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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 6/13/18 at 2:00 pm to TigerDeacon
Posted on 6/13/18 at 2:00 pm to TigerDeacon
quote:
32:00 running clock
8 minute rounds
1. 100 calories Assault Bik
2. 100 calories row
3. 1200m run
4. ME burpees
for sure
0
Posted on 6/13/18 at 2:42 pm to StraightCashHomey21
quote:
it takes some people just 8 mins for the run
that is some brutal conditioning
After 100 cal assault bike in <8 min and 100 cal rowing in <8 min (hopefully), I may not make 1200m in 8 minutes. Burpees will consist of nothing more than me falling down and crawling upright.
Posted on 6/13/18 at 2:48 pm to TigerDeacon
I'm bookmarking that workout
might do it Friday evening since I do my own thing then
might do it Friday evening since I do my own thing then
Posted on 6/13/18 at 5:50 pm to Salmon
I did not die.
Had to run first which is my weakest. Hit the bike hard but then burned out on the rowing. Those 8 minutes of burpees were the longest 8 minutes ever.
Had to run first which is my weakest. Hit the bike hard but then burned out on the rowing. Those 8 minutes of burpees were the longest 8 minutes ever.
Posted on 6/13/18 at 11:01 pm to TigerDeacon
Today..
Strict Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Start with strict and climb every set, move to push Press and climb from the last strict press weight and then move to push jerk, climbing from the last push Press weight.
Kept it light since I’m battling some pinched nerve issue in my left rear delt.
Strict Press final weight: 165
Push Press final weight: 190
Push Jerk final weight: 215
My max strict bounces around 210-225 so this workout sucked due to my lingering injuries.
Strict Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1
Start with strict and climb every set, move to push Press and climb from the last strict press weight and then move to push jerk, climbing from the last push Press weight.
Kept it light since I’m battling some pinched nerve issue in my left rear delt.
Strict Press final weight: 165
Push Press final weight: 190
Push Jerk final weight: 215
My max strict bounces around 210-225 so this workout sucked due to my lingering injuries.
Posted on 6/14/18 at 6:59 am to TigerDeacon
Between DL and having to lug plates across the room yesterday, my low back is pretty sore. Snatch and rowing today which is way too similar. I may come up with a pull up/ pushup deal on my own.
Posted on 6/14/18 at 7:11 am to AlxTgr
Yeah. I think I ended up doing like 80 something DLs yesterday. I'm sore af today.
Luckily today's WOD is pretty simple.
Strength
8x3 Squats
WOD
12 min AMRAP
10 Wall Balls
10 Pull-ups
200m Run
Luckily today's WOD is pretty simple.
Strength
8x3 Squats
WOD
12 min AMRAP
10 Wall Balls
10 Pull-ups
200m Run
Posted on 6/14/18 at 8:18 am to Salmon
quote:
Strength 8x3 Squats WOD 12 min AMRAP 10 Wall Balls 10 Pull-ups 200m Run
Needed a quick workout this morning.
Did 4 rounds. Might as well have had cement in my shoes. I’m always slow after a rest day. Doesn’t make sense.
Posted on 6/14/18 at 8:14 pm to CorkSoaker
Didn't make it to a class time, but I went do the Oly WOD myself.
OLY CLASS
A. 1 SNATCH + 3 OHS X 5 ACROSS
B. ROMANIAN SNATCH DEADLIFT 4 X 3 (30X1)
I used 95 lb on the snatch, 135 on Romanian dl.
I also threw in 3 sets of 3 squat cleans at 135 afterwards. Those felt heavy af..
OLY CLASS
A. 1 SNATCH + 3 OHS X 5 ACROSS
B. ROMANIAN SNATCH DEADLIFT 4 X 3 (30X1)
I used 95 lb on the snatch, 135 on Romanian dl.
I also threw in 3 sets of 3 squat cleans at 135 afterwards. Those felt heavy af..
Posted on 6/14/18 at 9:13 pm to Hulkklogan
For strength today 5x5 dumbbell flat bench
2 sets at 80lbs, 2 at 90lbs and 1 set at 100lbs
5x5 single arm dumbbell roll 3 sets at 100lbs, 2 at 105lbs
5x5 incline bench press
5x5 seated cable row
For conditioning
30 min AMRAP
3 reps bench press 10lbs under body weight so 165lb
5 dead hang pull ups
3 power cleans at body weight 175lbs
5 GHD sit ups
2 sets at 80lbs, 2 at 90lbs and 1 set at 100lbs
5x5 single arm dumbbell roll 3 sets at 100lbs, 2 at 105lbs
5x5 incline bench press
5x5 seated cable row
For conditioning
30 min AMRAP
3 reps bench press 10lbs under body weight so 165lb
5 dead hang pull ups
3 power cleans at body weight 175lbs
5 GHD sit ups
This post was edited on 6/14/18 at 10:51 pm
Posted on 6/14/18 at 11:01 pm to Hulkklogan
Did the class workout at noon.
