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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 8/18/18 at 3:18 pm to tke_swamprat
Posted on 8/18/18 at 3:18 pm to tke_swamprat
Saturday slay sesh
Leg day worked up to 225x3 front squat
Did some accessory leg work after
Conditioning
On the beep every 30 seconds for 10 mins
First beep clean and press 135
Second beep 5 dead hang pull ups
Third beep five wall balls 20 pounds ball
Forth beep 10 sit ups
Then cycle back through so it ends up 5 rounds for each movement
Second conditioning workout
7 min AMRAP
100 foot kettle bell farmers carry then 5 kettle bell deadlifts 75lbs each hand
5 toes to bar
Leg day worked up to 225x3 front squat
Did some accessory leg work after
Conditioning
On the beep every 30 seconds for 10 mins
First beep clean and press 135
Second beep 5 dead hang pull ups
Third beep five wall balls 20 pounds ball
Forth beep 10 sit ups
Then cycle back through so it ends up 5 rounds for each movement
Second conditioning workout
7 min AMRAP
100 foot kettle bell farmers carry then 5 kettle bell deadlifts 75lbs each hand
5 toes to bar
1
Posted on 8/19/18 at 7:35 am to StraightCashHomey21
Sunday funday in my garage
Tempo squats 4x10 (3s????,2s pause,1s???) worked up to 185lbs
Box squats 4x10 worked up to 225lbs
4 rounds:
50ft barbell lunges (1/3 OH, 2/4, Front rack)
10 slamball over shoulder
20 box step ups with 20lb medball
Tempo squats 4x10 (3s????,2s pause,1s???) worked up to 185lbs
Box squats 4x10 worked up to 225lbs
4 rounds:
50ft barbell lunges (1/3 OH, 2/4, Front rack)
10 slamball over shoulder
20 box step ups with 20lb medball
Posted on 8/19/18 at 1:06 pm to tke_swamprat
Yesterday
3 rounds
400 m run
20 cleans 115#
(Alternate 1 Power 1 squat clean for the 20 reps)
3 rounds
400 m run
20 cleans 115#
(Alternate 1 Power 1 squat clean for the 20 reps)
Posted on 8/20/18 at 8:33 am to CBLSU316
Today's fun
Strength:
Build to 1 RPM on bench press
WOD:
1 mile run
50 WBs #20
40 box jumps 24"
30 burpees
20 snatches 115#
1 mile run
Strength:
Build to 1 RPM on bench press
WOD:
1 mile run
50 WBs #20
40 box jumps 24"
30 burpees
20 snatches 115#
1 mile run
This post was edited on 8/20/18 at 8:40 am
Posted on 8/20/18 at 10:42 am to Salmon
I love those but have to be forced to do them
I am such a slow runner that I pace myself through it and just plod through. It is mentally bad to do it in a class setting for me, hell I get back from the last run and everyone is getting in their vehicles
We doing Grace today. My PR is 2:52. It will be fun to see how much I dropped off
I am such a slow runner that I pace myself through it and just plod through. It is mentally bad to do it in a class setting for me, hell I get back from the last run and everyone is getting in their vehicles
We doing Grace today. My PR is 2:52. It will be fun to see how much I dropped off
Posted on 8/20/18 at 10:50 am to Salmon
Similar to mine
1 mile run
50 DB Thrusters
1 mile run
1 mile run
50 DB Thrusters
1 mile run
Posted on 8/20/18 at 11:00 am to TigerDeacon
yesterday....
8x2 hang cleans, one set every 2 minutes for 16 minutes. Worked up to 220.
Not sure what I am going to do today, I dont like the posted WOD so Ill probably do something.
posted WOD
6 Rounds
3 Wall Walks
6 Burpee Pull-Ups
9 Deadlifts (dbell and barbell options)
8x2 hang cleans, one set every 2 minutes for 16 minutes. Worked up to 220.
