CrossFit WOD

Tuesday 080429

Run 5K

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Wednesday 080430

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps
10 Pull-ups

Why so we can get shown up by Q and Pueblo!?  Just kidding.  I started CF on Monday and I am still so sore from the pullups during Monday's warmup that I didn't think I'd be able to do ANY pullups today.  I took yesterday off because I was so tired.  What a baby...  Here's mine: 

CFWU x3 - skipped pullups due to WOD. Only did 10 reps of everything instead of 15.

WOD:
65lb Thruster x 10
pull-up x10

I completed 7. Last pullup at 20:00 even. Exhausted!

Awesome,  I am going to have to check it out, thanks!

WODs 

CrossFit: 

Thursday 080501

Rest Day

CrossFit Endurance:

Thursday 5-01 - Main Site Rest Day

Pick one of the following:

Swim: 1000m at 80%

Bike: 20k at 80%

Run: 5k at 80%

CFE 

1,000 yard at 80% (10 x 100)

Then Tabata 25 x 8

Warm up cool down each 200.

Man! I wish I would have seen this before my swim workout today!  I did 2000 yards today but I did 100 yards warm up, then 8 sets of 200, within 2:30 each.  I took 45 seconds rest, and then repeated.  Then I did 200 breast stroke at about 60% as sort of a cool down, and then 100 easy.  It took 33 minutes total. I know it doesn't count, but oh well. 

During Tabatas, how much rest do you take between sets?

I'm scaling down the murph.  I've only been xfitting since Monday and the rhabdo stuff is scaring me.  Plus, I'm a baby and real sore from more pullups this week then I've done in months.  What do you guys think?

Mile run

No pullups

Four rounds of 20 pushups,  30 squats

Mile run

Or, should I just tackle Murph another day show him proper respect? 

Guys, can you please describe what exactly need to be done in  Tabata protocol workout? I'm a bit slow today, what I read on my own does not add up Thanks.

My understanding is the following:

20 seconds full out with a 10 second rest immediately followed by another 20 seconds of full out intensity for a cycle of 8 rounds.  The whole ordeal adds up to 4:00 (including the 10 second rests).  What exercise you are performing can be anything.  Even "body surfing".

I decided not to do my first WOD on Murph's day.  That looked insane.  the 100 pullups really stuck out in my mind.  Crazy. 

now, I am a little confused as to what this next WOD entails.  It is described as:

Shoulder Press: 1-1-1-1-1 reps

Push Press: 3-3-3-3-3 reps

Push Jerk: 5-5-5-5-5 reps

Is there a certain weight we should be doing?  I guess I don't understand what they're looking for.   Man I'm a noob.

I hear you on the murph.  The weight is a max weight day.  If they don't tell you the weight and the reps are real low then its max weight.  See how much you can do while keeping good form.  Or do what I did and set a floor.  Do what's heavy without killing yourself.  Now I'll have a good starting point for going forward. 

I screwed up today.  I read the main board to say 7x1.  Maybe because my first day was the 7x1 thruster.  oh well, I'm better for it.

CFWU x3

30 sec sampson stretch
Overhead Squat 10
sit-up 10
good morning 10
pullups 10 (had to break em)
dip 10

WOD

Shoulder Press 7x1
95/95/95/105/105/115/115

Push Press 7x3
95/95/115/115/115/115/115
Three reps of each weight. Could have gone slightly heavier but trying to take it a little easy in the beginning.

Skipped Push Jerk due to knee issues.

Ok, I know I'm going to be asking more and more dumb questions every day, but I just want to be sure I'm doing this right...

Today's WOD is

50 burpees for time -- Jump one foot above reach each rep. 

What does it mean to jump one foot above reach?  Are you essentially doing one-legged jumps at the end of the burpee?  I picture bringing my knee up like a basketball jump or something at the end of the burpee, but the way it's worded makes me think it's something different.  I'm excited about this one.  It's more up my alley.  The powerlifting style stuff I'm a little sketchy about.  Bad knees here too.

Hey David.  I've got some messed up knees too.  Yesterday's heavy lifting went pretty well though.  I did skip the push jerks.  I don't need to be jumping with over 100 pounds on my back yet!  Burpee question:

I was reading the main site.  Consensus says that you should find a wall or a bar or soemthing that is one foot higher than your standing reach.  When you come out of the burpee jump with both legs and touch the target then land on both feet and go right back into a burpee.  People are saying that 50 burpees is a joke but 50 with jumping a foot were real tough.  Good luck!  I'm going to need some.

I did the same thing Pueblo except added a 20 min bike from CFE.  But,

My burees (first time doing them) were horrid.  Holy moly am I not in shape.  It took me 6:40.  I was reduced to girl pushups very quickly.  I jumped maybe 6 inches each time.  Form was horrific.  It was awesome!  

I wish I would have read this before I did my workout.  Where do you find the crossfit Warmups?  Is there a scheduled one each day, or do you just pick one?  Anyway, I did my first brick ever today: bike(55min) to run(20) min.  Then I was cooling down, and thought, hey I'm all sweaty and I still have my WOD to do.  So I did the 50 burpees about 5 minutes after my brick.  Of course, at the time, I still thought I was supposed to jump on one leg!  So I did some practice ones just to get the coordination down.  Man was it awkward!  I just didn't feel right. 

Anyway, I did the 50 burpees (alternating feet on the jump) in 5:25 (including rest).  I sure as hell didn't jump a full foot every time, but It was definitely tough on one foot.  I had to take it in five sets, 30 seconds rest between sets of 10. 

I caught myself sticking my butt up on the pushups a couple times, but did ok form-wise other than that.