CrossFit WOD (Page 22)

Today, Ryan. (I always hate to see a New Hero workout, not only because they are usually brutal, but because we had to lose a real hero to get them.)

5 rounds, for time, of:

7 Muscle Ups

21 Burpee's (NOOOO) feet at least 1ft off ground.

I finished in 18:54 absolutely destroyed me. Burpee's are my weakness anyways, but mixing them with muscle ups is just plain wrong. Muscle Ups were done on a pull up bar, with a 6" step to help me reach above the bar. Good luck everyone.

Today... Erin

40lb dumbell cleans, 15 reps

21 Pull Ups

5 rounds, for time

finished in 16:47... felt horrible after yesterdays brutality, but somehow soldier'ed through it.

Sucks to have ANOTHER hero workout.

That is a smokin Angie.  Damn.  My half marathon was today so now I can focus on gaining muscle mass before I start training for the Boston Marathon in December.  Good, I'm done running for a little! I plan on xfitting every morning before work then adding in tri sports after work when I have the time/energy.  Crossfit is the key this month or so.

Grandy, partner Murph sounds like a blast.  That is a helluva time.  Who was the poor sap who got the second mile?

Hey guys.  So, I'm torn on what to do for the next two months.  In mid December I will begin training for the Boston Marathon.  During these next two months I'd like to increase strength, particularly in my legs.  Would you suggest:

1.  Do the WOD every morning.  Then in PM do an hour of a tri sport (Mon - Bike / Tue - Swim / Wed - Yoga (yeah, I know) / Thurs - Swim / Fri - Off).  Weekends will have a long run and a long ride.

2.  Get rid of the Wods and do two months of Starting Strength in the mornings with everything else the same in the PM (the Rippetoe workout that they always talk about on Crossfit.com)

3.  Something else.

I know I don't have an off day but those seem to come and go by accident and I'm pretty good at giving myself a break if I am getting run down.  Also, there is a lack of running and that's by design for right now.

I really like the WODs because of the metcon aspect and how its new and different every morning.  I don't want to get real low rep strong either.  I've also seen great strength and stamina gains just by doing the WODs.  But, whenever I see dead lifts or power cleans I shy away because I don't really know how to do them well.  I'm torn on sticking with what's been great or using this time to get good at the standard lifts for the future.

Once I begin the marathon training I am going to do WODs about three times a week to maintain strength.

Rc i think i might have the thing for you. A couple of years ago (when I was still trying to compete in lifting) I needed to boost my squats. A friend got me into doing the 1x50 squat workout (should be plenty of info online, i will look for one of my old training logs if I can find it i'll post the whole workout routine) basic breakdown was 3 days of lower body, first day is 1x50 squats (start with low weight, I think I started with 75-85lbs... try to get to where you can do your bodyweight 50 times) next leg day is a 4x8-10 front squats, last leg day was 5x1-3 reps deep squats ( to grass)  and at least two days off before starting again. Of course this isn't taking into account making time for all your other bodypart training (especially making extra time for romanian/stiff leg deadlifts to increase ham strength)

Rippletoe's workouts are pretty solid for strength too if you choose that path, nothing bad I can say about it.

Doing Xfit AND training for 3sport will be pretty hard to maintain for two months or so, but if you can handle it, so long as you get enough rest/nutrition you should be alright. The only problem with this choice is sometimes xfit is fickle with its dedicated strength training WoD's.  

Honestly though, my first suggestion is to learn the deadlift / power clean ASAP. Your missing alot of "ahem" easy strength gains by not incorporating these two lifts, especially in your legs. (And especially if you do olympic squat cleans)

Sorry for the long post, if I can help any more lemme know.

Today, 5x3 Deadlifts. Wow, been a long time since we had a deadlift strength builder.

Set1: 295 (warmup... should have started higher)

Set2: 335lbs

Set3: 345lbs

Set4: 350lbs

Set5: 365lbs (1 rep, tore my hand apart) dropped down to 225 and finished.

Other than tearing my hand to ribbons, deadlifts felt great. Didn't break any PR's (would have if I finished the 365 set...sigh) looking forward to breaking max 1rep soon. 

And this mornings workout

 For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

finished in 13:27

was feeling kinda sluggish this morning. Can't remember what my last time was, but I feel sure this wasn't a PR.  I suppose since I've dropped back below 170 I can't complain too much, kinda glad I can still Squat clean 135lbs haha

Today's WoD. 7x1 Snatches

Set 1: 95lbs

Set 2: 115lbs

Set 3: 135lbs - fail

Set 4: 115lbs

Set 5: 120lbs

Set 6: 125lbs

Set 7:  130lbs - iffy... kinda just muscled the top half of the motion up.

Didn't do full squat catches... for some reason I just can't seem to catch and balance yet, so I hit about a 1/4 - 1/2 squat on the catch.  I suppose I can live with the results, although compared to my other olympic lifts, this one by far and away the worst.

Today

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

 Finished 7 rounds in 19:02

Just...wow. I looked at this workout and was thinking somewhere closer to twelve sets or so. At least 10.  Those SDLHP's make everything else much more difficult. That or I'm just becoming a wuss.