Crossfit Workout Thread

[XavierD]

Pretty damn impressive...I have absolutely no gymnastics talent, so respect.

Anybody used a rumble roller before? I've done the foam roller for a while but am getting back into running and mobility wods and curious if anyone has any first hand experience with the rumble roller. Seems pretty good from everything I've read. Full size or travel?

I am pretty stoked on my rumble roller, never got the point of the full size, seems like a lot more money for not a lot more use. I don't use foam rollers much anymore, between the lacrosse ball, barbell, and rumble roller, I can hit pretty much everything.

[joetron]

They have a habit of popping achilles tendons when done in rapid fire touch-and-go fashion. For a more thorough and humorous breakdown, click here http://beastmodaldomains.com/2011/12...rep-box-jumps/

Step down from each rep like jibij did and you'll be fine.

Aha. Good to know. I just watched a video about box jumps and the guy was doing that weird rebound jump. I did not like the looks of it.

[fool]

Rumble Rollers are great and can really get at spots that foam rollers can't IME. Really great for tack and stretch as well as applying point pressure. They aren't a complete replacement. They can be far more painful for really bad spots and aren't as good for working the circulation in sore muscles.

"Aren't as good" as...? A normal foam roller? Thanks for the input hafilax and Xavier, just ordered the black 30" rumble roller (I had some gift cards to spend) one as well as some bands for mobility work from Rogue.

And for the runners out there, here's a list of the best 10 MWOD's for us: http://running.competitor.com/2011/0...-runners_36329 Going to try to cycle those in heavily. (It's in the mobility WOD FAQ, so Kelly endorses it too).

[Dickeymotto]

Just started doing Crossfit this morning. Just an introductory course to teach us the movements, standards, and to explain the ideas behind Crossfit. Pretty fucking stoked. Now we're starting a two week program they make everyone do when they first start to break them in to it. Stoked. I think this is just what I need to get my fat ass back to its former fit self.

[RedWolf]

Got a 225 push press tonight. Had 245 up a couple times, but couldn't quite lock it out clean. Pretty solid PR for me either way, and I'm stoked. Speaking of, anyone ever use wrist support at their box - wraps or tape? On some heavy nights, it sometimes feels like I'm limited more by wrist strain than weight.

[XavierD]

If I am going heavy, on anything I rack, I will tape my wrists. I have no idea if it helps or not, but I do it.

225 push press is damn impressive. Probably my wost lift, I can barely get 135.

[Rontele]

10 minutes - on the minute

3 x 115# pcpp

10 minutes - on the minute

3 x 125# squat clean

[Tuckerman]

But can you do this.

[jayfrizzo]

Surf metcon: Doing this 2-3x/week leading up to surf trip.

5 rounds of

- paddle 300 yards
- 10 burpees
- 15 air squats

[BraddA]

Nice. You doing this on the water? I try and max my pull-up volume before a trip. My lungs usually need some attention as well.

[jayfrizzo]

Yeah, on the water. I'm pretty lucky in that I live a half mile from the beach. And am unlucky in that the beach is surf-starved Fort Lauderdale.

[RedWolf]

4 Rounds of Fun Tonight:

9 Muscle ups (last round were modified MU's, 'cause shiiiiiiit....)
15 HSPU
21 Burpee Pullups
800 m row

[fool]

If I am going heavy, on anything I rack, I will tape my wrists. I have no idea if it helps or not, but I do it.

225 push press is damn impressive. Probably my wost lift, I can barely get 135.

For real, I'm with ya. Nothing close to 225 for me. Nice work, RedWolf.

[jibij]

Redid 12.4 today. Didn't even get through the 150 wallballs in 12 minutes the first time. This time I had about 10 seconds left to eek out 1 double-under after the wallballs. Did the WOD this morning and I still feel like I got jumped in a back alley. I don't ever want to do that many wallballs again as long as I live.

[DeeAre]

BUMP. Page 4? C'mon... this thread is better than that. YOU'RE better than that. Have you seen the shit on the first page?

