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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 11/22/20 at 9:37 pm to Hulkklogan
Posted on 11/22/20 at 9:37 pm to Hulkklogan
1000 box step ups. I may not walk for at least a week.
2
Posted on 11/23/20 at 9:14 pm to TigerDeacon
Workout of the Day
00:00-10:00
1 Rep Squat Clean Thruster
10:00-15:00
Load Bar
15:00-30:00
AMRAP
3 Squat Clean Thrusters (70%)
7 Toes to Bar
20 Double Unders
Worked up to 155lb on thruster. I think I could have handled just a bit more, but decided not to push it. Not feeling great.
Part B I did 105lb thrusters, "get your toes as high as you can" swings, and practiced DUs with single/doubles. 7 rounds + 11 reps. Went slow, again not feeling great.
00:00-10:00
1 Rep Squat Clean Thruster
10:00-15:00
Load Bar
15:00-30:00
AMRAP
3 Squat Clean Thrusters (70%)
7 Toes to Bar
20 Double Unders
Worked up to 155lb on thruster. I think I could have handled just a bit more, but decided not to push it. Not feeling great.
Part B I did 105lb thrusters, "get your toes as high as you can" swings, and practiced DUs with single/doubles. 7 rounds + 11 reps. Went slow, again not feeling great.
Posted on 11/24/20 at 4:04 pm to Hulkklogan
Workout of the Day
5 Rounds:
Run 200M
20 DBS (50/35)
10 Burpees over DB
Rest 2 Minutes
26:37 Rx
That shite hurt
5 Rounds:
Run 200M
20 DBS (50/35)
10 Burpees over DB
Rest 2 Minutes
26:37 Rx
That shite hurt
Posted on 11/24/20 at 5:36 pm to LSUAlum2001
I bike a bunch in a hilly part of Nashville, and run cross country to to mix it up (my disc golf course is built on a CC course with hills & terraces, so two birds). I’ve found some kinetic crossover between these things.
I wanted to add another lower-impact element so I’ve started running bleachers at a local school’s football field. Go for an hour with very little rest.
I was telling my friend how naturally it dovetailed into the other things, before I woke up the next day with my calves on hot fricking fire.
Whole other set of muscles at work there, but I dig it as another workout to keep things fresh. Got back on it today, mid 60’s temp, very nice. Also something I can layer-up and do in colder weather.
I wanted to add another lower-impact element so I’ve started running bleachers at a local school’s football field. Go for an hour with very little rest.
I was telling my friend how naturally it dovetailed into the other things, before I woke up the next day with my calves on hot fricking fire.
Whole other set of muscles at work there, but I dig it as another workout to keep things fresh. Got back on it today, mid 60’s temp, very nice. Also something I can layer-up and do in colder weather.
Posted on 11/30/20 at 3:21 pm to LSUAlum2001
80 days until the 2020 Open!
A) Power Clean + 3 push press every :90 x7 climbing
B) For 5 min :30 on/:30 off AMRAP Thrusters 95/65
C) For 5 min :30 on/:30 off AMRAP pull-ups
A) Finished at 185
B) 51 Rx
C) 44
A) Power Clean + 3 push press every :90 x7 climbing
B) For 5 min :30 on/:30 off AMRAP Thrusters 95/65
C) For 5 min :30 on/:30 off AMRAP pull-ups
A) Finished at 185
B) 51 Rx
C) 44
Posted on 11/30/20 at 6:42 pm to LSUAlum2001
SWOD (LOAD)
Snatch Complex
5 sets; Building
1 Hang Squat Snatch + 2 OH Squat + 1 Squat Snatch + 2 OH Squat
F: Power Snatch + 3 OH Squat OR Power Clean + 3 Front Squat
P/S: Build
MetCon (ROUNDS + REPS)
14 min AMRAP
30 Air Squats
20 ALT DB Snatch
30 Sit Ups
20 ALT DB Snatch
F: Light DB
P: 50/35
S: 70/50
Sat at 65 lb for the complex. Still dealing with post-op issues from two recent surgeries and full snatches and OHS prob my 2 worst movements so stayed light to focus on form. Felt really good last set and prob should've worked up to 95 lb.
Did performance weight for WOD and got to 22 SUs in 3rd round
Snatch Complex
5 sets; Building
1 Hang Squat Snatch + 2 OH Squat + 1 Squat Snatch + 2 OH Squat
F: Power Snatch + 3 OH Squat OR Power Clean + 3 Front Squat
P/S: Build
MetCon (ROUNDS + REPS)
14 min AMRAP
30 Air Squats
20 ALT DB Snatch
30 Sit Ups
20 ALT DB Snatch
F: Light DB
P: 50/35
S: 70/50
Sat at 65 lb for the complex. Still dealing with post-op issues from two recent surgeries and full snatches and OHS prob my 2 worst movements so stayed light to focus on form. Felt really good last set and prob should've worked up to 95 lb.
