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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 8/1/19 at 8:39 am to StraightCashHomey21
Posted on 8/1/19 at 8:39 am to StraightCashHomey21
Cindy
Yay
Yay
1
Posted on 8/1/19 at 8:44 am to AlxTgr
14 Rounds
8 Burpee Box Jump
8 DB Hang Squat Clean
8 Burpee Box Jump
8 DB Hang Squat Clean
Posted on 8/1/19 at 6:44 pm to LSUAlum2001
We did some weighted dips and barbell curl work in the first part, and then two rounds of Tabata rowing with four minutes between each.
The curls were tempo and I finished at 75x8.
I hate tabate anything.
Cals in R1 were 61
Cals in R2 were 51
My quads always get blown up when I row. In the 2nd round, I kept my head down and tried not to look at the screen. I looked up at the end of the first 20 seconds and I only had 7 Cals. At that time, I didn’t give a shite anymore.
The curls were tempo and I finished at 75x8.
I hate tabate anything.
Cals in R1 were 61
Cals in R2 were 51
My quads always get blown up when I row. In the 2nd round, I kept my head down and tried not to look at the screen. I looked up at the end of the first 20 seconds and I only had 7 Cals. At that time, I didn’t give a shite anymore.
This post was edited on 8/1/19 at 6:46 pm
Posted on 8/1/19 at 8:31 pm to LSUAlum2001
Did a 10x10 squat workout
4 sets at 135
3 sets at 160
3 sets at 185
4 sets at 135
3 sets at 160
3 sets at 185
Posted on 8/2/19 at 6:50 am to LSUAlum2001
5 rounds
250m Row
15 dB bench
15 dB curls
14 min EMOM
Min 1: 15 Box Jump
Min 2: 30 dubs
250m Row
15 dB bench
15 dB curls
14 min EMOM
Min 1: 15 Box Jump
Min 2: 30 dubs
Posted on 8/5/19 at 8:27 pm to CBLSU316
Deload week on the strength, it’s a low carb week on my diet so I’m gonna focus most my energy on conditioning
Strength worked up to a 225 triple front squat
Conditioning
This sounded like a good idea at first
EMOM 15 rounds
Min 1 10 cal row
Min 2 5 kettle bell thrusters at 35lbs
Min 3 15 ab mat sit ups
Second workout
10 min AMRAP
5 snatches at 75lbs
50 double unders
10 chest to bar pull ups
Strength worked up to a 225 triple front squat
Conditioning
This sounded like a good idea at first
EMOM 15 rounds
Min 1 10 cal row
Min 2 5 kettle bell thrusters at 35lbs
Min 3 15 ab mat sit ups
Second workout
10 min AMRAP
5 snatches at 75lbs
50 double unders
10 chest to bar pull ups
Posted on 8/5/19 at 8:54 pm to StraightCashHomey21
Workout was nearly a repeat of one last week..
5 min AMRAP
3 heavy hang cleans
20 DUs
5 min AMRAP
3 heavy hang cleans
20 DUs
Posted on 8/6/19 at 6:20 am to LSUAlum2001
Warm up
4x
500m row
25 push ups
DB Incline Press (8 sets)
88lbs sand bag carries 200 meters
finished with DB flys and shoulder super sets
4x
500m row
25 push ups
DB Incline Press (8 sets)
88lbs sand bag carries 200 meters
finished with DB flys and shoulder super sets
Posted on 8/6/19 at 11:57 am to Contender01
5x5 squats. Worked to 135lbs. Still keeping lifts light. Just hit 2 months post knee scope. Weight felt good and easy. Slowly increasing. Focusing on depth and form.
