Crossfit???

Pics or it didn't happen.

 

Ya I now started going to yoga classes with my gf. I just hate it when the teacher tells me to close my eyes. Bullshit. A. I have no idea what to do. B. how do you expect me to stare at chicks with my eyes closed.

 

Today's WOD:

Hearts- Kettle ball 40 lbs.
Diamonds - Wall ball 20 lbs.
Club - pull ups
Spade - Burpees
Joker - 400 meter dash

Values as follows: Jacks - 11, Queens - 12, Kings - 13 and Ace - 15.

It took 45 mins to do the whole deck, and I was GLAD I only ran 5 miles this morning as opposed to 10 miles...

 

We do a similar one at the fd. But we do pull ups, push ups, sit ups, squats, and row 500m. We do it in groups of two people we do the whole deck together then shuffle it and each take half a deck and complete that on your own.

 

Strength – Front Squats – 3 x 10 @ 70% of 1RM (135 but should've been 155)
WOD – For Time

• 1000m Row
• 50 Wall Balls
• 30 Pull Ups

------------------------------
7:50

 

Here was yesterday's WOD compared to 3/5 when we did it last. Not a fair comparison b/c of the layout between the two gyms and other shit so take it fwiw.

 

Had a quick fire-breather WOD today.
7 min AMRAP
7 Box Jumps @ 24"
7 Burpees
7 KB swings 53lb
I got 7 rounds + 9 reps. This was one quick but rough. The kettle bell felt super light. We usually use 70lb KB for our RX weight. So when we do drop down to the 53, it feels so light. Fun little WOD tonight.

 

Sweet! Glad i found this thead.

I LOVE Crossfit. I help teach it at a local gym

 

6/27 wod:

400m Run

21-15-9
-225lb Deadlift
-Ring Dips
-30" Box Jumps

400m Run
-------------------------------------------------
14:01

 

^^ Ouch. that one hurts.


Here is mine today.

10 rounds-45min cap!

3 hand stand pushups
6 dead lifts - 225/155
12 pullups
24 double unders

Work on strength after

5-5-3-3-3

Squat cleans
Strict press

 

I crossfit 6 days a week. Awesome to see this is on tacomaworld. I'll have to start posting some of my times and stuff too. Anybody else ready for the games?

 

Damn dude that's not healthy. You need recovery time.

But yea im stokes for the games!

 

I did 4 400m repeats yesterday. I would run a 400 then take 90 sec rest. My times were 1:13, 1:11, 1:15, 1:18. My hamstrings were so sore during the last 2.

I hurt my left bicep doing Amanda last week. I hurt it before the WOD practicing my muscle ups. Went ahead and did the WOD anyways and I sure am paying for it. Hoping there's not a tear there, but I dont know. Must say though hit a moderated WOD on Wed with single arm DB push press and 500m rows. I was still able to do a sub 2:00 500m row with only 1 arm.

 

Rest it. I tore my tricep tendon 2 times and hurt it pretty bad a 3rd time last year because I never let it fully heal.

 

Subd. I've been wanting to add crossfit to my strength training.

 

Sunday's I get a whole day of nothing but on a couple other days in the week I take it easier and do the gym's wod instead of a competition style workout.

 

Crossfit proverb is the one I attend if anyone in the area wanted to get into it.

 

That's still not really healthy. One day of rest isn't really enough. And there is no such thing as an easy crossfit. If it was easy you didn't go hard enough we tend to have ppl do 3 days on and 1 off. I do 4 on 3 off and have had great results.

Don't over workout. It's not go.

Anyways here is my work out today.

21-18-15-12-9-6-3

Squat cleans 95/65
Double under
Dead lift 185/135
Box jumps 24"/20"

 

I think I did this one on Friday?
Pull Ups – 5×5 – Strict or Weighted
WOD – 4 Rounds For Time

• 25 KB Swings (53lb)
• 25 Push Ups

----------------------------------
9:15? I dont really remember the exact time

3 x 20 GHD Sit Ups


Tuesday WOD:
Split Jerk – 5×3 @ 145lb (Clean from floor) – rest 60 sec

WOD – AMRAP 12min

• 5 HSPU (Used 2 25lb plates for my hands to get head below paralell)
• 10 Hang Dumbbell Snatch (5 each arm) (35lb)
• 20 Double Unders

--------------------------------------------
4 Full Rounds + 5 HSPU / 10 HDS'

2×30 GHD Hip Extensions

 

Haha yeah my "easy" is strength. Hard to me is metcon bull. lol