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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 7/24/23 at 7:22 pm to LSUAlum2001
Posted on 7/24/23 at 7:22 pm to LSUAlum2001
Heavy squats today
4 @ 60%, 65% 70%
2 @ 75%, 80% 85%
2x5 @ 77%
Metcon
10 front squats 95
250m row
8 front squats 115
500m row
6 front squats 135
750m row
4 front squats 155
1km row
2 front squats 175
Worked out in my garage gym since I was off today and didn't have the work gym. I scaled the front squat weight, but finished in 18:55. Very hot today but finished before noon.
4 @ 60%, 65% 70%
2 @ 75%, 80% 85%
2x5 @ 77%
Metcon
10 front squats 95
250m row
8 front squats 115
500m row
6 front squats 135
750m row
4 front squats 155
1km row
2 front squats 175
Worked out in my garage gym since I was off today and didn't have the work gym. I scaled the front squat weight, but finished in 18:55. Very hot today but finished before noon.
2
Posted on 7/25/23 at 6:43 am to burgeman
Nursing a fricking injury right now and it’s sucks. Just doing modifications and light weight on everything until I’m back to normal.
Posted on 7/26/23 at 6:10 pm to burgeman
Any recs for a workout while nursing a pulled hamstring? I’ve done rehab type body weight exercises only for a week since the injury. Ready to get back into more normal workouts while still protecting the hammy.
Posted on 8/3/23 at 12:14 pm to redfieldk717
Strength
OHP 4x10 @ 85%
Metcon
Helen, 3 rounds for time
400m run
21 kb swings 24/16kg
12 pull up
Subbed a 500m row for the run, because it's too damn hot.
Finished in 15:30, pullups after OHP'ing heavy were rough.
OHP 4x10 @ 85%
Metcon
Helen, 3 rounds for time
400m run
21 kb swings 24/16kg
12 pull up
Subbed a 500m row for the run, because it's too damn hot.
Finished in 15:30, pullups after OHP'ing heavy were rough.
Posted on 8/3/23 at 4:57 pm to burgeman
Been dropping in a location in the Keys..
Yesterday:
Pull-up work. I did 5 butteryfly pullups on a EMOM.
6 rounds every 2:30 with 1 min rest between each
30 slam balls
20 slam ball lunges
Max MUs/PUs in the remaining time.
I had a 25lb slam ball and it was just grunt work. We don't have slam balls at either location back home (because you have to replace them every year or 2) and it was something different. The rig space is limited and I found myself waiting on a spot every round.
Today:
Split Jerk Progressions
3x2 split jerks 60/70/75
3x2 split jerks 85-90%
16 min amrap
100M run
5 S2OH at 185
200M run
10 S2OH at 155
400M run
15 S2OH at 135
600M run
20 S2OH at 95
800M run
25 S2OH at 65
Capped in the 800M run Rx.
Yesterday:
Pull-up work. I did 5 butteryfly pullups on a EMOM.
6 rounds every 2:30 with 1 min rest between each
30 slam balls
20 slam ball lunges
Max MUs/PUs in the remaining time.
I had a 25lb slam ball and it was just grunt work. We don't have slam balls at either location back home (because you have to replace them every year or 2) and it was something different. The rig space is limited and I found myself waiting on a spot every round.
Today:
Split Jerk Progressions
3x2 split jerks 60/70/75
3x2 split jerks 85-90%
16 min amrap
100M run
5 S2OH at 185
200M run
10 S2OH at 155
400M run
15 S2OH at 135
600M run
20 S2OH at 95
800M run
25 S2OH at 65
Capped in the 800M run Rx.
Posted on 8/3/23 at 6:52 pm to LSUAlum2001
Anyone keeping up with the games? Looks like it's going to be on ESPN main channels a couple times, for sure the Olympic total event on Saturday. Not sure what's up with medeiros but the first 2 events for him were bad.
Posted on 8/4/23 at 8:55 am to burgeman
I seen where he had apparently went down twice in the bike test yesterday. You could see where his chest was marked up pretty good on the inverted medley but he ended up killing it in that event.
Khrennikov looks unstoppable so far.
Khrennikov looks unstoppable so far.
Posted on 8/4/23 at 10:28 am to MeauxJeaux999
Yesterday was pretty shocking with Medeiros. The bike falls must have been worse than everyone thought, but he looked terrible on event 2.
He showed a ton of emotion in the interview and was impressively positive. Makes me want him to make a comeback, although I think Roman will take it.
The women’s field is super interesting - I have literally no clue what will happen there.
He showed a ton of emotion in the interview and was impressively positive. Makes me want him to make a comeback, although I think Roman will take it.
The women’s field is super interesting - I have literally no clue what will happen there.
Posted on 8/4/23 at 10:49 am to Lawyers_Guns_Money
I haven't watched anything. I probably won't catch any event until Sunday.
Today:
Squat clean work: Worked up to 185 and stayed there. Hot AF, bar slippery and my elbow was hurting.
Workout:
FT
30 TTB
60 Hang Squat Clean 95/65
30 TTB
12 and change Rx.
Today:
Squat clean work: Worked up to 185 and stayed there. Hot AF, bar slippery and my elbow was hurting.
