Wod

[justinspicher]

Did an easy two miles this morning and then a short and simple workout at the house:

21-15-9
Pushups
OHS with dowel

 

[Poser]

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35Lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball, 20 pound ball
50 Burpees
50 Double unders

28:18

Dude, that hurts me to look at.

 

[mohawk32]

Makes me glad my gym rarely if ever programs the girls, heroes or filthy 50 type WODs. Aside from the open workouts we haven't done anything much like that.

 

[jmez]

We got the cario going today:

Row 500m
Run 400m

rest 2 min

Row 250m
50 Double unders

rest 2m

3 rounds

 

[Brandon Pattison]

14.1 women's edition, must be my balls haven't dropped.

Did you guys start out completing this at 95# or did you work ip to it?

 

[afteamroper]

I have been doing cross fit for a little over a year now. That is the beauty of crossFit if you can't do the weight just scale it to what you can do. The biggest thing is give a 100% effort and in no time you will be doing the prescribed weights. The other thing to remember about the open WODs that Dave Castro(mad mind behind them) is designing the for finding the fittest in the world.

 

[Poser]

Makes me glad my gym rarely if ever programs the girls, heroes or filthy 50 type WODs. Aside from the open workouts we haven't done anything much like that.

The location I go to is focused on strength programming. In the 2 months I've been going to classes, I've only had one of the girl benchmark WODs. I'm not sure how often they come up in the programming. They may be on a cycle. It seems like the Saturdays are when the hero workouts take place when they do come up, but I have yet to have one. I saw one on the board from last Saturday, but I was out hunting turkeys. I guess I'll get to those in the summer months. Considering my gym is in a unconditioned warehouse space in Tennessee, it should be lovely weather for a nasty list of 50s

 

[jmez]

Most people don't start out with the prescribed workouts. You have to be fairly strong to do that on a lot of these. It never looks like a lot of weight but generally gets pretty heavy pretty fast when going through the WOD's.

 

[mohawk32]

I RXed 14.5 the end of my second week ever of CF. Major gut check.

Yesterday was snatch and overhead squat technique. Then 5 rds of 20 sit-ups, 10 push-ups, 10 air squats and 200m run.

 

[Brandon Pattison]

4.5 mile run. 38 mins. Gag!

 

[Jason Snyder]

Insanity Max Interval Circuit. Ouch....

 

[jmez]

4.5 mile run. 38 mins. Gag!

That would take me 38 hours.

 

[Poser]

Mon 4-14

Power clean + hang clean + push jerk, 80% max
1 rep every 40 seconds for 6 minutes

3 rounds for time:

10 KB snatches + overhead lunge (right) 16/24 kg
10 KB snatches + overhead lunge (left) 16/24 KG
20 burpees + lateral box jump/ 20 inches
30 jumping squats 45#

28:06

 

[jmez]

Front Squats: 3-3-3-1-1-1

40-30-20 reps

Power clean 115#
Burpees
Kettle bell swings 70#

25:04

 

[Poser]

Tues 4-15:

15 min to establish 1 rep max clean & jerk

3 rounds for total reps:
1 min max effort Hand Stand Push Ups
1 min max effort front squats 95/135
1 min max effort pull ups
rest 1 min

 

[mohawk32]

6x4 back squat
6x20 meter walking lunge.

8min partner AMRAP 150m row/KB swing

4 min rest

8min AMRAP 5 strict pull-ups, 10 push-ups, 15 air squats.

Cash out: 100 sit-ups and 200 flutter kicks.

And it's only Tuesday.

 

[Jason Snyder]

9 mile trai run yesterday, Insanity Pure Cardio today.

 

[jmez]

Shoulder press 2-2-2-2-2

10 hollow rocks between sets


20 Pull ups
20 Thrusters at 115#

3 rounds

11:53

 

[Brandon Pattison]

3 mile run
60 burpees
20 pullups
20 dips
20 90# clean n jerk

I feel like my stuff ain't shit compared to yours.

 

[Jason Snyder]

90 minute mountain bike ride tonight, way fun. Max HR reading of 179.