CrossFit WOD (Page 26)

Howdy a new guy here.

 Wow I didn't expect to see such a big CF tread here, very nice.

 Well aware of that,  been doing CF for years, now I just gotta get my head around this tri stuff.

yesterday

5x5 Squats (Oh Bill Starr... how I miss you sometimes)

Last little bit my squatting has not been quite as deep as it used to be, so for this WoD I focused on making sure to get to the absolute bottom (A$$2Ankles) on every rep. Not Quite as weak as I had figured I'd be, but still a wuss.

Set1: 135 (too low, should've used as a warmup)

Set2: 185

Set3: 205

Set4: 215

Set5: 225 (barely)

Afterwards some Pistol Squats to round out the misery.

Not an actual WOD from the site, but a simple couplet of KB Swings and Thrusters.

10 Round for time:

30kg/70lb KB SWING  - 5 reps

30lb DB THRUSTERS - 10 reps

TIME: 13:09min

 Killer, the air in the gym was too cold and dry felt like breathing in sand paper.

 Also did a 4min set on the rowing machine focusig on reducing my strokes per min while maintaining a flat 2min per 500m pace.

Today, Helen:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Old PR: 12:09

New PR: 10:25

Woohoo, New PR day. Gotta say to be as cold as it was this morning (29o... hey, thats arctic here in knoxville) That I was pretty pleased with my time. Wish I could have pushed just a bit harder on the Dumbbell swings to get below the 10min mark, but all in all, not bad. 

Today

Push jerk 1-1-1-1-1-1-1 reps

 Missed doing this in the morning so i did it after my run tonight... think that may have effected me.

set1: 135

set2: 155

set3: 165

set4: 175

set5: 185 -miss (technique)

set6+ I went back down to 135 and worked on form. Even when doing a split jerk I seem to be missing alot of the tech. of the lower body. That and I keep fearing hitting myself in the jaw with the bar.

Ran 5 miles last night so wasn't up for today's 5k. Instead some strength building.

2x4 Squat Clean and Press, 135lbs

2x5 Deadlift, 275lbs

2x8 Pistol Squats, each leg

2x25 Push Ups, 45lbs plate on the back

superset with

2x6 Push up position Rows, 25lbs

2x10 Hanging Leg raises, 17.5lbs

2x10 L- Chin Ups, dead hangs.

It was pretty sucky. In a good way

"Lynne"

Five rounds for max reps of:
Body weight (170lbs) bench press
Pull-ups ( Dead Hangs)

Set1: 15, 12

Set2: 12, 11

Set3: 10, 10

Set4: 7, 8

Set5: 7, 8

I missed working out this morning so i tried to double up this afternoon (this and my 30min of sprints)

Not horrible, but it definately had an effect on my run, which I cut short in 12 minutes. I was just out of gas.

So, I'm contemplating adding CrossFit to my routine (once I start my routine!).  Tell me, does everyone follow the WOD on the CF site,  or do you change it up? Do other days?  Etc? 

 Thanks for the anticipated help!

I follow the WoD fairly closely... it really depends on how much your training in the 3sports. For example, I don't want to do the 5k run WOD on a day that i'll later do my long mileage run. Or I don't want to do Fran on my long swim day...  I tried for a while, but even working out morning/evening, my body didn't have time to recover.

Before I was training for a triathlon I would say I did xfit for 6-7 months without missing a single wod... adding running/biking/swimming just makes it that much more difficult to do the harder wods... (i think todays was run400m, 30back extensions, 15 deadlifts, 255lbs... no thanks on my long swim day haha)