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LSUAlum2001
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Stavro Mueller Beta
Member since Aug 2003
41733 posts

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

5 RFT Partner WOD
P1: 400M row
P2: SA KB Farmer Hold 70/53 switching arms when partner finishes the 1st 200M.

If the KB is ever put down during the row portion, a 5 synchro burpees per incident cash-out at the end of the 5 rounds.

Basically 10 rounds to allow each partner to row 5x and hold 5x.

We finished at 17:51 with no burpee penalty and I used the Rx weight.
This post was edited on 6/17 at 11:21 pm


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily CrossFit Thread: Workouts and other musings..
Bench & Accessory Day

0-10 min AMRAP
10/S SA Glute Bridge DB Press
10/S SA Hammer Curl
10/S Side Plank thread the needle

10-22 min
Work up to a heavy single on bench press

22-25 min
Drop down to 60% of the single bench rep

25-33 min
30” AMRAP @60% 90” rest x4

Used the 35lb DB for the 0-10 min work (should have had 50+ for the glute bridge press)
Hit a single at 275 after not benching for a month
Managed 44 total reps in the 4 30” AMRAPs


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily CrossFit Thread: Workouts and other musings..
FT:
30 ALT SA SUITCASE LUNGE (RIGHT)
30 ALT SA SUITCASE LUNGE (LEFT)
30 DB SPLIT SNATCH (RIGHT)
30 DB SPLIT SNATCH (LEFT)
60 PULL UPS

I have never performed split snatches before so this will be interesting.

DBs will be either 35/20 or 50/35.

Came across a longish BW movement workout for those looking for one:

4x12/s Elevated Bulgarian Split Squats
4x12/s SL Romanian DL
4x12 Air Squats
4x12 Box Jumps
4x12/s Lunges
4x12 V-Ups

432 reps total
This post was edited on 6/19 at 10:24 am


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
39542 posts

re: Daily CrossFit Thread: Workouts and other musings..
So.. posted yesterday's wod in the wrong thread. Posted it in the Nazi Germany thread on the OT


Yesterday's wod:

Workout of the Day

A) Tough Single Front Squat

B) "Skinny Dip”

12 Minute AMRAP
6 Ring Dips (Floor Press or Push Ups)
6 Front Squats (135/95)

I worked up to 185lb FS in A.

50lb floor presses, 115lb FS for B. 9 rounds.





Today's WOD:
Workout of the Day

For Time:

16 Alt. Rounds with a partner

100m Row high damper
5 Burpees
10 KBS (60/44)
5 Burpees


I scaled to 3 burpees and 44lb KB.

lsualum and I partnered up. 20:20. He RXd it and my 3 burpee rounds were crushing his rest time



This one hurt a lot.
This post was edited on 6/23 at 5:45 pm


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

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

lsualum and I partnered up. 20:20. He RXd it and my 3 burpee rounds were crushing his rest time


My legs are still sore from the 60 front squats at 135 yesterday.

I think I averaged between 1:00 and 1:15 every round today.
This post was edited on 6/23 at 8:00 pm


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily CrossFit Thread: Workouts and other musings..
Legs are heavy today from the prior 5 days, but I still hit the noon class of Bulgarian Split Squats, Suitcase Lunges and Core work.

5 Rounds (untimed)
8-10/L RFE Bulgarian Split Squats
12 Alt Suitcase Lunges
10 Ring Pikes
30" hollow rocks

Ran to the gym a little early before the above workout and powered through a fast 5x3 bench workout, finishing at 255, and 3x5 with the 80s in DB Incline. I may do that every day. Get there 30-40 min early and run through a low volume heavy lifting session choosing 1 body part: Chest, Legs, Deadlifts, Triceps, Strict Press & Weighted Pullups.


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

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

0-11:00
3x Strict Press every :90 (Build every set)

11:00-15:00 set up for next part

15:00-25:00 (10 min cap)
Jackie
1,000M row
50 thrusters 45/35
30 pull-ups

Finished at 175x3
Jackie time: 8:58Rx

My IT band right above my left knee has been a killing me since last week and I almost scaled the thrusters, but the 1,000m row was a good warmup and it didn’t bother me.
This post was edited on 6/29 at 1:44 pm


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
39542 posts

re: Daily CrossFit Thread: Workouts and other musings..
Strict press 115

35lb bar for jackie, jumping pull ups.

8:37


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily CrossFit Thread: Workouts and other musings..
Hit today's workout after a week off after irritating the IT band.

1. Max Plank Hold
2. 8 min EMOM Bar 1-3 MUs/C2B or 5 Strict Pullups
3. 8 Min AMRAP: 3 Thrusters 6 Alt Suitcase Lunges, 9 Air Squats (SA DB 50/35.. Alternate hands every round)

They want us to work on plank holds through July. Goal is to do a max per day this week and then add 20% to the next week and so on.

1. 3 min hold
2. 4-5 Strict Pullups every min
3. 8+3 at 35 (Scaled down after last week and it didn't bother me)

I'll probably lift tomorrow at FHOP.
This post was edited on 7/6 at 4:17 pm


gringeaux
LSU Fan
DFW
Member since Oct 2008
1560 posts

re: Daily CrossFit Thread: Workouts and other musings..
EMOM for 10min
5 hang power snatch

Buy in 1000m row
21-15-9-6-3
Pull up
KB swings
Air Squats
Out 1000m row


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
39542 posts

re: Daily CrossFit Thread: Workouts and other musings..
I developed some chest congestion and a cough today, so I stayed away from the gym (and everything else). Doctor appointment tomorrow. Guess I have to accept the fact that I'm probably going to be away from the gym at least a week unless the test comes back quickly somehow and is negative.


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gringeaux
LSU Fan
DFW
Member since Oct 2008
1560 posts

re: Daily CrossFit Thread: Workouts and other musings..
7-5-3 7-5-3 Front Squats
65/85/105 85/105/135

30-20-10 for time
Front Squat 90lbs
KB Swing 44lb
400m row after end of each round
17.50


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