The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. Answers to frequently asked questions can be found in the Beginners forum.
Yesterday:
WU:
600m Run, 1 Rd of Cindy
ROM Drills
Band Couch, TFL/Glute SMR, T-Spine Ext
Gymnastics:
- Tuck Front Levers 3x5
- Tuck Back Levers 3x5
Planche Progressions:
- Tuck holds/partial holds with bent elbows
- Parallete shoot outs
WOD -
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Did this on a field at the park, all odd numbers were away from the wind, all even numbers were into the wind, hence the massive differentiation. 1 - 15.09s 6 - 16.64s
2 - 16.31s 7 - 16.01s
3 - 15.34s 8 - 17.01s
4 - 16.34s 9 - 15.79s
5 - 15.24s 10 - 17.16s
On my first attempt forgot to stop the timer so had to re-do it!
PR is 15.01s on the same surface so would have like to have been closer to that today but wasn’t to be.
This is great to be working on this stuff because i suck majorly at this, no speed!
Cashout:
15 Strict Ring Dips
Rest 2 mins
12 Strict Ring Dips
Thursday - WOD 111019 (Pack)
3 RFT of:
10 OHS 95lb,
50 DU
Time: 10:21
I was expecting a big improvement on my last time of 9:54 given recent DU practice. Did this after an hour of 6-a-side football and bombed out - couldnt keep the bar up and kept tripping on the DUs.
Friday - couldnt let yesterday go so I repeated this workout and got 7:04. 100m sprints put off to my rest day tomorrow.
Another difference. First day I was using a narrower grip, my hands kept sliding out and it hurt my wrists. Second day I went back to my normal grip which I measured as just over 1m or 40” between thumbs and I’m wondering if this grip width is appropriate (I’m about 6 ft tall) ?
Also second day the outside of my hands were up against the plates meaning my hands couldnt move and I could brace them - this makes the whole thing more solid and I get no wrist pain. I can only do this cos its a standard bar - presumably an olypic bar would be too long to do it this way. Any issue with doing this ? is it a cheat ?
Also second day the outside of my hands were up against the plates meaning my hands couldn’t move and I could brace them - this makes the whole thing more solid and I get no wrist pain. I can only do this cos its a standard bar - presumably an Olympic bar would be too long to do it this way. Any issue with doing this ? is it a cheat ?
Nah, it’s sub optimal but I don’t know anyone that’s going to ding you because of it. When you get a longer bar to use, you might find the wrist pain goes away anyway.
Worked on technique although i need to be more aggressive with the heavier snatch.
WOD -
2010 Northwest Regional Event 1
Three rounds for time of: 110 pound Overhead squat, 10 reps
50 Double-unders Time = 3:26 mins PR
Last time 18th July 2011 = 110lb OHS, 3:45 mins
Double Unders felt much slower this time and think my rope is about to break, its getting very thin and spinning much slower. Anyone know where i can get a good speed rope in the UK?
First rd the rowing machine cal counter didn’t work so I estimated 13 for that round. This one psyches me out, but no more. First time rx’d. Previous PR was 282 @60# and subbing burpees.
10/21/11 Run, Muscle-ups, HSPU, L-sit hold, One legged squats
Warmup: Row, pull-ups, pushups, PVC OH squats
Pack/ Puppy:
Five rounds for time of:
Run 200 meters
3 Muscle up progressions
Run 200 meters
7 Handstand push up progressions (feet bridged at 5+ feet; hands on parallettes going all the way down)
Run 200 meters
15 second L-sit hold
Run 200 meters
20 one leg box step ups (each leg)
39:42
Skills: Squat snatch
I’ve been working on ring dips; in hindsight, I should have increased the number of muscle-up progressions.
Warm Up
Jump Rope 2min
5 GHD & 10 reg. Sit-ups
Back ext.
Squats
WoD
Puppies
Three rounds for time of:
Run 200 meters
10 Pull-ups ( kipping+assisted)
Run 200 meters
10 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats 29:53
Pull-ups were 5 unassisted Kipping and 5 assisted in all 3 rounds! Woo Hoo!
Pretty psyched when I noticed I could wrap this up in under 30 min. Made for a good push in last round.
$Out$
3 rounds untimed of:
3 presses 65lb
Beginner rope climbs 3 ascents
Hand stand hold for time (:50 :40 :35)
Three rounds for time of:
65 pound Overhead squat, 10 reps
50 Double-unders
12:13
Well almost 3 weeks off after being sick and the SUPER busy at work. Felt good to get back to it. OHS felt really good, I found it hard to get my rythym on the DUs. By the time the rythym clicked it was half way through the second round and I was getting tired!
Cool-down (actually became a second workout): 30 kipping pullups, handstand holds, 20 kipping pull-ups, handstand holds, 10 kipping pull-ups, handstand holds until shoulders gave out and I crashed to the floor in the middle of the gym (hilarious I thought, all the other people in the globo, maybe not so much.)
