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[#1]
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[#2]
Quoted: Doesn't sound easy to me. Where are you getting your programming? Moving some heavy weights. View Quote View All Quotes View All Quotes Quoted: Quoted: Sounds easy. Ain't. Got 5. RIP, my quads. Doesn't sound easy to me. Where are you getting your programming? Moving some heavy weights. This week was "heavy week" he said, partly to show him where the gym's weaknesses are (and serve some bitches some humble pie) and partly as a testament to how stupid strong we've gotten. Yesterday I skipped CF because it was a bunch of snatches, and I don't care to make my shoulder angry, so I did my "I skipped the gym at lunch and now must punish myself" pyramid: 5 pullups 10 pushups 20 rows (115) 30 curls (55#kb) 40 crunches 50 thrusters (115) then back down again. takes me about 20 minutes, but I'm pretty smoked afterwards. But yeah, we move some heavy weights around in my CF gym, or try to. Today I think I will be one of maybe under 10 people who attempt this workout as prescribed, and of those ten maybe two will break past 5 rounds and "beat" me. |
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[#3]
Yesterday:
Bench: Find 1RM, then drop sets at 225 and 135. 315# for 1RM. Felt good never went to failure. 225# for 12 135# for 30 Today: 1. Squat EMOMx10: 1 Back Squat, across (375# across) 2. Conditioning 8 rounds of :20s on, :10s off Wall Balls, 30/20 SDHP, 95/65 Double Unders Row, Calories 72 wall balls 56 SDHP 40 DUs. Pathetic should have been 80. 55 cals |
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[#4]
1. Conditioning
“Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees (36:05. Rx. Well that sucked.) 2. Squat 3×10 Back Squats (275/295/295) |
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[#5]
1. Conditioning
3RFT: Row 500 Meters 12 DL (225/185) 21 Box Jump Overs (24/20) (11:59) 2. Row/O-Lift Conditioning EMOMx14 Odd: 21/18 Cal Row Even: 1 Power Clean + 1 Hang Squat Clean, Climbing (Done. 225/225/225/225/225/245/255) |
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[#6]
1. Snatch
On the 2 minute x 10 1 Power Snatch + 1 Squat Snatch + 1 OHS (95/115/125/135/145/155/165/175/185/195) 2. Conditioning 25 Power Snatches, 95/65 25 C2B Pull ups 25 Overhead Squats, 95/65 25 C2B 25 Thrusters, 95/65 25 C2B (11:55 Rx. Almost puked after that. Should get extra credit for being 240#) 3. Row Conditioning 5x300m Row, 1 minute rest (1:04/ 1:03: 1:01/ :58/ :58 ) |
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[#7]
Bench 3 x 10 at 275#.
Made it through set 8. Then dropped to 265# for 9 and 10. Two weeks ago I only made it through 6 and then dropped to 265 for 7/8 and 255 for 9/10. Definitely getting stronger doing this every other week. |
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[#8]
1. Squat
EMOMx10: 1 Back Squat, across (375# ATG across) 2. Conditioning AMRAP 20 of: 3 Power Cleans, 185/135 3 Front Squats, 185/135 3 Jerks, 185/135 There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop. (Didn't do b/c double Grace tomorrow) 3. Rowing 15 Minute Row (3,712 meters. About a 2:00-2:05 split until the last 4 minutes or so. Then sped up to 1:40's) |
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[#10]
1. Conditioning
For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Jerks, 95/65 20 OHS, 95/65 20 Front Squats, 95/65 Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark. (7:45) 2. Snatch 1 heavy Snatch, not above 90% (195) 2×2 Snatch Push Press at 1RM Snatch weight (225) 3×3 Snatch Pull at 110% of 1RM Snatch (245) 3. Gymnastic Pull Conditioning 21-18-15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set. (Went 10/10/10/10/5/5/5/5) |
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[#11]
After a 3 week hiatus due to a stomach virus where I lost 20 pounds I went back today. It was hard to get back going. I had no energy. Ugh.
P: 1. Snatch Balance: 3x3 2. Snatch: 7x2 (E2M) I: 30 Alternating Pistols Rx 53/35 100m Carry Rx 100/70* 30 Burpees --> Plate OH Rx 45/25 100m Carry Rx 100/70* *Carry will be your Plate & DB/KB. |
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[#12]
Your numbers are good.
