Crossfit???

Toes to bar, as shown above, is spawn of Satan.

 

btw my mom is 61 and was very out of shape when she started. everything can be scaled down for the "old and out of shape folks".. she's lost about 30 lbs so far and still loves it. she couldnt do a squat at all when she started and now does squats and pushups and all that good stuff.

 

Thats awesome, one of the ladies at our box qualified for the games in the Masters 60 and over. Shes something special.

 

WOD Friday

Push press (135)
10-9-8-7-6-5-4-3-2-1

Burpees + lateral jump
1-2-3-4-5-6-7-8-9-10

13:40
Shoulders = dead

 

WOD Saturday
"Air Force"

Every minute on the minute you must do 4 burpees no matter what.

20 thrusters
20 sumo dead lift high pull
20 push jerk
20 overhead squat
20 front squat

16:36

 

Great WOD, what weight did you use?

 

I did 95 lbs. it got to be pretty rediculous around the overhead squats. Those burpees became something from Satan lol

 

Monday WOD

Partner WOD
3 Rounds per person with max reps in 5 minutes.
With partner resting the 5 mins the other is working

10 Pull ups
20 Box Jumps
30 Kettlebell Swings
40 Double Unders (160 Singles)

714 reps..

53 lb KB
24" box

 

anybody going to go check out the games this weekend?

 

3 of our trainers are heading out the the west coast for the games on thursday. i wish i could go but i'll just be streaming on espn3 lol

 

i live less than 2 hours away from where the games are going to be held, but i'm leaving to go to MN the day they start...lol

 

A rough WOD today. Still nursing a shoulder/bicep injury so I had to go lighter with the wall ball. This WOD originally had toes to bar in the couplet I had to sub in GHDs.
WOD
50 Wall Balls 16lb ball
25 GHD sit ups
40 Wall Balls
20 GHDs
30 Wall Balls
15 GHDs
20 Wall Balls
10 GHDs
10 Wall Balls
5 GHDs
My time was 14:38. I was stoked I did the first round of wall balls unbroken. Wasnt fun either, we did back squats for strength. After words I did a max box jump height with one of our coaches. I was able to get up to 45", not too shabby after doing 150 wall balls, could have easily gotten higher if I would have done this before the WOD.

 

Lets see what I can recall....

Yesterday:

50-40-30-20-10

Wall Balls (I subbed 45lb thrusters b/c I did it at home)
Double Unders
--------------------------------------------------------
12:29

Tuesday:

3 Rep Max Push Press
155lb

30 Clean & Jerk (100lb)
-------------------------------------
5:09

Monday:

3 Rep Max Back Squat
245lb (I should've kept pushing to find my final weight but stopped early b/c of time constraints. I'm guessing I would've landed around 275)

3 RFT

400m Run
21 KB Swings (53lb)
12 Pullups
---------------------------------------------------
10:20

3x20 GHD SitUps

 

WOD Tuesday

Work Up to a Heavy Bench with 1RM
*235*

A.
9 Min AMRAP
3 Clean and Jerks
100m Run

*9 Rounds*

B.
Tabata Pushups only counting lowest rep
20 seconds on 10 seconds off

*7*

 

WOD Wednesday

In teams of two, complete 10 rounds for time:

10 Thrusters (115 lbs)
10 Pull ups
400 meter run

partners must alternate tasks throughout workout with only one partner working at a time. (eg. Round 1- Partner A does 10 thrusters, Partner B does 10 pull-ups, partner A sprints 400m... Round 2 - Partner B does 10 thrusters.....)

32:37

 

I need to update some numbers.

So lets see. I can't remember shit prior to my Costa Rica trip so I'll start there.
While on work/vaca down there I stopped in at Crossfit506. Legit box, very nice people, and of course the day I stop in, a ridiculous wod.

7/19/2012

Warmup was to complete half the amount of reps in the wod, one set each.

WOD: Complete each 3rft scheme before moving on to the next.

3rft:
10 DB Snatch (50lb)
20 GHD

3rft:
15 Ring Dip
30 Wall Ball (20lb)

3rft:
10 Deadlift (225)
20 Pullups
-----------------------------------------------------------
24:50

The next few days were spent climbing/hiking and surfing ...way more fun than any of my usual training programs lately

7/24/2012

• Skill – 5×5 HandStand Push Up (Sets must be unbroken) I used paralletes with the lowest depth being a 45lb plate. Any lower and couldnt manage 5 unbroken.

• Conditioning – 7 RFT
  • 5 Hang Dumbbell Snatch – Right Arm (30-40 / 20-30)
  • 5 Hang Dumbbell Snatch – Left Arm
  • 10 Ring Dips (I used high rings so it required a muscle up each time I started the ring dips or each time I had to break up the dips)

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

I dont remember the exact time. I think it was 14:49 though.

• Accessory – 3 x 15 Toes To Bar (Unbroken)

7/25/2012


Strength – 1 x 20 Back Squat @ 185lb

• Conditioning – Teams of 4 – 16 min AMRAP
  • Alternating Sled Push – 50m (+135 lb)
  • Accessory – 3 x 20 GHD Sit Up

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

7/26/2012

"Lynne"

Ok. Lynne is unique in the sense that it doesnt give a prescibed rest period between max effort attempts. I wanted a set rest time though in order to be able to go back and replicate the workout as accurately as possible. This is how I completed Lynne. There was NO rest period between the bench press to the pull ups however I gave myself a 3 minute rest between rounds.

Anyway, Lynne is the following:

5 Rounds, max efforts
BenchPress at Bodyweight (165lb)
Pullups

10-17, 9-14, 8-11, 7-11, 6-10

I did not use a spotter and my pullups were done as strict as possible.

 

7/27/12 - Rest Day
----------------------------------------------------------

7/28/12 - 5rd AMRAP

1 min DB Thrusters @ 40lb
1 min KB High Pulls @ 70lb
1 min 24" Box Jump
1 Min Rest

1. 54
2. 46
3. 40
4. 35
5. 38

---------------------------------------------------------------
7/29/12

25 miles on the road bike. Incorporated a lot of tough climbs and sprints on the flats.

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

7/30/12

Conditioning – 12 min AMRAP – Increase by 2 reps each set. Between each set complete 15 double unders.

• 2 Kettlebell Swings (53#/35#)
• 2 Burpees

Accessory – 50 Toes To Bar For Time

I'll update results later when I finish it.

 

Had an MRI on my shoulder last week and found out I partially tore my rotator cuff and I have bicep tendonitis. So my WODs have been limited. Friday for strength work I did a max height box jump at 50". Almost got 52", had both feet on to just couldnt clear my hips on top. Then I did 5x5 back squat at 185. Our box did Isabel for their WOD, so I sub'd in 30 1-arm dumbbell snatches with my right arm at 70lbs. Did the WOD in 2:40, it was pretty easy, my grip was shot after.

 

Out of curiosity, what are your symptoms? I too am having shoulder issues, have been going through physical therapy to try to remedy but nothing is seeming to work.

 

My shoulder is really tight between the pectoral across to my bicep. Just real tenderness there. And i have a hard time extending my arm straight up. When straighten my arm as if pointing to the sky its really tight. I have been trying to take it easy but Im moving out of my apartment for the past few days and all the lifting has been terrible for it. Hope that helps