Not sure what I am going to do today, I dont like the posted WOD so Ill probably do something.
posted WOD
6 Rounds
3 Wall Walks
6 Burpee Pull-Ups
9 Deadlifts (dbell and barbell options)
Posted on 8/20/18 at 1:19 pm to CBLSU316
STRENGTH
EMOM x 10 MINUTES
2 Hang Squat Clean + 1 Front Squat
Build to a Heavy Set of Complex
155lbs
WORKOUT
AMRAP x 10 MINUTES
200m Run
8 Hang Squat Cleans (95/65)
6 rounds
EMOM x 10 MINUTES
2 Hang Squat Clean + 1 Front Squat
Build to a Heavy Set of Complex
155lbs
WORKOUT
AMRAP x 10 MINUTES
200m Run
8 Hang Squat Cleans (95/65)
6 rounds
Posted on 8/20/18 at 10:38 pm to tke_swamprat
For Time:
400m run
75 air squats
50 kettlebell swings
75 air squats
400m run
All wearing 20# vest
Then did 300 dubs for time. (No vest)
400m run
75 air squats
50 kettlebell swings
75 air squats
400m run
All wearing 20# vest
Then did 300 dubs for time. (No vest)
Posted on 8/21/18 at 6:56 am to CBLSU316
3 SETS FOR QUALITY
1:00 H.S. Hold or Partner H.S. Balance
1:00 High Single Leg Step-ups or Pistols
:30 Hollow Hold
:30 Superman (arch hold)
-Rest 1:00-
WORKOUT
7 ROUNDS FOR TIME
12/10 Calorie Bike
10 Box Jumps (24”/20”)
100’ KB FR Walk (53/35)
(18:00 Hard Cap) 16:04
1:00 H.S. Hold or Partner H.S. Balance
1:00 High Single Leg Step-ups or Pistols
:30 Hollow Hold
:30 Superman (arch hold)
-Rest 1:00-
WORKOUT
7 ROUNDS FOR TIME
12/10 Calorie Bike
10 Box Jumps (24”/20”)
100’ KB FR Walk (53/35)
(18:00 Hard Cap) 16:04
Posted on 8/21/18 at 11:35 am to tke_swamprat
First time doing Grace yesterday. It gave me Fran-lung. I had no idea what that was until I googled my symptoms. Damn that burned.
I'd like to do it again, but using an EMOM type deal forcing rest. I had zero problems with the scaled weight-I just got so out of breath I could not continue.
I'd like to do it again, but using an EMOM type deal forcing rest. I had zero problems with the scaled weight-I just got so out of breath I could not continue.
This post was edited on 8/21/18 at 11:35 am
Posted on 8/21/18 at 12:06 pm to AlxTgr
Yesterday's WOD
Workout of the Day
2K Row Time Trial
Then:
Every 3:00 X 5 (climbing)
3 Back Squats
My asthma kicked in really hard during that row. I noticed something was off pretty quickly, felt like I got tired faster than usual, but at about 1200 meters I just couldn't breathe anymore. Luckily my wife was nearby and grabbed my inhaler and I finished it out. 7:58. Worked up to 255 on squats.
Today's WOD:
Workout of the Day
A.) EMOM X 4 (16:00)
M1: 10-12 HS Shoulder taps
M2: 20-30 Singles (left leg only)
M3: 10-12 Plank Shoulder taps
M4: 20-30Singles (right leg only)
B.) 1:00 on/ 2:00 off X 4 (12:00)
Burpee Box Jump Overs
*Rolling count*
Gonna hate this one.
Workout of the Day
2K Row Time Trial
Then:
Every 3:00 X 5 (climbing)
3 Back Squats
My asthma kicked in really hard during that row. I noticed something was off pretty quickly, felt like I got tired faster than usual, but at about 1200 meters I just couldn't breathe anymore. Luckily my wife was nearby and grabbed my inhaler and I finished it out. 7:58. Worked up to 255 on squats.
Today's WOD:
Workout of the Day
A.) EMOM X 4 (16:00)
M1: 10-12 HS Shoulder taps
M2: 20-30 Singles (left leg only)
M3: 10-12 Plank Shoulder taps
M4: 20-30Singles (right leg only)
B.) 1:00 on/ 2:00 off X 4 (12:00)
Burpee Box Jump Overs
*Rolling count*
Gonna hate this one.