Monday's wod (10/19) EMOM 6 min 4 OHS 115 BS 555 205-250-280 (7) HSPU ME strict+ME kip 3 set 6+2, 3+5, 2+3 DWOD 5 rounds, on a 3 min clock 4 heavy tire flips 10 burpees sprint 130 yds 1:55, 1:52, 1:50, 1:53, 1:41 |
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[#13]
1. Conditioning
3 Rounds: 400 Meter Row 21 KBS (53/35) 12 Pull ups (9:24) 2. Strength 3×10 Safety Bar Squats, Climbing – if you don’t have a safety bar do back squats. (Regular back squats - 275/295/305) 3. Midline 3 rounds NOT for time 20 GHDSU 25 Hip Extensions (Done) |
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[#14]
1. Conditioning
AMRAP 15: 10 Power Cleans, 135/95 20 Wall Balls, 20/14 30 Double unders (4+55 Rx) 2. Strength Every 2 minutes for 20 minutes (10 rounds) complete: 1 Power Clean + 1 Squat Clean + 1 Front Squat (225/ 225/ 225 235/ 235/ 235/ 235/ 235/ 245/ 245) 3. Gymnastics EMOMx10: 10 Burpee Box Jumps, 24/20 (Nope.) |
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[#15]
20151022
SWOD EMOM 4 clean grip Deadlift + 4 Front squat 155 DWOD AMRAP 12 thrusters every time drop bar or set it down 5 strict or c to b pullups 80 thrusters somewhere about 40 pullups. |
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[#16]
1. Strength
EMOMx10: 1 Back Squat, across (380# across) 2. Conditioning 27-21-15-9: Calorie Row Power Snatch, 75/55 (7:55) |
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[#17]
SWOD
EMOM 10 3 hang squat clean+2 front squat 155 (about 65% 1rm) DWOD 50-40-30-20-10 walking lunge steps plank hold (pushup style) double under 13:43 |
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[#18]
Yesterday:
100 reps for time of banded tricep extension (8:58) Today: 100 cals assault bike. Holy Hell (6:32) |
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[#19]
For time:
3-6-9-12-15 165# shoulder to overhead 40 DU after each round. Fuck me sideways. My shoulders. They are dead. I have no idea how long it took me. Under 15 minutes because that was the cap but fuck that work out hard and fast directly up the butthole |
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[#20]
Quoted:
For time: 3-6-9-12-15 165# shoulder to overhead 40 DU after each round. Fuck me sideways. My shoulders. They are dead. I have no idea how long it took me. Under 15 minutes because that was the cap but fuck that work out hard and fast directly up the butthole View Quote What the difference between a shoulder to overhead and an overhead press? The local crossfit guys have been incorporating a lot more barbell work in their WODs. I may actually end up doing crossfit after January if they keep this up, today was a cleans, burpees & parking lot sprints. They've had a barbell or strength component of their WOD about three days a week for the last couple of weeks now. My biggest complaint about them before was that it was all box jumps, burpees and nonsense. Just an adult gym class. If they are going to get serious about people being stronger I might get involved. |
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[#21]
Quoted:
What the difference between a shoulder to overhead and an overhead press? The local crossfit guys have been incorporating a lot more barbell work in their WODs. I may actually end up doing crossfit after January if they keep this up, today was a cleans, burpees & parking lot sprints. They've had a barbell or strength component of their WOD about three days a week for the last couple of weeks now. My biggest complaint about them before was that it was all box jumps, burpees and nonsense. Just an adult gym class. If they are going to get serious about people being stronger I might get involved. View Quote View All Quotes View All Quotes Quoted:
Quoted:
For time: 3-6-9-12-15 165# shoulder to overhead 40 DU after each round. Fuck me sideways. My shoulders. They are dead. I have no idea how long it took me. Under 15 minutes because that was the cap but fuck that work out hard and fast directly up the butthole What the difference between a shoulder to overhead and an overhead press? The local crossfit guys have been incorporating a lot more barbell work in their WODs. I may actually end up doing crossfit after January if they keep this up, today was a cleans, burpees & parking lot sprints. They've had a barbell or strength component of their WOD about three days a week for the last couple of weeks now. My biggest complaint about them before was that it was all box jumps, burpees and nonsense. Just an adult gym class. If they are going to get serious about people being stronger I might get involved. STOH, you can get it there by doing a strict press, push press, push jerk, or even split jerk. Generally that just means push press, or push press with a small jerk in it. Whatever is fastest and most efficient. And barbell work should be pretty much everyday in a good CF program. Check this out. This is the program I did for the past 6 months, and the one Matt Fraser, Cole Sager, Katrin Davidsdottir are on, among other top athletes. You would have to scale it, but it's the gold standard right now, IMO. And it's free. http://competitorstraining.com/ |
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[#22]
Quoted: Check this out. This is the program I did for the past 6 months, and the one Matt Fraser, Cole Sager, Katrin Davidsdottir are on, among other top athletes. You would have to scale it, but it's the gold standard right now, IMO. And it's free.
