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re: Daily CrossFit Thread: Workouts and other musings..
Posted on 8/14/23 at 9:49 am to LSUAlum2001
Posted on 8/14/23 at 9:49 am to LSUAlum2001
Looks like Dave Castro is programming CrossFit.com the next two weeks. In the video it says they are going to start letting other staff and CrossFit athletes/coaches come in to program on the main site periodically.
First workout is:
10 rounds for time
200m run
3 Ring muscle ups
This one will be tested again next week I'm assuming from what he said on the video.
LINK
First workout is:
10 rounds for time
200m run
3 Ring muscle ups
This one will be tested again next week I'm assuming from what he said on the video.
LINK
This post was edited on 8/14/23 at 9:52 am
3
Posted on 8/15/23 at 8:16 am to burgeman
Yesterday..
Deload strength week
3x3 Squat Clean 60%
3x5 Back Squat 60%
12-11-10-9-8-7-6-5
Cal row
Wallballs 20/14
Hang PCs 115/85
TTB
15 min cap
12 of each, 11 of each, etc until the cap.
135 on the cleans TNG
225 on the squats
168 Rx on the workout.
A lot of guys went heavier on the cleans but I stayed with the deload.
Deload strength week
3x3 Squat Clean 60%
3x5 Back Squat 60%
12-11-10-9-8-7-6-5
Cal row
Wallballs 20/14
Hang PCs 115/85
TTB
15 min cap
12 of each, 11 of each, etc until the cap.
135 on the cleans TNG
225 on the squats
168 Rx on the workout.
A lot of guys went heavier on the cleans but I stayed with the deload.
This post was edited on 8/15/23 at 10:55 am
Posted on 8/17/23 at 1:53 pm to LSUAlum2001
Yesterday:
21-15-9
Deadlifts 225/155
9-7-5 Wallwalks
Man, my breathing sucks on WWs and it really affects my HR. I wish I could figure it out.
7:55 Rx
21-9/6-9 on deadlifts at 225 and struggled with pace on the WWs.
Today:
Hip Thrusts 4x8 @ 185 paired with 4 60s weighted (45lbs) plank holds
24 Min AMRAP Partner Wod Split evenly
30 box jumps 24/20
30 DB Pushups
30/24 Cal Row
30 KB SDLHP 55/35
4 + 94 Rx
21-15-9
Deadlifts 225/155
9-7-5 Wallwalks
Man, my breathing sucks on WWs and it really affects my HR. I wish I could figure it out.
7:55 Rx
21-9/6-9 on deadlifts at 225 and struggled with pace on the WWs.
Today:
Hip Thrusts 4x8 @ 185 paired with 4 60s weighted (45lbs) plank holds
24 Min AMRAP Partner Wod Split evenly
30 box jumps 24/20
30 DB Pushups
30/24 Cal Row
30 KB SDLHP 55/35
4 + 94 Rx
Posted on 8/18/23 at 3:37 pm to LSUAlum2001
Squats
4@ 65, @72
2@ 80, @85, @90
5@ 80
Metcon
12 minute AMRAP
15 wall balls 20/14
1, 2, 3.... Burpee pull-up
I did 7 rounds
4@ 65, @72
2@ 80, @85, @90
5@ 80
Metcon
12 minute AMRAP
15 wall balls 20/14
1, 2, 3.... Burpee pull-up
I did 7 rounds
Posted on 8/20/23 at 10:59 am to burgeman
5 hour event yesterday: Football, Volleyball, Softball and some Basketball.
Collected another broken toenail as per the usual.
A little sore, but daily working out in 100F temps is a benefit to a day like that.
Collected another broken toenail as per the usual.
A little sore, but daily working out in 100F temps is a benefit to a day like that.
Posted on 8/24/23 at 5:33 pm to LSUAlum2001
Today... Hot AF
3 rounds
0-2 min 30/20 cal Assault Bike
2-4 min 5 heavy Front squats
4-6 min Max weighted situps 50/35
6-8 min 5 heavy deadlifts
6 min AMRAP
6 TTB
9 KB swings 70/53
30 cals each round
205lb FS
335lb DL
4 rounds Rx on the AMRAP
3 rounds
0-2 min 30/20 cal Assault Bike
2-4 min 5 heavy Front squats
4-6 min Max weighted situps 50/35
6-8 min 5 heavy deadlifts
6 min AMRAP
6 TTB
9 KB swings 70/53
30 cals each round
205lb FS
335lb DL
4 rounds Rx on the AMRAP
Posted on 8/24/23 at 6:40 pm to LSUAlum2001
I've been fighting a stomach virus and a heavy work load this week. No gym for me so far. Might hit something quick tomorrow.