Posted on 8/21/18 at 12:18 pm to Hulkklogan
Yesterday wod
6 rds
16 bar facing burpee
8snatch at 155
15 min cap
Finished 3 rounds. Best ive worked that amount of snatches at that high of weight. Love that movement get a little better every time
6 rds
16 bar facing burpee
8snatch at 155
15 min cap
Finished 3 rounds. Best ive worked that amount of snatches at that high of weight. Love that movement get a little better every time
Posted on 8/21/18 at 2:37 pm to AlxTgr
Try this......one clean and jerk every 10 seconds.
Goal is at least 6 minutes but stop at 10 minutes.
I did this once at and made it the full 10 minutes but it gets really shitty around the 6 minute mark.
Goal is at least 6 minutes but stop at 10 minutes.
I did this once at and made it the full 10 minutes but it gets really shitty around the 6 minute mark.
Posted on 8/21/18 at 3:01 pm to CBLSU316
quote:Yeah...that 6 minute mark. My time was 5:57
Try this......one clean and jerk every 10 seconds.
Goal is at least 6 minutes but stop at 10 minutes.
I did this once at and made it the full 10 minutes but it gets really shitty around the 6 minute mark.
Posted on 8/21/18 at 3:39 pm to AlxTgr
Strength did power cleans today instead of squat cleans
Hit 205 a few times
Conditioning
Every 30 secs on the beep for 20 rounds
Odd beeps 3 deadlifts at 225
Even beeps 5 air squats
Then
10 2 min rounds max effort any left over time is your rest
200 meter sprint
5 bench press at 155
Hit 205 a few times
Conditioning
Every 30 secs on the beep for 20 rounds
Odd beeps 3 deadlifts at 225
Even beeps 5 air squats
Then
10 2 min rounds max effort any left over time is your rest
200 meter sprint
5 bench press at 155
Posted on 8/21/18 at 6:46 pm to StraightCashHomey21
For Time:
1 mile run
50 step ups 20” & 50# dbells
30 hang power clean 115#
Step ups blow
1 mile run
50 step ups 20” & 50# dbells
30 hang power clean 115#
Step ups blow
Posted on 8/21/18 at 6:57 pm to CBLSU316
12 min AMRAP
30 double unders
15 overhead squats (95#)
15 handstand push-ups
Got in 4 rounds but kinda disappointed.
Will do abs tonight.
For those that have been doing this a while, have you ever felt like you hit a wall and how did you get over it? I’m at 3 years into CrossFit now, I think I’m pretty solid at it, always one of the top scores out of our box and the 2 other affiliates, but I haven’t been progressing and it’s frustrating. I dunno if I need to change my routing or what, maybe set certain goals? I dunno, but I want to feel like I’m getting better and see results
30 double unders
15 overhead squats (95#)
15 handstand push-ups
Got in 4 rounds but kinda disappointed.
Will do abs tonight.
For those that have been doing this a while, have you ever felt like you hit a wall and how did you get over it? I’m at 3 years into CrossFit now, I think I’m pretty solid at it, always one of the top scores out of our box and the 2 other affiliates, but I haven’t been progressing and it’s frustrating. I dunno if I need to change my routing or what, maybe set certain goals? I dunno, but I want to feel like I’m getting better and see results
This post was edited on 8/21/18 at 6:57 pm
Posted on 8/22/18 at 9:04 am to CocoLoco
Not sure I get this one:
B.)
20 Min AMRAP
100 Alt DB Snatch then
AMRAP
10 Burpees
30 AB Mat Sit Ups
Are the DB snatches like a buy in?
B.)
20 Min AMRAP
100 Alt DB Snatch then
AMRAP
10 Burpees
30 AB Mat Sit Ups
Are the DB snatches like a buy in?
Posted on 8/22/18 at 9:17 am to AlxTgr
WORKOUT
AMRAP x 22 MINUTES
16 Burpees
8 OH Squat (95/65) (135/95)
6 Pull ups or Muscle Ups
Used 75lb on the OHS and did pull ups.
7 rounds + 8
AMRAP x 22 MINUTES
16 Burpees
8 OH Squat (95/65) (135/95)
6 Pull ups or Muscle Ups
Used 75lb on the OHS and did pull ups.
7 rounds + 8
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