http://competitorstraining.com/ View Quote Sweet site! My wife has been pushing me to drop my box membership and to equip the garage with everything I would need. My concern has been proper programming and that site certainly fits the bill! Thanks!!! |
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[#23]
Quoted:
Sweet site! My wife has been pushing me to drop my box membership and to equip the garage with everything I would need. My concern has been proper programming and that site certainly fits the bill! Thanks!!! View Quote View All Quotes View All Quotes Quoted:
Quoted: Check this out. This is the program I did for the past 6 months, and the one Matt Fraser, Cole Sager, Katrin Davidsdottir are on, among other top athletes. You would have to scale it, but it's the gold standard right now, IMO. And it's free.
http://competitorstraining.com/ Sweet site! My wife has been pushing me to drop my box membership and to equip the garage with everything I would need. My concern has been proper programming and that site certainly fits the bill! Thanks!!! You're going to want to do the open programming, unless you're regionals level. It's tough. Eat a lot of carbs. Today: 150 ball slams for time. 50# slam ball 11:01 Did sets of 10. That was brutal. |
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[#24]
Quoted:
You're going to want to do the open programming, unless you're regionals level. It's tough. Eat a lot of carbs. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted: Check this out. This is the program I did for the past 6 months, and the one Matt Fraser, Cole Sager, Katrin Davidsdottir are on, among other top athletes. You would have to scale it, but it's the gold standard right now, IMO. And it's free.
http://competitorstraining.com/ Sweet site! My wife has been pushing me to drop my box membership and to equip the garage with everything I would need. My concern has been proper programming and that site certainly fits the bill! Thanks!!! You're going to want to do the open programming, unless you're regionals level. It's tough. Eat a lot of carbs. No competitions in my future, too damn old. But I follow EattoPerform, so carbs are no problem! |
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[#25]
Today:
8 minute amrap: 3 front squats (185/135) 6 pullups 9 burpees I got 4 rounds and was 3 burpees shy of a full five. Not a great performance but my body is rekt. |
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[#26]
Today
SWOD 5x3 FS 225, every 90 sec OHS work DWOD 4rft 15 pullups 15 wallball 20lb balls 15 burpees 15 situps 13:48 This one is harder than it looks |
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[#27]
assault bike:
5 sets of 25 calories. 2 minutes rest between sets. Ran about 55 seconds per set, except the last was about 1:05. Wow that was awful. Sled drags: 135# for 30 yards. 5 sets back to back forward. 5 sets back to back reverse pulls. So 300 yards total. Not timed. My legs are completely smoked. |
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[#28]
Quoted:
assault bike: 5 sets of 25 calories. 2 minutes rest between sets. Ran about 55 seconds per set, except the last was about 1:05. Wow that was awful. . View Quote Oddly enough that's one thing that I would love to have at our gym. I get tired of the rower and runs for interval workouts, itd be nice to be able to switch it up. |
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[#29]
4 rounds for time:
500m row 5 wall walks 20 box jumps Not awful, but was pretty sweaty. Finished in 18 even? |
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[#30]
100 deficit pushups, full extension at the bottom. 3 45# bumpers for each hand.
8:59 |
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[#31]
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[#32]
This is the WOD for my 3rd time ever crossfitting. It was my GF's first time and she was my partner. Had to scale the pull ups to ring rows but still got it done.
