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re: Daily CrossFit Thread: Workouts and other musings..
Posted on 1/13/20 at 4:01 pm to Henry Jones Jr
Posted on 1/13/20 at 4:01 pm to Henry Jones Jr
Workout of the Day
A.) 3 X 6-8 Romanian Deadlift (51X1)
5 Rounds:
5 Deadlift (275/195)
5 Strict Ring Pull Up
10 Minute time cap
A) Did 185lb RDLs
B) 225lb DLs, banded pullups. 5:17
A.) 3 X 6-8 Romanian Deadlift (51X1)
5 Rounds:
5 Deadlift (275/195)
5 Strict Ring Pull Up
10 Minute time cap
A) Did 185lb RDLs
B) 225lb DLs, banded pullups. 5:17
0
Posted on 1/14/20 at 3:36 pm to AlxTgr
quote:
Any of y'all's places have alternative workouts? Ours started some Fit nonsense, and we are losing class members by the day to it. Hell, I was the only one to do part B last Friday. Even foot did that Fit crap.
We have something I think is similar called LeanBodies. It is a shorter 30 minute class that doesn't use barbells. Lots of kb and db work with cardio to keep your heart rate up. They also use it as beginner crossfit where new members have to take that class for a few months before they graduate to the regular classes. Helps free up the CF coaches a bit.
I usually attend that class once or twice a week, especially on a day where I do two workouts. Helped me with weight loss without burning out my knees. Some people look down on it but about half the time it is a harder workout.
Yesterday I did:
20-18-16-14 . . . 4-2
Back squats and deadlifts with 50 singles between rounds.
Posted on 1/14/20 at 4:32 pm to TigerDeacon
quote:ours is almost always harder
Some people look down on it but about half the time it is a harder workout.
Posted on 1/14/20 at 5:28 pm to TigerDeacon
Kinda sounds like Orange Theory. Which is not a bad thing.
Posted on 1/14/20 at 6:04 pm to Hulkklogan
21 mins AMRAP
5 bench press at 135
3 power cleans at 135
50 double unders
On every third minute run 200 meters
shite sucked going straight from a run into double unders
5 bench press at 135
3 power cleans at 135
50 double unders
On every third minute run 200 meters
shite sucked going straight from a run into double unders
Posted on 1/15/20 at 4:40 pm to StraightCashHomey21
Workout of the Day
12 Sets:
1:30 AMRAP Calorie Row
2:00 Minute Rest
341 Cals
. Not a fun one
12 Sets:
1:30 AMRAP Calorie Row
2:00 Minute Rest
341 Cals
. Not a fun oneThis post was edited on 1/15/20 at 9:25 pm
Posted on 1/15/20 at 6:57 pm to Hulkklogan
I was in the 330s. That was a tough one
Posted on 1/16/20 at 3:37 pm to djangochained
Had to go to open gym.
50-40-30-20-10 RKBs 70lb
with 20 russian twists between sets (Should they call this WOD "Collusion?")
Then, 5k row for time.
200 crunches
50-40-30-20-10 RKBs 70lb
with 20 russian twists between sets (Should they call this WOD "Collusion?")
Then, 5k row for time.
200 crunches
Posted on 1/17/20 at 9:45 am to Hulkklogan
quote:We did similar. 5 rounds. 4 min each, 10 pull ups, 15 push ups and cal row with remaining time. It was pretty cool.
Workout of the Day
12 Sets:
1:30 AMRAP Calorie Row
2:00 Minute Rest
341 Cals
Posted on 1/17/20 at 6:55 pm to tigerfoot
Today:
A) 8x8 Bench Press. A set every minute
B) 4 RFT: 6 cleans at moderate weight, 12 ring pushups (wide at bottom.. sorta like ring flys) 90 sec between rounds
A) 170lbs (did 185 in last set and sets 6 & 7 as one set)
B) 8:34 and used 135 for cleans.
Shoulders/chest were smoked.
A) 8x8 Bench Press. A set every minute
B) 4 RFT: 6 cleans at moderate weight, 12 ring pushups (wide at bottom.. sorta like ring flys) 90 sec between rounds
A) 170lbs (did 185 in last set and sets 6 & 7 as one set)
B) 8:34 and used 135 for cleans.
Shoulders/chest were smoked.
This post was edited on 1/17/20 at 6:56 pm
Posted on 1/17/20 at 8:16 pm to LSUAlum2001
quote:
Today:
A) 8x8 Bench Press. A set every minute
B) 4 RFT: 6 cleans at moderate weight, 12 ring pushups (wide at bottom.. sorta like ring flys) 90 sec between rounds
A) 105lb
B) Scaled to regular pushups. 135lb cleans. 8:30.
