CrossFit & Paleolithic Discussion, Post your W.O.D's

[rootS13]

Root, those WODs sound tough. The 20min AMRAP sounds like it could gas out anyone pretty quick. What are the ring push-ups? We still haven't done those.

They're regular push ups except you're elevated with your feet on a box and the rings parallel or lower than that box. It kills your arms.

[RobPaulson]

wow today is going to absolutely kick my a**, i'm predicting 30-40mins...

"Sustain this sucka.."
4 rounds of
20 Wall Balls
20 Ring Dips
20 GHD Sit ups
20 Burpees
600 meter run

[Empty V]

wow today is going to absolutely kick my a**, i'm predicting 30-40mins...

"Sustain this sucka.."
4 rounds of
20 Wall Balls
20 Ring Dips
20 GHD Sit ups
20 Burpees
600 meter run

Dude this looks insane. What was your time?

[RobPaulson]

scaled it to 12 instead of 20 reps of each. replaced ring dips with CTB pullups. 34:45

the 600m runs were murderous.

[rootS13]

Today's WOD:

"Stacked Deck"

For those not familiar... Using a 52 card deck pick one card at a time. If the card is

-A Heart - Perform Burpees (2-10 - that many reps, jack -11, queen -12, king -13, ace -15)
-A Club - Perform Mountain Climbers x2 (Same as above just times two)
-A Spade - Perform Jumping Lunges x2 (Same as above)
-A Diamond - Run (2-5 - 200m, 6-10 - 400m, Face card/ace - 800m)

Usually youre supposed to go through the whole deck individually. But since our class was pretty big we did it together... and we only did 31 cards in 30 minutes.

Total reps:
- Burpees - 89
- Jumping Lunges - 85
- Mountain Climbers - 49
- Running - 2600m

This WOD was exhausting... I have no clue how people can go through the entire deck.. Just in running its 6000 meters.

[RobPaulson]

so i just had a brilliant idea. cant believe i didnt see it earlier.

i've always thought it a PITA to make a salad that was big enough to satisfy my dietary needs on any normal plate. i always felt like i needed an entire salad bowl... and then cleaning it!? FFFFUUUUUU

so... i picked up a box of big a** zip locks, chopped everything, threw it all in the bag, shook it, bah-zing.

@roots, that WOD looks entirely unnecessary

[rootS13]

All I can say is thank God that there were people that ran slow and allowed me more time to recover before the next card.

[s0m3th1ngAZ]

So um...a little inspiration in the spirit of the thread...
http://wimp.com/beinspired/

[RobPaulson]

that was great. i'm even more anxious for my WOD today now!

it looks like a practice WOD for fran LOL
5 rounds of
60 sec. AMRAP
7 pull ups
7 thrusters, 95/65
rest 2 minutes after each round

i luz flailing around on the pullup bar like i'm having a seizure, y0. LOL shooting for 3 rounds for the first 60s... only doable if i can maintain a butterfly kip throughout the entire 60s... we'll see

[RobPaulson]

well, I Rx'd it, but i did not even come close to 3 rounds haha. i need to get that butterfly down to approach 3 rounds on this one, it takes at least 2s to do a full kip

anyway, I thought I did well...

2, 1+13, 1+7, 1+4, 1+4
(1*round*+13*reps* is how thats read ^^)

either way, that was my first full Rx workout.

[rootS13]

Nice dude. Im just starting to get the hang of kipping pullups. The part Im working on now is where you push off from the bar and get into a rhythm for the next one.

Yesterday's WOD:

-400m Sprint
21-15-9 of:
-KB Swings @1.5pd
-Chest slapping Push ups
-Knees to Elbows
-400m Sprint

My time: 15:24 (Rx.) It felt great knowing that I did the heaviest KB swings in my class... everyone else was scaling down.

[rootS13]

Today's WOD:

Done in groups of two:

- 26 Wall Ball Burpees (13 each)
- Bear Crawl under PVC pipe (5 Burpee penalty for knocking the PVC over)
- 50 Box Jumps @ 24" (25 each)
- 50 Push Ups (25 each)
- Tire Jump throughs (8 Tractor tires lined up) ---- 5 rounds
- 45lb Overhead Lunges back to the first tire ---- 5 rounds
- 100 Air Squats (50 each)
- 50 Box Jumps @24'' (25 each)
- Bear Crawl under PVC pipe (5 Burpee penalty for knocking the PVC over)
- 26 Wall Ball Burpees (13 each)

Time: 18:15 My group finished second by just 5 seconds.

[Empty V]

Well done vid, very inspiring.

The Fran prequel sounds pretty cool. As far as kips go do your coaches have you guys practice hollow rocks and supermans? Those help get the positions down and practicing just the kipping portion everyday is a good idea. Do 20 of them while you're warming up. Just push your shoulders through and form a ) then a ( with your body. I wouldn't worry about butterfly kips until you've got the regular swinging kips down. I've been okay at swinging kips for a little while now but no where near proficient at butterfly kips.

I felt really good this past week and had some of my best performances.

10-12-2010
Buy-In

Max Push Press Unbroken 95# I hit 14, 15, and 11

WOD - 3RFT

500m Row
21KB Swings (53#)
24 Sit-Ups

Time = 12:05

10-14-2010
Buy-In[//u]
Back Squat 5*5*5*5*5 - Since my knee is still healing I only hit a max of 185# but hope to be able to up that soon.

