Wod

[stubblejumper]

We just did this sample workout:
https://cdn.shopify.com/s/files/1/2...b0-bafe-9800ad7f0db6.pdf?16790127611444608459

Used hills instead of the bleachers. had just past ankle snow the whole way.

Still trying to figure out the 300 MTNOps SKUs to see if I should start a program.

 

[Cant hit em]

4 mile easy pace run


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[Cant hit em]

Looking for a touch of advice . Double-unders . I’m pretty good at them but the tend to fall apart after about 40 reps unless I take a break and hopefully do something else in the WOD . Would training with a weighted rope help of just doing them more often? I’m guess the answer to my question is “yes” but figures I would see everyone else’s experience

Im the same way, i think doing them more often with a regular rope would help. They are only programed about once a week for me and i hate them so i hardly practice them


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[GreenNDark Timber]

5.5 miles with 500 ft of elevation gain.

 

[GreenNDark Timber]

Looking for a touch of advice . Double-unders . I’m pretty good at them but the tend to fall apart after about 40 reps unless I take a break and hopefully do something else in the WOD . Would training with a weighted rope help of just doing them more often? I’m guess the answer to my question is “yes” but figures I would see everyone else’s experience

I'm not a coach and certainly not an expert but I personally don't feel like a weighted rope helps that much. Long strings of unbroken DUs require good form with no unnecessary movement more than strength. The shortest jump possible for the rope to clear (no donkey kicks), arms that don't move, and most importantly fast wrists.

I used to be terrible at them and the thought of stringing 50 or 75 together unbroken seemed impossible. I made it my goal to practice them for 5-10 min before every single work out and in a few months I went from hoping to hit 50 to a PR of 210 unbroken and being able to do multiple sets of 50+ in a WOD with no problem. Like anything, it just take proper form and lots of practice.

 

[mtwarden]

4 miles and 700' of gain with my wife and TE this morning

 

[TripleJ]

21 Minute Alternating EMOM
-15 Cal Row
-16 Deadlifts @ 165 lbs
-8 Burpee Box Jump Overs 24"
-15 Cal Ski
-8 Burpee Box Jump Overs 24"
-8 Front Squats @ 165 lbs
-Rest

 

[mtwarden]

haven't done this in a while

squats 10/9/8....3/2/1 @75% of 1RM
bench 10/9/8....3/2/1 @75% of 1RM
pullups 10/9/8....3/2/1

 

[Cant hit em]

1.25 mile run

10 min Tempo back squat superset
Min 1: 6 back squat #205 ( 3 sec down)
Min2: 15 weighted glute bridges

This wod killed me
1-2-3-4-5-6-7-8-9-10
Db front squats #50’s
Burpee over db

Rest 2 min

10-9-8-7-6-5-4-3-2-1
Goblet squats
Up down over db

1.25 mile run


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[stubblejumper]

I wanted a recovery day. Didn't work that way. Felt good though.

13 rounds of:
8 arrows with the training bow focusing on form
2 min on the heavy bag.

Then we went waaay back in time and did:
P90x stretch x.
Bas Rutten 30 min video

And kickboxing class.

 

[stubblejumper]

1.25 mile run

10 min Tempo back squat superset
Min 1: 6 back squat #205 ( 3 sec down)
Min2: 15 weighted glute bridges

This wod killed me
1-2-3-4-5-6-7-8-9-10
Db front squats #50’s
Burpee over db

Rest 2 min

10-9-8-7-6-5-4-3-2-1
Goblet squats
Up down over db

1.25 mile run


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That looks like a good one. Where are you getting your plans from?

 

[TripleJ]

1 power snatch + 1 high hang squat snatch + 1 squat snatch + 1 squat snatch......drop bar between reps
Work to a heavy set



12 Minute AMRAP:
5 Strict Pullups
10 Toes to Bar
15 Power Snatch 75 lbs
30 Double-unders

 

[Cant hit em]

That looks like a good one. Where are you getting your plans from?

Im doing a running program to increase aerobic capacity from

The 8 Week Functional Aerobic Capacity Program - Tier Three Tactical

If you’re a functional fitness athlete, chances are your cardio sucks. It’s a harsh statement, I know, and I put myself in this category as ... Read more

www.tierthreetactical.com

But the Crossfit gym programs the rest


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[mtwarden]

4 miles and 700' of gain on the trails with Tiny E, forgot my phone and naturally got to witness just a gorgeous sunset

 

[Cant hit em]

1.25 mile run

Tempo strict press
4x6 ( 2-1-2)

5 rounds
10 push press #95
200m run
10 push press
1 min rest between rds

1.25 run


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[TripleJ]

For Time:
20 cal bike
20 pull-ups
20 squat cleans @ 135 (or 50%)
Rest 2:00
20 hang power cleans
20 pull-ups
20 cal bike
Rest 2:00
20 cal bike
10 squat cleans
5 bar mu
10 hang power cleans
5 bar mu
20 cal bike

 

[ScottRK]

Set an benchmark on a wod -1st time ever-without a run or anything tough on joints.
Used the Jackie(1k row, 50- 25# db thrusters & 30 pull-ups) for time. Did all strict pull ups ,and only 23 got thrusters -didn’t pace any sets.
Man I got humbled, but I set a benchmark.

 

[mtwarden]

Tiny Elvis and I got our hill workout in, 4 miles total, but 1200' of gain in a little over in the first mile, tiptoe steep all the way!

 

[Cant hit em]

1.25 mile run

Every 1:30 for 12 minutes (8 sets)
1 power clean+1 front squat+2 Pushjerk

5 rounds
15 box jumps
20 walking lunges
20 double under

1.25 mile run


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[mtwarden]

^ you're hitting the cardio pretty good

5 miles and 1200' of gain for Tiny Elvis and I today. Nice day, but snow rolling in this afternoon.