CrossFit WOD (Page 27)

way to go pueblo, that looks like a murderer

Todays WoD

Deadlift 3-3-3-3-3 reps

Set1: 315lbs

Set2: 325lbs

Set3: 330lbs

Set4: 335lbs

Set5: 345lbs

Not what I used to be able to do for reps, but not bad considering I weighed today and was hovering at 167

Solid on the C&J's Pueblo

Todays WoD 7x1 Overhead Press

All 7 sets ended up at 140 or 145lbs... still upsets me at the amount of weight i've lost from my max ohp.

Afterwards 3x4 A2G Squats, 225lbs

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Finished in 5:08... off my pr by almost a minute! Argg the strength i'm losing doing my tri training is killing me!

I don't know her name... but she is sure a beetch...

5 rounds of the following... 

20 pullups

30 pushups

40 situps

50 squats 

Hey everyone.  Just discovered this thread and I'm really excited.  Crossfit is my new addiction since my brother's girlfriend opened a gym, but I'm not sure about how to combine it with my regular tri training.  I'm loving the improvements I'm seeing after just a month though.

My latest problem is that I'm no longer living in my brother's area so I have to face joining a new gym where I don't know everyone.  I get horribly self-concious working out in front of others, and I was just getting over that with the ppl I know at the other gym.  And I'm hoping Santa will buy me a membership, because not knowing the owners makes crossfit WAY more expensive!

Anyway I'm glad to meet other crossfitters and I'd love to hear from you all about how crossfit fits in w/tri training.

after fran I've decided its time for me to go back to old school training, so a break from crossfit is in order

New workout plan. 2on-1off

Day1 - heavy loads, aiming for 12-18 total reps through all sets, 3 exercises 

Day2 - hypotherapy, aiming for 35-50 total reps through all sets, 4 exercises

Exercises i'll be rotating through (and variations of each when i get bored)

Squats

Power Cleans

OH press

Bench Press

Deadlifts

Pull Ups

Rows

Dips

Snatches

And some others that are eluding me at the moment...

we'll see how that goes. Good luck to everyone still hitting the WoD's hardcore.

So I'm very interested in adding some Crossfit into my training - especially over the next couple months before I start an IM plan.  The local CF gym is not close to me so I'd like to incorporate as much of this as I can at home.  Couple Questions:

• What is the key equipment I'll need?  I have a full set of dumbells, no pullup bar
• Where do I find out how to do some of the routines properly?  
• Is it safe to do on your own?  I've read about Rhabdo etc.  I think I know when I'm pushing myself too hard but would like some input. 
• Is getting orientation at the CF gym the only way to really do this correctly or are there other options? 

 Thanks for your help!

What are inverted burpees?  That sounds like two words that should never be placed next to each other!