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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 12/21/19 at 11:45 am to LSUAlum2001
Posted on 12/21/19 at 11:45 am to LSUAlum2001
Crossfit total today...
In 30 min
Back Squat: 365
Strict Press: 200
Deadlift: 385
Total: 950lbs
Normally we’ve had 15 min per lift, but it was 10 min each today.
In other news, my powerlifting total would be around 1050 with those squat & deadlift numbers. My knee didn’t bother me at all so i should be getting back to squatting on a regular basis in Jan.
In 30 min
Back Squat: 365
Strict Press: 200
Deadlift: 385
Total: 950lbs
Normally we’ve had 15 min per lift, but it was 10 min each today.
In other news, my powerlifting total would be around 1050 with those squat & deadlift numbers. My knee didn’t bother me at all so i should be getting back to squatting on a regular basis in Jan.
This post was edited on 12/21/19 at 4:10 pm
3
Posted on 12/23/19 at 3:03 pm to LSUAlum2001
I am about to put 50 minutes in on the air runner. Nice knowing you all. See you on the other side.
Posted on 12/25/19 at 7:52 am to TigerDeacon
My wife gave me an assault bike for Christmas . . . Is that better or worse than getting a peloton?
Posted on 12/25/19 at 9:29 am to TigerDeacon
That was nice. I would love a peloton but I know me, it would be a clothes rack in 6 months
Posted on 12/26/19 at 6:52 pm to LSUAlum2001
WOD
Half Murph (scaled)
800 m run
50 ring row pullups
100 pushups
150 air squats
800 m run
in 35:40
I know it was slow but I was driving all day and tired as shite. I took my time in between the air squats but shouldn't have.
Half Murph (scaled)
800 m run
50 ring row pullups
100 pushups
150 air squats
800 m run
in 35:40
I know it was slow but I was driving all day and tired as shite. I took my time in between the air squats but shouldn't have.
Posted on 12/26/19 at 6:53 pm to TigerDeacon
quote:
My wife gave me an assault bike for Christmas . . . Is that better or worse than getting a peloton?
shite's hard, yo.
Posted on 12/26/19 at 6:57 pm to Tornado Alley
Taking suggestions for tomorrow's WOD.
Thinking I need to stay away from the pushups (my chest is a little sore as you can imagine) and go hard and fast on some cardio.
I'm thinking "Double Trouble," which is
21-15-9 (calories)
Assault bike
Row
My buddy suggested Helen, which is
3 rounds for time
400 m run
21 kettlebell swings
13 pullups/ring row pullups
Thinking I need to stay away from the pushups (my chest is a little sore as you can imagine) and go hard and fast on some cardio.
I'm thinking "Double Trouble," which is
21-15-9 (calories)
Assault bike
Row
My buddy suggested Helen, which is
3 rounds for time
400 m run
21 kettlebell swings
13 pullups/ring row pullups
Posted on 12/26/19 at 7:13 pm to Tornado Alley
Today..
30 min
Even Min: 40 sec cal row
Odd Min: 40 sec of burpees
Rest in the remaining 20 sec each min
Goal was to treat it like Tabata and pick a number and maintain it throughout.
Started at 12 for a few rounds, dropped to 11 and ended up at 10/10 min mark.
Burpees were the easy part. Maintaining cals on the rower sucked.
30 min
Even Min: 40 sec cal row
Odd Min: 40 sec of burpees
Rest in the remaining 20 sec each min
Goal was to treat it like Tabata and pick a number and maintain it throughout.
Started at 12 for a few rounds, dropped to 11 and ended up at 10/10 min mark.
Burpees were the easy part. Maintaining cals on the rower sucked.
Posted on 12/26/19 at 9:15 pm to LSUAlum2001
Dropped in to CrossFit place in S.C.
Warmup: 4 rounds of 5 burpees and 15 jumping jacks
Then:
3 rounds
Min 1. DB bench press
Min 2. 200m run
Min 3. DB rows
Min 4. Db thrusters
Min 5. Db bench press
Min 6. DUs
Min 7. Db rows
Min 8. Db thrusters
Min 9. Rest
Warmup: 4 rounds of 5 burpees and 15 jumping jacks
Then:
3 rounds
Min 1. DB bench press
Min 2. 200m run
Min 3. DB rows
Min 4. Db thrusters
Min 5. Db bench press
Min 6. DUs
Min 7. Db rows
Min 8. Db thrusters
Min 9. Rest
Posted on 12/27/19 at 1:51 pm to TigerDeacon
Showed up at 9am and forgot they had dropped that class time so I did..
Front squats up to 260.
95x5
135x5
185x5
205x1
225x4
245x4
260x4
Some DUs between sets and them some snatch work..
Snatch pulls at 135x5x3
Muscle snatch at 105x5x3
Front squats up to 260.
95x5
135x5
185x5
205x1
225x4
245x4
260x4
Some DUs between sets and them some snatch work..