5RFT
10 power cleans 135/95
10 burpees
Kept it at the women’s weight to let this rear delt issue subside.
6:45
Should have gone much faster but my cardio is dragging arse; even with staying unbroken on the cleans.
5RFT
10 power cleans 135/95
10 burpees
Kept it at the women’s weight to let this rear delt issue subside.
6:45
Should have gone much faster but my cardio is dragging arse; even with staying unbroken on the cleans.
This post was edited on 6/14/18 at 11:02 pm
Posted on 6/15/18 at 3:08 pm to LSUAlum2001
Today:
3 RFT
20 push-ups
30 KB swings 53/35
50 DUs
Somewhere around 11:45
My son started doing Crossfit with us this week; trying for 2x per week. I stopped a few times mid workout to encourage him on movements so my time suffered.
He’s been working with Matt Bruce on Oly training 3x per week since December.
3 RFT
20 push-ups
30 KB swings 53/35
50 DUs
Somewhere around 11:45
My son started doing Crossfit with us this week; trying for 2x per week. I stopped a few times mid workout to encourage him on movements so my time suffered.
He’s been working with Matt Bruce on Oly training 3x per week since December.
Posted on 6/18/18 at 5:39 am to LSUAlum2001
Got one in early in the garage this morning
Work to a heavy 3 position clean, then jerk.
High hang, hang, full clean then jerk.
THEN
3 rounds
10 deadlift @245#
100 dubs
Work to a heavy 3 position clean, then jerk.
High hang, hang, full clean then jerk.
THEN
3 rounds
10 deadlift @245#
100 dubs
Posted on 6/18/18 at 8:42 am to CBLSU316
Looking forward to today's workout, but my leftknee justdoesn't feel right. May get a sleeve or something as a precaution.
A.)
Front Squat- 6 sets of 3 Reps ascending in weight (the last rep of each set pause for 3 sec)
B.)
3 Rounds for Time
10 Thrusters (95/65)
30 Double Unders or 90 Singles
500 Meter Row
C.)
3 Rounds
1 Min Plank hold
20 Mountain Climbers eac Leg
A.)
Front Squat- 6 sets of 3 Reps ascending in weight (the last rep of each set pause for 3 sec)
B.)
3 Rounds for Time
10 Thrusters (95/65)
30 Double Unders or 90 Singles
500 Meter Row
C.)
3 Rounds
1 Min Plank hold
20 Mountain Climbers eac Leg
Posted on 6/18/18 at 8:53 am to AlxTgr
Did this one yesterday
10 thrusters @ 115#
50 dubs
8 thrusters
40 dubs
6 thrusters
30 dubs
4 thrusters
20 dubs
2 thrusters
10 dubs
RX was 135 but I’m trying to get back to it, moving and stuff over the past month has limited my gym time.
10 thrusters @ 115#
50 dubs
8 thrusters
40 dubs
6 thrusters
30 dubs
4 thrusters
20 dubs
2 thrusters
10 dubs
RX was 135 but I’m trying to get back to it, moving and stuff over the past month has limited my gym time.
Posted on 6/18/18 at 12:02 pm to AlxTgr
quote:
May get a sleeve or something as a precaution.
Best thing you will ever buy. I always wear knee sleeves on both knees. If it's not too hot, I will even wear them after the workout for awhile. Really seems to help with recovery.
Posted on 6/18/18 at 12:41 pm to AlxTgr
quote:
but my leftknee justdoesn't feel right
quote:
Front Squat
Thrusters
Double Unders
Row
prayers for your knee
Your precaution shouldnt be a knee sleeve, it should be taking a few days off. From someone who tried to work through a knee injury @ CF. Bad idea, havent been the same since. Ended up overcompensating and hurting the other one plus my back
Posted on 6/18/18 at 3:12 pm to GynoSandberg
quote:I think this is good advice. I am not going to take it though because I really hate getting behind. If during any of these movements I feel pain or instability, I have zero problem just walking away. If I complete this one, and my knee gets worse, I'll definitely take some time off.
prayers for your knee
Your precaution shouldnt be a knee sleeve, it should be taking a few days off. From someone who tried to work through a knee injury @ CF. Bad idea, havent been the same since. Ended up overcompensating and hurting the other one plus my back
Posted on 6/18/18 at 8:25 pm to AlxTgr
5x3 deadlifts
315lb, 365lb, 405lb, 425lb, 445lb
for conditioning
20min AMRAP
5 reps overhead press at 95lbs during the first 10mins, second 10mins 3 95lb power snatches.
5 20lb wall balls
5 toes to bars
5 30inch box jumps
315lb, 365lb, 405lb, 425lb, 445lb
for conditioning
20min AMRAP
5 reps overhead press at 95lbs during the first 10mins, second 10mins 3 95lb power snatches.
5 20lb wall balls
5 toes to bars
5 30inch box jumps
Posted on 6/18/18 at 10:12 pm to TigerDeacon
Bought a medium support brace. No pain at all during any part of the workout. Best guess is just soreness from golf on Saturday.
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