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Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 6/24/23 at 8:03 am to LSUAlum2001
Posted on 6/24/23 at 8:03 am to LSUAlum2001
I notice the volume in some of these workouts. Is this being programmed for the general class or are you guys doing some sort of competitive programming? I’m looking at that EMOM and 98% of our gym would struggle with that.
1
Posted on 6/25/23 at 10:33 am to BigPerm30
It's our daily workouts from Chalk Performance Programming (Ryan Fischer) and our gym is owned by a 3x CFG Athlete. We had a five of our top people finish the 15 min workout inside the cap.
Sometimes I finish the workout Rx inside the cap, sometimes I don't. My lower back hates DL and Wall balls in the same workout, and I slow down high rep box jumps to avoid a miss. I see it as a 15 min workout for me. If I don't finish, it means I was doing work the entire time up to the time cap. If I'm close to finishing a workout at the cap, I'll go ahead and continue until complete.
We had a guy who came over from a Mayhem Programmed gym and he went 6-8 weeks before he Rx'd a workout at our gym, and he was Rx on every Mayhem workout prior to the move.
Sometimes I finish the workout Rx inside the cap, sometimes I don't. My lower back hates DL and Wall balls in the same workout, and I slow down high rep box jumps to avoid a miss. I see it as a 15 min workout for me. If I don't finish, it means I was doing work the entire time up to the time cap. If I'm close to finishing a workout at the cap, I'll go ahead and continue until complete.
We had a guy who came over from a Mayhem Programmed gym and he went 6-8 weeks before he Rx'd a workout at our gym, and he was Rx on every Mayhem workout prior to the move.
This post was edited on 6/25/23 at 10:53 am
Posted on 6/25/23 at 9:33 pm to LSUAlum2001
750m row
30 alt box step ups
30 alt db snatch
30 db deadlifts
30 db thrusters
750m row
All weights were 50/35
Finished in 19:50 with some interruptions due to 6 year old twins wanting to "workout". I ordered them an oso training bar, so they wanted to do squats.
30 alt box step ups
30 alt db snatch
30 db deadlifts
30 db thrusters
750m row
All weights were 50/35
Finished in 19:50 with some interruptions due to 6 year old twins wanting to "workout". I ordered them an oso training bar, so they wanted to do squats.
Posted on 6/26/23 at 1:30 pm to burgeman
Today:
3x5 (5 per leg) Back Rack Lunges AHAF
12 min AMRAP
3 Wall Balls 20/14
3 SDLHP 75/55
3 Box Jumps 24/20
..add 3 reps to every movement every round through
Lunges: 205lbs
Workout: 172 Rx (1 box jump in the round of 18)
3x5 (5 per leg) Back Rack Lunges AHAF
12 min AMRAP
3 Wall Balls 20/14
3 SDLHP 75/55
3 Box Jumps 24/20
..add 3 reps to every movement every round through
Lunges: 205lbs
Workout: 172 Rx (1 box jump in the round of 18)
This post was edited on 6/26/23 at 1:31 pm
Posted on 6/27/23 at 11:24 am to LSUAlum2001
This one will suck today..
3x5 Push Press 65/75/85%
Three 4 min AMRAPs with 2 min breaks between each
1st:
25/20 AB cals
20 double DB hang cleans 50/35
Max double DB push press in remaining time
2nd:
25 double DB push press
20/15 AB cals
Max double DB hang cleans in remaining time
3rd:
25 double DB hang cleans
20 double DB push press
Max AB cals in remaining time
Score is total reps/cals from the max rep portion of each.
3x5 Push Press 65/75/85%
Three 4 min AMRAPs with 2 min breaks between each
1st:
25/20 AB cals
20 double DB hang cleans 50/35
Max double DB push press in remaining time
2nd:
25 double DB push press
20/15 AB cals
Max double DB hang cleans in remaining time
3rd:
25 double DB hang cleans
20 double DB push press
Max AB cals in remaining time
Score is total reps/cals from the max rep portion of each.
This post was edited on 6/27/23 at 6:36 pm
Posted on 6/27/23 at 4:37 pm to LSUAlum2001
Mayhem Programming is nonsensical for 95% of the CrossFit community. The volume is way too much for an hour and the Rx option is for competitive athletes which is about 5% of the CrossFit community. Most gyms aren’t Mayhem or Invictus.
It’s cool that your gym is highly competitive. Which one are you at?
It’s cool that your gym is highly competitive. Which one are you at?
Posted on 6/27/23 at 6:38 pm to BigPerm30
Slingin Iron CF in Walker
Push Press today was 205x5
Total Reps/Cals 40. I did not get to the AB in the 3rd AMRAP. Left tricep/elbow issue started to suck. I only have issues with it on higher rep, heavier DB work.