General Warm up (5 minutes) Mobility 2 min Weighted Frog Stretch 2 min Front Rack Stretch Strength (12 minutes) 8 x 2 x 80% Front Squat 30 sec rest Conditioning (20 minutes) with a partner, one person working at time 4 Rounds: 30 C2B Pullups 30 DB Clean Thrusters 35/15 60 Cal Row |
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[#33]
Today:
30 minutes assault bike. 240 cals 9.8 miles averaged 50 rpm. Could have gone harder in hindsight Past Saturday: 9 min amrap 70# kb swings strict pullups (6 rounds) |
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[#34]
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[#35]
Quoted:
Did this again today. Took me 10:02 this time. But this was after 46 weighted dips and 70 tricep extensions. View Quote View All Quotes View All Quotes Quoted:
Quoted:
100 deficit pushups, full extension at the bottom. 3 45# bumpers for each hand. 8:59 Did this again today. Took me 10:02 this time. But this was after 46 weighted dips and 70 tricep extensions. Did you see that video of the guy doing the pushup and 'jumped' his pushup to about 4' high? It was in that amazing people video posted a couple of weeks ago. I'm now about 5 weeks since doing a bench press or pushup |
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[#36]
Quoted:
Did you see that video of the guy doing the pushup and 'jumped' his pushup to about 4' high? It was in that amazing people video posted a couple of weeks ago. I'm now about 5 weeks since doing a bench press or pushup View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
100 deficit pushups, full extension at the bottom. 3 45# bumpers for each hand. 8:59 Did this again today. Took me 10:02 this time. But this was after 46 weighted dips and 70 tricep extensions. Did you see that video of the guy doing the pushup and 'jumped' his pushup to about 4' high? It was in that amazing people video posted a couple of weeks ago. I'm now about 5 weeks since doing a bench press or pushup No, but we did those last week or the week before. Exploding pushup onto bumpers (2 45s and a 15 for each hand). 7 sets of 7 I think. Pretty tough, but there's motivation there not to fall on your face. |
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[#37]
General Warm Up: 5min
Mobility: 1min alternated grip hang, 1min butterfly stretch, 10 x psoas release foam roll T-spine, 1min wall hip flexor stretch. Conditioning 20min time cap 10 Rope Climbs 50 Pushups 30 Box Step up and Overs 24/20 50 Deadlifts 155/105 Globo: 15 min to complete 3 rounds 6 Hammer Curls 12 lying Db Skull Crushers 12 Weighted Abmat situps 12 DB Flys 12 DB reverse flys Had to scale the rope climbs for ring rows. The push-ups killed me. I misread the amount of box overs and did 50. Oh well. I can deadlift like a beast so that's where I made up time. Globo was easy as that's the type of set work I'm used to. |
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[#38]
Warm Up: 5min
Mobility/Gymnastic: 5min 5 Strict Pullups, 10 x Reverse Burpees, 1min Butterfly stretch, 30s Hollow Hold, 30s Arch Strength: 15min 4 x 3 x 85% Back Squat 2:30 rest Conditioning: 10min cap rest remainder if finish early “Fran” 21-15-9 Thrusters 95/65 Pullups 10min Cap “Jackie” 1000m Row 50 Thrusters 45 30 Pullups I lifted in my regular gym prior to this WOD. 225x5 on the flat bench. Some decline dumbbell presses. The thrusters are killin me. I need to work on stretching my wrist out. Generally mobility isn't the greatest but the trainer says my hip and leg mobility is surprisingly good for as big a dude as I am. |
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[#39]
Run/Hang Clean & Jerk
21, 400, 15, 400, 9... 135# and...200m penalty run if you drop the bar. (no back rack rest) Finished in 14:45 and might have been able to score a few seconds by running faster or working a little faster on my set of 21...but didn't want to lose my grip. HookGripFTW. |
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[#40]
Saturday:
5 Rounds: 7 DB snatch at 75# one arm DB farmer's carry 75# 30 yards Didn't time it, just went straight through. Today: 15 min EMOM (each exercise must be finished in one minute) 15 cal assault bike (started off 20, but dropped to 15 after it sucked) farmer's carry 40 yards 135# each hand 12 slam balls 50# Done. |
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[#41]
Today:
AMRAP20: 400m Run 10 Deadlift (225/135) 10 Barbell Facing Burpees Good workout. I hate running, so I got 5 full rounds plus 225meters. |
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[#42]
6 Rounds
KB swings at 80# 30-30-30-30-30-30 Standing tea pots at 80# 20-20-20-20-20-20 Not timed. Timing is offensive. |
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[#43]
Did 14.3 again today.
felt good, felt fast...was throwing the last bit of weight on the bar for 315 when teh fucking time ran out goddammit fuck cocks i really wanted that lift. :( |
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[#44]
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[#45]
Did 15.1 today. Our coach is obviously prepping us for the open, which I won't be doing but whaaaaaaaatever.