4 min EMOM
12cal bike into
4 min EMOM
5 DL @ 185lbs into
4 min EMOM
12cal bike into
4 min EMOM
5 DL @ 185lbs
4 min EMOM
12cal bike into
4 min EMOM
5 DL @ 185lbs into
4 min EMOM
12cal bike into
4 min EMOM
5 DL @ 185lbs
Posted on 8/6/19 at 7:45 pm to tke_swamprat
Strength
5 sets on bench press 6-10 rep range 175 and 185
4 x 5 heavy dumbbell rows 95lbs first two sets 100lbs last two sets
EMOM 10 rounds
5 overhead press super seted with 5 bent over barbell rows at 95lbs
Conditioning was straight pain cave dark places
20 min time cap
21-15-9
Ski erg cals
Dumbbell snatches at 50lbs
Push ups
Strict pull ups
5 sets on bench press 6-10 rep range 175 and 185
4 x 5 heavy dumbbell rows 95lbs first two sets 100lbs last two sets
EMOM 10 rounds
5 overhead press super seted with 5 bent over barbell rows at 95lbs
Conditioning was straight pain cave dark places
20 min time cap
21-15-9
Ski erg cals
Dumbbell snatches at 50lbs
Push ups
Strict pull ups
Posted on 8/6/19 at 10:06 pm to StraightCashHomey21
Had a long work day and just lifted this evening.
Barbell press: Warmups, 135x5, 155x5, 170x4
Barbell side raises: 25x8, 30x8, 35x8
Barbell Front raises: 50x8, 60x8x2
Bent over DB raises: 30x8x3
I have a 5lb barbell that I use for side and front raises. The extra length compared to a DB makes them tougher at these lighter weights.
Barbell press: Warmups, 135x5, 155x5, 170x4
Barbell side raises: 25x8, 30x8, 35x8
Barbell Front raises: 50x8, 60x8x2
Bent over DB raises: 30x8x3
I have a 5lb barbell that I use for side and front raises. The extra length compared to a DB makes them tougher at these lighter weights.
Posted on 8/7/19 at 8:13 pm to LSUAlum2001
Had unit PT this afternoon with it being 106 outside today we had it in the gym which was still 90+. Basically did a mix of ultimate football/ basketball
Really good 45min cardio workout
Should have just went home but nah, which was a huge mistake bc I had already sweated out all the water I drank
For time with a 95lb barbell
30 clean jerks
15 toes to bar
10 power snatches
15 toes to bar
fricking miserable especially bc I went full send on the first 10 clean and jerks
Really good 45min cardio workout
Should have just went home but nah, which was a huge mistake bc I had already sweated out all the water I drank
For time with a 95lb barbell
30 clean jerks
15 toes to bar
10 power snatches
15 toes to bar
fricking miserable especially bc I went full send on the first 10 clean and jerks
Posted on 8/8/19 at 5:41 pm to StraightCashHomey21
A) Bench 5x3 across
B) 16 min: Min 1 BBJOs, Min 2 V-UPS, Min 3 Cal Row, Min 4 rest
A) 235x5x3
B) I kept a 10 BBJO pace, V-UPs sucked, and I was around 15 cals per round.
..by the time I was on the rower, I only had 50 secs or so per round..
B) 16 min: Min 1 BBJOs, Min 2 V-UPS, Min 3 Cal Row, Min 4 rest
A) 235x5x3
B) I kept a 10 BBJO pace, V-UPs sucked, and I was around 15 cals per round.
..by the time I was on the rower, I only had 50 secs or so per round..
This post was edited on 8/8/19 at 6:20 pm
Posted on 8/9/19 at 1:58 pm to LSUAlum2001
I got 190 clean and jerk twice today. May have done it once before, but I know never twice. Feel like it's going to be forever before I get 200. 5 lb increase for me at that level feels like a ton.
A.)Clean and Jerk- 15 min to work up to a heavy set of 2 reps
B.)5 Rounds for Time
12 Hang Power Cleans (95/65)
9 STOH (95/65)
200 meter Run
C.)100 v ups AFAP
A.)Clean and Jerk- 15 min to work up to a heavy set of 2 reps
B.)5 Rounds for Time
12 Hang Power Cleans (95/65)
9 STOH (95/65)
200 meter Run
C.)100 v ups AFAP
Posted on 8/9/19 at 3:58 pm to AlxTgr
5 rounds: 3 min each
20c bike, 10 DB bench press at 45lbs
Rest 5 min
4 rounds:
10 Close grip bench press, 10 burpees BJO
Rest 5 min
21, 15, 9
Shoulder press, tricep ext, push ups
20c bike, 10 DB bench press at 45lbs
Rest 5 min
4 rounds:
10 Close grip bench press, 10 burpees BJO
Rest 5 min
21, 15, 9
Shoulder press, tricep ext, push ups
Posted on 8/9/19 at 6:09 pm to AlxTgr
Noice! The most I've ever cleaned is 185. I don't know if I can jerk that
Posted on 8/9/19 at 7:03 pm to Hulkklogan
Today was either Mary or Cindy
Mary: 20 min AMRAP
5 HPSUs
10 pistols
15 pull-ups
Cindy: 20 min AMRAP
5 pull-ups
10 push-ups
15 squats
I chose Cindy since my left knee would explode if I tried pistols.