Did performance weight for WOD and got to 22 SUs in 3rd round
Posted on 12/1/20 at 12:53 pm to mmill32
Welp. First time I've ever really bit it in class today.
the last jump of 30 burpee box jump overs (30")
just took my mind off of it for half a second thinking about how much time left I had
I'm going to be so sore tomorrow
the last jump of 30 burpee box jump overs (30")
just took my mind off of it for half a second thinking about how much time left I had
I'm going to be so sore tomorrow
Posted on 12/7/20 at 10:30 am to Salmon
A) Power Clean + Push Press + Power Jerk (1+2+1) x 7 (probably every 90 secs)
B) Fran: 21-15-9 Thrusters (95/65) and Pullups
TBD: Hitting this at lunch. Goal is to finish at 205 on A and sub 5 on B but Fran always sucks and I'll probably do much worse.
B) Fran: 21-15-9 Thrusters (95/65) and Pullups
TBD: Hitting this at lunch. Goal is to finish at 205 on A and sub 5 on B but Fran always sucks and I'll probably do much worse.
Posted on 12/7/20 at 2:17 pm to LSUAlum2001
quote:
A) Power Clean + Push Press + Power Jerk (1+2+1) x 7 (probably every 90 secs)
B) Fran: 21-15-9 Thrusters (95/65) and Pullups
TBD: Hitting this at lunch. Goal is to finish at 205 on A and sub 5 on B but Fran always sucks and I'll probably do much worse.
A) 207.5
B) 6:06 Rx
Nope on B.
Those thrusters felt like empty barbells in R1 but slow as shite on the pull-ups. All thruster reps were unbroken.
Posted on 12/7/20 at 4:29 pm to LSUAlum2001
A) 155lb
B) 4:48 with 75lb and jumping PUs
B) 4:48 with 75lb and jumping PUs
Posted on 12/7/20 at 6:08 pm to Backinthe615
I’ve started doing the tour now. These closed middle/high schools are all over, and some have brand new tracks like this one. Definitely good for keeping things interesting, and the bleacher running is kind on my old AF man knees.
Bonus .gif of me chucking a Sidewinder end zone to end zone:
These closed middle/high schools are all over, and some have brand new tracks like this one. Definitely good for keeping things interesting, and the bleacher running is kind on my old AF man knees. Bonus .gif of me chucking a Sidewinder end zone to end zone:
This post was edited on 12/7/20 at 6:08 pm
Posted on 12/8/20 at 4:31 pm to Backinthe615
20 min AMRAP Partner Workout: 60 cal row, 20 bench press 115/85 (Split work evenly: Complete row then hit the bench reps)
5 rounds + 22 cals
I was going to go with 135 on bench, but I kept it at 115 to help out the partner, and we broke up the bench in 5s to help him out as well. The additional transitions on bench prevented us from getting thru 6 rounds.
Before the class, I hit a DL/Bench program from Sorinex Deadcember
8-7-6-5-4-3-2-1 (60/62/64/66/68/72/75/80%) DL
255-265-275-285-290-305-320-345
8-7-6-5-4-3-2-1 (65/68/70/73/75/78/80/85%) Bench
205-215-225-235-240-250-260-275
5 rounds + 22 cals
I was going to go with 135 on bench, but I kept it at 115 to help out the partner, and we broke up the bench in 5s to help him out as well. The additional transitions on bench prevented us from getting thru 6 rounds.
Before the class, I hit a DL/Bench program from Sorinex Deadcember
8-7-6-5-4-3-2-1 (60/62/64/66/68/72/75/80%) DL
255-265-275-285-290-305-320-345
8-7-6-5-4-3-2-1 (65/68/70/73/75/78/80/85%) Bench
205-215-225-235-240-250-260-275
This post was edited on 12/8/20 at 4:35 pm
Posted on 12/9/20 at 2:57 pm to TigerDeacon
A) 3 rounds of goblet squats, Adductor ISO Holds & Calf Raises
B) FT: 50 Box Jumps & 50 Walking Lunges 60/44 KBs in each hand
A) Hit all 3 rounds
B) 9:28 Rx Sucked on those lunges.
Deadcember before the lunch class:
3x5 Sumo Deadlift at 55%
4x6 Strict OHP at 35/38/40/45%
235 on the Sumo which was light.
95/115/125/135 on the OHP. Also light. I went way heavier than the %s here because 100lb OHPs are a warmup weight. My max is 225.
B) FT: 50 Box Jumps & 50 Walking Lunges 60/44 KBs in each hand
A) Hit all 3 rounds
B) 9:28 Rx Sucked on those lunges.
Deadcember before the lunch class:
3x5 Sumo Deadlift at 55%
4x6 Strict OHP at 35/38/40/45%
235 on the Sumo which was light.
