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CrossFit WOD (Page 23)
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 2008-10-20 6:41 PM in reply to: #1369702 |
Expert  974    Encinitas |  Subject: RE: CrossFit WODSaturday I did a 10 mile run, wasn't really planning on it but one of my friends turned 51 and decided to run his age in miles on his birthday and he was looking for some people to run sections with him. He was doing 10 mile loops so I did 1 loop with him. We went nice and slow but I was still pretty sore, I haven't been doing any distance running in quite some time now and my body just isn't used to the pounding. It did feel kind of nice though. Saturday night went camping with some friends and Sunday morning we just went out and started tossing big heavy rocks around, great workout! This morning back in the gym: 3x8 Back squats - 270lbs 3x8 shoulder press - 110lbs (missed last rep on last set) 3x5 power cleans - 195lbs very happy with how my progress has been coming along with my modified SS program. I also surprised myself with my pull-ups during the morning warm-up. They felt really strong which kind of surprised me since I really haven't been doing many pull-ups through this program, not as many as usual anyway. Lastly I have started a new project, I am going to try working on a planche and front lever progression. Basically the theory behind the progressions for these two moves is you do an easier version of a planche/lever for 60 seconds broken up as little as possible every day. Once you can hold it for the entire 60 seconds in one set then you move up to a slightly harder version until eventually you are at the real thing. Currently I'm starting at the bottom rung, which is a frog stand for the planche, I have it to 45 seconds. Not sure what you call the easier lever move, it's basically just bent legs way up with a rounded back, and I only have 10 seconds on that one. the lever is going to be tough!!!! |
| 2008-10-20 9:21 PM in reply to: #1369702 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD PM: CF WOD: 20min AMRAP 5 rep 95lb thruster/7rep 95lb hang clean/10 rep 95lb Sumo DL Highpull 6 rounds completed then made it through the thrusters and 5 reps of the cleans |
| 2008-10-21 5:45 AM in reply to: #1369702 |
Champion 7136  Knoxville area | Subject: RE: CrossFit WOD go pueblo!
Todays Wod Ten rounds for time of:
took me 18:35 Burpee's are still my nemesis. First 8 sets of pull-ups were unbroken though! |
| 2008-10-21 10:55 AM in reply to: #1369702 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD CF official Warmup 11:30 CF WOD: 10 rounds 12 burpees/12 pullups 30:29 Was about to call it a day after round 8, but sucked it up and pushed on since tonight I relax and watch my daughter while my wife is in school. |
| 2008-10-21 12:16 PM in reply to: #1756500 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD oldpueblotriguy - 2008-10-21 11:55 AM CF official Warmup 11:30 CF WOD: 10 rounds 12 burpees/12 pullups 30:29 Was about to call it a day after round 8, but sucked it up and pushed on since tonight I relax and watch my daughter while my wife is in school. Good job fellas. I plan on doing it this afternoon. Promises to be fun... or not. |
| 2008-10-21 5:20 PM in reply to: #1756779 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD berlinsd - 2008-10-21 1:16 PM oldpueblotriguy - 2008-10-21 11:55 AM CF official Warmup 11:30 CF WOD: 10 rounds 12 burpees/12 pullups 30:29 Was about to call it a day after round 8, but sucked it up and pushed on since tonight I relax and watch my daughter while my wife is in school. Good job fellas. I plan on doing it this afternoon. Promises to be fun... or not. Smoked my bags. I was dying around halfway through. I really started feeling it at #8. I then took off my ipod and just spent my time in silence. I was able to get a better hold of my heart rate. I would have quit if it weren't for oldpueblo's post. Lego is a beast and I couldn't hang anywhere near his time. That's sick. Way to go Lego. 30:08. |
| 2008-10-21 5:52 PM in reply to: #1757625 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD berlinsd - 2008-10-21 3:20 PM berlinsd - 2008-10-21 1:16 PM oldpueblotriguy - 2008-10-21 11:55 AM CF official Warmup 11:30 CF WOD: 10 rounds 12 burpees/12 pullups 30:29 Was about to call it a day after round 8, but sucked it up and pushed on since tonight I relax and watch my daughter while my wife is in school. Good job fellas. I plan on doing it this afternoon. Promises to be fun... or not. Smoked my bags. I was dying around halfway through. I really started feeling it at #8. I then took off my ipod and just spent my time in silence. I was able to get a better hold of my heart rate. I would have quit if it weren't for oldpueblo's post. Lego is a beast and I couldn't hang anywhere near his time. That's sick. Way to go Lego. 30:08. Hilarious...I did the same thing, after round seven, the ipod came off and it was time to put in the work! Great job finishing up what you had started! Let's hope for a strength focused WOD tomorrow, I'm still smoked from this morning. My back and hip flexors are quite sore! |
| 2008-10-22 6:38 AM in reply to: #1369702 |
Champion 7136 Knoxville area | Subject: RE: CrossFit WOD Way to go guys, keep up the good work. Speaking of, is anybody on here gonna try to qualify for the xfit games this (edit: next) year?
