CrossFitters Post

We are getting quite a few Crossfitters here. So just as we do on the main site ,lets post our WOD's & accomplishments.
Keep each other motivated & maybe encourage more Bears to drink the Kool Aid.

Last night

10 rounds for time
12 burpees
12 Pull ups(band assisted)
22:19

Looking to improve kipping pull up and do as prescribed1

Started with OHS work,PR with Bwt.165lb x1
My son got 165x3
Then we did the same WOD Burpees/pull ups
I got 17:41
Greg 15:45
Both as rx'd
Gotta love them burpees

When I first looked at this WOD I thought that it wasn't going to be to bad.My mind changed after the second round of Burpees!

This afternoon is 5k run-my knee has been chattin to me and I have not run in 3 weeks.We will see how it goes.

We also can do a strenght WOD of Squat,DL and shoulder presses for 3 sets of 3 at max weight.

Nice times on the WOD!!
One guy in our group did a 13:29-this kid is an animal!

T

We'll be doing the 'filthy fifty' tonight instead of the 5k,we missed it the other day.
Did you happen to see Speal's time for last nights WOD,8 mins

Wow nice times on the WOD yesterday guys, I'll be trying that one out sometime although I'll probably do jumping PU's since there is no way I can get 120 in a workout unless I spend an hour (no bands at the gym here either), or maybe I'll do alternating sets of kipping and jumping.

I'm currently doing a hybrid program, Starting Strength 3X a week and 1 or 2 metcon WODs. I'm going to transition over to full WODs but I am enjoying the strength stuff and making gains. My original plan was to stay on SS until 2X BW DL and 2X BW squat but it appears those goals are going to take a lot longer than I initially thought, unless I lose 20lbs .

I've just started doing some of the CF WODs over the last month or so, I did 3x 1hour orientation sessions at an affiliate in August to get familiar with the movements and have been following the website since about February.

Anyway did my first Fran last night as Rx'd 13:26. Thought I'd be sub-10min but my pull-ups = fail. Was at 10:30 before the last 9 pull-ups but my strength just gave out. My kip is very immature (can only get 5 at a time). I figure I just need to increase the number of pull-ups im doing throughout the week including deadhangs with various grip and kipping. Hoping for sub-10 as Rx'd next time and work down from there.

Going for a PR in bench tonight, 3x5 210 (@205 bwt), I really want 225 3x5, even though I hate bench and question it's functionality, I just want to be able to move 225 for reps and then forget about it.

Tonight's WOD 3x3
Shoulder Press 65,75,75
Back Squat 145,155,165
Dead Lift 155,175,185
5000m C2 row 23:32

The deadlift after the squats were challenging.
I subbed the row for the run to keep the pounding off my knees.

gramboh,
I love strength days.Seeing how much weight you can push pull and press is fun.
Metcons days are great too,I am not sure I could do those everyday though.

Lobo,
I am just starting to get familiar with elite Cf'ers,some of those guys and girls just ain't human beings!

Pre-WOD /Deadlifts
135 x10
135 x10
185 x5
205 x3
225 x1
185 x3

WOD "Filthy Fifty"
27:38

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Box jump,KTE,Burpees suc#ed
Also the jump rope broke at the 40 mark and I had to grab another.

[quote=tcarey;978522].

Metcons days are great too,I am not sure I could do those everyday though.Remember "constantly varied"

quote]
And you shouldn't .You need the strength days,gymnastic work,etc.

Gramboh , Nice time for your first 'Fran' It only gets better.
My son Greg now has the 'Butterfly Kip' so his Fran time dropped dramatically.
He's knocking on the 5:00 minute door.
That's the one CF workout that everyone just dreads

I can imagine one would always feel nervous before it, since it's such an all-out effort over a relatively short time frame. I'm looking forward to it. I've seen the OPT guys in Calgary do the butterfly (didn't they invent it?) and it's amazing, it looks so effortless, would be awesome to get that good one day. Wish I still lived there so I could get good coaching, the gyms here are 90% people doing bicep curls daily.

This WOD would take me forever! I really stink at double unders and the box jumps would wreck my knee right now.One of the guys at the affialiate did it with a 20 lb vest on!Crazy young ones!
Sounds to me like you put in a pretty good time!

T

Lobo,
I am going to do a WOD in my own gym tom.Being new to CF and without going through the endless list of heros or girls,what can I do with the limited gym equipment we have-no deadlifting allowed-can use the pullup station.Something fun!

Got any ideas-there will be two of us!

T
Check your pm's

'Cindy'
20 mins.AMRAP
5 pull ups
10 push ups
15 squats
or 'Angie'
100pull ups
100 push ups
100 sit ups
100 squats
for time
Angie also gets done in order,do 100 pull ups,then 100 push ups,etc.
or
'Fran'
or another fun one
Do 1 pull up the first minute,2 the second minute,3 on the third minute on the minute and see how many minutes you can keep going. It starts slow but unless you've got a real good kip ,it gets old fast.

