Crossfit???

Just registered for Endurance cycling trainer course too

 

Yesterday was rough. We did and Every Minute on the Minute Workout for 20 mins.
On odd minutes we would do 3 Power Snatches then 3 Overhead Squats. I used 95lbs.
On even minutes you would do 12 Kettle Bell Swings at 70lbs. It was rough the kettle bell swings were getting rough because I was sweating so much I was losing my grip. So after about 6-8 swings each round I would have to set it down just to dry my hands off. It was brutal.

 

WOD – For Time

• 900m Run
• 21 Deadlifts (205#)
• 21 Box Jumps(Games rx -30″)
• 600m Run
• 15 Deadlifts
• 15 Box Jumps
• 300m Run
• 9 Deadlifts
• 9 Box Jumps

-------------------------------------------

Crushed it ... 13:05

 

More chalk!!

 

I chalked between ever round. I was sweating my ass off. I almost lost the bell a couple times. But fought thru it.
Yesterdays WOD
4 2min AMRAP
You would run 400m, then when you got back you would do as many hand-release pushups as you could in the rest of the 2 minutes. You would then rest 2 minutes then go again. THis WOD was right up my alley. I'm very good with runs. I was averaging about 1:15-1:25 on my runs. Ended up with 59 push ups total. My rounds were 20, 14,13,12. That was good for one of the best scores for the day.

 

06/03/12 WOD

For time: 34:32

100 135lb Deadlifts
100 Push-ups
100 Squats
100 Pull-ups

Row 100 meters between sets.

Next time, I'm gonna take the rowing out and put in 25 sit ups between sets.

 

Squat warm up 3x3: 315, 335, 365
then Holbrook: 10 rounds for time:
5 thrusters @115
10 pullups
100m sprint
rest 1 minute between rounds
16:47

whooped me good

 

Had an awesome WOD today. Worked 3 position snatches for strength. Was able to do 155 from the high hang, stoked on that one.
WOD
5 rounds
3 Muscle Ups
18 Wall Balls
My time was 9:05. Had a hard time linking my muscle ups together. But this is only the second time I have done muscle ups in a WOD. By the last round my legs were toast. I was catching my muscle ups super deep and having to dip myself out, but I have never failed on one though. So I'll take it.

 

Today was rough one. Hit a double WOD. My buddy and I hiked Koko Head crater today, tough little hike. When we got to the to we brought rings up and did a small WOD. We did 5 rounds of 10 burpees and 3 muscle ups.
Then tonight went to my box and hit another WOD, we did the Crossfit Total, max out of back squat, shoulder press and dead lift.
Back Squat: 305 (30lb PR)
Shoulder Press: 135 (10lb PR)
Dead lift: 405 (40lb PR)
Total: 845
Super stoked thought I was going to struggle today after the hike and mini WOD, but I was pump to PR on each lift. I probably could have squatted a little more and I definitely had more left in the dead lift. My shoulder press is by far my weakest.

 

Lets see...Saturday was "Hope". I think it may be tougher than FGB! FGB I managed 301 reps the last time I did it. Hope.... I struggled for 202!!! ugh.

 

I got 231 on Saturday. I sandbagged on burpees on power snatches then killed it on box jumps. My scores for box jumps were 38,31,37. So nearly half my reps came from there. That WOD was rough.

 

Oh no... a crossfit thread... i am gonna be addicted



subscribed

 

Did a random WOD at work today.

50 sit ups
50 pull ups
50 push press @ 75lbs
50 squats
500m row
Run 1/2 mile

It put me into one wicked nap afterwards haha.

 

Damn you are a beast! It took me 41 minutes!

I'm already on my third week of doing Crossfit. In less than three weeks I have gone from a 38 inch waist to a 35 inch waist.


At first doing my miles (I'm a runner) was a struggle, but it is getting easier to run them.

Another thing, since I'm lighter, running at higher speeds is so much EASIER!!!

 

This is a variation of Work Out 4 from regionals this year. My coach programmed this as a workout to prepare for regionals? You make this yourself or did you make it up yourself?

 

231 is a lot. I think the most at our gym (save the trainers) was 249.

hah, thanks man! 3" off the waist is a huge improvement in such a short time. Congrats! Keep it up

Nah, the owner made this one up. He placed 16th in NE regionals and wanted us to have a taste for what he went through

 

Last night:

Back Squat – 1×20 – 145lb. I should've went to 155 or maybe 160.

WOD – 10 min AMRAP – Increasing Rep Scheme – 5-10-15-20……

• Ketllebell Swings – (53)
• Push Ups (Hand Release)

----------------------------------

I made it through both sets of 25 and got 30 more kb swings.

Had about 5 seconds left to sneak in a couple pushups, but I had a feeling that if I hit the floor for more pushups, I wasn't getting up any time soon

 

1) Ladies seem to think so, and will do!

2) It was also used on the SW regionals, hence we did the same WOD.

It was EFFING hard!

 

Who is your trainer? I was 19th in the NE regionals

 

Oh! Tim Carrol! He's a great guy! you have a great trainer man!