Today - Run a 5k (kinda glad I missed last nights run now haha) 21:37 Crap, a great run for me, just not a great run in general haha. Someday soon though... that 20min mark is mine. Well... maybe not soon. Edited by Leegoocrap 2008-10-22 6:38 AM |
| 2008-10-22 6:36 PM in reply to: #1369702 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD I am so sore from the 10 rds of 12 burpees / 12 pull-ups. |
| 2008-10-23 9:50 PM in reply to: #1369702 |
Expert 644 Evansville, IN | Subject: RE: CrossFit WOD Has anyone embraced the CF/CFE combo and trained EXCLUSIVELY in this model for tri's? Just curious as to what you think about this and how you end up structuring your week trying to follow these two WOD's. I'd love to see what folks have to say. |
| 2008-10-24 3:23 PM in reply to: #1763050 |
Champion 7136 Knoxville area | Subject: RE: CrossFit WOD umbach - 2008-10-23 10:50 PM Has anyone embraced the CF/CFE combo and trained EXCLUSIVELY in this model for tri's? Just curious as to what you think about this and how you end up structuring your week trying to follow these two WOD's. I'd love to see what folks have to say.
When I started training for tri's I did this. I could see it working well for someone with a very solid 3sport base... however, I needed (still do) alot more focus on all three sports than xfit/endurance would allow for in a week. Now I generally do 4-5 xfit sessions a week (morning) and do the 20week run focused olympic workouts in the afternoon. I'm almost a month in and its going pretty well. |
| 2008-10-26 12:55 PM in reply to: #1369702 |
Champion 7136 Knoxville area | Subject: RE: CrossFit WOD Totals: Deadlift - 365 Squat - 350 OH Press - 155
Lost 20lbs on my DLift, gained 20 on my squat and lost 5 on my oh press... kinda icky, but to be expected i suppose. |
| 2008-10-26 2:43 PM in reply to: #1369702 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD skipped the CFT in lieu of a 16 mile run...still using the weekly LSD run to gear up for my first marathon 12/7. I feel the need to dial in nutrition and test myself at the longer distance. After I get one under my belt, I may test the CF/CFE exclusive training method. Strength was certainly on point and I was able to cover the distance with little difficulty. Today I woke up to little soreness, mostly an extreme thirst, need to take in more fluids, for sure. |
| 2008-10-26 3:51 PM in reply to: #1369702 |
Expert 644 Evansville, IN | Subject: RE: CrossFit WOD Well, I think I'm going to give it a try. I've been wandering aimlessly since finishing IM Louisville and need a new goal. Even though I'm at about the puppy level on CF, I think I'll jump in and see how it goes. My goal race is going to be a 50k trail race in May. So, I shall follow the CF/CFE model and see how it goes. I will say what little I've done so far feels very weird! It goes against everything I've done over the past 5 yrs. Guess I'll do what B Mack says and "trust the process". Assuming I can survive the extreme soreness I'm getting from the CF training! |
| 2008-10-26 4:18 PM in reply to: #1766616 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD umbach - 2008-10-26 4:51 PM Well, I think I'm going to give it a try. I've been wandering aimlessly since finishing IM Louisville and need a new goal. Even though I'm at about the puppy level on CF, I think I'll jump in and see how it goes. My goal race is going to be a 50k trail race in May. So, I shall follow the CF/CFE model and see how it goes. I will say what little I've done so far feels very weird! It goes against everything I've done over the past 5 yrs. Guess I'll do what B Mack says and "trust the process". Assuming I can survive the extreme soreness I'm getting from the CF training! Jeff (Q) is an ultra dude who does CF/CFE. Check out his stuff... er... strike that. Check out his blog. He's got a good workout going and some smoking times. CF turned my world upside down too. I thought I was in shape until I started CF. |
| 2008-10-27 6:34 AM in reply to: #1369702 |
Expert 644 Evansville, IN | Subject: RE: CrossFit WOD working a day behind..... Elizabeth - puppy clean 45# (still making sure I have the technique down before adding to much weight) dips time= 10:07 |
| 2008-10-27 8:34 AM in reply to: #1369702 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD Crossfit Total today. I did a series of warm-up sets and slow building. It was ultimately a good day. Squats. I went deeper than usual. I could have done more but I didn't want to get greedy. Previous PR 225. Today: 250. Shoulder Press. I wasn't going to push it. My 135 set was shaky, but 140 was smooth. I let it be. Previous PR: 140. Today: 140. Deadlifts. I worked my way up and it seemed to get easier. The "power cleans" guy suggested I go for a big PR, so I did. The first attempt didn't work, but the second did. I decided not to get greedy either. Previous PR: 275. Today: 300. Previous PR: 640 Today's Total: 690. PR by 50 lbs!!! |
| 2008-10-27 9:17 AM in reply to: #1767360 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD berlinsd - 2008-10-27 6:34 AM Crossfit Total today. I did a series of warm-up sets and slow building. It was ultimately a good day. Squats. I went deeper than usual. I could have done more but I didn't want to get greedy. Previous PR 225. Today: 250. Shoulder Press. I wasn't going to push it. My 135 set was shaky, but 140 was smooth. I let it be. Previous PR: 140. Today: 140. Deadlifts. I worked my way up and it seemed to get easier. The "power cleans" guy suggested I go for a big PR, so I did. The first attempt didn't work, but the second did. I decided not to get greedy either. Previous PR: 275. Today: 300. Previous PR: 640 Today's Total: 690. PR by 50 lbs!!! Strong PR! Great work today... Yesterday, i did the CFE strength recovery workout plus 10 min's jumprope to get the legs moving. today, sprint intervals...30 on, 30 off, 30 on, 25 off, etc..until 30 on 5 off, 3rds on treddy at 1.5% incline at 10mph...fun times! |
| 2008-10-27 5:25 PM in reply to: #1758395 |
Expert 974 Encinitas | Subject: RE: CrossFit WOD Leegoocrap - 2008-10-22 4:38 AM Way to go guys, keep up the good work. Speaking of, is anybody on here gonna try to qualify for the xfit games this (edit: next) year?
