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Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 4/13/18 at 6:07 pm to Hulkklogan
Posted on 4/13/18 at 6:07 pm to Hulkklogan
15 minutes chipper
0-5 = max effort burpees over bar
5-9 = find 1 rep max power clean
9-12 = max 100m runs
12-14 = max chest 2 bar
14-15 = max deadlifts with max power clean weight
0-5 = max effort burpees over bar
5-9 = find 1 rep max power clean
9-12 = max 100m runs
12-14 = max chest 2 bar
14-15 = max deadlifts with max power clean weight
0
Posted on 4/13/18 at 11:03 pm to LSUmakemewanna
I like it, but it’s long.
60-75 min 3 days per week: Mon, Wed, Fri
I’ll post one of the days here to give you an idea of what it is like.
60-75 min 3 days per week: Mon, Wed, Fri
I’ll post one of the days here to give you an idea of what it is like.
Posted on 4/14/18 at 8:59 am to LSUAlum2001
Here is one of the workouts from this week..
Monday (Session One)
A. Every minute, on the minute, for 4 minutes (4 sets): Snatch Press from Receiving x 5 reps Built over the course of the four sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets): Snatch Balance x 3 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Snatch
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
C. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + Jerk x 1 rep
*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4 @ 85% of 1-RM Clean & Jerk
*Sets 5-6 @ 90% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)
D. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 8 reps
*Set 1 @ 95%% of 8RM Back Squat
*Sets 2-3 @ 90% of 8RM Back Squat
*Set 4 @ 85% of 8RM Back Squat
E. Three sets of: Bent Over Row x 10 reps Rest 90 seconds
Monday (Session One)
A. Every minute, on the minute, for 4 minutes (4 sets): Snatch Press from Receiving x 5 reps Built over the course of the four sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets): Snatch Balance x 3 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Snatch
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
C. Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + Jerk x 1 rep
*Set 1 @ 70% of 1-RM Clean & Jerk
*Set 2 @ 75% of 1-RM Clean & Jerk
*Set 3 @ 80% of 1-RM Clean & Jerk
*Set 4 @ 85% of 1-RM Clean & Jerk
*Sets 5-6 @ 90% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)
D. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 8 reps
*Set 1 @ 95%% of 8RM Back Squat
*Sets 2-3 @ 90% of 8RM Back Squat
*Set 4 @ 85% of 8RM Back Squat
E. Three sets of: Bent Over Row x 10 reps Rest 90 seconds
Posted on 4/14/18 at 11:36 am to LSUAlum2001
Thanks.
That is indeed a bit of volume.
That is indeed a bit of volume.
Posted on 4/14/18 at 9:59 pm to LSUmakemewanna
Double DT today @ 115lbs
Then did a 12 min EMOM, 1 squat clean @ 80%ish of max.
Then did a 12 min EMOM, 1 squat clean @ 80%ish of max.
Posted on 4/15/18 at 3:06 pm to CBLSU316
Sunday
400m run buy in
Then
3 Rounds
12 front squat @ 100#
10 pull-ups
8 push press @ 100#
400m run
400m run buy in
Then
3 Rounds
12 front squat @ 100#
10 pull-ups
8 push press @ 100#
400m run
Posted on 4/16/18 at 8:24 am to CBLSU316
I'll be on the floor this afternoon. Probably after some very embarrassing breaks:
A.)
Back Squat- 6 sets of 5 Reps with a 4 count descent!
B.)
25-20-15-10-5
Wall Balls
Burpees
C.)
100 V-Ups or Gymnastic Crunches AFAP!
A.)
Back Squat- 6 sets of 5 Reps with a 4 count descent!
B.)
25-20-15-10-5
Wall Balls
Burpees
C.)
100 V-Ups or Gymnastic Crunches AFAP!
Posted on 4/16/18 at 11:15 am to AlxTgr
4/16/18
WORKOUT OF THE DAY
5 ROUNDS:
400M RUN
50 DOUBLE UNDERS
I'm gonna be wheezing for quite a while after this one.
WORKOUT OF THE DAY
5 ROUNDS:
400M RUN
50 DOUBLE UNDERS
I'm gonna be wheezing for quite a while after this one.
Posted on 4/16/18 at 12:58 pm to Hulkklogan
Going to try that one today. Thanks!
Posted on 4/16/18 at 1:49 pm to LSUAlum2001
WTF is a "muscle clean"??
Posted on 4/16/18 at 2:18 pm to Barbellthor
There is no re-dip.....so once you pull you don't dip under the bar. You make your pull or extension and go straight up with it.