This post was edited on 1/17/20 at 8:17 pm
Posted on 1/17/20 at 10:25 pm to Hulkklogan
5x5 dumbbell press 70,70,80,80,90
Bent over barbell rows 8x5 45 sec rest
Seated iso rows and push ups super sets
16 min AMRAP
1 clean and press at 135
3 strict pull ups
10 sit ups
30 double unders
On every 3rd min max effort on the assault bike for 30 seconds then 30 seconds rest
Then back to the AMRAP
Bent over barbell rows 8x5 45 sec rest
Seated iso rows and push ups super sets
16 min AMRAP
1 clean and press at 135
3 strict pull ups
10 sit ups
30 double unders
On every 3rd min max effort on the assault bike for 30 seconds then 30 seconds rest
Then back to the AMRAP
Posted on 1/20/20 at 4:19 pm to StraightCashHomey21
Workout of the Day
A) 3 Sets:
20 Alt. DB Front Raise
30” AMRAP Ring Dip
B) For Time:
90m OH Walking Lunge (45/25)
Run 2 Laps
30 Pull Ups
Scale for dips was heavy DB bench. I did 60lb DBs and they felt really good so I decided to try Rx weight on the lunges, and paid dearly. My nutrition this weekend wasn't the best (didn't overeat but did eat junk and had a couple beers Saturday) and I could feel it. That workout felt like absolute dogshit and my time was by far the worst of the class at 16:45, 2nd slowest of the day. Just how it goes sometimes I guess. Gotta shore up the food and water intake so my workouts feel good
A) 3 Sets:
20 Alt. DB Front Raise
30” AMRAP Ring Dip
B) For Time:
90m OH Walking Lunge (45/25)
Run 2 Laps
30 Pull Ups
Scale for dips was heavy DB bench. I did 60lb DBs and they felt really good so I decided to try Rx weight on the lunges, and paid dearly. My nutrition this weekend wasn't the best (didn't overeat but did eat junk and had a couple beers Saturday) and I could feel it. That workout felt like absolute dogshit and my time was by far the worst of the class at 16:45, 2nd slowest of the day. Just how it goes sometimes I guess. Gotta shore up the food and water intake so my workouts feel good
This post was edited on 1/20/20 at 9:51 pm
Posted on 1/20/20 at 7:51 pm to Hulkklogan
Day one week one of the SCH Strength and Conditioning Program 
Posted on 1/21/20 at 10:59 am to Hulkklogan
those two laps after the lunges were different, jello quads
Posted on 1/23/20 at 9:52 am to djangochained
Yesterday:
20 rounds:
1 devil press
2 db front squats
3 db thrusters
After rds 10 and 20: 300m ski
That was short but pure hell. When you look forward to the next devil press so you just aren't squatting with dbs for a few seconds.
20 rounds:
1 devil press
2 db front squats
3 db thrusters
After rds 10 and 20: 300m ski
That was short but pure hell. When you look forward to the next devil press so you just aren't squatting with dbs for a few seconds.
Posted on 1/23/20 at 9:53 am to djangochained
I serioulsy doubt I can actually do this. I might just do the count down, then claim a cramp:
A.)For Time
500 meter Run
50 Alt DB Snatch (50/30)
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
20 Pull Ups
30 Push Ups
40 AB Mat sit ups
50 Alt DB Snatch
500 meter Run
A.)For Time
500 meter Run
50 Alt DB Snatch (50/30)
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
20 Pull Ups
30 Push Ups
40 AB Mat sit ups
50 Alt DB Snatch
500 meter Run
Posted on 1/24/20 at 8:11 am to AlxTgr
Strength in depth sanctional in London just started
Posted on 1/24/20 at 10:53 am to AlxTgr
quote:It were a lot. My shoulders are shot. So what do we have today? Push presses of course with front raises, then dumbbell thrusters.
500 meter Run
50 Alt DB Snatch (50/30)
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
20 Pull Ups
30 Push Ups
40 AB Mat sit ups
50 Alt DB Snatch
500 meter Run
Posted on 1/24/20 at 3:18 pm to tigerfoot
Sore as frick right now..
Hit the noon and 5pm classes yesterday and today at noon.
Noon yesterday..
A) DB Bench 3x6-8
B) 15 min AMRAP: 3 cleans 135/95, 6 push-ups, 9 air squats
A) 80s at 3x8 could have gone to 90 but my chest was still sore from a shitload of volume earlier this week
B) 15 rounds Rx sore legs and cardio slowed me down.
5pm:
A) Kneeling alt DB shoulder press. Work up to a heavy set of 6, then take 85% of that number and do a max set on each arm x2 with a 3 min break between each max set.
B) 3x8-10 30x1 tempo seated DB Hammer Curls, Skull crushers and DB pullovers
A) Worked up to the 70sx6 on each arm and then had to AMRAP the 60s and I went 12 and then 9.
B) 35s on the Hammer curls, 75 on the skull crushers and 60 on the DB pullovers.
Today:
A) 3 sets: 60M SA farmers carry, switching every 15M, and 8-10 reps of SA bird dog DB rows.
B) Partner WOD: 8 min (even min P1, odd min P2) 10M shuttle runs, 2 min break, 8 min (even min P1, odd min P2) Max TTB. Score is total reps on each.
A) 80s on the farmers and 35s on the rows.
B) 119 shuttles combined and 134 TTB.
Hit the noon and 5pm classes yesterday and today at noon.
Noon yesterday..
A) DB Bench 3x6-8
B) 15 min AMRAP: 3 cleans 135/95, 6 push-ups, 9 air squats
A) 80s at 3x8 could have gone to 90 but my chest was still sore from a shitload of volume earlier this week
B) 15 rounds Rx sore legs and cardio slowed me down.
5pm:
A) Kneeling alt DB shoulder press. Work up to a heavy set of 6, then take 85% of that number and do a max set on each arm x2 with a 3 min break between each max set.
B) 3x8-10 30x1 tempo seated DB Hammer Curls, Skull crushers and DB pullovers
A) Worked up to the 70sx6 on each arm and then had to AMRAP the 60s and I went 12 and then 9.
B) 35s on the Hammer curls, 75 on the skull crushers and 60 on the DB pullovers.
Today:
A) 3 sets: 60M SA farmers carry, switching every 15M, and 8-10 reps of SA bird dog DB rows.
B) Partner WOD: 8 min (even min P1, odd min P2) 10M shuttle runs, 2 min break, 8 min (even min P1, odd min P2) Max TTB. Score is total reps on each.
A) 80s on the farmers and 35s on the rows.
B) 119 shuttles combined and 134 TTB.
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