18 Rounds Rx
Mary: 20 min AMRAP
5 HPSUs
10 pistols
15 pull-ups
Cindy: 20 min AMRAP
5 pull-ups
10 push-ups
15 squats
I chose Cindy since my left knee would explode if I tried pistols.
18 Rounds Rx
Posted on 8/9/19 at 8:23 pm to LSUAlum2001
Push/pull body building day all EMOMs
8 rounds first four rounds, 5 reps on flat bench at 175, last four 3 reps at 185
8 rounds seated cable row 6-8 reps, going up 10lbs after every 2 rounds
10 rounds
Even rounds 5 incline dumbbell press at 70
Odd rounds 8 bent over dumbbell rows at 45
10 rounds
Even rounds 5 iso lat pull downs with 90 on each side
Odd rounds 10 pushups
4 rounds
Rope to face pull 8 reps super set with 10 pushups
Then 3x5 strict press
Conditioning
12 min AMRAP
40 double unders
10 kettle bell overhead press with 35 in each hand
9 strict pull ups
8 rounds first four rounds, 5 reps on flat bench at 175, last four 3 reps at 185
8 rounds seated cable row 6-8 reps, going up 10lbs after every 2 rounds
10 rounds
Even rounds 5 incline dumbbell press at 70
Odd rounds 8 bent over dumbbell rows at 45
10 rounds
Even rounds 5 iso lat pull downs with 90 on each side
Odd rounds 10 pushups
4 rounds
Rope to face pull 8 reps super set with 10 pushups
Then 3x5 strict press
Conditioning
12 min AMRAP
40 double unders
10 kettle bell overhead press with 35 in each hand
9 strict pull ups
Posted on 8/9/19 at 8:49 pm to LSUAlum2001
I did Cindy scaled.
Banded pull ups
Knee push ups
Squats
12+6
Banded pull ups
Knee push ups
Squats
12+6
Posted on 8/10/19 at 11:57 am to Hulkklogan
A.
Every 2:30 minutes, for 20 minutes (8 sets) of:
Clean & Jerk x 1 rep
*Set 1 – 60% of 1-RM
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 84%
*Set 7 – 87%
*Set 8 – 90%
B.
“The Jacked Gymnast”
5 Clean & Jerks (225/155 lbs)
Unbroken Muscle-Ups
4 Clean & Jerks (255/170 lbs)
Unbroken Muscle-Ups
3 Clean & Jerks (275/185 lbs)
Unbroken Muscle-Ups
2 Clean & Jerks (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups
Time Cap: 8 Minutes
C.
Every 90 seconds, 15 minutes (5 sets of each) of:
Minute 1 – Push-Ups x 20 reps @ 1011
Minute 2 – Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
Every 2:30 minutes, for 20 minutes (8 sets) of:
Clean & Jerk x 1 rep
*Set 1 – 60% of 1-RM
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 84%
*Set 7 – 87%
*Set 8 – 90%
B.
“The Jacked Gymnast”
5 Clean & Jerks (225/155 lbs)
Unbroken Muscle-Ups
4 Clean & Jerks (255/170 lbs)
Unbroken Muscle-Ups
3 Clean & Jerks (275/185 lbs)
Unbroken Muscle-Ups
2 Clean & Jerks (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups
Time Cap: 8 Minutes
C.
Every 90 seconds, 15 minutes (5 sets of each) of:
Minute 1 – Push-Ups x 20 reps @ 1011
Minute 2 – Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111
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