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Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 6/25/18 at 8:02 pm to AlxTgr
Posted on 6/25/18 at 8:02 pm to AlxTgr
I had foundations today then
8 min AMRAP
10 wall balls
8 sit ups
6 burpees
100m run
Foundations again tomorrow afternoon then I’ll be a normal 5am person. I hate late afternoon workouts.
8 min AMRAP
10 wall balls
8 sit ups
6 burpees
100m run
Foundations again tomorrow afternoon then I’ll be a normal 5am person. I hate late afternoon workouts.
1
Posted on 6/25/18 at 8:13 pm to tke_swamprat
Workout of the Day
Front Squat
1-1-1-1-1-1-1-1-1-1
*Starting with an empty barbell, you have 10 lifts to establish a heavy single for the day.
I started at 95lb. I didn't think about it too hard, but 95lb was too light to start and increment by 10lb. My max FS is a bit above 225, or just around it. I made a couple of larger jumps to get to 225 on my last rep, but I think I had more in the tank and could've PR'd had I not started at 95. All the way up to 205 my form was on point, no thoracic rounding at all, elbows up high. At 225 when I dropped down I noticed I immediately fell into my older pattern and dropped my elbows forward a little bit.. but I managed to recover on the way up and got it.. it didn't feel bad at all. Disappointed that I didn't truly max out and PR.
Front Squat
1-1-1-1-1-1-1-1-1-1
*Starting with an empty barbell, you have 10 lifts to establish a heavy single for the day.
I started at 95lb. I didn't think about it too hard, but 95lb was too light to start and increment by 10lb. My max FS is a bit above 225, or just around it. I made a couple of larger jumps to get to 225 on my last rep, but I think I had more in the tank and could've PR'd had I not started at 95. All the way up to 205 my form was on point, no thoracic rounding at all, elbows up high. At 225 when I dropped down I noticed I immediately fell into my older pattern and dropped my elbows forward a little bit.. but I managed to recover on the way up and got it.. it didn't feel bad at all. Disappointed that I didn't truly max out and PR.
Posted on 6/25/18 at 8:51 pm to AlxTgr
Try this.....I couldn’t do dubz for like 2yrs and someone told me to try this and they just clicked.
Pick a point on the ceiling and focus on it. Not looking straight up but not straight ahead......lift your head like 75% of the way up.
It may not work for you but it just made them click for me.
Pick a point on the ceiling and focus on it. Not looking straight up but not straight ahead......lift your head like 75% of the way up.
It may not work for you but it just made them click for me.
Posted on 6/25/18 at 10:12 pm to CBLSU316
Thanks. I'll give that a try.
This happened to me on 4 and 5 of my 5 rep max of 245 today. 5 was so bad I think all the weight was on my wrists. Felt bad.
quote:
All the way up to 205 my form was on point, no thoracic rounding at all, elbows up high. At 225 when I dropped down I noticed I immediately fell into my older pattern and dropped my elbows forward a little bit.. but I managed to recover on the way up and got it.. it didn't feel bad at all. Disappointed that I didn't truly max out and PR.
This happened to me on 4 and 5 of my 5 rep max of 245 today. 5 was so bad I think all the weight was on my wrists. Felt bad.
Posted on 6/25/18 at 10:53 pm to Hulkklogan
I worked up to 285 and tried 300 on my 10th and final set but failed.
The knee issue makes me go slower, more like a tempo front squat, and I just couldn’t get a good breath before starting; bailing both times.
Previous max is 335, but I think 305 was doable today if my breathing was on point.
The knee issue makes me go slower, more like a tempo front squat, and I just couldn’t get a good breath before starting; bailing both times.
Previous max is 335, but I think 305 was doable today if my breathing was on point.
This post was edited on 6/25/18 at 10:54 pm
Posted on 6/26/18 at 7:13 am to LSUAlum2001
Tuesday 06.26.18
Skill
Rope Climb
Seated Sled Pull w/ Rig
WOD
5 Rounds
Seated Sled Pull w/ Rig
10 Burpees
15 Calories
Rest 2 mins between rounds
I like sled pulls. Should be a fun WOD today.
Skill
Rope Climb
Seated Sled Pull w/ Rig
WOD
5 Rounds
Seated Sled Pull w/ Rig
10 Burpees
15 Calories
Rest 2 mins between rounds
I like sled pulls. Should be a fun WOD today.
Posted on 6/26/18 at 8:43 am to LSUAlum2001
Our guy didn't list a weight for the Z presses. I assume it's 45/35. My shoulders will be dying tonight:
A.)DB Strict Press- 6 sets of 8-10 Reps AHAP
superset with 10 Lateral Raise AHAP
B.)For time
Calorie Row (50/40)
100 Z Press
Calorie Row (50/40)
C.)3 Rounds
10 Toes to Bar
20 Slam Balls (20/14)
A.)DB Strict Press- 6 sets of 8-10 Reps AHAP
superset with 10 Lateral Raise AHAP
B.)For time
Calorie Row (50/40)
100 Z Press
Calorie Row (50/40)
C.)3 Rounds
10 Toes to Bar
20 Slam Balls (20/14)
Posted on 6/26/18 at 8:47 am to AlxTgr
Workout of the Day
20 Minute AMRAP
4 L Pull Ups
6 Strict HSPU
20 DB Snatches (50/35)
I haven't the faintest clue what the scale will be for L pull-ups.
