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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 9/20/19 at 2:29 pm to AlxTgr
Posted on 9/20/19 at 2:29 pm to AlxTgr
Combo day:
8 rounds of:
:20 slow run
:20 moderate
:20 full sprint
:20 moderate
:20 slow
:20 full sprint
Rest 1:00
Then
EMOM 21
Min 1: 3 Burpees +5 hang clean & jerks
Min 2: 15 pushups
Min 3: 12/9 cals on AB
8 rounds of:
:20 slow run
:20 moderate
:20 full sprint
:20 moderate
:20 slow
:20 full sprint
Rest 1:00
Then
EMOM 21
Min 1: 3 Burpees +5 hang clean & jerks
Min 2: 15 pushups
Min 3: 12/9 cals on AB
This post was edited on 9/20/19 at 2:30 pm
1
Posted on 9/20/19 at 6:12 pm to TigerDeacon
Active recovery today
We had a POW/MIA walk/run
Walked four miles in an hour with my plate carrier
We had a POW/MIA walk/run
Walked four miles in an hour with my plate carrier
Posted on 9/22/19 at 2:20 pm to StraightCashHomey21
21-18-15-12-9-6-3
Bench Press at 135
Deadlift at 135
Run 200 meters
Bench Press at 135
Deadlift at 135
Run 200 meters
Posted on 9/24/19 at 9:39 am to StraightCashHomey21
Today should be fun:
2 rounds
50 cal AB
800m run
2000m row
45min cap
Says 5min rest between efforts, if so that leaves only 20minutes of work. Gonna be a sprint.
2 rounds
50 cal AB
800m run
2000m row
45min cap
Says 5min rest between efforts, if so that leaves only 20minutes of work. Gonna be a sprint.
Posted on 9/24/19 at 10:32 am to TigerDeacon
Good one today:
A.)Push Press- 6 sets of 5 reps with a 3 count descent
B.)21 min EMOM
Min 1- 6 SDHP (115/75)(135/95RX+)
Min 2- 6 STOH (115/75)(135/95RX+)
Min 3- 10 KBS (53/35RX)(70/44RX+)
C.)5 Rounds
30 sec Russian Twist
30 sec rest
A.)Push Press- 6 sets of 5 reps with a 3 count descent
B.)21 min EMOM
Min 1- 6 SDHP (115/75)(135/95RX+)
Min 2- 6 STOH (115/75)(135/95RX+)
Min 3- 10 KBS (53/35RX)(70/44RX+)
C.)5 Rounds
30 sec Russian Twist
30 sec rest
Posted on 10/2/19 at 8:08 pm to LSUAlum2001
Monday..
Did a bunch of gymnastic work in part A on the pull-up bar.
B) 15 min AMRAP
Min 1: Max Renegade Row 35/20 (1L + 1R = 1 Rep)
Min 2: Max Ring push-ups with elevated feet
Min 3: Max Cal Row
Min 4: Max double KB push press 44/26
Min 5: Rest
Total reps is your score: 195Rx
Ripped my thumbs at the base knuckle on the renegade rows.
Went something like.. 80, 63, 52 each round.
Missed the last 2 WODs but today.
Chest
Bench: 225x6, 235x6, 245x5
Incline DB: 70x7, 80x7, 85x6
DB Pullovers (on incline): 85x8x3
And a bunch of single legged hex bar shite to work on my left knee tendinitis.
Did a bunch of gymnastic work in part A on the pull-up bar.
B) 15 min AMRAP
Min 1: Max Renegade Row 35/20 (1L + 1R = 1 Rep)
Min 2: Max Ring push-ups with elevated feet
Min 3: Max Cal Row
Min 4: Max double KB push press 44/26
Min 5: Rest
Total reps is your score: 195Rx
Ripped my thumbs at the base knuckle on the renegade rows.
Went something like.. 80, 63, 52 each round.
Missed the last 2 WODs but today.
Chest
Bench: 225x6, 235x6, 245x5
Incline DB: 70x7, 80x7, 85x6
DB Pullovers (on incline): 85x8x3
And a bunch of single legged hex bar shite to work on my left knee tendinitis.
Posted on 10/3/19 at 12:08 pm to LSUAlum2001
Is this thread dead?
Partner workout this morning:
400m run holding a band with partner
100 RKBS
50 Cal bike
100 RKBS
50 Burpees
100 RKBS
50 KBHPs
100 RKBS
50 crunches
100 RKBS
400m run with the band
Partner workout this morning:
400m run holding a band with partner
100 RKBS
50 Cal bike
100 RKBS
50 Burpees
100 RKBS
50 KBHPs
100 RKBS
50 crunches
100 RKBS
400m run with the band
Posted on 10/3/19 at 1:19 pm to TigerDeacon
Nah, but yesterday hurt me pretty bad:
A.)16 min EMOM
Even min- 100 meter run
Odd Min- 5 Deadlifts AHAP (Deadlift Weight should remain the same throughout the workout)
B.)For Time
21-15-9
Hang Power Snatch (75/55Rx)(95/65RX+)
Pull Ups
Today is a partner wod that i will not be doing:
A.)Partner Wod For Time
1000 Meter Run
50 Devils Press (50/30)
50 Burpees
1000 meter Run
(1 partner works while other Rest)
B.)Class ROMWOD!!!