Posted on 8/25/23 at 8:12 pm to burgeman
I think this counts - 10 miles on the bike this morning, 1.5 hours of cleaning (brush on a pole) deck to prep for more paint/stain. Was way more worn out and sweaty after the deck cleaning, but it was also 97 at that point vs. dawn.
Posted on 8/27/23 at 8:41 am to calcotron
Everything counts in this heat.. 
My garage is straightened out and you can actually work out in it. Even though I have a full gym with an assault bike, rower, rig, box, etc, it'll just be lifting until this heat subsides.
I think I can load up 445 with my collection of plates.
Total plates in the garage: 1070lbs.
My garage is straightened out and you can actually work out in it. Even though I have a full gym with an assault bike, rower, rig, box, etc, it'll just be lifting until this heat subsides.
I think I can load up 445 with my collection of plates.
Total plates in the garage: 1070lbs.
Posted on 8/28/23 at 7:41 pm to LSUAlum2001
Worked to a heavy 5 on squats then..
For time: 12 minute time cap
30 front squats 155/105
200m farmer carry 55/35
1000m row
Used the women's weight because that's how I felt after a week off and stomach virus.
Finished in 11:30
For time: 12 minute time cap
30 front squats 155/105
200m farmer carry 55/35
1000m row
Used the women's weight because that's how I felt after a week off and stomach virus.
Finished in 11:30
Posted on 8/29/23 at 1:43 pm to burgeman
Lifted today in the garage:
Bench: 235x5, 240x5, 245x5, 245x5
Incline: 175x8, 195x8, 195x8
Upright Rows: 75x8, 95x8, 95x8
DB Lateral Raise: 35x8x2
Seated Rear DB Raise: 35x8x2
Sweated my arse off in there.
Bench: 235x5, 240x5, 245x5, 245x5
Incline: 175x8, 195x8, 195x8
Upright Rows: 75x8, 95x8, 95x8
DB Lateral Raise: 35x8x2
Seated Rear DB Raise: 35x8x2
Sweated my arse off in there.
Posted on 9/5/23 at 8:53 am to LSUAlum2001
Another lifting day... All shoulders
Barbell Press
Warmups, 135x5, 150x5, 165x5, 175x5, 180x3
Seated SA Arnold Presses
50x8x3
SA DB Laterals
35x8x3
SA Rear DB Laterals
25x8x3
Hit 175x5 no problem on the presses but hit a wall on rep 3 at 180. I'll probably start the working sets at 165 after the warmups and climb to 185-190 next time.
Legs still sore AF from Saturday after I hit Back squat and goblet Bulgarian Split Squats (rear leg elevated).
CrossFit class at noon and maybe some garage lifting tonight; probably deadlift and posterior chain work.
Barbell Press
Warmups, 135x5, 150x5, 165x5, 175x5, 180x3
Seated SA Arnold Presses
50x8x3
SA DB Laterals
35x8x3
SA Rear DB Laterals
25x8x3
Hit 175x5 no problem on the presses but hit a wall on rep 3 at 180. I'll probably start the working sets at 165 after the warmups and climb to 185-190 next time.
Legs still sore AF from Saturday after I hit Back squat and goblet Bulgarian Split Squats (rear leg elevated).
CrossFit class at noon and maybe some garage lifting tonight; probably deadlift and posterior chain work.
Posted on 9/7/23 at 11:40 am to LSUAlum2001
Anybody happen to compete at the WodGodz that was at the Shreveport Convention Center a few weeks ago? Been meaning to ask that on here.
Posted on 9/12/23 at 6:36 pm to iwyLSUiwy
I didn’t but some guys at my gym and former gym did, the folks from CrossFit SBC did really well. The guys from my gym represented respectfully and won some events.
Posted on 9/13/23 at 2:10 pm to JumpingTheShark
Today:
10 min EMOM
2 Power Cleans
2 Front Squats
2 Push Jerks
Stayed at 155 throughout.
For Time: 15 min Cap
45 Burpees to Target
30 Clean & Jerks 135/95
15 Bar MUs or Pull-ups
13 min on this but with pull-ups. Went far slower on burpees than intended after this AM's heavy bench session and took my time on the 30 C&Js.
10 min EMOM
2 Power Cleans
2 Front Squats
2 Push Jerks
Stayed at 155 throughout.
For Time: 15 min Cap
45 Burpees to Target
30 Clean & Jerks 135/95
15 Bar MUs or Pull-ups
13 min on this but with pull-ups. Went far slower on burpees than intended after this AM's heavy bench session and took my time on the 30 C&Js.
Posted on 9/15/23 at 10:31 am to JumpingTheShark
quote:
I didn’t but some guys at my gym and former gym did, the folks from CrossFit SBC did really well. The guys from my gym represented respectfully and won some events.
