Crossfit Workout Thread

[Tuckerman]

Any of you try for the CrossFit games? I think I'd like to see if I could get pass the sectionals and now its only $10 to enter.

[jibij]

Any of you try for the CrossFit games? I think I'd like to see if I could get pass the sectionals and now its only $10 to enter.

My box is trying to talk me into entering the Over 50 class. I'm fighting it so far. I really don't want to get completely sucked into CF as a lifestyle. It's a means to an end for me. Not another sport.

[zion zig zag]

I really don't want to get completely sucked into CF as a lifestyle. It's a means to an end for me. Not another sport.

Yep. No WOD for me today, I'm going skiing.

[hafilax]

Any of you try for the CrossFit games? I think I'd like to see if I could get pass the sectionals and now its only $10 to enter.

Our coach wants everyone to do the games qualifier workouts each Saturday. A part of it is to qualify a team. Something to do with counting the best times for each workout.

I'm not sure that I'll do them all but I'll see. If they aren't ridiculous it could be fun.

[rather ripped]

Not even close on the games.

[Tuckerman]

I can't kip so maybe not, anyway.

AM workout
CrossFit S&C
00:14:00
15-12-9-12-15
Dumbbell “Full”Clean & Jerks 35lb each.
Chin Ups (assisted)
Rest 5-8 min
Hollow Rocks, Accumulate 4min total Time


Finisher
3x10
dips
hspus

[Tuckerman]

CrossFit endurance
PM workout
mobility warm up

3x10 dips, and handstand push ups

LACTATE SHUTTLE
2.64 mi
00:18
06:49 pace

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done

Deadlifts (I need to bring this up to 3x385 lbs and 1x405 lbs)
3x225 lbs
3x315 lbs
1x385 lbs

[Tuckerman]

Am workout

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.

00:16

[hafilax]

21 dead lift 185#
5 rounds of Cindy
15 dead lifts
3 rounds of Cindy
9 dead lifts
1 round of Cindy

12:03 Not bad. What I expected with how weak I am at push ups.

[Tuckerman]

Last Friday night CrossFit endurance
10 mile run
01:12
07:13 pace

CrossFit
Back Squat 3-3-3-3-3 reps
225 - 275 - 295 - 315 - 365

[Tuckerman]

last night
crossfit endurance
3.19 mi
00:18
05:29 pace
12×1 minute intervals, Rest 30sec between intervals

Today
AM
CrossFit
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
the suck 00:06:00 mins

[hafilax]

Did some olympic lift work on Sunday. I have a major issue with finishing the second pull in both the snatch and the clean. My real limiting factor is over head stability and mobility in the jerk. I need more stabilizing strength in the shoulders. I really arch my back in the jerk which is really dangerous. I've been working on locking my core before attempting the jerk. I guess I'll have to keep at the mwod stuff to try to improve it. Next time I'd like to bring a video camera.

Fight Gone Bad is on deck today.

[hafilax]

Fight Gone Bad
1 minute per station 3 rounds
wall balls 20#
SDHP 75#
box jump 24"
push press 75#
row for calories
rest

112+78+70=260. Mid pack in the box which seems about right. Beat the people I though I should beat. With a little more will power I probably could have banged out 10 more reps but not too bad.

[rather ripped]

3 x 1000 c2 row in partners - one rows a 1000 then the other.

60 burpees.

[rather ripped]

FGB - who thought that up?

[Tuckerman]

FGB looks like fun.

Last night
crossfit endurance
1.16 mi
00:06:00
05:10 pace
3 rounds of:
20sec/60sec,
20sec/50sec,
20sec/40sec,
20sec/30sec,
20sec/20sec,
20sec/10sec
5 rounds
5 - handstand push ups
10 - knees to elbows
10 - assisted pull ups

[hafilax]

FGB - who thought that up?

Fight Gone Bad is supposed to be like an MMA match. 3 5-minute rounds with 1 minute of rest between with MMA like pushing, pulling and jumping. It was developed with BJ Penn. This is Glassman's explanation:

[Tuckerman]

Hang Power Snatch
3 - 3 - 3 - 3 - 3
95 - 105 - 115 - 125 - 130
my form stinks, I think I pressed out a bunch.


3 rounds
5 - handstand push ups
5 - dips
10 - knees to elbows

[Tuckerman]

Last night
CrossFit endurance 6.2 mi 00:44 07:05 pace
CrossFit mobility
10k total: at 85% for first 5k then pick it up to 95% on the last 5k (what ever that is?) The first 5k was 22:52.
3 rounds
5 - hspus
10 - knees to elbows
5 - db swings with 65#s

At the affiliate boxes do you do more then just a WOD? I see some box sites like the one sort of near me do more than just a WOD for example:

-Warm up-
Foam roll
300 m. row
Bow+bend
HABS complex

-Strength-
Deadlift
Deload
-Skill development-
Chin up

-Workout of the day-
AMRAP in 12 mins
5 hang power clean
3 front squat
5 dips (ring/bar/box...where ever you're at)
3 awful push up*

[Tuckerman]

This was/is very hard for me. My 1st time with any kind of muscle-up
"McCluskey"
Three rounds of:
9 Muscle-ups (progression with TRX instead the gym has no rings)
15 Burpee pull-ups
21 Pull-ups (assisted @ 70/100/100)
Run 800 meters

00:21 mins

[Dantheman]

At the affiliate boxes do you do more then just a WOD? I see some box sites like the one sort of near me do more than just a WOD for example:

Stuff like that is becoming increasingly common. There is a general trend toward towards more dedicated strength work with shorter (<10 min) heavier metcons. A lot of debate out there on the intertubes as to whether such programming even qualifies as crossfit and a lot of people pissed that as CF gets more popular the definition of CF is expanding to cover any kind of circuit training program. I find myself agreeing with a lot of the criticism.


My SS experiment is officially over. The last few weeks were totally unproductive due to my bout with the flu, work obligations and dumpage. Most of these 3x5 gains were realized in the first 5 weeks:

BS: 205->250
DL: 280->330
Press: 105->115
Weighted Pushup: 50->85
Weighted strict MUs: 0->12.5

My MUs got really good. I can do unweighted ones super super slow and controlled for reps now, need to post a video. I really liked the program the first month but the second month I found myself increasingly plagued with boredom and burnout. Nothing but heavy lifting grinds on you after awhile and I lost too much conditioning. Skiing I was stomping airs harder than ever but on top-to-bottom runs my legs were burning at the bottom. Last night I front squatted 205 5x3 then did a half-murph that took me 18:45. It wasn't a flat run course and I did strict pullups but that's still way off the pace of the <35 min finish I had last spring. I'm considering trying to do my own programming for awhile. Likely strength-biased stuff supplemented with running/interval work.

[Tuckerman]

How did you get better at MUs?

[jibij]

Muscle-ups are just pissing me off. The rings mock me.

[hafilax]

For those working on muscle ups check this out
gymnasticswod.com muscle up progressions
It's aimed at people looking to do no false grip muscle ups the I think the big pull exercises and transition progression might help. I was working on hips to bar pullups the other day. I'll see what I can do on the rings the next day I'm there. I've lost my muscle-ups after not doing pullups for over a month so I'm back to the progressions again.

Tuckerman, my coach likes the strength or skill practice followed by a metcon approach. For the big WODs he usually skips the pre-WOD. I'm not sure that it's the best program but I find it fun which is what keeps me coming back.

[Rontele]

I've had some good workouts lately, but been too lazy to post them in this thread.