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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 6/6/18 at 6:47 pm to CorkSoaker
Posted on 6/6/18 at 6:47 pm to CorkSoaker
Today was 6x10dl
5 rft
10 bj
10 ttb
20 lunges w dB. 50#
I did ghd instead of ttb. My shoulder is kinda messed up.
I thought my quads were gonna explode
5 rft
10 bj
10 ttb
20 lunges w dB. 50#
I did ghd instead of ttb. My shoulder is kinda messed up.
I thought my quads were gonna explode
1
Posted on 6/6/18 at 8:39 pm to tigerfoot
First box jump after round one of the lunges scared me bad.
Posted on 6/6/18 at 9:47 pm to AlxTgr
Yesterday was a kick in the dick so today was mixing strength and conditioning in most my work with out any crazy wods
EMOM Bench press for 10 mins, at body weight 175. First 5 sets 5 reps.Last 5 as many as possible.
then 3x5 dumbbell rows with 100lbs
then EMOM for 10 mins power cleans. First 4 mins at 155lb, next 4 mins at 175lb. Last 2 mins at 185lb
Then every 15 rounds each round 15 secs 5 push ups, then next round 5 pull ups, then 5 sit ups.
was trying to get to 45 rounds so 15 sets of each but i ripped open a nasty blister on my hands on the 5 set up pull ups.
EMOM Bench press for 10 mins, at body weight 175. First 5 sets 5 reps.Last 5 as many as possible.
then 3x5 dumbbell rows with 100lbs
then EMOM for 10 mins power cleans. First 4 mins at 155lb, next 4 mins at 175lb. Last 2 mins at 185lb
Then every 15 rounds each round 15 secs 5 push ups, then next round 5 pull ups, then 5 sit ups.
was trying to get to 45 rounds so 15 sets of each but i ripped open a nasty blister on my hands on the 5 set up pull ups.
Posted on 6/7/18 at 6:52 am to StraightCashHomey21
We have an EMOM today that I just don't think I can complete. I have seriously slow sit-ups.
20 Min EMOM
5 DB STOH (50/30)
10 DB Renegade Rows (50/30) 5 each arm
15 AB Mat Sit Ups
20 Min EMOM
5 DB STOH (50/30)
10 DB Renegade Rows (50/30) 5 each arm
15 AB Mat Sit Ups
Posted on 6/7/18 at 7:02 am to AlxTgr
Strength:
Snatch complex
Find heavy set of
Power snatch + hang snatch
WOD:
Annie
50-40-30-20-10
Double Unders
Situps
I seriously need to work on my DUs. I can string together like 10, but they just always slow me down.
Snatch complex
Find heavy set of
Power snatch + hang snatch
WOD:
Annie
50-40-30-20-10
Double Unders
Situps
I seriously need to work on my DUs. I can string together like 10, but they just always slow me down.
Posted on 6/7/18 at 8:06 am to AlxTgr
That’s some Jason Kalipa style EMOM right there. That’s 30 reps on the minute. 2 sec per rep.
Posted on 6/7/18 at 8:29 am to LSUmakemewanna
With our group, I wouldn't be surprised if we got a minute for each movement 
Posted on 6/7/18 at 9:23 am to AlxTgr
Seems like it’s mislabeled as an emom & not an AMRAP
Posted on 6/7/18 at 9:45 am to Lester Earl
I guess that's possible as he has made typos before, but not a totally wrong word.
Posted on 6/7/18 at 11:52 am to AlxTgr
It might be that each movement is a minute, but that seems slow.
This post was edited on 6/7/18 at 11:53 am
Posted on 6/7/18 at 11:54 am to TigerDeacon
Today:
Warmup:
3 rounds
500m row/ski or 40 cal AB
15 lateral box stepups
1:00 plank hold
WOD
5 Rounds
50 DUs
10 jerks
(Thursday is usually a "recovery" day)
Warmup:
3 rounds
500m row/ski or 40 cal AB
15 lateral box stepups
1:00 plank hold
WOD
5 Rounds
50 DUs
10 jerks
(Thursday is usually a "recovery" day)
Posted on 6/7/18 at 1:25 pm to TigerDeacon
Yesterday was an 18 min AMRAP, gave me all I wanted
9 cal bike
7 T2B
5 P.Clean 155/110
Got 7+11. Then just laid there.
9 cal bike
7 T2B
5 P.Clean 155/110
Got 7+11. Then just laid there.
Posted on 6/7/18 at 3:38 pm to TigerDeacon
It was an AMRAP.
Posted on 6/7/18 at 3:41 pm to AlxTgr
definitely more practical
but those simply but long AMRAPs can be killer
but those simply but long AMRAPs can be killer
This post was edited on 6/7/18 at 3:42 pm
Posted on 6/7/18 at 4:03 pm to Salmon
Especially when you miscount in the very first set and do twice the number of renegade rows. Sometimes I don't know where my brain goes during these workouts.
Posted on 6/7/18 at 6:40 pm to AlxTgr
voga this morning
was going to run 3 miles after work but thunderstorms going on
was going to run 3 miles after work but thunderstorms going on
Posted on 6/7/18 at 8:13 pm to StraightCashHomey21
Warmed up with 500 m row, some mobility
1.
1:30
15 cal assault bike then max bar muscle ups with remaning time
-1:00 rest
1:30
12 cal bike/ max MU
-1:00 rest
1:30
10 cal bike/ max MU
-1:00 rest
3:00 of max Strict HSPU
took about a 5 min rest
2.
3x10 on bench to get some strength in
2-4 min rest
3.
EMOM for 6 rounds
1. 10 burpees
2. 10 cal row
3. 8 cal ski erg
500 m row for a cool off
1.
1:30
15 cal assault bike then max bar muscle ups with remaning time
-1:00 rest
1:30
12 cal bike/ max MU
-1:00 rest
1:30
10 cal bike/ max MU
-1:00 rest
3:00 of max Strict HSPU
took about a 5 min rest
2.
3x10 on bench to get some strength in
2-4 min rest
3.
EMOM for 6 rounds
1. 10 burpees
2. 10 cal row
3. 8 cal ski erg
500 m row for a cool off
Posted on 6/7/18 at 10:09 pm to CocoLoco
Workout of the Day
4 Rounds of 1 min stations:
-Deadlift (185/135)
-Handstand push Up
-Calorie Row
Rest 1 minute
*score is total reps
Scaled to 135 DLs, have release knee pushup. total score of 205.
4 Rounds of 1 min stations:
-Deadlift (185/135)
-Handstand push Up
-Calorie Row
Rest 1 minute
*score is total reps
Scaled to 135 DLs, have release knee pushup. total score of 205.
Posted on 6/8/18 at 12:49 pm to AlxTgr
quote:
Especially when you miscount in the very first set and do twice the number of renegade rows. Sometimes I don't know where my brain goes during these workouts.
I usually state "I was told there would be no math", when the WOD has too many numbers to follow.
Coaches have become less than amused by this statement.
And thus we have today:
10:00 to finish:
40-30-20 cal row
21-15-9 Push press
rest 3:00
10:00 to finish:
25-15-10-5 Assault Bike Cals
& Burpees
rest 3:00
10:00 to finish:
800m run
20 KB swings
20 KB thrusters (2KBs)
Posted on 6/8/18 at 2:59 pm to TigerDeacon
today is supposed to be front squats but im still hung over from celebrating last night
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