A.)16 min EMOM
Even min- 100 meter run
Odd Min- 5 Deadlifts AHAP (Deadlift Weight should remain the same throughout the workout)
B.)For Time
21-15-9
Hang Power Snatch (75/55Rx)(95/65RX+)
Pull Ups
Today is a partner wod that i will not be doing:
A.)Partner Wod For Time
1000 Meter Run
50 Devils Press (50/30)
50 Burpees
1000 meter Run
(1 partner works while other Rest)
B.)Class ROMWOD!!!
Posted on 10/3/19 at 8:24 pm to TigerDeacon
I’m not trying to be that guy. But I think 250 of anything is too damn many and irresponsible.
Posted on 10/3/19 at 8:58 pm to tigerfoot
Did some ring MUs progression work followed by Elizabeth.
21-15-9
Cleans (135/95)
Ring Dips
Slow.. 7:54Rx
21-15-9
Cleans (135/95)
Ring Dips
Slow.. 7:54Rx
Posted on 10/4/19 at 9:51 am to LSUAlum2001
We have Grace today. I asked if I could be given warning next time so I could stay somewhat sober. I was not warned. I will not break my previous time. 
Posted on 10/4/19 at 11:24 am to LSUAlum2001
quote:
21-15-9
Cleans (135/95)
Ring Dips
Slow.. 7:54Rx
I did 95lb cleans and strict push-ups but scaled the volume to 15-10-5 on pushups. My first time doing strict, toe push-ups in WOD. 6:30.
Felt good about doing real push-ups for a WOD but someone in the class got her first toe push-up ever in her life and I didn't want to steal her shine.
This post was edited on 10/4/19 at 11:26 am
Posted on 10/4/19 at 1:49 pm to Hulkklogan
This morning:
16 AMRAP
5 toes to bar
10 DB snatch
15 cal row
This afternoon
15 EMOM
1. Assault Bike
2. Singles
3. Deadlifts
16 AMRAP
5 toes to bar
10 DB snatch
15 cal row
This afternoon
15 EMOM
1. Assault Bike
2. Singles
3. Deadlifts
Posted on 10/4/19 at 5:16 pm to LSUAlum2001
quote:Would like to do something like this, but we don't have enough rings.
21-15-9
Cleans (135/95)
Ring Dips
Posted on 10/7/19 at 10:52 am to AlxTgr
Who is doing the open?
Posted on 10/7/19 at 10:59 am to TigerDeacon
I mulled it over but ultimately decided that I am not mentally ready to take that on this time. I'm deep in a cut, I have an obstacle race at the beginning of November, and I finally have my body feeling healthy with no aches or pains besides muscle soreness even though I've been going 4x per week. Not ready to thrash myself in the open again.. We still do open WODs on Friday but at least I can scale appropriately and just get good workouts in.
This post was edited on 10/7/19 at 11:00 am
Posted on 10/7/19 at 1:26 pm to Hulkklogan
Workout of the Day
A.) 3 Sets:
10-15” Chin Over Vertical Plane Hold
8-10 Reps DB Seated Hammer Curl 8-10
B.) 30”work/30” rest at each station. Score each movement separately
6 Minute Rope Climb
Rest 1
5 Minute Burpee Box Jump (20”)
Rest 1
4 Minute DB Snatch (50/35)
Did seated rope climbs - 14
Burpee box jumps - my first time doing 20" actual box jumps in a WOD. Bye bye 45 plates! 25 reps
45lb DB snatch - thought I was doing 40lb but did 45... Should've gone for 50lb to get that Rx by my name on this section. 42 reps.
A.) 3 Sets:
10-15” Chin Over Vertical Plane Hold
8-10 Reps DB Seated Hammer Curl 8-10
B.) 30”work/30” rest at each station. Score each movement separately
6 Minute Rope Climb
Rest 1
5 Minute Burpee Box Jump (20”)
Rest 1
4 Minute DB Snatch (50/35)
Did seated rope climbs - 14
Burpee box jumps - my first time doing 20" actual box jumps in a WOD. Bye bye 45 plates! 25 reps
45lb DB snatch - thought I was doing 40lb but did 45... Should've gone for 50lb to get that Rx by my name on this section. 42 reps.
Posted on 10/7/19 at 2:49 pm to TigerDeacon
quote:I guess it depends on what one means by doing it. Our place programs the workouts every week, so we will be doing them.
Who is doing the open?
Posted on 10/7/19 at 3:08 pm to AlxTgr
I guess the better question would have been what is everyone doing for the open. We aren't having a gym wide competition this time after doing that earlier this year for the prior open.
Personally, I am in the "I'm not going to kill myself" camp. We will do the workout as a class but I will scale accordingly. I don't want to get in a situation where I am so sore I can't move for two days after attempting at Rx. Also, I won't be paying Crossfit the $20.
Personally, I am in the "I'm not going to kill myself" camp. We will do the workout as a class but I will scale accordingly. I don't want to get in a situation where I am so sore I can't move for two days after attempting at Rx. Also, I won't be paying Crossfit the $20.
Posted on 10/7/19 at 3:16 pm to TigerDeacon
quote:This will be at least 90% of our people. Sometimes, doing Rx is just dumb for someone like me. Do one rep and stop? I end up getting no real work in. OTOH, if I can do th stuff and get a good workout from it, i will try Rx. From my recollection though, it's rare that I can do it and get more than 3 minutes in.
We will do the workout as a class but I will scale accordingly. I don't want to get in a situation where I am so sore I can't move for two days after attempting at Rx. Also, I won't be paying Crossfit the $20.
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