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Pack- women’s weight:
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
8 Rounds + 5 Thrusters + 5 HPCs
Last time I got 10 rounds in. Maybe it was after a rest day… wait… I rested yesterday so that rules that out… maybe I wasn’t watching my form as much last time… quite likely… or maybe it’s because I drank a bit too much wine last night… most likely… but this really kicked my butt today.
6 rounds of deadhang then switched to assisted for rounds 7-12
Front Squats 090814
First time going for anything resembling a 1RM.
135-155-175-165-165-165-165
Got as close to failure on 175 as I want to get given my gym’s setup, and got back to that point with the last 165.
Seems like it’s my core and to some extent shoulder and wrist flexibility that is the weak spot with these rather than the legs. As somebody once said, important, if true.
I cant do muscle up so i have to do the substitution. While doing normal dips, I thought the were too easy. So i thought of something new and tried it yesterday. instead of normal dips, i hung the rings so that they were exactly the same height and my 30 inch box. then i but my heels on the box and did the dips. A whole lot harder, and really had to use more muscle to stabilize my self on the rings. Let me know if this is a better substitution for regular dips for muscle up substitution and don’t worry i did the pull ups too!
In Conner’s class at Brand X the buy in was bear crawls and sprints and box and tuck jumps. 3X
The WOD was “Michael”
3 rounds of 800M run
50 weighted good mornings ( I used the 45# bar)
50 sit ups
I heard Conner say we were only going to do 2 rounds because it is a long workout, and I thought he meant the WOD. What he meant was the buy in was 2X.
So…..I did 2 rounds of Michael and it still took me 26 minutes. I was done though. I don’t think I could have done another round. Good job to Carl who did it correctly.
Something to shoot for next time.
I took off the last cycle, and I’ll be taking off the next. I’m running the Hood to Coast relay this weekend. This year I’m testing Crossfit’s ability to get me in the right shape. I haven’t been running miles and miles to get ready this year like I have in the past. I’ve just been doing Crossfit. My 10k time has improved, and I feel really good.
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Scaled to 3/6/9 to compete w/ last time of 15 rounds. I used assisted pull ups last time too.
HUGE NEW PR! I did all the pull ups unassisted this time and finished 22 rounds! Actually I think I did 23, but I can’t fully remember, so I’m going w/ 22 to be sure. Very happy w/ this!
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Scaled to 3/6/9 to compete w/ last time of 15 rounds. I used assisted pull ups last time too.
HUGE NEW PR! I did all the pull ups unassisted this time and finished 22 rounds! Actually I think I did 23, but I can’t fully remember, so I’m going w/ 22 to be sure. Very happy w/ this!
Congrats Airborne! That is awesome!
I have a quick question for anyone out there. What the take on doing a 3 mile run on rest day? 1st mile body wt, 2nd mile wt vest, 3rd mile no wt. Is it a bad idea to do something like this on a “rest day” ??
I have a quick question for anyone out there. What the take on doing a 3 mile run on rest day? 1st mile body wt, 2nd mile wt vest, 3rd mile no wt. Is it a bad idea to do something like this on a “rest day” ??
Thank you in advance group.
Generally, “rest day” kinda boils down to “don’t do a hard crossfit workout” which further boils down to “do anything you’d normally do, including sports, etc.”. I don’t know how you do with the vest running, but you’re going kinda long so it’s generally not as intense. I don’t see the reason for the vest in this instance, but you’re welcome to it.
Been very inconsistent with wods the past 3 or 4 months, but I did managed to day these past 3 days. My triceps and hamstrings are trashed, but in a good way! I’m really enjoying the rest day.
I have a quick question for anyone out there. What the take on doing a 3 mile run on rest day? 1st mile body wt, 2nd mile wt vest, 3rd mile no wt. Is it a bad idea to do something like this on a “rest day” ??
Thank you in advance group.
How long have you been CrossFitting? What are your goals?
I ask these questions, b/c the reality is that you get stronger and adapt while resting, and by eliminating rest, you will impact your adaptation. Remeber, CF is STRONG MEDICINE!!! For the best impact you have to give yourself time to recover.
That being said, if you feel you can adapt well, take a look at the CF Endurance site. They have excellent info/advice meant to help work in endurance sports like running, swimming etc into the CF plan.
I initially recommend you stick with the mainsite WOD and use appropriate intensity (you know, lying on the floor after on the edge of puking) for a bit before throwing anything else into the mix. You will get faster just from the little running we do in the WODs if you are working hard enough.
Today is my first post and login. I have been following for a little while but decided to go ahead and join so i can post my times and workouts to get feedback. I am pumped and ready to sweat & bleed and maybe even see pukie from time to time.
So HI everyone and lets get to work
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
This is my 3rd week of crossfit, and the other wod’s have been tough. This wod was insane. It literally got every muscle in my body screaming. Inside of thighs, wrists, neck, places you wouldn’t think of. Did 2 rounds as RXd, and failure occured on the thruster. Dropped down to 55 pounds and got 4 more rounds in. Wow!
Today is my first post and login. I have been following for a little while but decided to go ahead and join so i can post my times and workouts to get feedback. I am pumped and ready to sweat & bleed and maybe even see pukie from time to time.