Today - Run a 5k (kinda glad I missed last nights run now haha) 21:37 Crap, a great run for me, just not a great run in general haha. Someday soon though... that 20min mark is mine. Well... maybe not soon. I'm probably going to try and qualify for the games. Not sure if I will make the cut though, looks like there will be some pretty stiff competition to get in. I went this past year and did ok. I was above average in the Deadlift/burpee and the Fran workout and I came in 2nd overall on the run, but I couldn't finish the final workout in the 15 minutes, missed by 2 reps, very disappointing. I'm working on getting stronger though. Workout today: Squat 3x3 315lbs press 3x3 125lbs clean 1 rep max - got up to 230lbs, new PR! after that worked on my planche and lever progression. I held my frogstand for a full minute, although my toe did tap a couple times for balance reasons so I'm going to keep working it until I can master the balance for a full minute. Tuck lever is up to 20 seconds, that one is hard! |
| 2008-10-27 6:40 PM in reply to: #1369702 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD "Official" CF warmup less dips 10:43 "Elizabeth" 14:15 @ 95lbs 14:15 21-15-9 squat cleans 2xbar dips (so 42-30-18reps) Would have performed with a better time...but someone cut in front of me on my second set of dips, so diverted to bench dips (feet up on parallel bench) vs bar dips |
| 2008-10-28 6:30 AM in reply to: #1369702 |
Champion 7136 Knoxville area | Subject: RE: CrossFit WOD Today Squat Cleans 7x1 Set1 - 155 Set2 - 175 Set3 - 185 - miss Set4 - 185 Set5 - 185 Set6 - 190 Set7 - 195 - miss Not very happy at all. Tri training has really taken its toll on my numbers... used to squat clean 225, now getting 185 up was a bit troubling. I suppose thats the price you pay for dropping back under 168lbs. |
| 2008-10-28 10:32 AM in reply to: #1369702 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD Chris...I must say, even though you are disappointed..those are some nice loads to be throwing around. my day was: 120/140/150/155/160/160/165(f) after CF warmup |
| 2008-10-28 11:43 AM in reply to: #1369702 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD Good workout today. I was running a little late, but everything went well when I got there. I did a modified version of Elizabeth. 21-15-9 Power Cleans – 95 lbs Dips (2 for 1) TIME: 11:50 After I cooled down, I did the corresponding CFE workout. It’s a series of intervals. I did it on a treadmill. Run Rest 30 sec 30 sec 30 25 30 20 30 15 30 10 30 5 30 Do this set 3 times. Rest 2 minutes between rounds. First round: 9.5 – 9.7 @ .5 incline Second round: 9.7-10 @ 1.5 incline Third round: 10-10.2 @ 1.5 incline Afterwards I flipped some tires. The thing flipped back up at me and smacked me in the chin. It felt like a nice uppercut. Thankfully it wasn’t too hard. |
| 2008-10-29 6:45 AM in reply to: #1369702 |
Champion 7136 Knoxville area | Subject: RE: CrossFit WOD Thanks Pueblo... I can't really complain about my numbers I know, I was throwing up the heavier stuff at like 200+lbs, so I haven't lost THAT much strength compared to weight... its just one of those things, once you hit a number you feel like it'll always be easy
Today Shoulder press 1-1-1-1-1 reps Shoulder Press - 135, 145, 150, 150, 155 Push Press - 155, 140, 145, 155, 160 (2/3 - fail) Push Jerk - 135, 135, 135, 145, 145 Uhgg, what a killer. Wanted to get alot heavier on the Push Jerks, but I was just worn out from the presses. Oh well. |
| 2008-10-29 9:51 AM in reply to: #1369702 |
Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD AM Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Shoulder Press - 120, 130, 135, 140, 145 Push Press - 130, 135, 140, 145, 150 (PR) Push Jerk - 120, 130, 140, 150, 160 attempt (F 1), 140 Would love to add 16 power cleans as well, as my gym does not have a squat stand or power rack...would that just be complaining. The hidden workload, I guess! |
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