Push Press today was 205x5
Total Reps/Cals 40. I did not get to the AB in the 3rd AMRAP. Left tricep/elbow issue started to suck. I only have issues with it on higher rep, heavier DB work.
Posted on 6/27/23 at 10:18 pm to burgeman
quote:
I ordered them an oso training bar, so they wanted to do squats.
Cancel it and I’ll sell you mine..
Posted on 6/28/23 at 4:10 pm to Blutarsky
Already made it here, got in the rogue boneyard for $80
Posted on 6/28/23 at 6:53 pm to burgeman
Bought mine for $40 8-9 years ago at Wodapalooza and they shipped it to me.
I’ll just use it was a light curl bar.
I’ll just use it was a light curl bar.
Posted on 6/29/23 at 4:23 am to Blutarsky
I've got twins that don't like to share. So if you are wanting to part with it still, I'll be happy to grab it.
Posted on 6/29/23 at 6:24 pm to burgeman
Today's workout in humid AF,100F in the shade..
Front Squats:
3x5 65/75/85%
Partner WOD 30 RFT Alternating tounds
1 Thruster 95/65
3 Burpees over the Bad
5 TTB
Front Squat final set 255x5
Workout time: 17:12 (I started scaling TTB 15 rounds in)
Front Squats:
3x5 65/75/85%
Partner WOD 30 RFT Alternating tounds
1 Thruster 95/65
3 Burpees over the Bad
5 TTB
Front Squat final set 255x5
Workout time: 17:12 (I started scaling TTB 15 rounds in)
This post was edited on 6/29/23 at 6:25 pm
Posted on 7/3/23 at 1:48 pm to LSUAlum2001
Back Rack Lunges 3x6 (6 each leg)
Full Round every 3 minutes x6
10 Cal Row
10 KB Swings 70/53
10 Wallballs 20/14
10 TTB
Rx+ added 1 rep to every movement in every round.
Finished at 206x5
Managed 4 rounds Rx inside the 3 minutes and crashed in the other 2.
Full Round every 3 minutes x6
10 Cal Row
10 KB Swings 70/53
10 Wallballs 20/14
10 TTB
Rx+ added 1 rep to every movement in every round.
Finished at 206x5
Managed 4 rounds Rx inside the 3 minutes and crashed in the other 2.
This post was edited on 7/3/23 at 5:59 pm
Posted on 7/5/23 at 4:50 pm to LSUAlum2001
Today:
3x3 Push Press at 70/80/90%
Finished at 220x3
18 Min Cap
30 Hang PCs 95/65
30 DUs (60 SUs)
30 Pushups
30 DUs
30 Box Jumps 24/20
30 DUs
30 Hang PCs 115/85
30 DUs
30 Box Jumps
30 DUs
30 Pushups
30 DUs
30 Hang PCs 135/95
Not a good day to work on my DUs. Capped.
Could barely hang onto the bar on the cleans due to the humidity later in the workout.
3x3 Push Press at 70/80/90%
Finished at 220x3
18 Min Cap
30 Hang PCs 95/65
30 DUs (60 SUs)
30 Pushups
30 DUs
30 Box Jumps 24/20
30 DUs
30 Hang PCs 115/85
30 DUs
30 Box Jumps
30 DUs
30 Pushups
30 DUs
30 Hang PCs 135/95
Not a good day to work on my DUs. Capped.
Could barely hang onto the bar on the cleans due to the humidity later in the workout.
Posted on 7/6/23 at 4:20 pm to LSUAlum2001
Deadlift (taken from pool season 2 wk1d2)
5@65 4@75 3@80
3x5@72
Then
5 rounds of:
400m row
300' farmer carry 35/50
200m run
10 deadlifts @135
Time cap 30 minutes
I misread the workout and did 300m farmer carries. Only made it 3 rounds since the carries were taking forever.
5@65 4@75 3@80
3x5@72
Then
5 rounds of:
400m row
300' farmer carry 35/50
200m run
10 deadlifts @135
Time cap 30 minutes
I misread the workout and did 300m farmer carries. Only made it 3 rounds since the carries were taking forever.
Posted on 7/6/23 at 5:24 pm to burgeman
Today's beast of a partner WOD (Reps split) 35 min Cap
20 Deadlifts 185/185 (We chose Rx+ at 225)
40 Cals (You choose: AB, Rower, Bike Erg or Ski Erg)
20 Deadlifts
60 Pullups
40 Cals
20 Deadlifts
800M Run (200M laps: you go, I go)
60 Pullups
40 Cals
20 Deadlifts
100 DB Bench 50/35
800M Run
60 Pullups
40 Cals
20 Deadlifts
120 Situps
100 DB Bench 50/35
800M Run
60 Pullups
40 Cals
20 Deadlifts
Capped in the situps.
