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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 8/15/18 at 6:45 pm to tke_swamprat
Posted on 8/15/18 at 6:45 pm to tke_swamprat
Only had 40mins to work out today bc my 4 year old started school
More of a maintenance day in the garage
Worked up to a 185 squat clean
EMOM 10 rounds
1 hang clean at 155
5 push ups
5 air squats
More of a maintenance day in the garage
Worked up to a 185 squat clean
EMOM 10 rounds
1 hang clean at 155
5 push ups
5 air squats
0
Posted on 8/15/18 at 7:26 pm to tke_swamprat
Thanks for the heads up.
Any CFG 2018 gear in stock?
Any CFG 2018 gear in stock?
Posted on 8/15/18 at 8:16 pm to LSUAlum2001
Maybe 1 or 2 shirts.
I grabbed some shorts and a pair of Nano 8’s. I love my Metcons but hard to pass up shoes for $55.
I grabbed some shorts and a pair of Nano 8’s. I love my Metcons but hard to pass up shoes for $55.
This post was edited on 8/15/18 at 8:20 pm
Posted on 8/15/18 at 8:22 pm to tke_swamprat
I was close to ordering some Nanos. I’ll see what’s available.
Tomorrow’s workour includes bench, but I can’t bench due to the rib so I’ll run by the store.
Tomorrow’s workour includes bench, but I can’t bench due to the rib so I’ll run by the store.
Posted on 8/15/18 at 8:25 pm to LSUAlum2001
Workout of the Day
A. 3 rounds for quality
20 Glute bridges
10/s RB Single leg RDL and row
10/s Clamshells
B. Every 3:00 X 5 (15:00)
2 Deadlifts (climbing)
C.“Diane”
21-15-9
Deadlifts (225/155)
Handstand Pushups
A different coach did programming this month and it's interesting to see the difference.
I went a bit too heavy on part B and wore myself out a bit. I worked up to 255 for 2. Then dropped down to 185 for Diane, but it felt way heavier than I expected. I got 15 reps unbroken in round one, then did 3 sets of 5 in round 2, and then 5 reps and 4 reps in round 3. Finish in 4:25.
Eta we did seated DB OH press for scale in place of hspu. I did 20lb DBs
A. 3 rounds for quality
20 Glute bridges
10/s RB Single leg RDL and row
10/s Clamshells
B. Every 3:00 X 5 (15:00)
2 Deadlifts (climbing)
C.“Diane”
21-15-9
Deadlifts (225/155)
Handstand Pushups
A different coach did programming this month and it's interesting to see the difference.
I went a bit too heavy on part B and wore myself out a bit. I worked up to 255 for 2. Then dropped down to 185 for Diane, but it felt way heavier than I expected. I got 15 reps unbroken in round one, then did 3 sets of 5 in round 2, and then 5 reps and 4 reps in round 3. Finish in 4:25.
Eta we did seated DB OH press for scale in place of hspu. I did 20lb DBs
This post was edited on 8/15/18 at 8:27 pm
Posted on 8/15/18 at 8:30 pm to LSUAlum2001
I just saw the website is offering the same deal. Wish I would have known that bc the website has some better shoe colors.
Nanos have a softer sole for sure. And the shoe has great reviews.
Nanos have a softer sole for sure. And the shoe has great reviews.
Posted on 8/15/18 at 9:03 pm to tke_swamprat
Oh thanks for that, RIP my bank account
Posted on 8/16/18 at 11:36 am to Hulkklogan
WORKOUT
In Tabata Format Complete…(:20 on/:10 off)
30 Back Squat (155/105) (3:00 Cap)
-:30 Transition-
60 Pull-ups (4:00 Min Cap)
-:30 Transition-
80 Wall Balls (20/14) (5:00 min Cap)
-:30 Transition-
200 Double Unders (6:00 min Cap)
In Tabata Format Complete…(:20 on/:10 off)
30 Back Squat (155/105) (3:00 Cap)
-:30 Transition-
60 Pull-ups (4:00 Min Cap)
-:30 Transition-
80 Wall Balls (20/14) (5:00 min Cap)
-:30 Transition-
200 Double Unders (6:00 min Cap)
Posted on 8/16/18 at 1:48 pm to tke_swamprat
Strength
5x5 bench press
185,185,195,205,215
Then 225x3
Single arm dumbbell row 4 sets of 5
100,100,110,110
Conditioning with my plate carrier on
20min AMRAP
5 push-ups
5 pull ups
20 foot overhead kettle bell walking lunges 35lbs each hand
5 kettle bell deadlifts 75lbs each hand
5x5 bench press
185,185,195,205,215
Then 225x3
Single arm dumbbell row 4 sets of 5
100,100,110,110
Conditioning with my plate carrier on
20min AMRAP
5 push-ups
5 pull ups
20 foot overhead kettle bell walking lunges 35lbs each hand
5 kettle bell deadlifts 75lbs each hand
Posted on 8/16/18 at 8:00 pm to StraightCashHomey21
OLY CLASS
A.) Full Grip Front Squat + Pause Split Jerk: (3+3) x 4
Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips)
B.) Squat Clean + Front Squat+ Push Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2
C.) Clean Deadlift (No Straps No Hook Grip) 4×3. Heavy as possible.
