re: Daily CrossFit Thread: Workouts and other musings..

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4 Rounds for meters
15 KBS
2min row max meters.

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This probably was not the best one for me to return to after this cold. I almost quit after one round. Feeling better today though.

A.)Overhead Squat- 6 sets of 3 Reps ascending in weight

B.)12 Min AMRAP
rep Scheme 2-4-6-8-10-12…
Overhead Squat (95/65)
Box Jumps (24/20)

C.)5 Rounds
30 sec side Plank each side (back to back)
rest 1 Min b/w Rounds

I like that one.

Hit up Crossfit McComb between hunts. It was a partner workout.
Partner A works
Partner B performs static hold

800m farmers carry at same time 35 kB per arm
100 air squats/plank
90 pull ups/oh plate hold @ 45lb
80 sit ups/ wall sits
70 burpees/hang from bar
60 hand release push ups/handstand
50 team deadlifts @ 225
400m farmers carry

Got through 20 DL at 35:00. Was going to finish but my partner gave up.

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6am
5K row

Noon:
2RFT
200M swim
50 push-ups
100 air squats

3pm
A: Work up to a heavy bench single in every 90 sec for 8 sets
B: Emom x15 5 bench reps at 50% of A

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Row was 23 min this morning. Goal is just to work on long workouts and maintain HR around 65-70%

Swim WOD was 22 min.

Hit 300 on the bench workout and the EMOM was too light so I eventually started adding weight each set and finished at 205x5.

And a snapshot of the biceps with the torn longhead tendons after the bench workout. Eventually the left arm will look more like the right. The coach was making fun of me during the bench workout because I said 50% was too damned light. Created a story on IG just for me. Haha

20 min AMRAP

DB squats
Burpees
Wall ball

Increase reps with each round 1-2-3-4...

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I’m in the process of creating an App similar to the Food App where you shook your phone and it randomly selected a cuisine, price and location. It’ll be called ShakeWOD.

I’ll personalize it so it’ll choose weights based on your own stats and if you want an AMRAP or xRFT based upon the amount of time you have available.

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Finally getting around to this.

Framework is coming together on the looks. Since there are so many variations of workouts it’ll look like this.

Pages: Home, About and WODs, with a subset of pages under WODs for Open, Hero, Girl, AMRAP and RFT workouts.

The Open, Hero and Girl WOD pages will randomly select one of those workouts with a shake. When one is selected it’ll find the workout in a database and post the full workout on the screen. So if Cindy is selected on the Girl page, it’ll show a 20 Min AMRAP of 5 pull-ups, 10 push-ups and 15 squats.

The AMRAP page will have randomizers for Time, Reps and 4 separate movements.

The RFT page will have randomizers for Rounds, Reps and 4 separate movements.

I may add a 4th main page for the user to save a record of a specific workout, but that’ll be the last thing I get to.

Every 4:00 for 5 rounds
9 burpee box jump overs
15 Double KB or DB front squats (35/25)
12 assault bike cals

This is probably going to be less than fun after a week off.

4 rounds:
In 2 minutes
Run 200m
Max pull-ups

Rest 1 min

In 2 minutes
Run 200m
Max DB power clean @ 40lb or 115lb barbell

Rest 1 min

Yup! I couldn’t make it my CrossFit gym so I did the SP workout. This is my last month at the gym.