Yesterday: warm up with buddy lee, then fun with hip extension:

22/16/10: deadlifts (22@225#, 16@295#, 10@315) / roll-outs (ab-wheels) / hanging leg raises (strict... legs straight, knees touching)

Rather thrashed today.


Strict overhead pressing... Does your neck get stiffer than a Wyoming breeze 2 days post? CRAZY doms in my neck & thoracic area. I like doing it but it makes me hurt so bad.

5-3-1 seems to be on & off as my erratic travel schedule warrants. On flat bench I hit a legit 6x @ 265 last week at 195# bw. Pretty pleased with that.

[Dickeymotto]

Just finished the two week intro, this was my first WOD today:

Warm Up:
3 minute row
2x5 wall squats
2x5 inch worms
2x10 over the head to butt stretch with PVC thing (forget the name)
2x10 good mornings
2x15 ab mat situps
2x20m walking lunges

Challenge:
10x2 front squats @65-75% max done explosively

WOD:
10 rounds for time:
20 air squats
10 push ups
5 pull ups (any type)
200m run

Cool down:
800m jog

My fat newbie ass was only able to complete 5 rounds of the WOD (around 15 minutes) and had to walk half of the cool down. Had to use a pretty big band on the pull ups. Fuck I'm unfit.

[hafilax]

Back to the gym yesterday after 2 weeks with a few days in Whistler and the rest in Quebec.

21-15-9
back squat (Rx was 225 but I did 165)
KB swings (wimped out on this one too)

rest

AMRAP in 8 min:
10 burpees
20 abmat situps (got a butt cleavage rash )

I felt weak and awkward. Struggled with 10 pushups warming up. Oh well, it comes back pretty quick. I'll take it easy until I start feeling good again.

[jibij]

9-6-3
SQUAT CLEANS 165/115
MUSCLE UPS

This one crushed me today. Took me a while before I was throwing 165 with any confidence. By the time I finished the first 9 my arms were smoked. Then it took me about 20 minutes to do the 9 muscle-ups afterwards. After the round of 6 squat cleans I was able to eek out 2 more muscle-ups. Had to finish off the WOD with ring dips or I'd have been at the gym all day.

Got a new PR of 365# on my deadlift yesterday, after a 4X4.

[hafilax]

I could barely walk all week after the squats on Monday. Finally back again this morning for a good arm push day.

Each round is three minutes with 90s of rest between. Once the first exercise is completed the second is counted for reps in the remaining time of the 3 minutes. Repeat each couplet before moving on to the next.

400m run - hand stand push ups
500m row - ring dips
75 double unders - thrusters
25 burpees - hand release push ups

I started with the double unders/ thrusters so by the time I got to the hand stand push ups my shoulders were shot. It's officially time for me to work on push ups and all related motions. I'm no better at them than when I started crosffit.

[Nic.A]

I gave 'fran' some action this afternoon. increased thruster to 115#.

fkna.

[Rontele]

30 minutes, as many rounds as possible:

500m row
115# powerclean push press

7 rounds and finished at about 27:29.

[neufox47]

30 minutes, as many rounds as possible:

500m row
115# powerclean push press

7 rounds and finished at about 27:29.

I thought you were supposed to go for 30 minutes

[hafilax]

Yesterday's WOD

Clean and Jerk work. Failed at 195 but I'm pretty sure I'll easily make it next time. I'll be stoked to break 200. Need to do some major work on my form. My footwork sucks. Early arm bend. Not reaching full extension on the second pull. Bad positioning in the catch. Pushing the jerk out front.

5x3 front squat; got up to 225

4 rounds:
20 wall ball
20 box jump
7:49

I felt much better than last week; it comes back pretty quick.

[smmokan]

If anyone's looking for a CF box for their home gym, I'm selling mine in the Denver/Boulder area. $25 picked up.

[Rontele]

I thought you were supposed to go for 30 minutes

I guess I could have done another row