CrossFit WOD (Page 24)

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

 

13:51

Not a PR I'm afraid, missed that by about a minute. Oh well. Still fairly tight, didn't feel quite as strong on pull-ups as I usually do.

Smokin. I do the all the exercises except the pull-ups pretty quick. I'm doing this one tomorrow. What a great time!

Today’s workout was an absolute smoker.

Shoulder Press 5x1: 115(x2), 125, 135, 135, 140
Push-Press: 5x3: 135 (once), 115, 115, 120, 125
Push-Jerks: 5x5: 125, 125, Failed to get 125 (dropped to 115), 115 (struggled), 115 (failure)

I wrote some notes too.

Going into the last set, “I’m just staring at the bar hoping it will go away.”

After the last set, “I can’t life my arms.”

** **
Afterwards, I took a couple of minutes off and went to the corresponding CFE workout. I chose to do the concept 2. Row all out for 375 meters. 4 sets with a 5 minute rest.

Going into the row, I just stared at it with apprehension.
2d set – oh the burn
3d set – please don’t make me do this again.
4th – last one, oh the pain. Legs = fire.

I did some abs afterwards. I tried to do ankles-to-the-bar, but my shoulders were so smoked that I couldn’t hold on.

Chris...smoking time once again! I was only through my pullups and maybe 30 pushups at ~14 min!!

CF Warmup subbed lat pulldowns for pullups 11:30
"angie"
100 pullups 10:27
100 pushups 7:01 (17:28 total)
100 situps (abmat) 8:02 (25:30 total)
100 squats 4:37 (30:07 total)

Next time will shoot for under 1/2 hour! 1/2 mary on sunday, so will rest tomorrow...everyone have a good weekend!

What a great day in the gym! I got in a 0515 and stayed until 0700. I would have stayed later if possible.

Warmed up for the first 15 minutes. Then did Angie:

100 pull-ups
100 sit-ups
100 push-ups
100 squats

I did 25 pull-ups in the first set and that helped things along.

I did it in 22:46. I’m about 2 minutes off my time from 3 weeks ago. Last time I was in a good zone and had a much better pull-up bar. Nevertheless, a good workout.

I then moved to tire flipping. After that, I did some elliptical and a treadmill run.

You guys are kicken butt, nice job!

Thursday marked the end of my strength cycle I was working on. Timing I think was just about right on because I basically crapped out on that workout heh, just the right time to start doing something new. Workout was supposed to be:
3x3 squat at 320lbs
3x3 bench at 195lbs
1x3 Deadlift at 330lbs

instead only hit the first set of 3 on the squats, only made 2 the next set and just 1 for the 3rd set. Bench I still managed to get everything, my bench/shoulders are relatively undeveloped compared to my other lifts so I think it's easier for me to keep improving there. Deadlift my back was already very fatigued from the squats so I only did one rep and I wasn't able to hold my back angle so decided to call it a day instead of risk injury.

I'm very happy with how my strength experiment worked though, I haven't measured my 1 rep max in all lifts yet but here is a brief summary of the gains I made over 9 weeks:

Squat 305 -> 330/335 (haven't tested this but should be right around here)
Deadlift 315 -> 350
Press 125 -> 135 (least improvement, my shoulders just don't want to get strong)
Bench 185 -> 205/210 (again haven't tested but should be about there)
Clean 195 -> 230 (biggest improvement, part of this is due to form improvements but either way I am really happy about my clean right now, my form has gotten extremely good, very fast and low under the bar).

Body weight, started at 152, actually gained a little in the middle, was up to 156/157 for a bit but have since dropped back down to 152 again, so right back where I started. I'm assuming I probably improved my body composition seeing as I am stronger at the same weight.

Also to mark the end of my strength cycle I started rugby practice last night also. We were just getting started so didn't really do much but I felt faster and more explosive than ever before, should be a fun year!

Now I just can't wait to try Fran again!

Congrats on the strength gains, Grandy!

Good luck this Rugby season!

Yeah Grandy, that's great strenght gains. Especially for your weight. Super job!

Grandy, that's some great work. Based on your last workout, your max squat is closer to 360, your max DL is around 365-370, and your max bench is closer to 220. Even these numbers are conservative.

Thanks guys, I am pretty excited about my results and can't wait to see how the added strength effects my regular CF WODs.

I want to throw in a quick warning though. Going off regular CF for a strength cycle like SS and such and then jumping strait back into full blown CF WODs right after is actually a good way to give yourself rhabdo. Your body is strong and you know how to push yourself but it's not adapted to that type of workout and that can be a bad combo. So, for anyone considering this type of thing be careful coming back and take it slow for a few workouts and then ramp it up. I was still doing 1 hard pure metcon workout each week to keep up my conditioning while I focused on strength so I think I should be fine, but I'm still going to to take 1 or 2 workouts easy first to just to see how it goes and be safe.




That would be awesome, I don't know about 360 on the squat though that seems pretty dang heavy for me! I'm planning on taking it light for most of this week and then doing a CF Total at the end of the week to see for sure where I stack up, I will throw bench in there also just for fun, really want to see what all my 1RMs are.

I based this off a chart that predicts a 1RM based on other rep maxes. It's fairly accurate for 5 reps and under. Things get iffy at the higher rep ranges. For you, I assumed that the weight you used on your last 3x3 workout was your 3RM. Obviously, if it really was your 3RM, you couldn't have done more than 1 set of 3 reps (unless you waited like an hour or more between sets) so the estimates are fairly conservative, which means that you have a darn good chance of hitting those maxes and more.

1/2 marathon today...no PR but good run, finished in 1:53:31...need to remember aspirin in my hydro pack, better dress in removable layers, also to pace better in the earlier miles...run my own race and not worry about hanging with the pack.

Two funny events...1) a woman tried to take me on the last 400m and I managed to hold her surprise attack off and 2) a woman commented to me after the race that she had used me as a "pace booty" for 3 miles!

That is so funny! I don't recall ever being admired like that. I guess the crossfit is working out well for you!

Great job on the run.

I did the Filthy Fifty today. Kicked me can. I was on the verge of puking the entire second half. Horrible. But, I kept going.

34:56

I also did some ankles-to-the-bar to finish. Smoked.

Shouts out to Jeff (Q). He SMOKED IM Florida Saturday.

10:27.

Wow, that is smokin! Nice job Q.

A guy from my work did IM Florida also, he finished in 11:08, pretty dang fast also, especially since he was shooting for 12:30.

Back to regular CF this morning, started off with a relatively easy workout to ease back into things:

5 rounds of
12 burpees
12 pull-ups (C2B)

time: 5:59

Congrats Pueblo, good work on being a pace booty, always good to help your fellow racers out!

It must have been the UnderArmour compression tights that got the ladies nd maybe some guys excited....as for todays workout:

Official CF Warmup 11:30

Great shoulder workout today, thanks to a new local CrossFit affiliate!

5 rounds
25 pushups
15 push press
21 bar dips
29:15

Neat workout. What weight did you have on the push press? Looks like a good smoker!

95lbs

Nice. I can just imagine the burn.