CrossFit WOD (Page 2)

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

OK you guys, I need some motivation here.  I've been fallin' off the CF wagon lately.  I really miss getting up early in the morning, doing the WOD and then getting to work.  These huge tri workouts are taxing!!  But I know I can at least get up and do the CF workouts with some sort of schedule even though my IM training volume is high, so someone kick my butt please!! 

Since I'm a slacker...I'm gonna do "Q's CrossFit Mashup" today...even though it's a rest day...cuz I've been CF resting for like three days now!! 

For those of you interested, "Q's CrossFit Mashup" is...
Run 800m, 50 back extensions, 50 situps
Run 400m, 10 DB swings (45lb), 10 pullups
Run 200m, 5 L-pullups, 10 pushups, 5 knees-to-elbows, 10 squats
Run 100m, 20 box jumps, 10 thrusters (45lb)

It's a fun workout.  It's basically a mashup of Michael, Helen, Kelly, and Coach Q with some mods so I'm not repeating stuff.  Coach Q is my personal creation...4 rounds of run 400m, 10 pullups, 10 pushups, 10 KTE, 10 DB swings.

I'm gonna do this one as well tonight.

However, I will scale it a bit as well...
135# HANG POWER cleans (I have to run for an hour tonight, I don't wanna kill my back and quads before I do that)
3:1 bar dips

Nice work rc! 

This was a fun one!!  I sooooo miss going at it hard and kickin' butt like this...

Warmup - 3 sets of 135# deadlifts (I had set up the 135 for the WOD, but then I picked up the 135 and I was like...uhhh...yeah I ain't cleanin' this.  So I did deadlifts with it to warm up). 

"Power" Elizabeth...
21-15-9 Hang Power Cleans - 105#
63-45-27 Bar dips

Time - 11:42

Mega-sweat and lots of grunting.  Burning triceps too.  Gotta love it!! 

Well, ya got the running right!!  4 x 800!  I've got an easy 4-miler on my training schedule tonight, but I'll try to get this one in as well, after my swim TT.  I can use the 4-miler as a cooldown.

If I may lend a bit of CF wisdom here... 
I've done this workout a few times and I've found that 2 minutes is about the right rest period.  Any less and you risk positive splitting the subsequent rounds.  Any more and you become TOO rested and risk positive splitting. 

Thanks for the props on yesterday! 

No warmup for me on this one...just a little bit of stretching. 

I used 2 minute rests between attempts.
Splits were 314, 310, 304, 301
Total time - 12:29, average pace 6:15/mi. 

Good lord... did you see the photo for today's WOD?  YOW.  Had to enlarge it. 

Ok, I'm a dummy.  Can I do the thrusters with 50lb dumbells?  I don't have a high enough cieling to do it with a bar & discs, and I'd rather not haul them downstairs and outside!

I'm getting back to CF this week.  It's a "taper" week for the 70.3 so I'll have shorter tri workouts.  I need to concentrate on good eating and intense but short workouts this week...so CF is the way I'm goin. 

Is it awful that I can't wait til IM is over so I can just CF and do short workouts every day?