My wife killed it in almost every event except except the overhead snatch. She set a PR but she's just not big enough to max out with some of the other girls. Two girls in her division (it was a 2 man team event) should have been individual RX competitors but they were sandbagging and won the division pretty easily. Not sure why they competed that way, I guess just to make sure they won.
I think the wifey did 10 muscle ups and ten peg board climbs which was more than any female I saw and was the fastest swimmer. I had a blast watching her. It was the first big(ish) CrossFit event I had been too.
Her teammate just learned to swim for this competition. 25 years old and had never swam before. So that hurt them in that event but it was pretty cool for her to learn how to swim just to compete.
Posted on 9/16/23 at 6:18 pm to iwyLSUiwy
WZA Indy Qualifiers on tao..
Qual 1
10-8-6-4-2
Front Squats
Lateral Bar Burpees
TTB
Weights increase per round: 95, 135, 155, 185, 225
15 min cap
Qual 2
Snatch Complex: 1 Snatch + 2 Hang Snatch at Max weight
Max OHS as Tie breaker
5 min window
Qual 3
15-20-25
Cal Row
Wall Balls 20/14
CTB Pullups
Box Jump Overs 30/24
Alt DB Snatch 50/35 (R+L=1 rep)
1 min mandatory rest after a round
20 min cap
Qual 1
10-8-6-4-2
Front Squats
Lateral Bar Burpees
TTB
Weights increase per round: 95, 135, 155, 185, 225
15 min cap
Qual 2
Snatch Complex: 1 Snatch + 2 Hang Snatch at Max weight
Max OHS as Tie breaker
5 min window
Qual 3
15-20-25
Cal Row
Wall Balls 20/14
CTB Pullups
Box Jump Overs 30/24
Alt DB Snatch 50/35 (R+L=1 rep)
1 min mandatory rest after a round
20 min cap
Posted on 9/25/23 at 4:48 pm to LSUAlum2001
Spent all weekend at a CF comp and my recovery was shite since Thursday. No workout today, but a flag football game on tap tonight.
Came back with three new pairs of shoes: Two trainers and a running shoe.
The runners are comfy AF.
Came back with three new pairs of shoes: Two trainers and a running shoe.
The runners are comfy AF.
This post was edited on 9/25/23 at 4:49 pm
Posted on 10/5/23 at 2:34 pm to burgeman
Today:
Strength:
Back Squat 4x5 at 65%
Partner WOD Thursday:
30 min cap
100 Wallballs 20/14
80/60 AB Cals
60 Alt DB Lunges 50/35
40 Box Jumps 24/20
20 Demon Press 50/35 (Basically a SA DB Devil's Press)
40 Box Jumps
60 Alt DB Lunges
80/60 AB Cals
100 Wallballs
Reps split however
I was paired with an older partner and we finished the 2nd AB Cals at the Cap. I Rx'd the workout and he scaled it.
Back Squat was 4x5 at 225. Should have gone heavier but I was paired up with someone and didn't want to add weight.
Strength:
Back Squat 4x5 at 65%
Partner WOD Thursday:
30 min cap
100 Wallballs 20/14
80/60 AB Cals
60 Alt DB Lunges 50/35
40 Box Jumps 24/20
20 Demon Press 50/35 (Basically a SA DB Devil's Press)
40 Box Jumps
60 Alt DB Lunges
80/60 AB Cals
100 Wallballs
Reps split however
I was paired with an older partner and we finished the 2nd AB Cals at the Cap. I Rx'd the workout and he scaled it.
Back Squat was 4x5 at 225. Should have gone heavier but I was paired up with someone and didn't want to add weight.
This post was edited on 10/5/23 at 4:21 pm
Posted on 10/9/23 at 1:54 pm to burgeman
Today:
Strength
Climb to a heavy 3 rep Back Squat
Drop weight 1x20 Back Squat
WOD
15 min Cap
10 Pullups
20 Cal AB
10 Pullups
30 OHS 45/35
20 Cal AB
10 Pullups
40 situps
30 OHS
20 Cal AB
10 Pullups
50 Pushups
40 situps
30 OHS
20 Cal AB
10 Pullups
325x3 on the Heavy Triple
1x20 at 225
225 Reps Rx in the workout (25 pushups)
Strength
Climb to a heavy 3 rep Back Squat
Drop weight 1x20 Back Squat
WOD
15 min Cap
10 Pullups
20 Cal AB
10 Pullups
30 OHS 45/35
20 Cal AB
10 Pullups
40 situps
30 OHS
20 Cal AB
10 Pullups
50 Pushups
40 situps
30 OHS
20 Cal AB
10 Pullups
325x3 on the Heavy Triple
1x20 at 225
225 Reps Rx in the workout (25 pushups)
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