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CrossFit WOD (Page 12)
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 2008-07-30 9:39 AM in reply to: #1369702 |
Master  1978     Chelmsford, Massachusetts |  Subject: RE: CrossFit WODThe WOD may seem "not enough" on some days, but believe me it's deceiving. I too once thought that Helen was gonna be way easy. Done as RX'd it should kick your a$$ if you're not a regular CrossFitter. It goes against my better judgment (see the 100 pushups thread) but if you're planning on tri training and CrossFit on the same day, you may wanna do the tri training first, cuz after a sufficiently intense CF WOD, you may not want to do the tri training. Today's WOD is a 15K by the way...definitely not an "easy" WOD. That's at least 58 minutes for me...more for anyone who's not running 6:30 pace. Don't underestimate the power of the WOD!! |
Ooooh...I think I just found a new blog title.| 2008-07-30 9:39 AM in reply to: #1369702 |
Champion 5183 Wisconsin | Subject: RE: CrossFit WOD Yeah, good point, that's just it-- you can't SUBSTITUTE a WOD for swimming biking and running.... |
| 2008-07-30 11:39 AM in reply to: #1369702 |
Member 9 Baltimore | Subject: RE: CrossFit WOD I assumed people didn't do them on the same days, and if so, they separated the two workouts by as much time as possible. I've been reading some of the www.crossfitendurance.com workouts too. They seem to me in line with what everyone else is saying, choose either a tri workout or a WOD. I definitely try to follow the RX'd WOD as closely as possible and really push myself. I am definitely working out muscles that my previous workouts were missing, so I know I'm doing something right! It's hot and HUMID here in Baltimore, that 15K should be fun this afternoon! |
| 2008-07-30 1:59 PM in reply to: #1369702 |
Expert 974 Encinitas | Subject: RE: CrossFit WOD I did Fight Gone Bad today, 362 - however, I subbed squats for box jumps so it inflated my score quite a bit. Feels good to be back in training though! |
 2008-07-30 2:07 PM in reply to: #1570568 |
| Subject: ... This user's post has been ignored. Edited by Zilla 2008-07-30 2:08 PM |
| 2008-07-30 3:06 PM in reply to: #1570594 |
| Expert 974 Encinitas | Subject: RE: CrossFit WOD Zilla - 2008-07-30 12:07 PM Grandy - 2008-07-30 11:59 AM I did Fight Gone Bad today, 362 - however, I subbed squats for box jumps so it inflated my score quite a bit. Feels good to be back in training though! I was informed that is what we will be doing tomorrow ... what is it exactly. I need to know how to "modify" ahead of time or if it's that bad fake diarreah cramps. Haha, Fight Gone Bad is a great workout, always a crowd pleaser. Posted from the CF FAQ: "In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are: 1. Wall-ball: 20 pound ball, 10 ft target. (Reps) 2. Sumo deadlift high-pull: 75 pounds (Reps) 3. Box Jump: 20" box (Reps) 4. Push-press: 75 pounds (Reps) 5. Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point." 3 rounds is the standard. Very fun workout!  |
| 2008-07-30 3:30 PM in reply to: #1570831 |
| Subject: ... This user's post has been ignored. Edited by Zilla 2008-07-30 3:30 PM |
| 2008-07-30 7:04 PM in reply to: #1369702 |
| Expert 974 Encinitas | Subject: RE: CrossFit WOD Wow, that is actually pretty similar, the real thing will be shorter though, so make sure you go hard! I would definitely advise lowering the weight on the wall-ball, 20lbs is heavy! |
| 2008-07-30 7:52 PM in reply to: #1571531 |
| Subject: ... This user's post has been ignored. Edited by Zilla 2008-07-30 7:54 PM |
| 2008-07-30 10:14 PM in reply to: #1369702 |
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| 2008-07-31 2:00 PM in reply to: #1571612 |