20 Minute AMRAP
4 L Pull Ups
6 Strict HSPU
20 DB Snatches (50/35)
I haven't the faintest clue what the scale will be for L pull-ups.
Posted on 6/26/18 at 9:06 am to Hulkklogan
quote:When I cannot do two of the three, I just don't go. I need to try HSPUs again. I may be able to do one now
4 L Pull Ups
6 Strict HSPU
Posted on 6/26/18 at 9:09 am to Hulkklogan
quote:
I haven't the faintest clue what the scale will be for L pull-ups.
L hangs or L sits or knee pull ups or knee hangs or knee sits
lots of progressions
Posted on 6/26/18 at 9:17 am to Salmon
I did a Google search and saw a list of progressions, mostly just wondering what they will prescribe as progressions. My guess is L-hangs.
Posted on 6/26/18 at 9:35 am to Hulkklogan
Depends on what the coach wants you to be focusing on during this meso cycle. If it's pulling strength then strict pullups. If it's core, then knee raises to one leg l holds to l holds.
Posted on 6/26/18 at 5:33 pm to Hulkklogan
Client called right before I was headed to the gym so I didn’t get there in time to do the noon workout.
So I benched.
Flat
Incline DB Pullovers
DB Lateral raises
Barbell Front raises.
So I benched.
Flat
Incline DB Pullovers
DB Lateral raises
Barbell Front raises.
Posted on 6/26/18 at 5:42 pm to LSUAlum2001
First day back at it after being away for six days
nothing crazy
first workout
15mins EMOM 2 deadlifts @ 315lb
second workout
10mins EMOM 1 power snatch @ 95lbs and 5 toes to bar
third workout
7min AMRAP 5 overhead press @ 95lbs , 4 medicine bar over the shoulder tosses with 50lb ball, and 5 GHDs
nothing crazy
first workout
15mins EMOM 2 deadlifts @ 315lb
second workout
10mins EMOM 1 power snatch @ 95lbs and 5 toes to bar
third workout
7min AMRAP 5 overhead press @ 95lbs , 4 medicine bar over the shoulder tosses with 50lb ball, and 5 GHDs
Posted on 6/26/18 at 8:20 pm to StraightCashHomey21
More instructions/work on different lifts.
We just did the last part of the workout.
12 min time cap:
DU 100,80,60,40,20 (did singles)
Clean and Jerk 15, 12, 9, 6, 3 (65lbs)
I plan on taking most of the lifts light to get comfortable doing the movements.
We just did the last part of the workout.
12 min time cap:
DU 100,80,60,40,20 (did singles)
Clean and Jerk 15, 12, 9, 6, 3 (65lbs)
I plan on taking most of the lifts light to get comfortable doing the movements.
Posted on 6/26/18 at 8:38 pm to Hulkklogan
quote:
Workout of the Day
20 Minute AMRAP
4 L Pull Ups
6 Strict HSPU
20 DB Snatches (50/35)
202 reps.
Did negatives for pull ups and box hspu. 35lb db
Posted on 6/26/18 at 10:04 pm to LSUAlum2001
I have to give a shout out of appreciation to Crossfit. I'm a garage gym guy but my wife has been crossfiting for 7 months now. It's been great for her as a homeschooling mom of 4 to get out of the house not to mention the benefits to her figure. It's aways interesting to hear about the workouts when she gets home. Crossfit seems like its got a good thing going.
This post was edited on 6/26/18 at 10:26 pm
Posted on 6/27/18 at 7:54 am to arktiger28
AMRAP
25 cal row
20 sit-ups
15 burpees
4 full rounds + row/sit-ups. Got 1 burpee in before time expired
25 cal row
20 sit-ups
15 burpees
4 full rounds + row/sit-ups. Got 1 burpee in before time expired
Posted on 6/27/18 at 9:42 am to tke_swamprat
My quads are still super sore from Monday, and lookie what we have today:
A.)Bulgarian Split Squat- 6 sets of 8 Reps each Leg
superset with 10 reps single leg Romanian Deadlifts with DB
B.)12 Min AMRAP
10 DB Deadlifts (50/30)
10 Burpee Pull Ups
20 AB Mat Sit Ups
A.)Bulgarian Split Squat- 6 sets of 8 Reps each Leg
superset with 10 reps single leg Romanian Deadlifts with DB
B.)12 Min AMRAP
10 DB Deadlifts (50/30)
10 Burpee Pull Ups
20 AB Mat Sit Ups
Posted on 6/27/18 at 11:09 am to AlxTgr
Minute 0:00-8:00
15 burpees over bar
40 deadlifts (135/95)
15 burpees over bar
40 deadlifts
15 burpees over bar
1 minute rest
9:00-17:00
100 alt DB snatch (RX is heaviest you can complete)
15 burpees over bar
40 deadlifts (135/95)
15 burpees over bar
40 deadlifts
15 burpees over bar
1 minute rest
9:00-17:00
100 alt DB snatch (RX is heaviest you can complete)
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