Wod

[justinspicher]

I am back to working out again, I took off some time to get the house ready for renting once we move to Kansas. Today's WOD:
6.35 mile run (in the rain) at 7:38 average pace, total time-48:34

 

[Poser]

Had the last workout of the Wendler 5/3/1 Strength cycle. Described here: http://www.t-nation.com/free_online...aining_performance/how_to_build_pure_strength
-will be interested to see if it produced strength improvements. I definitely felt strong during the high % weeks.

The last week is a downloading week. Today was back squats (good thing it was light, I was absolutely dragging ass this morning).
5x40%
5x50%
5X60%

Met Con

4 rounds for working time:

7 chest to bar
7 ring dips
15 KB swings 24/32kg
50 double unders

 

[mohawk32]

5x8 front squat at 75% 1RM
5x5 strict press at 70% 1RM

For Time:

30 power cleans

50/40/30/20/10

Double unders
Sit-ups

Then 5 rounds max effort chin-ups and max effort close grip pushups.

 

[jmez]

10 tire flips
20 sledge swings on the tire
Run 1 mile
20 toes 2 bar
10 burpees

Cash out
50 abmat situps
40 mason twists 20#
30 V ups
20 side to side heel touches
10 superman holds

 

[mohawk32]

3 rounds 15 reps each:

Bench press
KB swings
Walking lunges
Pull-ups
Goblet squats

 

[mohawk32]

Back squat 5x6 at 80% of 1rm

3rds for time

400m run
15 dead lifts at 185
400m run
10 dead lifts
400m run
5 dead lifts.

13:00

 

[jmez]

"Jackie"
Row 1000m
50 Thrusters @45#
30 Pullups

8:36, 40 second better than I did in Jan.

Then:
60 bicycles
50 leg raises
40 med ball situps 20# ball
30 plank ups
20 raise ups'
1 plank hold max effort

 

[Poser]

Deadlift:
5x65%
5x75%
5x85%

Shoulder press:
5x65%
5x75%
5x85%

EMOM for 7 minutes: 1 low hang snatch (3 second pause) + 1 vertical hi hang snatch/ heavy as possible

1 min Max Effort muscle ups
3 Rounds for Time:
5 wall walks
50 double unders
5 push jerks 155/105
rest 1 min
1 min Max Effort muscle ups

10:58 working time

 

[jmez]

Low back squat three sets of five

50 double unders

3 rounds
15 deadlift @225
15 hands up push ups
15 abmat sit ups

100 double unders

8:45

 

[Poser]

5x3 Hi Hang Clean + 1 Push Jerk
5x4 Pendelay Row with same weight as clean

For time:
800m Run
50 situps
25 Pushups
400m run
50 situos
25 pushups
800m run

 

[mohawk32]

Bench press 10-8-6-4-2

5 10 meter banded sprints -with partner holding band.

For time:
3 rds

100m run
20kb swings at 53 lbs
50 Double Unders
10 front squats 115 lbs

 

[jmez]

Fight Gone Bad

3 rounds 1 min max effort each exercise, 1 minute rest after each round. This one flat sucks.

Wall ball 20#
High Sumo Pull Deadlift 75#
Box Jumps 20 inch
Push Press 75#
Row Max Calories

Count total reps: 319. In January I did 249.

 

[jmez]

Bench Press: 4-4-3-3-2-2-1-1

"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats
must finish each exercise prior to moving to the next

21:40

 

[Poser]

Every Minute on the Minute for 5 Min:

2 Snatches @ 80%
Then
2 Min As Many Rounds As Possible:
Sntaches @ 80%

1 min Max Effort Ring Dips

4 Min As Many Rounds as Possible:
15 Overhead Squats 95/65
20 Pullups
30 Double Unders

1 min max Effort: Ring Dips

4 Min As Many Rounds as Possible:
15 Overhead Squats 95/65
20 Pullups
30 Double Unders

1 Min Max Effort: Ring Dips

-work out didn't feel too bad, but after being home for about 30 minutes, my shoulders are freakin SMOKED!

 

[tstowater]

Chelsea this morning. Never did it before..... and I survived with a smile. Been doing Crossfit for about 3 months and still trying to figure out if I like it or am addicted to it. Not really sure I like Crossfit for hunting training, but we will find out this fall.

 

[jmez]

You and I are in the same boat tstowater. I've been doing it for 6 months. I am thinking I will like it for hunting training. I know my body and conditioning pretty well and I'm in as good a shape as I've been since high school.

I think a lot of it has to do with your coach and his philosophy. I don't think I would like it if we did 6-10 minute work outs all the time. Ours has been a good mix of the high intensity training along with strength and endurance training. Most of the strength stuff revolves around core and leg training so I find it very applicable. I also don't have any workout partners so going to the gym every day by myself for the last three years was getting pretty old and routine. I like the variety.

How many rounds did you get?

 

[mohawk32]

Throw in some sport specific training, hiking with a weighted pack and shooting, and as long as the programming has a good mix of high intensity, endurance and strength training it'll serve you well like Jmez said.

Today was:

Cleans 5x4 at about 70% of 1rm.

For time:
800m run

3 rounds of:
1 Leg less rope climb
5 hang power snatch
20 wall ball to shoulder
50 foot burpee broad jump

800m run

 

[Poser]

50 box jumps
50 jumping pullups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press
50 back extensions
50 wall balls
50 burpees
50 double unders

 

[Brandon Pattison]

25-Pushups with 56# pack
25-Pullups
14-Flights of Stairs (skipping steps) with pack
15-Deep Squats at every other flight with pack
15-Curls (each arm)
15-Overhead Skull Crushers
15-Over/Around Head
15-Kettlebell Swings
50-Single Arm Clean and Press (each arm)
15-Single Military Presses
15-Single Bent Over Row
50-Box Jumps
25-Pushups with pack
25-Chinups

1:10 and yes, it sucked. I am pretty sure though that I couldn't hang with you guys.

 

[tstowater]

You and I are in the same boat tstowater. I've been doing it for 6 months. I am thinking I will like it for hunting training. I know my body and conditioning pretty well and I'm in as good a shape as I've been since high school.

I think a lot of it has to do with your coach and his philosophy. I don't think I would like it if we did 6-10 minute work outs all the time. Ours has been a good mix of the high intensity training along with strength and endurance training. Most of the strength stuff revolves around core and leg training so I find it very applicable. I also don't have any workout partners so going to the gym every day by myself for the last three years was getting pretty old and routine. I like the variety.

How many rounds did you get?

We did a full 30 minutes. EMOM. It didn't seem bad on Friday, Saturday was worse and yesterday sucked. I'm ready to go tomorrow. We have had a full compliment of variety. Some shorter WODs and some longer ones. The focus is more upper body than I would personal prefer, but I can use some of that too. Still lots of variety that I find good. I am doing other things besides CrossFit and will be ramping those up shortly.

This year's hunting trips probably won't be much of a test, but I am on track to go to New Zealand next year and that will be more of a test. Chamois and Tahr are on my hit list so conditioning will be important.

Thanks for the input from you and mohawk32.