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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 4/2/18 at 9:18 am to AlxTgr
Posted on 4/2/18 at 9:18 am to AlxTgr
Some sort of warmup: Bike, Jog, Row and stretching.
Start with an empty barbell and do a set of 5, sitting in a deep squat for 5-10 secs at each rep.
For me it would be something like..
45x5 (5-10 sec pause at the bottom)
135x5
185x5
225x3
..and then hit singles until I’m done.
Start with an empty barbell and do a set of 5, sitting in a deep squat for 5-10 secs at each rep.
For me it would be something like..
45x5 (5-10 sec pause at the bottom)
135x5
185x5
225x3
..and then hit singles until I’m done.
This post was edited on 4/2/18 at 9:22 am
1
Posted on 4/2/18 at 9:26 am to LSUAlum2001
quote:Yeah, that is on the board every day.
Some sort of warmup: Bike, Jog, Row and stretching.
quote:
Start with an empty barbell and do a set of 5, sitting in a deep squat for 5-10 secs at each rep.
For me it would be something like..
45x5 (5-10 sec pause at the bottom)
135x5
185x5
225x3
..and then hit singles until I’m done.
Posted on 4/2/18 at 8:59 pm to AlxTgr
Took another day off today but hit a short chest workout..
Bench: Warmups, 225x10x3
Incline: 190x10x3
Feeling weak these last few weeks on bench. Diet has been off and I need to be more consistent with both diet and lifting.
Tomorrow I’ll hit a CF workout and follow it up with back squats.
Bench: Warmups, 225x10x3
Incline: 190x10x3
Feeling weak these last few weeks on bench. Diet has been off and I need to be more consistent with both diet and lifting.
Tomorrow I’ll hit a CF workout and follow it up with back squats.
Posted on 4/2/18 at 9:03 pm to LSUAlum2001
15 push jerk 185#
10 power clean 185#
30 bar facing burpee
10 power clean 185#
15 push jerk 185#
10 power clean 185#
30 bar facing burpee
10 power clean 185#
15 push jerk 185#
Posted on 4/3/18 at 9:36 am to LSUAlum2001
I must have had one of those low energy days. My one rep max on front squat was a number I've done in a 3 set deal before. In the WOD, I was DFL and maybe had one comfortable minute out of 20 
Posted on 4/3/18 at 11:04 am to AlxTgr
We have an 18 min AMRAP:
200m run
1 HSPU
repeat and +1 on the HSPU each round.
Started a squat cycle yesterday, so I'm excited to start back with a regular squatting regiment.
200m run
1 HSPU
repeat and +1 on the HSPU each round.
Started a squat cycle yesterday, so I'm excited to start back with a regular squatting regiment.
Posted on 4/3/18 at 11:25 am to LSUmakemewanna
quote:
AMRAP
quote:
200m run
1 HSPU
quote:
+1 on the HSPU each round.
"Alx, what did you get?"
"That would be 1"
Posted on 4/3/18 at 11:33 am to LSUmakemewanna
yesterday was
7 min AMRAP:
3 KBS 53#
3 Goblet Squats 53#
3 Burpees
6...
6..
6...
9...
etc
135 reps.
Those short, quick, all out WODs kill me.
7 min AMRAP:
3 KBS 53#
3 Goblet Squats 53#
3 Burpees
6...
6..
6...
9...
etc
135 reps.
Those short, quick, all out WODs kill me.
Posted on 4/3/18 at 1:21 pm to Salmon
Almost looking forward to today after yesterday's misery:
A.)Standing Strict DB Press- 6 sets of 8 Reps AHAP-superset each set with 10 Lateral Raise AHAP
B.)21-15-9
Power Snatch (75/45)
Cal Row
30 Double Unders or 90 Singles after each Round
C.)100 V Ups or Gymnastic Crunches AFAP!
A.)Standing Strict DB Press- 6 sets of 8 Reps AHAP-superset each set with 10 Lateral Raise AHAP
B.)21-15-9
Power Snatch (75/45)
Cal Row
30 Double Unders or 90 Singles after each Round
C.)100 V Ups or Gymnastic Crunches AFAP!
Posted on 4/3/18 at 6:38 pm to AlxTgr
2 Rounds
28 Front Squats @ 135
14 strict pull-ups (substitute for muscle ups because I can’t do them in my garage.)
Light snatch work
3-3-3-3
Drop and reset each rep
28 Front Squats @ 135
14 strict pull-ups (substitute for muscle ups because I can’t do them in my garage.)
Light snatch work
3-3-3-3
Drop and reset each rep
This post was edited on 4/3/18 at 7:06 pm
Posted on 4/3/18 at 7:51 pm to CBLSU316
5 RFT
200m run
50 DUs
1min hollow hold
I scaled DUs to 3 singles, 1 DU for the first 2 rounds to get some practice. Those counted as 10 reps. Then I switched to all singles. Finished in 19:33.
After that I hit up the extra optional programming that GCF is starting.
Rear leg raised split squat, unweighted, for Max reps. 11 reps each leg.
Bench press 1rm - 185
Went on vacation wed-mon. Starting a new round of a cut today. Trying to lose 12 pounds in 12 weeks.
200m run
50 DUs
1min hollow hold
I scaled DUs to 3 singles, 1 DU for the first 2 rounds to get some practice. Those counted as 10 reps. Then I switched to all singles. Finished in 19:33.
After that I hit up the extra optional programming that GCF is starting.
quote:
This is how it works:
-Read the board and decide if you are beginner, intermediate, or advanced. You must decide this for each domain (gymnastics, aerobic, and strength).
