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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
107243 posts

re: Daily CrossFit Thread: Workouts and other musings..
30 mins of yoga

Snatch work
Power snatch/hang snatch complex at my own pace for 25 mins

20 min AMRAP, on every 4mins run 200 meters
10 kettle bell swings at 53lbs
10 pushups
5 dead hang pull ups
10 sit-ups with the feet anchored down

Feels good to be back after six days off

Not feeling so beat up anymore

Going to spend the next few weeks focusing on Olympic lifts and big 3 lifts technique over big numbers and lots of conditioning

Along with getting back into yoga my mobility is awful again especially ankle and shoulder



StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
107243 posts

re: Daily CrossFit Thread: Workouts and other musings..
EMOM 12 rounds
Rounds 1-6 two clean and press at 135 and 5 toes to bar
7-10 one clean and press at 145 and 5 toes to bar, rounds 11 and 12 one clean and press at 155 and 5 toes to bar

10 min AMRAP
21-15-9
Cals on the echo bike
Dumbbell snatches at 50lbs

Then accessory shoulder work, press, shrugs and raises


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
40191 posts

re: Daily CrossFit Thread: Workouts and other musings..
A) 8 min Gymnastics complex
B) 8 min AMRAP: 15 DL 185/135 & 50 SUs

4+10Rx

My cardio sucks!


TigerDeacon
Wake Forest Fan
West Monroe, LA
Member since Sep 2003
26866 posts

re: Daily CrossFit Thread: Workouts and other musings..
More intervals this morning:

5 rounds :30/:30 amrap
Assault Bike/boxjumps
5 rounds :30/30 amrap
Row/air squats
5 rounds :30/:30 amrap
Ski/burpees

immediately into 800m run


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LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
40191 posts

re: Daily CrossFit Thread: Workouts and other musings..
Hero WOD..

Robert King Jr

0-15:00 build to a max push press
15:00-20:00 bar to 60% of your max push press
20:00-30:00 10 min AMRAP.. 5 push press, 5 sit-ups, 5 HSPUs, 5 sit-ups

Push press today: 235
6 Rx in the AMRAP at 140lbs on the bar.

HSPUs fell apart after 3 rounds and I need to work on my kipping to get through these volume HSPU workouts.


tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
39068 posts

re: Daily CrossFit Thread: Workouts and other musings..
That is an odd hero wod


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
40191 posts

re: Daily CrossFit Thread: Workouts and other musings..
It’s different than most...

You guys should have seen me come off the wall after round 4 of HSPUs.

I went..



tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
39068 posts

re: Daily CrossFit Thread: Workouts and other musings..
Y’all need to come WOD in Alex up in the A/c. Maybe we can learn something

Then we can go have a beverage.


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
40191 posts

re: Daily CrossFit Thread: Workouts and other musings..
We have AC at GCF.

After the workout I did a tricep workout..

DB Extensions: 90x8, 95x8, 100x7
Bench Dips: w/45lbsx8, w/55lbsx10, w/85lbsx10
Reverse Curls: 65x8, 70x8, 75x8


CorkSoaker
LSU Fan
Member since Oct 2008
9712 posts

re: Daily CrossFit Thread: Workouts and other musings..
My new favorite Saturday workout at the beach:

4 mile run with vest
Every 1/2 mile do one of the following
50 squats
50 walking lunges
1 minute plank (last 30 seconds either jumping jack planks or should taps)


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37403 posts

re: Daily CrossFit Thread: Workouts and other musings..
Workout of the Day

A.) 3 Sets

20” Active Arch hang or 20” Dead Hang
8-10 Supinated Wide Grip Ring Rows (21x2)
30” Farmer Hold

B.) For Time:

21-15-9
Hang P. Snatch (95/65)
Run 1 Lap

There was no time cap on B but it was suggested to be under 10 minutes. I did 65lb snatches and shortened the run a little. 9:56.

Missing one week of WODs and being in 73 degree dry mountain weather for a week made this one difficult as hell.


tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
39068 posts

re: Daily CrossFit Thread: Workouts and other musings..
How far is a lap?


djangochained
LSU Fan
Gardere
Member since Jul 2013
16373 posts

re: Daily CrossFit Thread: Workouts and other musings..
Probably 1/4 mile


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37403 posts

re: Daily CrossFit Thread: Workouts and other musings..
just under 1/4 mile


TigerDeacon
Wake Forest Fan
West Monroe, LA
Member since Sep 2003
26866 posts

re: Daily CrossFit Thread: Workouts and other musings..
At lunch:

6 rounds :30 max effort on assault bike
then strength work (incline press, db bench press, fly, etc plus 6 rounds of rope pulls)

This afternoon:

13min Emom

7 Strict press + 5 box jump overs


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AlxTgr
LSU Fan
Kyre Banorg
Member since Oct 2003
64225 posts

re: Daily CrossFit Thread: Workouts and other musings..
quote:

30 mins of yoga

There's a yoga place about 40 yards from our box. I think you can pay by the visit. Was considering buying some visits to use or days I take off from the wods. Like 1 per week. Thoughts?


TigerDeacon
Wake Forest Fan
West Monroe, LA
Member since Sep 2003
26866 posts

re: Daily CrossFit Thread: Workouts and other musings..
quote:

Thoughts?


Would help mobility while providing a workout to muscles you probably don't use often.


Our 343 today:

100 DL 135/95
100 OHL 50/35
100 Knee raises or crunches
43 Cals AB


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
40191 posts

re: Daily CrossFit Thread: Workouts and other musings..
Our 343 Partner WOD:

100 DL 135/95
100 Cleans 95/65
100 G2OH 65/45 (probably snatch for most)
43 Burpees

Looks like sets of 10 until back and forth burpees.
This post was edited on 9/11 at 3:01 pm


TigerDeacon
Wake Forest Fan
West Monroe, LA
Member since Sep 2003
26866 posts

re: Daily CrossFit Thread: Workouts and other musings..
quote:

Our 343 Partner WOD:

100 DL 135/95
100 Cleans 95/65
100 G2OH 65/45 (probably snatch for most)
43 Burpees



Yeah, this is supposed to be the original 343 workout.

With a partner makes it a lot easier though. Will be doing ours in 30 min.


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37403 posts

re: Daily CrossFit Thread: Workouts and other musings..
quote:

Our 343 Partner WOD:

100 DL 135/95
100 Cleans 95/65
100 G2OH 65/45 (probably snatch for most)
43 Burpees

Looks like sets of 10 until back and forth burpees.


I scaled to women's Rx. 17:44.

Wasn't really too bad with this format until burpees. By that time I was already pretty winded. It's not back and forth burpees, it's syncro burpees. Which means if you're fat like me and slow with burpees not only are you huffing and puffing and dying, but you feel like an arse for dragging your partner back


quote:

With a partner makes it a lot easier though.


Coach talked about this. Basically just not comfortable with most members at our gym handling that kind of volume on the low back even at that light weight.
This post was edited on 9/11 at 4:34 pm


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