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re: Daily CrossFit Thread: Workouts and other musings..
Posted on 9/3/19 at 7:05 pm to TigerDeacon
Posted on 9/3/19 at 7:05 pm to TigerDeacon
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
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
2
Posted on 9/4/19 at 4:25 pm to StraightCashHomey21
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
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
Posted on 9/5/19 at 7:49 pm to StraightCashHomey21
A) 8 min Gymnastics complex
B) 8 min AMRAP: 15 DL 185/135 & 50 SUs
4+10Rx
My cardio sucks!
B) 8 min AMRAP: 15 DL 185/135 & 50 SUs
4+10Rx
My cardio sucks!
Posted on 9/6/19 at 11:08 am to LSUAlum2001
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
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
Posted on 9/6/19 at 3:31 pm to LSUAlum2001
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.
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.
Posted on 9/6/19 at 8:56 pm to LSUAlum2001
That is an odd hero wod
Posted on 9/6/19 at 9:29 pm to tigerfoot
It’s different than most...
You guys should have seen me come off the wall after round 4 of HSPUs.
I went..
You guys should have seen me come off the wall after round 4 of HSPUs.
I went..
Posted on 9/6/19 at 9:35 pm to LSUAlum2001
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.
Then we can go have a beverage.
Posted on 9/6/19 at 9:43 pm to tigerfoot
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
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
Posted on 9/7/19 at 7:32 pm to LSUAlum2001
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)
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)
Posted on 9/9/19 at 3:03 pm to CorkSoaker
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.
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.
Posted on 9/9/19 at 8:44 pm to Hulkklogan
How far is a lap?
Posted on 9/9/19 at 9:52 pm to tigerfoot
Probably 1/4 mile
Posted on 9/10/19 at 1:12 pm to tigerfoot
just under 1/4 mile
Posted on 9/10/19 at 1:31 pm to Hulkklogan
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
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
Posted on 9/10/19 at 2:38 pm to StraightCashHomey21
quote: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?
30 mins of yoga
Posted on 9/11/19 at 11:08 am to AlxTgr
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
Posted on 9/11/19 at 1:30 pm to TigerDeacon
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.
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 9/11/19 at 3:01 pm
Posted on 9/11/19 at 3:51 pm to LSUAlum2001
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.
Posted on 9/11/19 at 4:31 pm to LSUAlum2001
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 9/11/19 at 4:34 pm
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