CrossFit WOD (Page 5)

2008-05-27 10:26 AM

in reply to: #1369702

Master

1978

Chelmsford, Massachusetts

Subject: RE: CrossFit WOD

If I can handle it after my 3000yd swim, I'm gonna do today's WOD. I will add another 1 mile run AFTER the WOD though, since I'm supposed to run for 20 minutes. We'll see what happens. I'd like to do Jason too, but I think I'll wait for tomorrow. I wanna get as lean as possible before CdA, so I'm gonna try to do at least SOMETHING CF-related for the next four weeks. Wish me luck peeps...my IM peak is here, hopefully I won't die!

2008-05-27 10:27 AM

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2008-05-27 12:39 PM

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Edited by Zilla 2008-05-27 12:40 PM

2008-05-27 12:42 PM

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2008-05-27 1:02 PM

in reply to: #1369702

Master

1978

Chelmsford, Massachusetts

Subject: RE: CrossFit WOD

Kick workout ZILF!! We are gonna be buff -ILF's when I come out again for IMAZ in November...

2008-05-28 8:10 PM

in reply to: #1369702

Master

1978

Chelmsford, Massachusetts

Subject: CrossFit ENDRUANCE WOD 080528

Holy cow, tonight's workout was harder than I thought it'd be. I was thinking, how can I possibly get a good workout when I'm resting for the same amount of time I am running for. But damn...this was one hard workout!!

Just copied it from my blog cuz I don't wanna type it out again!

12m 41s

2.25 miles

05m 38s/Mi

6:10 PM

CrossFit Endurance track workout.

3 sets of the following workout...
The Tosh -
Run 200, rest 200 time
Run 400, rest 400 time
Run 600, rest 600 time

Splits - time (pace):
Round 1 - 40 (515), 122 (509), 207 (519)
Round 2 - 37 (500), 121 (513), 211 (536)
Round 3 - 40 (515), 128 (528), 215 (540)

Pretty good workout tonight. It was hot out, I didn't expect to average under 6 minutes per mile.

Something weird. The Garmin put each lap of the track at 0.26 miles instead of .25. So I guess I went a little further, but I used the standard distances and converted to miles. Total is actually 2.34 miles, but oh well...no need to split hairs.

2008-05-29 8:19 AM

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oldpueblotriguy

2008-05-29 11:33 AM

in reply to: #1369702

Extreme Veteran

339

Tucson, AZ

Subject: RE: CrossFit WOD

lvthgme - Rest up...you only risk additional injuries pushing to get back sooner than your body is ready.

Q - great work on the CFE WOD...I tried this one in the pool and was smoked!

2008-05-29 11:43 AM

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oldpueblotriguy

2008-05-29 12:05 PM

in reply to: #1369702

Extreme Veteran

339

Tucson, AZ

Subject: RE: CrossFit WOD

Wow, 5000th post, congrats!

And you shared it with your fellow CrossFit BT family

2008-05-29 12:07 PM

in reply to: #1431054

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2008-05-30 12:54 PM

in reply to: #1369702

Expert

1060

Weymouth, MA

Subject: RE: CrossFit WOD

What a day (For me. Do NOT compare this to Q or Pueblo!)! First time with KB swings. Man are they awesome!

CFWU x 3

I subbed dips for three sets of 33 pushups. Did 34 on the last set to get to 100.

WOD - Shoulder press 3x3x3x3x3 (95/115/115/135/135). Got all reps but the last set was tough.

Still felt great so I did 50 KB swings with a 16kg bell. Holy crap! 5 sets of 10 with some situps in between.

2008-05-30 1:03 PM

in reply to: #1369702

Master

1978

Chelmsford, Massachusetts

Subject: RE: CrossFit WOD

Nice work!! And great idea to put some extra stuff in there...wear yourself out! Awesome job!

PS - I don't think I'm very worthy of being "compared to" lately...I've been slacking off. After CdA, I'll be back in full CF force again.

2008-05-30 4:28 PM

in reply to: #1369702

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http://www.crossfit.com/cf-info/excercise.html

2008-05-31 11:36 AM

in reply to: #1434339

Expert

1060

Weymouth, MA

Subject: RE: CrossFit WOD

Check out this link. There is a very good video that explains it much better than I could!

2008-06-03 12:41 PM

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2008-06-03 1:07 PM

in reply to: #1369702

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2008-06-03 1:28 PM

in reply to: #1369702

Master

1978

Chelmsford, Massachusetts

Subject: RE: CrossFit WOD

HOLY CRAP TJ!!! Nice work!!

So I finally got the other half into CF. Last night I taught him the basics...how to do pullups, jumping pullups, correct pushup form, sumo DLHP's, GHD situps, knees to elbows, all that.

Then we did a little chipper. It was only about 5 minutes but it kicked his butt!! It only took me 8 seconds more to do twice his workout, I was impressed with myself! LOL

OK so tonight I will do the Hang Power Snatch workout. Plus, I'm gonna have Q's CF Lesson 2. I'm excited to be teaching someone else how to do this stuff. It's fun!

2008-06-03 2:31 PM

in reply to: #1369702

Expert

1060

Weymouth, MA

Subject: RE: CrossFit WOD

Zilla - That is damn impressive. Let us know how you feel tomorrow. Q - What's a chipper?

2008-06-03 2:51 PM

in reply to: #1442310

Master

1978

Chelmsford, Massachusetts

Subject: RE: CrossFit WOD

rcberto - 2008-06-03 3:31 PM Q - What's a chipper?

It's just a mishmash of exercises all in a row with no rests.

It looked like this...
20 walking lunge steps
10 pullups
20 box jumps
10 knees to elbows
10 hang squat cleans, 50lb.
20 pushups
10 KB swings, 25lb.
10 jump squats
20 situps
10 pullups

It was fairly easy if you consider the following workout...a half-version of this one was the first ever CF workout I ever did.
http://media.crossfit.com/cf-video/CrossFit_PostCertChipperFull.wmv

2008-06-03 2:59 PM

in reply to: #1442378

Expert

1060

Weymouth, MA

Subject: RE: CrossFit WOD

Is this another "Qism"? I'll have to try this next time I'm looking for a cardio-ish WOD.

2008-06-03 3:10 PM

in reply to: #1442310

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2008-06-03 3:28 PM

in reply to: #1442402

Master

1978

Chelmsford, Massachusetts

Subject: RE: CrossFit WOD

rcberto - 2008-06-03 3:59 PM Is this another "Qism"? I'll have to try this next time I'm looking for a cardio-ish WOD.

"Chipper" is not a Q-ism...it's a CF term. The workout I did yesterday is something I came up with, but it's closely modeled after the workout in the post-cert chipper video that's in that link above. I love chippers. No time to think about "oh no what's next?!?"