As Many Reps as Possible in 9 Minutes 15 Toes to Bar (20 knee tucks) 10 Deadlifts (115/75) 5 Snatch (115/75) -Then- 6 Minutes Find a Max Clean and Jerk I got 4 full rounds and 1 toes to bar, then rested a minute, put on my shoes, did 235, 255, and 265 as the clock ticked the last 10 seconds. I probably could have done 275, I was power cleaning everything and basically push pressing, I haven't had anything bodyweight+ overhead in weeks, but these all felt like NBD, and if I could have gotten low... |
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[#46]
So, finally hit 260 on the scale this morning. That's 20 pounds up, which was intentional. But, my wife called me fat last night and said I probably have no conditioning. So, I did this wod she challenged me to do.
The Admiral 3 RFT 20 burpee pullups 20 front squats 155# (from floor) 20 box jumps 24" 19:38 She did it in 17 something, so I guess she was right. But some recent strength progress: steel log strict press 190x5 steel log clean and press 240 back squat 7RM 365 front squat 1RM 335 4" deficit deadlift 500 4" deficit deadlift 4RM 455 18" rack pull 7RM 500 bench press 305x3 |
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[#47]
Quoted:
So, finally hit 260 on the scale this morning. That's 20 pounds up, which was intentional. But, my wife called me fat last night and said I probably have no conditioning. So, I did this wod she challenged me to do. The Admiral 3 RFT 20 burpee pullups 20 front squats 155# (from floor) 20 box jumps 24" 19:38 She did it in 17 something, so I guess she was right. But some recent strength progress: steel log strict press 190x5 steel log clean and press 240 back squat 7RM 365 front squat 1RM 335 4" deficit deadlift 500 4" deficit deadlift 4RM 455 18" rack pull 7RM 500 bench press 305x3 View Quote Does this mean that you are changing to more conditioning, or (even worse) just have to admit that she's right? |
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[#48]
Quoted:
Does this mean that you are changing to more conditioning, or (even worse) just have to admit that she's right? View Quote I'll probably up the conditioning just slightly and clean up my diet a little. The strength gains have been worth it, but I probably should slow down some at this point. I wasn't that disappointed looking at other people's times online. My wife is 115#. I was always slow at burpees, much less burpee pullups. She can roll through a 100 burpees at a time. |
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[#49]
Quoted:
I'll probably up the conditioning just slightly and clean up my diet a little. The strength gains have been worth it, but I probably should slow down some at this point. I wasn't that disappointed looking at other people's times online. My wife is 115#. I was always slow at burpees, much less burpee pullups. She can roll through a 100 burpees at a time. View Quote View All Quotes View All Quotes Quoted:
Quoted:
Does this mean that you are changing to more conditioning, or (even worse) just have to admit that she's right? I'll probably up the conditioning just slightly and clean up my diet a little. The strength gains have been worth it, but I probably should slow down some at this point. I wasn't that disappointed looking at other people's times online. My wife is 115#. I was always slow at burpees, much less burpee pullups. She can roll through a 100 burpees at a time. Nice. I've got about ten days left on both my squatting restrictions (cortisone shot) and the 10K kettlebell challenge. When that's up I'll start doing the crossfit football WODs. They don't do burpees in Crossfit Football, do they? |
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[#50]
Quoted:
Nice. I've got about ten days left on both my squatting restrictions (cortisone shot) and the 10K kettlebell challenge. When that's up I'll start doing the crossfit football WODs. They don't do burpees in Crossfit Football, do they? View Quote View All Quotes View All Quotes Quoted:
Quoted:
Quoted:
Does this mean that you are changing to more conditioning, or (even worse) just have to admit that she's right? I'll probably up the conditioning just slightly and clean up my diet a little. The strength gains have been worth it, but I probably should slow down some at this point. I wasn't that disappointed looking at other people's times online. My wife is 115#. I was always slow at burpees, much less burpee pullups. She can roll through a 100 burpees at a time. Nice. I've got about ten days left on both my squatting restrictions (cortisone shot) and the 10K kettlebell challenge. When that's up I'll start doing the crossfit football WODs. They don't do burpees in Crossfit Football, do they? I'm not sure about that. I've done a couple of them and they were beastly workouts. I remember one with hang power cleans at 185# mixed in with shuttle runs. I was sore for a couple of days from that one. The same guy who programs CF FB is the guy who programs the current program I"m doing. |
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