| Expert 974 Encinitas | Subject: RE: CrossFit WOD Zilla - 2008-07-30 5:52 PM Grandy - 2008-07-30 5:04 PM Wow, that is actually pretty similar, the real thing will be shorter though, so make sure you go hard! I would definitely advise lowering the weight on the wall-ball, 20lbs is heavy! Actually I was talking about the SDHP's and the thrusters in regard to lowering the weight ... I can actually handle the 20lb on the wall-ball! If I only have to do it for a minute I won't die .. to much! Actually I've done a lot of different exercises with that ball. I like it because it's big and squishy and the weight is sort of not evenly distributed. Try doing a sort of "burpee" move on it. Instead of putting your palms on the floor put them on the ball then kick back (must engage that core).. I skip the push up part and just bring my feet back up and then stand and jump up and repeat. I've used it for a sumo deadlift high pull then overhead press. And of course numerous sit ups holding it out just above my chest. Me and the 20lb ball are pals! Wow, that is impressive then. Wall-ball is my second weakest part of FGB (rowing is my worst, I just can't row well). That 20lb ball drains me! |
| 2008-07-31 4:16 PM in reply to: #1573639 |
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| 2008-08-02 12:24 PM in reply to: #1369702 |
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| 2008-08-02 3:10 PM in reply to: #1369702 |
| Member 9 Baltimore | Subject: RE: CrossFit WOD Just finished the WOD and my shoulders are shot! What a great full-body workout. I'm addicted to CrossFit and have convinced my girlfriend to start working out with me. |
| 2008-08-02 4:06 PM in reply to: #1369702 |
| Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD I'm easing back in and will be running a day back for a while, today was the 120pullups/120dips...after 3xCFWU less pullups and dips...finished warmup in 10min, WOD in 22min |
| 2008-08-02 5:42 PM in reply to: #1369702 |
| Expert 974 Encinitas | Subject: RE: CrossFit WOD |
| 2008-08-03 10:52 AM in reply to: #1369702 |
| Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD Great workout today...had a bit of everything. Breathtaking cardio, strength endurance...felt awesome. 3xCFWU less pullups 10:27 WOD: Row 1000M/21rep 85lb thrusters/15pullups 8:17 2min rest Row 750M/18rep 85lb thrusters/12 pullups 6:12 2min rest Row 500M/15rep 85lb thrusters/9 pullups 4:28 Total: 22:57 Messed around with different core exercises as cooldown. |
| 2008-08-03 1:06 PM in reply to: #1578616 |
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| 2008-08-03 7:05 PM in reply to: #1369702 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD I plan on doing xfit Mon, Tue and Thur, Fri. Should I do lvthegame's 5-10-15 of deadlift, push-ups and box jumps or the modified 30 muscle-ups for time (120 pull-ups/120 dips)? I plan on doing elpueblo's row/pull-up/thruster on Tuesday. Thanks, Steve |
| 2008-08-03 9:26 PM in reply to: #1369702 |
| Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD I can lay no claim to the WOD, it was yesterday's mainsite WOD...looking forward to seeing how badly you smoke my times...go get it Steve! TJ...looking forward to another attempt up that mountain, saturday should work! |
| 2008-08-04 8:07 AM in reply to: #1369702 |
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| 2008-08-04 1:20 PM in reply to: #1369702 |
| Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD 3xCFWU 11:57 WOD: 800m run/400m run backwards x2 13:54 Running backwards is tough, especially on a sidewalk, double esp. through intersections! Didn't care for this WOD too much, I'm amazed at how quickly you can fall out of running shape. Swimming or biking, I jump right back in to close to where I've left off, running....whole 'nother ballgame! |
| 2008-08-05 8:00 AM in reply to: #1369702 |
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| 2008-08-05 11:43 AM in reply to: #1369702 |
| Expert 974 Encinitas | Subject: RE: CrossFit WOD Morning workout: 3x5 back squat - 265lbs 3x5 press - 100lbs (I really need to work on that one) 1x5 deadlift - 290lbs |
| 2008-08-05 1:09 PM in reply to: #1582593 |
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