95/115/125/135 on the OHP. Also light. I went way heavier than the %s here because 100lb OHPs are a warmup weight. My max is 225.
This post was edited on 12/9/20 at 3:12 pm
Posted on 12/9/20 at 4:50 pm to LSUAlum2001
A) 3 rounds, 100lb DB and 95lb calf raises
B) 44lb KBs. 8:22
B fricking sucked hard.
B) 44lb KBs. 8:22
B fricking sucked hard.
This post was edited on 12/9/20 at 4:51 pm
Posted on 12/10/20 at 9:44 am to Hulkklogan
quote:
Hulkklogan
Show up at 11:15 today for some Deadlifts & Bench!
Posted on 12/10/20 at 1:52 pm to LSUAlum2001
Ha, didn't see that post but still got there a bit early today.
WOD:
A) Work up to heavy single Power Clean
Worked up to a 20# PR, 205#
B) For time:
15 Supinated Ring Rows
5 Power Cleans @ 135
12 Supinated Ring Rows
4 Power Cleans @ 155
9 Supinated Ring Rows
3 Power Cleans @ 175
6 Supinated Ring Rows
2 Power Cleans @ 195
3 Supinated Ring Rows
1 Power Clean @ 205
Was tired and couldn't get 195. Tried a few times then did my supinated ring rows and tried again til 18:22.
WOD:
A) Work up to heavy single Power Clean
Worked up to a 20# PR, 205#
B) For time:
15 Supinated Ring Rows
5 Power Cleans @ 135
12 Supinated Ring Rows
4 Power Cleans @ 155
9 Supinated Ring Rows
3 Power Cleans @ 175
6 Supinated Ring Rows
2 Power Cleans @ 195
3 Supinated Ring Rows
1 Power Clean @ 205
Was tired and couldn't get 195. Tried a few times then did my supinated ring rows and tried again til 18:22.
Posted on 12/10/20 at 3:28 pm to Hulkklogan
I did the rope pullups because I wasn't about to try 15 legless rope climbs.
Finished at 215lbs on the cleans.
Finished at 215lbs on the cleans.
Posted on 12/11/20 at 9:39 pm to LSUAlum2001
20min AMRAP
5 Strict Deficit HSPUs 4”
10 TTB
15 Air squats
8+6 Rx
GCF rolling out different levels: 1, 2 & 3. I hit L3 and TTB slowed me down.
5 Strict Deficit HSPUs 4”
10 TTB
15 Air squats
8+6 Rx
GCF rolling out different levels: 1, 2 & 3. I hit L3 and TTB slowed me down.
Posted on 12/12/20 at 2:30 pm to LSUAlum2001
I think I'm going to start doing GSLP 3x a week before class. Found an app for it and I really want to get stronger faster.
Work schedule is gonna get in the way sometimes, but just part of it. MWF. W is usually a rest day but maybe it'll encourage me to hit CF 5x a week.
Work schedule is gonna get in the way sometimes, but just part of it. MWF. W is usually a rest day but maybe it'll encourage me to hit CF 5x a week.
Posted on 12/14/20 at 1:22 pm to Hulkklogan
GSLP Week 1 Day 1
Bench press
5x155
5x155
7x155 (AMRAP)
Barbell Row
115x5
115x5
115x12 (AMRAP)
Back Squat
185x5
185x5
185x10 (AMRAP)
Workout of the day
A) every 90 sec:
1 power clean
1 push press
2 jerks
- Worked up to 165.
B) For time:
3 rounds
10 clean and jerk (115/75)
15 Ring Rows
20 wall balls (20/14)
Was Rxing..right shoulder has been tight and bothering me off and on over the last week and a half or so, it felt good today but it gave out during part B. Had to stop at the wall balls in round two. could have managed pain, but it was getting worse and afraid I would really hurt something. I've got an appointment with a physical therapist tomorrow to get needled, guess we'll see what else comes of it. May have to lay off shoulders for a while
Bench press
5x155
5x155
7x155 (AMRAP)
Barbell Row
115x5
115x5
115x12 (AMRAP)
Back Squat
185x5
185x5
185x10 (AMRAP)
Workout of the day
A) every 90 sec:
1 power clean
1 push press
2 jerks
- Worked up to 165.
B) For time:
3 rounds
10 clean and jerk (115/75)
15 Ring Rows
20 wall balls (20/14)
Was Rxing..right shoulder has been tight and bothering me off and on over the last week and a half or so, it felt good today but it gave out during part B. Had to stop at the wall balls in round two. could have managed pain, but it was getting worse and afraid I would really hurt something. I've got an appointment with a physical therapist tomorrow to get needled, guess we'll see what else comes of it. May have to lay off shoulders for a while
This post was edited on 12/14/20 at 2:53 pm
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