Snatch pulls at 135x5x3
Muscle snatch at 105x5x3
This post was edited on 12/27/19 at 1:52 pm
Posted on 12/27/19 at 9:50 pm to LSUAlum2001
What do y'all think would be a good time for this WOD?
21-15-9
Row (calories)
Assault bike (calories)
Skier (calories)
I'm thinking a good time should be in the 20 - 22 minute range. Sub 20 minutes would be great.
Conversely, what do you think would be a good time for the "Double Trouble" WOD, which is
21-15-9
Row (calories)
Assault bike (calories)'
For this, I'm thinking a good time should be in the 13 - 15 minute range.
What do y'all think?
21-15-9
Row (calories)
Assault bike (calories)
Skier (calories)
I'm thinking a good time should be in the 20 - 22 minute range. Sub 20 minutes would be great.
Conversely, what do you think would be a good time for the "Double Trouble" WOD, which is
21-15-9
Row (calories)
Assault bike (calories)'
For this, I'm thinking a good time should be in the 13 - 15 minute range.
What do y'all think?
Posted on 12/28/19 at 9:18 am to Tornado Alley
Pushed myself today. Got 10:25 on
18-12-6 (cals)
Ski
Row
Assault bike
Want to get below 10 minutes next time
18-12-6 (cals)
Ski
Row
Assault bike
Want to get below 10 minutes next time
Posted on 12/29/19 at 10:30 am to Tornado Alley
quote:
I'm thinking a good time should be in the 20 - 22 minute range. Sub 20 minutes would be great.
You would do that much faster than 20.
I’d guess around 12-13.
Posted on 12/29/19 at 2:43 pm to Tornado Alley
quote:
21-15-9
Row (calories)
Assault bike (calories)
Skier (calories)
12 min would be an average time.
5 min to finish the 21s
4 min to finish the 15s
3 min to finish the 9s
Posted on 12/30/19 at 6:05 pm to LSUAlum2001
For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
13:49 total w/ rest
Then
Shoulder press x 4
Band lateral/front/upright row
Wanting to change things up this year
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
13:49 total w/ rest
Then
Shoulder press x 4
Band lateral/front/upright row
Wanting to change things up this year
This post was edited on 12/30/19 at 6:06 pm
Posted on 12/30/19 at 8:55 pm to CBLSU316
Workout of the Day
2 Rounds for Time:
20 Wall Balls (20/14)
19 Pull Ups
20 Wall Balls
19 Push Ups
20 Wall Balls
19 Sit Ups
20 Wall Balls
19 Box Jumps (24/20)
I saw plenty of RXers grabbing 24lb wall balls so I went with 10lb and did not regret it.
17:02.
2 Rounds for Time:
20 Wall Balls (20/14)
19 Pull Ups
20 Wall Balls
19 Push Ups
20 Wall Balls
19 Sit Ups
20 Wall Balls
19 Box Jumps (24/20)
I saw plenty of RXers grabbing 24lb wall balls so I went with 10lb and did not regret it.
17:02.
Posted on 12/31/19 at 11:10 am to Tornado Alley
quote:
Pushed myself today. Got 10:25 on
18-12-6 (cals)
Ski
Row
Assault bike
Want to get below 10 minutes next time
A lot depends on your transition time between machines, especially getting your feet in and out of the rower. For actual working time that should be 7:30 or less.
Next time you might take a look at how much time it is taking you to get on/off the machines.
Edit to add: Don't mean that to come off as harsh. Just saying look at any time you may waste between machines. That is the easiest area to find improvement.
This post was edited on 12/31/19 at 11:11 am
Posted on 12/31/19 at 11:33 am to TigerDeacon
Today looks like fun...
Partner WOD:
Partner A: 2K row
Partner B: 20 deadlifts at 205, 20 power cleans at 185, 20 thrusters at 135
Once both complete each, swap and complete the other.
Scale those weights accordingly.
Partner WOD:
Partner A: 2K row
Partner B: 20 deadlifts at 205, 20 power cleans at 185, 20 thrusters at 135
Once both complete each, swap and complete the other.
Scale those weights accordingly.
Posted on 12/31/19 at 3:25 pm to LSUAlum2001
Today:
50 crunches
50 wall balls
Run 800m
40 DLs
Run 600m
30 t2b
Run 400m
20 C&J
Run 200m
10 Power Snatches
10 OHS
50 crunches
50 wall balls
Run 800m
40 DLs
Run 600m
30 t2b
Run 400m
20 C&J
Run 200m
10 Power Snatches
10 OHS
Posted on 12/31/19 at 5:38 pm to LSUAlum2001
quote:
Today looks like fun...
Partner WOD:
Partner A: 2K row
Partner B: 20 deadlifts at 205, 20 power cleans at 185, 20 thrusters at 135
Once both complete each, swap and complete the other.
Scale those weights accordingly.
I considered but my legs are so damn sore from 160 wall balls and 38 box jumps that I just didn't want to row 2k meters
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