After 6 months of CF i was getting frustrated with my lack of upper body strength. I switched over to Starting Strength workouts. I do Mon, Wed and Fri work outs with BS, DL, OH Press or Bench, then finish with pull ups usually finishing with jumping pull ups. I'm trying to add power cleans but it is a lot more technical than I thought to maintain good form. Lucky for me my son has a number of friend that are certified CF trainers to help me. On the weekends I get to do long distance mountain bike riding for some cardio. Being 58 years young has its limitations to recovery and progress. Still I'm so much stronger than a year ago it makes my head spin. Even my chronically grumpy right knee has come on board with less pain and stifness. The Back Squats have helped my knees so much I'm shocked at the improvements. I think after about 2 months of SS I'll start to add a WOD to 2 lifting days. Some of those WOD would just kick my butt right now on top of everything else I'm trying to do.

Amazing what back squats with good technique can do for your knees eh?

10/25/08 'Fight Gone Bad' at True CrossFit in Calgary
3 rounds with a continulously running clock, each exercise is 1 minute for reps (on the rower, cal = rep) with one min rest inbetween rounds:

20lbs wallball shots (10 foot target)
75lbs sumo deadlift high pull
24in box jump
75lbs push press
Rowing

Total: 248

Felt alright, was hoping for closer to 300 but for some reason the wallballs and box jumps killed me while the SDLHP and push press was easier than expected. Was a bit hungover which definitely didn't help. Was fun to do this WOD at an affiliate as there is no way I could pull it off at my gym. True CF is an awesome facility, wish I still lived in Calgary.

At our affialiate yesterday Jason came up with this
guys 135 lb
girls 85 lb
5 rounds for time
5-deadlifts
7-hang clean
9-front squats
7 thrusters
5 pushpress

I started with less than pescribed at 80-after set 2 had to drop the weight to 75 buy set 4 and 5 I was at 65.

My time 27:50

I am trashed today!

gramboh-hangovers and FGB=pukey!!

T

I was eyeing the bucket quite a few times, and had to lie down and stare at the ceiling for a good 10 minutes afterward. Felt awesome a while later though. I love the intensity and motivation you get at an affiliate, I'd pay the insane amount (well not insane when you consider the value you get) to train there daily.

That WOD looks pretty nasty, I like it, and I think i'll try it (with reduced weight, 135 for 5 rounds is gnarly).

Sometime a good workout does wonder for the hangover!

This is a nasty WOD only 1 guy and 1 girl did it as prescribed in our group.I tried to start out close to prescribed but I couldn't get under the bar!

T

First Crossfit work out ever. Joined Albany Crossfit. Abbey and I worked out together. We did planks. I jumped over her and she over me. Starting at one jump going up to 10. She was at grave risk with the fat man jumping and not paying attention

Took it easy since it was my first day. Came away tired and feeling like I had a good work out. I hope I can do this.

Sounds like fun! Would have loved to watch.

T

Paul,Great to hear you joined ACF I'm sure you'll see rapid progress.

tcarey, That WOD as Rx'd looks tough, especially 135lb thrusters. I'd be scaling that one as well

Snatch 1-1-1-1-1 reps
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Tabata Squats

Snatch 95-100-100-115-125
SP 95-105-105-105-105
PP 115-125-130-135-140
PJ 135-135-135-135-135
Tabata squats 18-17-16-16-16-16-16-17

"Angie"
21:13

Angie

22:50 but with band assisted pullups.

T

did you happen to see Speal's time?
As Rx'd: 8:57 (pr)
The man is a freak

My second day, yesterday, great coaching. I think it was called clean jerk???

Second day I would think maybe push jerk or med ball clean.
The clean & jerk would be a bit ambitious for the second day,but thats not for me to question.
Did you see the main site picture?

Holy Cannolli Batman!

I struggled with the push jerk in Wed's workout,I ended up dropping the weight and practicing form with the bar then progressed to 65lbs.

The clean and jerk looks challenging to me.Form is so important with these oly lifts.I am not sure I like them that much.I am sure they will help my overall fitness though.

My upper body is trashed from the week's work.My friend an I did an easier workout today just to keep the body familiar!

T

Clean and Jerk pumpkins. Yeah baby.

I was able to do it pretty well by the end of the session. They walked me through the progression several times. I used light weights until the end then added. We'll see the flaws come out when the serious weight gets added.

It turned out to be a great workout. I felt it throughout my body today.

Worried that I am neglecting my legs, although yesterday's clean and jerk class nailed my legs. I don't want to start the season with anything less than 100% legs. With all this variation, how do you make sure the legs get what they need.