CrossFitters Post

Really beat, took off Tue. and today.  Yesterday, 100m sprint () 7  55 lb kb swings, 7 burpees - in 20 min.  I did 8.  My sprint was practically a brisk walk.

Then 500m row.

strength bias was front squats:  3 x 5 @ 80% of 1 RM.  I did 145# and it was just the right weight.  I felt like my form was real good.  I go much below parallel - not sure if that is ok.

Overall a bad day, but I enjoyed it.

All great WODs for you, tough.

30, 25... that would be real tough for me.  Burpees crush.



___

Also, we have a new chat rm. drop a note if you get a chance.

PR - 305 dead lift on Monday.  slow but steady.

Wed. we did 10 rounds of:  3 dead lifts 75% 1rm, 6 dips and 9 knees-to-elbows.  This was a good one for me.  I was sore from Monday's 1 rm deadlift.

Need more from my lower body.

Paul,
305 is absolutely awesome.
deadlifts are my weakness.
Edited by loboskis - 9/3/09 at 3:52pm

Did 'Annie' yesterday.  50-40-30-20-10 double unders and then situps.  50 of each, then 40 of each and so on...  Damn I need to get better at double unders!!  Cool down: with partner 25 situps w/ 13lb medicine ball (partner tosses you ball, you go back touch shoulders and then toss the ball to your partner on the situp), 25 situps but take 13lb medicine ball over head and touch ground, 25 from each side with 13lb ball.  Pretty easy workout by CF standards but great for the core.

we did Annie yesterday as well.
Your right , the double unders is where you make or break the WOD.
What was your time?
I got it done in 8:26

Sunday was:  in teams of two.  300 m row, 10 slam ball burpees, 10 box jumps, 10 wall ball @ 20#

First guy does a 300 m row then the slam ball burpees.  Second guy goes for the row after the first guy completes the slam ball...

Times 8.

This was a tough wod for me without a doubt.  Matt, our coach, left to work as a kettle bell coach so this was his final Sunday wod for us.  He likes longer wods.

I need to get going on double unders.  I can do 3 at a time sometimes.

We added rope climb to the wod yesterday.  There was an alternative if you were nervous about the rope.  I was quite good at it.

And there were lunges and I hurt sitting down.

We have a chat room now,  if you get a chance to check it out.

8:26...you're my hero!  After just 3 weeks immersed in Crossfit I did Annie in 12:31. I can’t even do 2 double unders back-to-back. I usually do 1 and then 2-3 singles before another DU. I will say though that the results I’m already seeing are staggering. I was already in excellent aerobic condition but at 6’1” and 170 lbs my strength was lacking.  I knew the improvement would be on a steep curve but I remain impressed. Good times!

 

The only problem…this 40 year old body doesn’t recover the way it used to but that just presents more challenge on which to feed.

 

have you seen the video of Speal doing Annie?
He got it done in 4:33. I think there was 3 misses in his Dbl.unders.
12:31 is a great time for the first time with this WOD,good job 
Edited by loboskis - 9/16/09 at 3:32pm

 Is that on the main Crossfit website?  I'm going to try to find it.  I'd like to see the double under technique.

Never done Annie, but it sounds insane.  Fine performance for this early in the game.

yes,it's the first video in the "Girls" in the exercise vids.on the main site

 Found the Speal video.  "The doubles are break time..."  HAHA!

He does look relaxed...but break time.  Gotta work on those.

Daniel yesterday.  Left a little extra sweat on the floor for a fallen hero.  21:15 but used the skinny blue rubber band.  Don't quite have the strength yet for 100 unassisted pull-ups.  The 93 degree heat made it a bit more difficult.

Don't like bands in general.  I find that they just don't  help me that much.  I used to pile up 45# bumpers and do jumping pull-ups.

Thursday last week we did jumping pull ups from a box (20") - full hang then chest to bar.  It was a killer and we only did 50.  The set included:  box jumps, push press, wall ball, kettle bell swings, burpees and double -unders - 50 of each.  I had to substitute wall ball, burpees and kettle bells due to shoulder injury.  I was out for nearly a week, but it helped to get back into the gym and move.  The double-unders were feeble.

saturday ACF hosted Fight Gone Bad.  I missed it due to shoulder.  Everyone had a lot of fun.  Good stuff.

bz

Crushed by Fran today.  I missed most of last week due to illness.  My shoulder has almost put me out of commission but I had to do Fran.  Picked up the bar at 95 lbs and knew I was in trouble.  Pain and agony the whole way through.  11:48.

It was good though

Paul,
I was wondering what you crossfitters do for cardio?
Looks like you should have scaled,with a bum shoulder maybe 75lbs would have been better?
The intensity would have stayed higher.

Shoulder held up, but 95# felt impossible.  They pushed me all the way and it hurt like a mofo.  I think the real problem is that I am still feeling residual sickness.  But heh, I got through it and between Diane and Fran the training effect is with me.  I got my money's worth.

Can't seem to shake this inconvenient illness.  Took Thursday and today off and will try for Sat am.  There is a lot of momentum right now at ACF and it's drawing people to a higher level.  People are showing up pumped and ready to go.

Typical Sunday WOD - long.

For Time:

With a 45lb bar:
25 Front Squat
25 Push Press
25 Overhead Squat
25 Back Squat

75 Air Squats
75 Box Jumps
90 Burpees - - Sub sit-ups for me (50).
75 Box Jumps
75 Air Squats
 

With a 45lb bar:
25 Front Squat
25 Push Press
25 Overhead Squat
25 Back Squat

Middle section done with a partner, broken up into what ever segments you want, not less than 15.

Good legs WOD.  36:35

 

Sunday November 1,

This was tough.

With a 45 lb bar (or more if you like)
100 squat cleans
100 push press
100 over head squats
100 thrusters
100 back squats

Needed help getting out of bed on Monday.  Took me about 45 min to complete.  It was a great workout.

And today, Tues. November 3,

5 rounds of:

3 dead lifts and
as many as you can do - hand stand push ups.

Everyone worked with their choice of weight.  The objective was to lift heavy.  I worked up from 260# to 290#

People scaled by using bands to assist their hand stand push up.

I did mine unassisted - 9 then 6,6,6,6.  happy with 9 since my shoulder has been a problem.

After party:  do 2 min of jumping air squats.  So if you get to 30 seconds on the first go you have 1:30 to go.  Good stuff.

NSFW  - -  The song is unacceptabel.  Turn down the volume!  F woid.

Here's one of our guys, Javy, a championship boxer who joined ACF not too long ago.  This is "Fran" a benchmark, one of many used throughout the organization - world wide.  Fran is a WOD.  I have completed it twice:  10:15 time.  Doing this workout is exciting for me, being able to finish and compare to previous times.  This is much harder than it looks.  I consider it to be a great WOD for skiing.

Fran is definitely a four letter word.