Workout:
FT
30 TTB
60 Hang Squat Clean 95/65
30 TTB
12 and change Rx.
Posted on 8/4/23 at 11:12 am to Lawyers_Guns_Money
Medeiros looked a little better during the Alpaca Redux, although he still didn't look himself. Still a few more heats to go so we will see where he ends up. Would be shocking to see him get cut.
On a side note I ran my first 5k this morning. Ive never been a runner and never ran more than a mile at a time, I lean more towards the heavier WODs.
My time was horrible but I dont even care because I never stopped or walked the whole time.
On a side note I ran my first 5k this morning. Ive never been a runner and never ran more than a mile at a time, I lean more towards the heavier WODs.
My time was horrible but I dont even care because I never stopped or walked the whole time.
Posted on 8/6/23 at 9:43 am to MeauxJeaux999
Medeiros looked shaky in the Open/QF/SF so it isn't a surprise he is struggling here.
Back in civilization and I need to catch up 10 days of missed shite around the house.
Back in civilization and I need to catch up 10 days of missed shite around the house.
This post was edited on 8/6/23 at 9:44 am
Posted on 8/6/23 at 12:55 pm to LSUAlum2001
That was tough watching Roman in this last workout
Posted on 8/6/23 at 1:01 pm to StraightCashHomey21
Yep. He was going to finish 1st or 2nd but the broken toe has a podium position in doubt for him now.
I picked up a signature from him on my team shirt at Wodapalooza this last Jan.
ETA: I think it will be a Canadian Sweep on the podium.. Adler, Vellner, Fikowski 1-2-3 with Roman's injury.
I picked up a signature from him on my team shirt at Wodapalooza this last Jan.
ETA: I think it will be a Canadian Sweep on the podium.. Adler, Vellner, Fikowski 1-2-3 with Roman's injury.
This post was edited on 8/6/23 at 1:07 pm
Posted on 8/7/23 at 2:00 pm to LSUAlum2001
Khrennikov hung onto 3rd after the final 2 events with Fikowski finishing 4th about 14 points behind.
Today's workout
3x1 Squat Clean
3x3 Back Squat 65/75/85
Helen
3RFT
400M run
21 KBS 53/35
12 Pullups
..or Helena from this past CFGs..Rx+
3RFT
400M
12 bar MUs
21 DB Alt DB snatches 50/35
I was regular Rx at 12:59 and ran on an Air Runner
Finished Squat Cleans at 215
Finished Back Squat at 325x3
Today's workout
3x1 Squat Clean
3x3 Back Squat 65/75/85
Helen
3RFT
400M run
21 KBS 53/35
12 Pullups
..or Helena from this past CFGs..Rx+
3RFT
400M
12 bar MUs
21 DB Alt DB snatches 50/35
I was regular Rx at 12:59 and ran on an Air Runner
Finished Squat Cleans at 215
Finished Back Squat at 325x3
This post was edited on 8/7/23 at 4:30 pm
Posted on 8/7/23 at 3:55 pm to LSUAlum2001
Nice time, just got back from vacation so I'll be in the gym tomorrow
Posted on 8/7/23 at 6:32 pm to burgeman
The Air Runner I used is a piece of shite and probably added 1:30 to my time.
..and it's completely across from the gym where the rig and my KB were located.
One of the top guys in the gym finished Helena in 11:18.
..and it's completely across from the gym where the rig and my KB were located.
One of the top guys in the gym finished Helena in 11:18.
This post was edited on 8/7/23 at 6:47 pm
Posted on 8/10/23 at 1:35 pm to LSUAlum2001
For time (25 min cap):
10 rounds
8 deadlifts 185/135
6 Ring dips
4 strict pull ups
200m run or 250m row
I capped out right at 7 rounds done, I dropped the weight on the deadlifts to 165.
10 rounds
8 deadlifts 185/135
6 Ring dips
4 strict pull ups
200m run or 250m row
I capped out right at 7 rounds done, I dropped the weight on the deadlifts to 165.
This post was edited on 8/10/23 at 1:36 pm
Posted on 8/10/23 at 2:22 pm to burgeman
I like that WOD
Posted on 8/10/23 at 4:35 pm to JumpingTheShark
Comptrain had it on their app and instageam. There 30 minute track is free on the app with coaches notes and substitutions. So I check there, CrossFit.com and a few Instagram accounts to give me ideas.
Posted on 8/11/23 at 10:59 am to burgeman
Today..
Strength: 8-8-6-6-4 Bench Press 65% up to 85-90%
Workout: 8 Heavy DB Bench, 20 sec Max Cal Row Sprint
1 min rest
8 rounds total
Bench: 205-215-225-235-250
Workout: 80 total cals. The 80lb DBs got heavy AF into rounds 4-5.
I need a seatbelt when I do a max sprint as I come off the seat constantly and have to slow down.
Strength: 8-8-6-6-4 Bench Press 65% up to 85-90%
Workout: 8 Heavy DB Bench, 20 sec Max Cal Row Sprint
1 min rest
8 rounds total
Bench: 205-215-225-235-250
Workout: 80 total cals. The 80lb DBs got heavy AF into rounds 4-5.
I need a seatbelt when I do a max sprint as I come off the seat constantly and have to slow down.
This post was edited on 8/11/23 at 11:00 am
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