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What's your WOD (workout of the day) : Swingers Discussion 21340810164
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TOPIC: What's your WOD (workout of the day)
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Strength: Work up to a heavy push press, then 3 x 1 at heaviest. 5 x 65 lb, 5 x 85, 1 x 95, 1 x 105, 1 x 115, 1 x 120, 3 x 1 @ 125 = new 1RM PR! Metcon: 14:32 for 400m run (in 1:52), then 30-20-10 reps for 1 arm dumbbell snatch 35 lb (alternating), V-sit ups, Double Unders, followed by another 400m run (in 2:13). Need to work on my V-ups.

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Sunday: Hiking at Mt Charleston, just a couple hours, active rest day.

Monday: Back squat. 4 x 3. Start at 60% then add 10lb each set. 105, 115, 125, 135 lb. Then max reps back at 60%. Did 20 @ 105 lb (not quite to failure).

MetCon: 10 rds of 5 power clean 95 lb & 5 box jump 24" in 8:49.

mrs svc

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Everything is scaled based on fitness level/experience. Some folks just did 50 double under attempts, put feet/knees on box for handstand pushups, hung from bar and raised knees, and had lower weights for the shoulder to overheads.

Yesterday was 10 reps overhead squats every 2 min for 5 sets. I used 75 lb. Then "Death by Body Weight". On the minute do pull-up, pushup, box jump. Start with 1 rep the first min, then 2 reps of each, then 3 reps of each, etc. I got to the end of the 9th min with my 9th box jump, a split second too late to start my 10th round (Damn). (Scales would be bands for the pullups or ring rows, knees for pushups, step ups for the box jumps)

Today was a combination of Bear Complex (barbell pick up in a clean to a front squat, to a push press, to a back squat, back up push press. Touch to the ground and run through it again. And Man Makers (dumbells - squat down, kick feet back into pushup, row R, pushup, row L, feet under and clean then push press). 5 Bear Complex, bear crawl 25 ft to 5 Man Makers, bear crawl to 4 BC, crab walk to 4 MM, crab walk back to 3 BC, lunges forward to 3 MM, lunges back to 2 BC, inchworm to 2 MM, inchworm to 1 BC, karaoke (twisty side walk) to 1 MM, karaoke back. 12:34 (this was about strength and form, not speed).

Hike planned tomorrow ('active rest' day).

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For time: 100 Double Unders 50 Handstand Pushups (modified with 1 abmat + 1 plate so top of head touched 6" above the ground) 40 Toes-to-bar 30 Shoulder to overhead @ 95 lb (clean to front rack position, then push jerk overhead, first 10 unbroken). 15:15

OLift practice - squat snatch (working on getting under the bar into the squat position when the weight gets heavy) 15 kg x 5 25 kg x 5 35 kg x 10 & 2 sets of 10 @ 15 kg overhead squat in between 37.5 kg x 1

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Done at Crossfit Seven in Ft Worth, TX last Thursday 10-9-8-7-6-5-4-3-2-1 reps (yes, in the end there are 55 reps for each movement) Hang squat clean 65 lb (the squats made this one tough) Burpees Toes-to-Bar

Took just a bit more than 15 min.

Monday 4 sets of 5 back squats, start at 55% 1RM and add 10 lb each set. Then go back to 55% to find max reps. I started with 95 lb. Then at 95 lb did 22 reps. Followed by individually timed rounds: 20 cal row + 40 kettle bell swings (16 kg), 3 min rest 15 cal row + 30 KB, 2 min rest 10 cal row + 20 KB, 1 min rest 5 cal row + 10 KB

Tuesday 15 min to find heavy 2 rep Push Press then 4 x 2 at that weight (I used 105 lb). MetCon 10 down to 1 rep of 65 lb thruster with 1 up to 10 rep chest-to-bar pullups. Thrusters unbroken. Pullups got very tough by the 7th round. Last round of 10 pullups took me 2 min.

mrs svc

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We run every other day. Between 7 and 10 miles each time. As long as it adds up to 25 plus miles for the week. Sandra line dances on the cross training. I lift

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Done on Saturday. "Murph" In honor of Navy Lt Michael Murphy, Medal of Honor, KIA in Afghanistan. 1 mile run, 100 pull ups 200 push ups 300 air squats 1 mile run (break up the middle movements any way you want, I do 20 rds of 5-10-15) 8:14 for first mile, 26:03 in the middle, 9:46 last mile (walked about 400m in the middle). Just 2 seconds off my best. Actually pretty good after recent time off. And pushups were Hand Release!

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"DT" 5 rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks.

Rx for women is 105 lb. On a recovery phase so only did 85 lb today. 11:19 (slowest time ever for 85 lb, oh well).

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. www . iraqwarheroes . com / davistp . htm

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Yesterday we participated in a Scavenger Blitz around the LV Strip. South to Mandalay Bay, East to Hard Rock, North to Mirage. All told about 7 miles jogging around solving clues, taking pictures, finding objects to bring back. Took about 2:45 and we came in 2nd.

Today: Front Squat: 5 @ 70% 1RM = 105 lb, 5 @ 75% = 110 lb, 3 x 5 @ 85% = 125 lb. 2 rounds for time of: 25 Pull-ups 50 Kettlebell Swing (Russian)s, 44 lbs 75 Double Unders Farmers Carry, 25 lb bumper plates (pinch grip), 100 m

mrs svc

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4 miles of pace runs 2 miles - 17 min 1 mile - 8 min 0.5 mile - 4 min 0.5 mile - 4 min

grease the groove 100 pushups 100 situps

pray for death

Powell WY
 
 
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TOPIC: What's your WOD (workout of the day)