ME Shoulder Press x5
- 28kg / 37kg / 43kg PR
- High Rep 30kg x18 PR
Metcon From BrandX: “Barbara upside down and backwards”
3 rounds, each for time of:
- 50 Pull-ups
- 40 Push-ups
- 30 Sit-ups
- 20 Squats
Rest precisely three minutes between each round.
Time: 5:46 / 5:29 / 5:53
Cool down
- MU progressions
- Ring holds hands turned out
Really tried to focus on sub parallel ROM. Had to go lighter than normal, but each rep was legit. Probably could have gone up to 405, but had to get to track practice.
3x5 (each side) Turkish Get-ups
50, 55, 60
Today
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
- Had to sub 30 towel pull-ups for rope climb. First set was pretty legit. Had to do them in sets of 5-10. After the first round I had to bounce at the bottom to get the 30 in. Need to practice rope climbs. This WOD really exposed one of many weaknesses. Muscles felt strong at the end, but grip was toast.
Hang cleans were no problem. Surprisingly grip felt pretty good on these.
Time: 24min and some change.
Forgot to stop the clock and sat there for a good min before I realized it. Clock was at 25:30 when I realized it and stopped the clock.
I dont know if this thread is exactly the right place to ask this, but im new and I would just like some input.
My major concern is that my college gym doesn’t have the plates I have seen everyone else using in the videos. The plates there are steel and don’t just bounce of the ground quietly when dropped. So obviously I am not going to be able to push myself in fear of something going wrong, damaging the equiptment and pissing people off lol. I was just wondering if anyone had any suggestions or even a Canadian website or two that I could find the right type of plates/equiptment at, or even possible prices for start out equpitment. I am 99% sure I do not have a crossfit gym in my city, Thunder Bay, Ontario. And off the top of my head I cannot think of any gyms that have those type of plates, although I could take a better look into that.
Thanks alot for your input/ suggestions.
Welcome!
Okay yeah, those are “bumper plates” and yes, they bounce, so no, don’t be dropping the metal ones on the floor at the gym.
As for a decent place to buy your own, I’m not sure, I’ll let one of our resident Canucks weigh in.
Check out the affiliates in Ontario, don’t know if any are near to you, if you haven’t checked yet.
That said, dropping is valuable only in like Max Effort days, where you can fail and drop that crap on down, and a couple of the WODs (Grace) where not wrestling the weight down doesn’t sap your strength. So you should be able to find some work arounds (i.e., stop before you know that stuff ain’t gonna go up). That said the oly lifts ARE problematic if you can’t dump when practicing. You may be able to find an oly club in town and they’ll have the stuff.
Again, welcome and give us an intro in the Cheers section. Glad to have you here.
Pack:
Five rounds for time of:
115 pound Hang squat clean, 5 reps
15 ft Rope climb, 3 ascents (substituted with towel pull ups and using towel as a begginer rope climb, only 2 ascents each round)
less then 21 minutes.
Workout didn’t start so well, forgot my stop watch and the hanging towel up/downs didnt work out so I had to modify it. Ended up doing towel pull ups for about 30 of them then just ended up using the towel for beginer rope climb the rest of the workout. My grip is done though, next time should do 3 ascents of beginner rope climb.
Puppies:
Four rounds for time of:
75 pound Hang squat clean, 5 reps
3 Beginner Rope climbs (using straps that my rings are on…..BAD IDEA! my hands feel like there going to fall off!)
I wanted to call it mid-way through the 3rd round, but gutted it out for all 5. Great WOD, definitely a full body.
Cool down: 10 minute power walk and stretching.
I will fully enjoy my cheat day today, 100% all in.
Brother-in-law Jeff (He’s about 2 weeks into CF, drinking the Kool-Aid)
5 rounds
45# hanging cleans-1st time doing them, 9 reps/rd
9 jumping pull ups/rd
Total time: 7:29
Started with the big dawgs today, then reconsidered when my form was atrocious. Scaled back the weight on the Hang Squat Clean…
CFWU x 3 (minus Pull-ups)
5 rnds for time:
155lb Hang Squat Clean x 9 (3 sets at 155lb, 2 sets at 115lb)
15ft rope climbs, legless x 3 (1 rnd as rx’d, 4 rnds using rope progression)
19:32.50
20min Stationary Bike, Hills Level 10
The WOD really kicked my butt. 155 was do-able, but my form sucked so I scaled it back, and my grip was the limiting factor on the rope climbs. Need work all around on this one.
...off the top of my head I cannot think of any gyms that have those type of plates, although I could take a better look into that.
Thanks alot for your input/ suggestions.
Puppies:
Complete as many rounds as you can in fifteen minutes of:
Five pull-ups (assisted after the first 2 1/2 rounds)
Five dips (assisted on the last 2 rounds)
10 Sit-ups