Ripped on the last 10 of my deadlifts.
20 Deadlifts 185/185 (We chose Rx+ at 225)
40 Cals (You choose: AB, Rower, Bike Erg or Ski Erg)
20 Deadlifts
60 Pullups
40 Cals
20 Deadlifts
800M Run (200M laps: you go, I go)
60 Pullups
40 Cals
20 Deadlifts
100 DB Bench 50/35
800M Run
60 Pullups
40 Cals
20 Deadlifts
120 Situps
100 DB Bench 50/35
800M Run
60 Pullups
40 Cals
20 Deadlifts
Capped in the situps.
Ripped on the last 10 of my deadlifts.
This post was edited on 7/6/23 at 5:26 pm
Posted on 7/7/23 at 6:56 pm to LSUAlum2001
3x3 Power Clean
3x3 Front Squat
15 min
1-2-3-4-5-6-7-8-9-10
Devil's Press 50/35
200M run
Basically run 200M after 1 DP, then after 2, etc all the way to 10.
Superglued yesterday's rip and didn't go over 185 on PCs.
3x3 PC 185
3x3 FS 255
Workout: 35 Rx (1 rep per each DP and 1 Rep for every 200M. Thru R7 & run)
3x3 Front Squat
15 min
1-2-3-4-5-6-7-8-9-10
Devil's Press 50/35
200M run
Basically run 200M after 1 DP, then after 2, etc all the way to 10.
Superglued yesterday's rip and didn't go over 185 on PCs.
3x3 PC 185
3x3 FS 255
Workout: 35 Rx (1 rep per each DP and 1 Rep for every 200M. Thru R7 & run)
Posted on 7/11/23 at 12:58 pm to LSUAlum2001
Strength
Deadlifts
5@65%
4@75%
3@80%
2@85%
Then
2x5@75%
Metcon
AMRAP 14 minutes
21 cal row
15 power cleans 95/65
9 Push Press 95/65
Finished 2 rounds+31 reps
Deadlifts
5@65%
4@75%
3@80%
2@85%
Then
2x5@75%
Metcon
AMRAP 14 minutes
21 cal row
15 power cleans 95/65
9 Push Press 95/65
Finished 2 rounds+31 reps
Posted on 7/13/23 at 7:48 am to burgeman
Strength:
Push Press 5-3-1-1-1 (PR day)
Workout: 18min cap
5 Rounds
5 TTB
5 Wallballs 20/14
5 KB Swings 55/35
4 rounds
6 TTB
6 WBs
6 KBS
3 rounds
7 TTB
7 WBs
7 KBS
2 rounds
8 TTB
8 WBs
8 KBS
1 round
9 TTB
9 WBs
9 KBS
Final Push Press at 255. 5-10 below all-time PR from 6-7 years ago.
Workout: Entering 2nd round of the 8s Rx.
Push Press 5-3-1-1-1 (PR day)
Workout: 18min cap
5 Rounds
5 TTB
5 Wallballs 20/14
5 KB Swings 55/35
4 rounds
6 TTB
6 WBs
6 KBS
3 rounds
7 TTB
7 WBs
7 KBS
2 rounds
8 TTB
8 WBs
8 KBS
1 round
9 TTB
9 WBs
9 KBS
Final Push Press at 255. 5-10 below all-time PR from 6-7 years ago.
Workout: Entering 2nd round of the 8s Rx.
This post was edited on 7/13/23 at 8:03 am
Posted on 7/13/23 at 2:03 pm to LSUAlum2001
Today..
Front Squat: 5-3-1-1-1 (Another PR day if you can)
Finished at 305. A recent PR but my all-time was back in 2015-2016 at 335 before knee tendonosis knocked me out for for 4+ years.
Workout: 24 Min Cap (You go 1 round, I go 1 round)
20 round partner WOD
3 Hang PCs 95/65
4 Hang Snatch
5 Thrusters
6 Push Presses
This workout should have been 3 Hang Snatch and then 4 hang PCs so you could seamlessly go into the Thrusters.
24:09 Rx
I averaged 45-60 secs per round but had a slower partner.
Front Squat: 5-3-1-1-1 (Another PR day if you can)
Finished at 305. A recent PR but my all-time was back in 2015-2016 at 335 before knee tendonosis knocked me out for for 4+ years.
Workout: 24 Min Cap (You go 1 round, I go 1 round)
20 round partner WOD
3 Hang PCs 95/65
4 Hang Snatch
5 Thrusters
6 Push Presses
This workout should have been 3 Hang Snatch and then 4 hang PCs so you could seamlessly go into the Thrusters.
24:09 Rx
I averaged 45-60 secs per round but had a slower partner.
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