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TOPIC: What's your WOD (workout of the day)
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Saturday
"Nancy" 5 rds 400m run + 15 overhead squat 65 lb @ 18:40 then did the mainsite WOD 2 rds 100 double unders + 50 shoulder-to-overhead 65 lb + 25 toes-2-bar @ 20:43 Sunday Strength work. Deadlift 5-5-5 (165-185-205) Push Press 5-5-5 (85-95-105) Hang Squat Cleans 2-2-2-2-2-2-2 (85-90-95-100-105-110-115) mrs svc |
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Las Vegas NV |
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Saturday my sister and some other folks traveled to a small garage box. Guy is a grip guru...LOL
Played with all kinds of cool "grip" toys - hanging globe, dogbone, clock weights, balls, etc and this really fat bar he calls the "soul Crusher" - it was. Because of the immense amount of grip strength you need, near impossible to get normal DL weights. Best I could get was 190# - at 220# I could barely break the surface! It was wild! (365 is my DL max!) WOD: 2 rounds, FGB style 1:00 each station, :30 transition between, 1:00 rest after 4 stations: Log Press 135# Double Unders (did as many as I could, no singles) Axle Cleans 90# Airdyne bike for Calories 105 Total Fun day at another box, learned some new stuff, stretches, etc. |
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Jacksonville FL |
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Wanna - What she said! LOL
Some catchup: 2/5 - Warm up 3x - 250m Row, 50' Walking Lunges, 10 Shoulder Rolls, 10 Air Squats Front Squat 3/2/2/1/1/1 - 175/195/215/235/255 Failed (weak sauce!) Jumping Randy - 5 Rounds for time 15 Power Snatches @75# 15 Double Unders (45 Singles) 11:02 ============================= 2/7 Warm up 3 x 500M Row, 10 Shoulder Rolls, 10 OHS w/PVC, 10 Push Jerk w/PVC "The Chief" 5 rounds, AMRAP 3:00 each, 1:00 rest between rounds, total reps 3 Power Cleans 135RX - Did 115# 6 Push-ups 9 Air Squats 3+9/3+6/3+3/3/3 ============================= 2/8 Warm-up 3x 400M row, 15 OHS w/PVC, 10 Ring rows, 5 Tuck Jumps Back Squats 3/2/2/1/1/1 225/245/265/295/315/335 - Woot Woot - 10# PR! WOD 30/24/18 Pull-ups (scaled 15/12/9 no bands!) Deadlifts 155RX Box Jumps 24" (step ups) 17:28 |
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Jacksonville FL |
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WT - either and both.
Some folks have set up a gym in their garage and WOD by themselves or with a friend. They might make up their own WODs or just follow the mainsite crossfit dot com programming. Others join a box (like me) and go to set times to WOD with others (1 hr class times that includes warmup, mobility, movement practice/strength training, and a MetCon - metabolic conditioning component). We also offer open gym hours for people to do their own lifting/strength programming or make up a missed WOD or their own WOD. On Sundays we have open gym. Sometimes a group of us get together to do a benchmark WOD that we can't do in the regular classes because of the equipment needed or the time it takes. |
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Las Vegas NV |
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Question.... is CrossFit stuff done as a group? Or individually?
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Lahaina HI |
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Missed 2 days due to hip/low back/leg pain.
Felt good today and went to evening WOD. Individually timed rounds. 30 Row (calories)s 30 Kettlebell Swings, 35 lbs 30 Push Up (Rings)s 5:28 For time: 20 Row (calories)s 20 Kettlebell Swings, 35 lbs 20 Push Up (Rings)s 3.48 For time: 10 Row (calories)s 10 Kettlebell Swings, 35 lbs 10 Push Up (Rings)s 1:35 |
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Las Vegas NV |
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Les Mills Combat Ultimate Warrior 60 Live is on tap for today. My favorite LMC workout.
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West Sacramento CA |
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Warm UP Row for 3:00 Then 2 rounds 5 Burpees 10 Jumping Squats 15 Shoulder Rolls Then 1:00 Shoulder Extension on Bar
Strength 3/2/2/1/1/1 Strict Press 95/125/135/145/150 Failed (still gassed from weekend!) WOD - 3 rounds, 30 minute cap 30 Box Jumps to 30" (I did step ups to 24") 30 Kettlebell Swings with 2Pood -(Yep, I said 2 pood and I did them!) 30 Pull-ups (Red band, just not clearing the bar without, but again, after Saturday!) 27:15 so I beat the 30min cap! |
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Jacksonville FL |
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Back squat 5 reps: 105, 125, 135, 140 lb.
2min max rep HSPU - 1 abmat. 11 reps (managed 1 kipping version) rest 3 min 5min AMRAP 6 alternating pistols & 12 box jumps 24". 3 rds + 17 reps rest 2 min 3min AMRAP 12 alternating lungest & 6 box jumps 24". 4 rds + 3 reps rubber legs for a minute afterwards |
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Las Vegas NV |
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And yes Mrs. SVC...thinking more about the open, thanks for the stick poking!
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Jacksonville FL |
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TOPIC: What's your WOD (workout of the day)
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