WOD - 3RFT

40 Double Unders
21 Box Jumps (24")
15 SDHP (53# KB)
9 K2E

Time 12:03

10-16-2010 - This one was crazy. Most people ran but one other dude and myself subbed rowing

WOD - For Tme
1000m Row
50 Weighted Step Ups on a 12" Box (45#)
30 KBS (35#)
20 Burpees
500m Row
40 Weighted Step Ups on a 12" Box (45#)
20 KBS (35#)
10 Burpees
250m Row
30 Weighted Step Ups on a 12" Box (45#)
10 KBS (35#)
5 Burpees

Time = 21:41

This was my best 1000m row at 3:38, my previous record was 4:08 back in February. My goal is to eventually hit 3min flat.

[rootS13]

All of this week, we're going to be doing PRs...

Today's WOD:
Warm Up:
- 2 minute row
- 2 minute jump rope

WOD 1: "Karen"
- 150 Wall Ball shots @20lb
- 2 minute mark = 42 shots

*Total Time = 9:16

WOD 2:
- 3 Rounds of:
-400m Run
-7 Hang Cleans @135lb

*Time: 10:36 (Scaled down the cleans to 95lb)

[rootS13]

Today's WOD:

-40 Pull ups
-40 Hand release push ups
-40 Knees to elbows
-40 Air squats
-40 Jumping Jacks
-Every minute on the minute do 5 burpees.

Time: 17:44 w/ 85 Burpees done. This was my first Rx'd Pull Up WOD!!

[RobPaulson]

dayum roots thats awesome, congrats!

[bigbadberry3]

I hate overhead squats. Continue on.

[rootS13]

Friday's WOD:

21-19-17-15-12-9-6-3 of:
-SDHP @95lbs
-Burpees
-Pull ups
-Butterfly sit us
-Jumping air squats

Time: 46:33. Rx'd everything except the pull ups since the kipping hurt like hell with my blisters.

Saturday's WOD:
"Nascar Hell Yea!"
-20 min AMRAP of:
-KB Swings (35/18)
-Run the "L"
----Partner workout, one does the swings, the other runs. Score is number of KB reps.
Total score: 266

Today's WOD:
30 min AMRAP of:
-3 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
-200m Run

Score: 4 rounds + 2 sets of Cindy...Rx.

[RobPaulson]

nice nice, I love cindy based workouts, wicked fun.

how are those blisters treating ya? I found a great article about hand technique on some facebook thing... finding link... here it is
http://journal.crossfit.com/2010/10/blo ... ll-ups.tpl

download the PDF and read it, the link is on the righthand side

[rootS13]

Yeah, I saw that recently as well. Im trying to get them to heal as quick as possible. I rub Vitamin E on them daily and keep them bandaged. And when I do pull ups, I use Gripads... which are awesome, much better than regular gloves.

I signed up for my first competition which will be on November 7th, so they should be healed by then. Heres more info on that: http://www.facebook.com/event.php?eid=119936531395451 (Yes, I know its a FB link, shoot me).

[ADDirishboy]

Warm up:
800m run
Stacking pullups. 5 people in line, start doing 1 pullup each. Then 2, 3, 4, etc. Go till everyone fails. If you fail early, start back over at 1. Made it to the 12th round and failed.

Workout:
12 min AMRAP of:
10 wall balls with 20 lb medicine ball
5 burpees

Got 10 rounds done.

[RobPaulson]

I use Gripads...

keke gloves r for girls

and gheylur, wut u think of those 20lb wallballs? are they difficult for you to maintain after a certain amount? (specifically the 20lb weight, I usually have to scale by my 3rd/4th round of anything with wallballs, ugh)

[ADDirishboy]

and gheylur, wut u think of those 20lb wallballs? are they difficult for you to maintain after a certain amount? (specifically the 20lb weight, I usually have to scale by my 3rd/4th round of anything with wallballs, ugh)

The 20lb wallball got really difficult to keep throwing around my 6th/7th round. I Had to drop down to a 16lb for the last 3 or 4 rounds.

[93coupe]

These look like old lady shoes.

[RobPaulson]

i dig this:
[youtube]http://www.youtube.com/watch?v=qmyEgk0zNPc[/youtube]

guy is a form/flexibility gawd.

[RobPaulson]

Today, we do the infamous FRAN.

21-15-9
Thrusters 95lbs
Pullups

I'm shooting for sub 10mins... I've never done it before, and my achilles is still bothering me. Should make the thrusters interesting.

Guessing ill go 11-10 for both movements for the first round, 21 pullups unbroken is rough, I can do 16ish max, but I dont want to burn myself out too quick. Second round, I'll push for unbroken 15 on both. Third will be balls to the wall, proly vomiting tonight.

[dasoupdude]

I've been doing the p90x abripper x (slower pace) every other day now, sh*ts intense.

[RobPaulson]

I've been doing the p90x abripper x (slower pace) every other day now, sh*ts intense.

what about the rest of the p90x workouts!? LOL

I'd strongly suggest the plyo and yoga ones if you can get your hands on them, def the best full workouts!

ALSO, this weekend is a fundraiser at CFM, costumes like whoa for the WOD. Michaelangelo will be making an appearance

[rootS13]

lol, my gym is also doing a Halloween WOD with costumes.. Im going as a nerd... bow tie, pocket holder, suspenders, high socks... should be fun. Ill definitely post up pics.

Today's WOD:
-400m run
-5 Goblet squats @1.5pd
-5 Push ups
-5 Butterfly sit ups
-Max KB swings @1.5pd
---Repeat every 4 minutes for 8 rounds.

This WOD was intense. The first two rounds I had about 2 minutes to get the max KB swings... every round after I had about 30 seconds.

My score: 16-9-6-6-6-6-5-7 = 61 Rx'd

[dasoupdude]

I've been doing the p90x abripper x (slower pace) every other day now, sh*ts intense.

what about the rest of the p90x workouts!? LOL

I'd strongly suggest the plyo and yoga ones if you can get your hands on them, def the best full workouts!
:

yey yey, ill check those out too. My friend was able to download alot of them and put them on my laptop