete a full round before next person begins *
While Partner 1 rows 750m partner 2 & 3 complete as many rounds as possible of 5 DL, 5 AS, 5 PC (You go, I go). When partner 1 finishes the row partner 3 will advance to the row while partner 1 & 2 rotate through the amrap. If an athlete has started a round before the row has been finished then, the round must be completed before the athletes can rotate to the next station.
We had 4-man team, so inc row to 1000m. Finished 18 rounds. I always like the partner wods
Is yalls gym hot as b***. Im 39 yo these temps in our building suck the life out of me
Posted on 6/26/18 at 10:04 pm to LSUAlum2001
I have to give a shout out of appreciation to Crossfit. I'm a garage gym guy but my wife has been crossfiting for 7 months now. It's been great for her as a homeschooling mom of 4 to get out of the house not to mention the benefits to her figure. It's aways interesting to hear about the workouts when she gets home. Crossfit seems like its got a good thing going.
This post was edited on 6/26/18 at 10:26 pm
Posted on 7/25/18 at 9:42 am to LSUAlum2001
quote:Been generally not feeling well. I cannot really explain it. Like a cold, but lacking a lot of the classic symptoms. Makes me just not want to go in at all. The workouts are tough enough on me when I do feel well. So then, I get behind, and can't perform at all. I feel like I am now only 3 months in instead of 1 year. Actually kinda depressing.
and other musings..
Posted on 8/15/18 at 3:23 pm to LSUAlum2001
Today’s stuff..
Some A workout things.
B: Every 2 min for 10 min
2 Deadlifts (climbing per set)
Handstand holds or 2-3 HSPUs
C: Diane
21-15-9 deadlift (225/155) and HSPUs
Took it easy on part B: 135, 185, 225, 275, 315
Took it easy on Diane: 7:53 Rx
Rib survived and didn’t bother me too much except for breathing since I paced it slower than normal,
Some A workout things.
B: Every 2 min for 10 min
2 Deadlifts (climbing per set)
Handstand holds or 2-3 HSPUs
C: Diane
21-15-9 deadlift (225/155) and HSPUs
Took it easy on part B: 135, 185, 225, 275, 315
Took it easy on Diane: 7:53 Rx
Rib survived and didn’t bother me too much except for breathing since I paced it slower than normal,
Posted on 9/21/18 at 7:57 pm to LSUAlum2001
10 RFT
1 rope climb
1 full snatch + 3 OHS (155/105)
14:47 at 135
Been a while since I’ve done rope climbs and nearly had to relearn the j-hook. Ripped some fingers coming down during the WOD.
1 rope climb
1 full snatch + 3 OHS (155/105)
14:47 at 135
Been a while since I’ve done rope climbs and nearly had to relearn the j-hook. Ripped some fingers coming down during the WOD.
Posted on 10/11/18 at 11:46 pm to LSUAlum2001
Thank you.
Posted on 12/12/18 at 5:43 pm to LSUAlum2001
Picked up a used Concept 2 rower from our gym for $300.
They are getting 10 new rowers in on Friday and sold 10 of the old rowers. The gym has always been air conditioned so I know they haven’t been abused too much. I picked mine out first this morning.
They are getting 10 new rowers in on Friday and sold 10 of the old rowers. The gym has always been air conditioned so I know they haven’t been abused too much. I picked mine out first this morning.
This post was edited on 12/12/18 at 5:45 pm
Posted on 1/2/19 at 9:32 am to LSUAlum2001
quote:
I’m in the process of creating an App similar to the Food App where you shook your phone and it randomly selected a cuisine, price and location. It’ll be called ShakeWOD.
I’ll personalize it so it’ll choose weights based on your own stats and if you want an AMRAP or xRFT based upon the amount of time you have available.
Finally getting around to this.
Framework is coming together on the looks. Since there are so many variations of workouts it’ll look like this.
Pages: Home, About and WODs, with a subset of pages under WODs for Open, Hero, Girl, AMRAP and RFT workouts.
The Open, Hero and Girl WOD pages will randomly select one of those workouts with a shake. When one is selected it’ll find the workout in a database and post the full workout on the screen. So if Cindy is selected on the Girl page, it’ll show a 20 Min AMRAP of 5 pull-ups, 10 push-ups and 15 squats.
The AMRAP page will have randomizers for Time, Reps and 4 separate movements.
The RFT page will have randomizers for Rounds, Reps and 4 separate movements.
I may add a 4th main page for the user to save a record of a specific workout, but that’ll be the last thing I get to.
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