-Throughout the week complete each section at your own pace. You can break it up throughout the week or do it during 1 or 2 sessions. It's up to you.
-Journal your results. You will need them in the future.
-Each week the board will change so make sure you get it in!
Rear leg raised split squat, unweighted, for Max reps. 11 reps each leg.
Bench press 1rm - 185
Went on vacation wed-mon. Starting a new round of a cut today. Trying to lose 12 pounds in 12 weeks.
This post was edited on 4/3/18 at 7:58 pm
Posted on 4/5/18 at 9:54 am to Hulkklogan
Partner wod today that involves running with a damn ball. I need to choose my class wisely. Someone is getting a shitty partner that will make them do push ups for a long time.
Posted on 4/5/18 at 10:37 am to AlxTgr
Going to Oly class today.
1 SQUAT CLEAN + 1 HANG SQUAT CLEAN X 5 ACROSS
Then a 1 mile run for the extra programming.
1 SQUAT CLEAN + 1 HANG SQUAT CLEAN X 5 ACROSS
Then a 1 mile run for the extra programming.
Posted on 4/5/18 at 8:32 pm to LSUAlum2001
Did some shoulder work today..
Warmups
Strict press: 155x4, 170x4, 175x4
Side Raises: 25x8, 30x8, 35x8
Front Raises: 35x8, 40x8, 45x8
Single Arm Barbell Press: 55x8, 60x8, 65x8
Rear DB Raises: 25x8x3
On the side, front and single arm movements, I used a short 5lb OSO Barbell. I don’t have a complete DB set at home and the longer bar added a balance aspect to the movements which I felt was very helpful in the lifts. Trying to bulletproof the shoulders.
Tomorrow:
Cindy 20 Min AMRAP
5 pull-ups
10 push-ups
15 air squats
Warmups
Strict press: 155x4, 170x4, 175x4
Side Raises: 25x8, 30x8, 35x8
Front Raises: 35x8, 40x8, 45x8
Single Arm Barbell Press: 55x8, 60x8, 65x8
Rear DB Raises: 25x8x3
On the side, front and single arm movements, I used a short 5lb OSO Barbell. I don’t have a complete DB set at home and the longer bar added a balance aspect to the movements which I felt was very helpful in the lifts. Trying to bulletproof the shoulders.
Tomorrow:
Cindy 20 Min AMRAP
5 pull-ups
10 push-ups
15 air squats
This post was edited on 4/5/18 at 8:34 pm
Posted on 4/5/18 at 8:53 pm to LSUAlum2001
Prepping for Murph just might kill me. Murph is definitely gonna kill me if I do it. DED
Posted on 4/5/18 at 9:12 pm to Hulkklogan
Murph is fun.
Goal this year for me is sub 45.
Goal this year for me is sub 45.
Posted on 4/5/18 at 10:02 pm to LSUAlum2001
Today was fun.
Barbell was
Muscle Clean and Tall Clean (1+1) x 7 working up
Tempo Cleans 1 x 7 working up
WOD was 30 BS @ 50% of our recent heavy single test
5 min cap. If you rack the barbell, must take a minute rest.
Finished off with a 10 min EMOM
5 single arm Dumbbell shoulder to overhead (50/35)
Remainder max cal on assault bike
Feelin the burn.
Barbell was
Muscle Clean and Tall Clean (1+1) x 7 working up
Tempo Cleans 1 x 7 working up
WOD was 30 BS @ 50% of our recent heavy single test
5 min cap. If you rack the barbell, must take a minute rest.
Finished off with a 10 min EMOM
5 single arm Dumbbell shoulder to overhead (50/35)
Remainder max cal on assault bike
Feelin the burn.
Posted on 4/5/18 at 10:47 pm to LSUmakemewanna
OHS 4x3 @ 80% of max
WOD
DB Snatch (50lb)
Box Jump (I did 30inch jumps)
Toes to bar
15 min AMRAP
15-12-9-6-3-3-6-9-12-15
I was about to start the 2nd round of 12 when the timer hit. I was smoked
WOD
DB Snatch (50lb)
Box Jump (I did 30inch jumps)
Toes to bar
15 min AMRAP
15-12-9-6-3-3-6-9-12-15
I was about to start the 2nd round of 12 when the timer hit. I was smoked
This post was edited on 4/5/18 at 10:49 pm
Posted on 4/6/18 at 8:30 am to BamaMan45
Not sure if i can make it today, but I'd really like to make it through one of these doing all toe to bar instead of knee ups. I have a feeling I'll be so tired my form will break down and I'll be forced back into knee ups.
A.)
10 min EMOM
3 Clean and Jerks AHAP
B.)
5 Rounds for Time
10 Hang Power Cleans (95/65)
10 Front Squats (95/65)
10 Toes to Bar
C.)
100 V-Ups or Gymnastics Crunches
A.)
10 min EMOM
3 Clean and Jerks AHAP
B.)
5 Rounds for Time
10 Hang Power Cleans (95/65)
10 Front Squats (95/65)
10 Toes to Bar
C.)
100 V-Ups or Gymnastics Crunches
Posted on 4/6/18 at 9:06 am to AlxTgr
got this one today
For Time
20 Hang Power Cleans @ 95#
30 Pistols
15 Hang Power Cleans @ 135#
30 Pistols
10 Hang Power Cleans @ 185#
30 Pistols
For Time
20 Hang Power Cleans @ 95#
30 Pistols
15 Hang Power Cleans @ 135#
30 Pistols
10 Hang Power Cleans @ 185#
30 Pistols
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