Think push press vs. push jerk
Think push press vs. push jerk
This post was edited on 4/16/18 at 2:19 pm
Posted on 4/16/18 at 8:55 pm to Hulkklogan
quote:
WORKOUT OF THE DAY
5 ROUNDS:
400M RUN
50 DOUBLE UNDERS
I'm gonna be wheezing for quite a while after this one.
16:28
Did 400m for first 2 rounds but was falling waaaay behind so I scaled to 200m. Did singles the entire time.
Am wheezing
This post was edited on 4/16/18 at 8:56 pm
Posted on 4/17/18 at 12:01 pm to Hulkklogan
I did it in 23 min. Double unders kept getting interrupted because my jump rope hitting my pony tail. Cussing and throwing the rope didn’t help.
Posted on 4/17/18 at 5:28 pm to CorkSoaker
Swapping tomorrow, which is normally my off day, with today. My shoulder is really jacked up and today's WOD is a ton of shoulders.. just warm-up rows were hurting yesterday
Seeing a PT tomorrow morning. Tomorrow's wod is front squats, hopefully that doesn't mess with my shoulder too much.
quote:
Workout of the Day
For Time:
50 Wall Balls (20/14)
50 Power Snatches (75/55)
50 Bar Facing Burpees
50 SDLHP (95/65)
50 Wall Balls
Seeing a PT tomorrow morning. Tomorrow's wod is front squats, hopefully that doesn't mess with my shoulder too much.
This post was edited on 4/17/18 at 6:07 pm
Posted on 4/18/18 at 8:23 am to CorkSoaker
dubs make me throw hissy fits as well
Posted on 4/18/18 at 9:19 am to LSUmakemewanna
Finally bought a rope that was long enough and it sadly did not help my performance. Just hurts a lot worse when I miss
Posted on 4/18/18 at 10:17 am to Pitch To Johnny
Saw the PT.. a shoulder impingement from last week seems to have caused my pain. Had a big knot where my bicep and front delt meet. Dry needled it, boy that was weird. It's sore af now but ROM is better and I can pick up things without much pain. Gave me some exercises to strengthen those muscles.
Also, my elbow issue seems to be early stages of tendonitis. Once my shoulder is healed up we can check more on the elbows, but shoulder pain was stopping proper assessment of elbows.
Rounded back is just from years of bad posture. Going to take a long time of concerted effort stretching, and exercises to fix.
Also, my elbow issue seems to be early stages of tendonitis. Once my shoulder is healed up we can check more on the elbows, but shoulder pain was stopping proper assessment of elbows.
Rounded back is just from years of bad posture. Going to take a long time of concerted effort stretching, and exercises to fix.
This post was edited on 4/18/18 at 10:18 am
Posted on 4/18/18 at 10:21 am to Hulkklogan
first attempt at RX Grace (30 C+J at 135#) and got 5:38
some of the more veteran guys help me out and tell me if that is good or bad
need some reference
some of the more veteran guys help me out and tell me if that is good or bad
need some reference
Posted on 4/18/18 at 7:00 pm to Salmon
Workout of the Day
Max Reps From The Rack
Body Weight Front Squat
X 3, Rest 6 Minutes (20x1)
**Set is over if you pause for more than 2” at the top
Scale: 50-75% of bw, must get at least 7 reps
I did 155
What a doozy. Short, extremely intense sets. First set I took too long on rep 12 so got 11 reps. 2nd set I hit failure on 10, left me shaking head to toe. 3rd set I hit failure at 9, more shaking. Brutal, but really fun if you just attack it.
Max Reps From The Rack
Body Weight Front Squat
X 3, Rest 6 Minutes (20x1)
**Set is over if you pause for more than 2” at the top
Scale: 50-75% of bw, must get at least 7 reps
I did 155
What a doozy. Short, extremely intense sets. First set I took too long on rep 12 so got 11 reps. 2nd set I hit failure on 10, left me shaking head to toe. 3rd set I hit failure at 9, more shaking. Brutal, but really fun if you just attack it.
Posted on 4/19/18 at 4:56 pm to Hulkklogan
quote:Not sure I fully understand this, but looks like something I would like.
Max Reps From The Rack
Body Weight Front Squat
X 3, Rest 6 Minutes (20x1)
**Set is over if you pause for more than 2” at the top
We had a 20 minute partner amrap today(noon) with 53lb
headcutters and 300 meters rows, and even with the partner rest, I am still exhausted at 4:55.
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