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Have you ever stopped and thought “Wow, I get a lot of free stuff from CrossFit. A free website. Lots of free tips, advice, etc..” Have you ever thought “I wonder how I could give something back for all of this great stuff that has changed my life?”.
Now you can. Help the CrossFit affiliates fund the RRG.
Pullups, GHD situps, 105kg Deadlift; 21-15-9 for time: 17:45
This should well have been under 10 minutes, maybe as much as 12. On the second set of pullups I ripped the skin off the pad of my middle finger, so the whole exercise was basically pain endurance. I wasn’t even tired when I was done, just in a lot of pain. Does anyone know where can I get some climber’s powder in Japan?
made up wod with golden1 on the drive into work. it worked out to be a great wod. the broken a/c at the work gym also helped with sweating out some nasty toxins (i.e., corona)
row 500m, then 3rds for time
5 handstand pushups (feet elevated all the way up on smith machine)
10 pull ups
15 situps
20 double unders
then, run 400m
12:42. golden1 beat me by 8 seconds, good job Dee. quick fun workout.
hang clean, ring dips, situps
Complete as many rounds as possible in 15 minutes of:
95-pound Hang clean, 15 reps
22 dips (should have been 24)
21 Sit-ups
3 round 15 cleans 12 dips
Puppies:
Complete as many rounds as possible in 15 minutes of:
45-pound Hang clean, 15 reps
12 bench dips
15 Sit-ups
5 rounds.
Ugh. Not with it today. The joint area of my right thumb dislikes HPC’s almost as much as I do. Each clean was slightly painful there and in the left shoulder when receiving the weight.
20 minutes Precor 100i- interval, 4-9
Overhead squats x 15
BWU x 2
Puppies:
Complete as many rounds as possible in 15 minutes of:
45-pound Hang clean, 15 reps
12 bench dips with legs extended
15 Sit-ups
(completed 5 rounds + 11 Hang cleans)
15 Back extentions
15 minutes upright bike- random hills, level 12
First time. Suspect this is not a great time, but somewhere to start. Found low back weakness to be limiting factor. More kettlebells and better technique is needed
Have you ever stopped and thought “Wow, I get a lot of free stuff from CrossFit. A free website. Lots of free tips, advice, etc..” Have you ever thought “I wonder how I could give something back for all of this great stuff that has changed my life?”.
Now you can. Help the CrossFit affiliates fund the RRG.
GOOD post, GD. I’ll be making my donation soon. They fixed the Paypal error, now it’s a Google CHeckout function can donate as little as $25 (which I’ll do). Still helps. If anyone didnt’ see it, check out the main site for the video and info from affiliate CrossFit Central (Austin TX) about today’s MONEY BOMB. They wanna encourage everyone to go online and donate today at noon, CST. Good stuff.
We get programming, background info, advice, and good community for free. Least we can do is donate a little to help the program at-large.
Took GD’s advice and since I have an “absolutely horrible air squat” I chose to work on form.
Did 185x3 for 5 sets and recorded myself each time making sure I went to the proper depth and form was correct. Not perfect yet by any stretch, but certainly improved from the last time I taped myself.
Hang cleans 1 pood KB snatches + OHS - ring dips - sit ups
Pack:
AMRAP 20 minutes:
6 per side - 1 pood kettlebell snatch (recieved standing) to full overhead squat
9 ring dips with feet on 10” box in front, butt to ground as per GD
21 Sit-ups (feet anchored)
Warm up: 2x - 25m bear crawl=>25m side shuffle=>10 box jumps (10”)
10 box push ups
10 OHS w/PVC
8 pass throughs
light ROM stretching of shoulder and chest
10 squat ring dips
Notes: substituted the KB snatches for the hang cleans due to left shoulder acking up again. It doesn’t hurt when I load it during a workout, and I thought it had settled down, but about four hours after finishing Cindy (25 rounds @ 3 pull up) I had the numbness in my pinky, fourth finger and outside of forearm again. The joint is loose due to old injuries and very prone to sublaxation, which in turn causes subsequent swelling of the joint, which in turn causes some nerve impingement (Brachial Plexus if I had to guess). Kettlebell work overhead really seems to help tighten it up, and seems to be very therepeutic to the rotator cuff; whereas, other ballistic movements that externally rotate have tended to inflame it over the past few weeks (i.e., cleans, SDHP, kipping pull ups). I’m working very hard to maintain good mid-line stabilization as per KStar, and keeping the shoulder “on the shelf” during movements, which also seems to be helping.
Noticed a pulled ab muscle on the left side. Might have pulled it kicking, might have pulled working guard defense *shrug*. Doesn’t seem to be a big deal, and I don’t expect it will turn up again, but if it does, I just wanted to note it here so I knew when and how it began.
No numbness of left hand or arm in the hours following this workout, so I think I chose wisely on the movements and execution.
never tried bar muscle ups before, but was at the gym and decided to try it. I didn’t time myself, but I did about 20-25 over the span of about 10 minutes. Curious to see what I could do if I timed it.
friend is interested in crossfit so I put him through a workout:
3 rounds for time:
15 manmakers, (20# dumbbells first round, 15# for second and third)
24” box jump, 25 reps
he did it in 28:49 and said he’s never felt like throwing up before that much in his life. I told him to get used to it!
