Adam Brown Hero WOD

Pack
Two rounds for time of:
135 pound Deadlift, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball (subbed 25 lb db thrusters)
100 pound Bench press, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball (subbed above)
70 pound Clean, 24 reps

45:44

Two rounds for time of:
155 pound Deadlift, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 20 pound ball
135 pound Bench press, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 20 pound ball
95 pound Clean, 24 reps

=43.47

Since i just started doing CF im sore all over.  I was wondering if anyone had some recovery techniques.
A while back I read about showering with hot and cold water.  Switching from hot to cold, back and forth every five minutes for twenty minutes.
Thats one i’ve used quite often and seems to work decently.
I like to change things up so if anyone has any im willing to try them out, thanks.

pbl_st_jr - 11 August 2010 03:21 PM

Since i just started doing CF im sore all over.  I was wondering if anyone had some recovery techniques.
A while back I read about showering with hot and cold water.  Switching from hot to cold, back and forth every five minutes for twenty minutes.
Thats one i’ve used quite often and seems to work decently.
I like to change things up so if anyone has any im willing to try them out, thanks.

1) I’m always sore too, even after 3 years.  BUT it gets better.  More like a pleasant reminder that I’m alive. 

2) Make sure you’re getting enough sleep.

3) Try a foam roller or something to work over the “affected bits”

4) On your rest days, try going through a cf warmup, maybe a round, at a slow tempo, just to get things moving.

5) Try your fish oil . . . haven’t talked about it much lately but it’s always a good idea.

That’s what I’ve got off the top of my head.

TP

WOD from 100808

As Rx’d

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Completed 7 Rounds plus 24 Reps

CFWU x 3

35 Double-unders(apparently double-unders take more coordination than I posses. Subbed knee tucks.)
15 Wallball “2-fer-1s” (20 lbs)

Three rounds for time of: 12 Minutes of torture.

I was late for work so there was no time to cash out.

Back Squat 5-5-5-5-5 reps

115, 135, 155, 180(4,f), 180#(4,f)

I did it as close to Rx as possible. TOTAL TIME: 47:32..This was an absolute MONSTER!

First round for time of:

295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
155 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Second round for time of:

285 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
155 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
135 pound Clean, 24 reps

CF BrandX Poway

Bench Press - 135x10, 185x5, 205x3, 225x3, 185x7
Box squat - 135x3, 185x3, 235x3, 255x3, 255x3

7 Rounds
100m jog
100m sprint
7 DB pushpress(55# DBs)
9:44

Cashout; 20 K2E

Pack
One round for time of:
155 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
2x20 pound dumbbell thursters
135 pound Bench press, 24 reps
24 Box jumps, 20 inch box
2x20 pound dumbbell thursters
95 pound Clean, 24 reps

I haven’t been sleeping well the past couple of nights causing me to hit the gym late this morning.  Only had time for one round before I had to get home to get ready for work.  I may go into the gym tonight to do this one again.  I hate to come up short on a hero workout.

27:18.22

WOD Pack:  “ADAMBROWN”

Two rounds for time of:
135-155 pound Deadlift, 24 reps - USED 155#.
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball - USED 20# BALL.
95-135 pound Bench press, 24 reps - USED 135#.
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball - USED 20# BALL.
65-95 pound Clean, 24 reps - USED 65#, HANGING.

TIME = 38:11.

AdamBrown

Pack
Two rounds for time of:
135-155 pound Deadlift, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball
95-135 pound Bench press, 24 reps
24 Box jumps, 20 inch box
24 Wallball shots, 15-20 pound ball
65-95 pound Clean, 24 reps

bit off more than I could chew today, been sick past couple of days, without getting into too much detail, lets just say “GI” difficulties.  took me 16 minutes to finish round 1 almost had my 1st pukie, then I scaled it way down on round 2, still kick my arse. total time 34:32
Round 1
145 DL x24
24 box jums 18in
24 wallball, 13lbs
135 bench x24
24 box jums 18in
24 wallball, 13lbs
95 clean x24

Round2
95 DL x24
15 box jumps, 18in
15 wallball, 13lbs
115 bench x24
15 box jumps, 18in
15 wallball, 13lbs
65 clean x 24

Tue 100810
CFSB Deadlift 3x5 235,245,275x5 (PR)
5 rounds for time of: 9:08
5 reps of body weight bench press (175lb)
10 reps of 24” box jumps

ground to overhead/shuttle

3 sets, 10 reps 15# g/o, 3x200 yards
5:10

Complete as many rounds as possible in 20 minutes of:
95 pound Back squat, 7 reps
25 pound dumbbell Overhead walking lunge, 10 steps (right hand) (subbed 20#)
7 Burpees
25 pound dumbbell Overhead walking lunge, 10 steps (left hand) (subbed 20#)

3 rounds + 7 squats @ 65#.