A) 65x1, 85x3
B)115, 135
C)225
A.) Full Grip Front Squat + Pause Split Jerk: (3+3) x 4
Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips)
B.) Squat Clean + Front Squat+ Push Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2
C.) Clean Deadlift (No Straps No Hook Grip) 4×3. Heavy as possible.
A) 65x1, 85x3
B)115, 135
C)225
Posted on 8/17/18 at 7:18 am to Hulkklogan
A.)
3 and 3’s- 6 sets of 3 Behind the Neck Push Press followed by 3 Overhead Squats ascending in weight
B.)
Partner Wod
For Time
60 DB STOH (50/30)
50 Alt DB Snatch (50/30)
40 DB Front Squats (50/30)
30 DB Hang Cleans (50/30)
20 DB Burpees (50/30)
100 Meter DB Walking Lunge (both partners same time)
3 and 3’s- 6 sets of 3 Behind the Neck Push Press followed by 3 Overhead Squats ascending in weight
B.)
Partner Wod
For Time
60 DB STOH (50/30)
50 Alt DB Snatch (50/30)
40 DB Front Squats (50/30)
30 DB Hang Cleans (50/30)
20 DB Burpees (50/30)
100 Meter DB Walking Lunge (both partners same time)
Posted on 8/17/18 at 7:31 am to tigerfoot
STRENGTH
3 SETS
8 Deadlift (30X1)
*Super set with...
8 Bench Press (30X1)
(If no bench, sub DB Floor Press)
WORKOUT
AMRAP x 9 MINUTES
16 KB Deadlifts (53/35) used 44lb KB
12 HR Push-ups
8 Double Russian KB Swings
3 SETS
8 Deadlift (30X1)
*Super set with...
8 Bench Press (30X1)
(If no bench, sub DB Floor Press)
WORKOUT
AMRAP x 9 MINUTES
16 KB Deadlifts (53/35) used 44lb KB
12 HR Push-ups
8 Double Russian KB Swings
Posted on 8/17/18 at 11:11 am to tke_swamprat
How I began my day:
12:00 as many Cals as possible
200 WBs
ME Row
Cool Down:
10-15min
10 Heavy DB stict press
15 Heavy RKBs
30 Double unders
(repeat till time expires)
I don't plan on walking this weekend.
12:00 as many Cals as possible
200 WBs
ME Row
Cool Down:
10-15min
10 Heavy DB stict press
15 Heavy RKBs
30 Double unders
(repeat till time expires)
I don't plan on walking this weekend.
Posted on 8/17/18 at 8:22 pm to TigerDeacon
10-9-8-7-6-5-4-3-2-1 Power Cleans 185/135
1-2-3-4-5-6-7-8-9-10 TTBs
Dialed the cleans down to 145 to protect this rib problem, but the TTBs were really the issue after the round of 4. Felt like someone jabbed a knife in my chest every time I dropped down on TTB and I almost quit going to the 6 Cleans. Took some huge breaks after every TTB round beyond the 4s
14:59... 1 sec under the cap.
1-2-3-4-5-6-7-8-9-10 TTBs
Dialed the cleans down to 145 to protect this rib problem, but the TTBs were really the issue after the round of 4. Felt like someone jabbed a knife in my chest every time I dropped down on TTB and I almost quit going to the 6 Cleans. Took some huge breaks after every TTB round beyond the 4s
14:59... 1 sec under the cap.
This post was edited on 8/17/18 at 9:03 pm
Posted on 8/17/18 at 8:42 pm to tigerfoot
100 meters walking lunges w 50 lb dumbbells
Blows. It was Africa hot outside
That is all.
Blows. It was Africa hot outside
That is all.
Posted on 8/18/18 at 8:43 am to tigerfoot
400 m run
100SU
50 wall balls
40 push ups
30 sit up
20 pull ups
10 burpees
20 pull ups
30 sit ups
40 push ups
50 wall balls
100 SU
28:29
100SU
50 wall balls
40 push ups
30 sit up
20 pull ups
10 burpees
20 pull ups
30 sit ups
40 push ups
50 wall balls
100 SU
28:29
Posted on 8/18/18 at 9:14 am to CorkSoaker
You didn’t do another 400m run after? Lame! Haha! Just messing. I like those workouts.
Posted on 8/18/18 at 10:09 am to tke_swamprat
Honestly, didn’t even think about it. Probably will next time. I like that idea.
I hadn’t done a single wall ball in a while (probably months). Need to do those more often for sure.
Posted on 8/18/18 at 10:38 am to CorkSoaker
7 rounds
250m row
8 wall balls
6 toes to bar
4 hand stand push ups
2 hang snatch (115#)
Then did a few muscle ups after
250m row
8 wall balls
6 toes to bar
4 hand stand push ups
2 hang snatch (115#)
Then did a few muscle ups after
Posted on 8/18/18 at 12:45 pm to CocoLoco
Partner WOD
Row 1k meter alt every 250m
50 Dumbbell thrusters 35lb
50 box jump overs 24in
50 sit-ups
50 cal bike
50 burpees
50 wall balls
1 mile run alt every 400m
28:50
Row 1k meter alt every 250m
50 Dumbbell thrusters 35lb
50 box jump overs 24in
50 sit-ups
50 cal bike
50 burpees
50 wall balls
1 mile run alt every 400m
28:50
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