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

[RobPaulson]

you figure out ur butterfly kip yet?

did these pullups have to be unbroken? or could u let go of the bar?

[ADDirishboy]

Not really. I kinda stopped trying haha.

They didn't have to be unbroken, we could let go of the bar. Thank god.

[RobPaulson]

Not really. I kinda stopped trying haha.

You disappoint meh gheylur.

[ADDirishboy]

Meh, I got bored with it and didn't see the point.

[RobPaulson]

Meh, I got bored with it and didn't see the point.

i average about a pullup per second with butterfly's. it cuts down your workout times like crazy. just another tool in ur box... or something like that.

[Empty V]

i average about a pullup per second with butterfly's. it cuts down your workout times like crazy. just another tool in ur box... or something like that.

From what I understand they also tax you much quicker and you really need to be much more proficient at strict pull-ups.

I really jacked up my left shoulder doing " NUTS" so I'm thinking of taking a break for a few weeks. I'm going back to the massage therapist in 2 hours and will get some advice form her. Yesterday we had a WOD that I modified and F'd myself up even more.

12/7/2020 WOD
12Min AMRAP
10 Hand Release Push-Ups
10 Toes 2 Bar

7 rounds + 11 reps

[ADDirishboy]

Well, my academy instructor has been on a "death by *****" lately. Last time we did death by pullups, yesterday did death by burpees. Made it to round 13 before I had to bow out. My triceps are killing me!

[RobPaulson]

From what I understand they also tax you much quicker and you really need to be much more proficient at strict pull-ups.

correct. they take much more strength/energy to maintain.

Well, my academy instructor has been on a "death by *****" lately. Last time we did death by pullups, yesterday did death by burpees. Made it to round 13 before I had to bow out. My triceps are killing me!

rofl that sucks. buck furpees.

[ADDirishboy]

buck furpees.

[Empty V]

[rootS13]

Today's WOD:

21-18-15-12-9 of
-Power snatch @115lb
-Wall ball shots @20lb
-Knees to elbows
--Score: 23:45 (Scaled the snatches to 65lb)
---I felt dead after this WOD... the temperature down here is in the 40s and definitely played a factor.

I stayed after, recovered and did a second WOD:

"GWEN"
15-12-9 Unbroken Clean and Jerks -- Cant dump the bar and cant regrip
--Score: 4:45 (Used 75lb)

[rootS13]

Friday's WOD:

-Run 1600m
-Rest 3 minutes
-Run 1200m
-Rest 2 minutes
-Run 800m
-Rest 1 minute
-Run 400m
--Score: 28:08 (22:08 minus the rest periods)

The owners at my gym hired a professional photographer to take pics at the later WOD so I stayed and did that one as well.

-30 Pull ups
-25 Thrusters
-20 Burpees
-15 OH squats
-10 HSPU
-5 Clean and jerks
--Score: 11:59 (used 75lbs for everything except 65 for the OH squats, Rx was 95lb)


This morning I ran my first 5K... Finished in 28:52. I felt amazing afterwards. I missed taking third place in my age group by 20 seconds though.

[Empty V]

Dude you're tearing it up right now! Thursday's WOD's look like a blast and congrats on the 5K, that's badass. I'm actually doing my first 5K tomorrow. It's a mud run in Malibu and they've got a CrossFit only heat. I'm not sure what the obstacles will be but any advice for a noob would be appreciated? Do I need to get a camelpack or will I be good?

[rootS13]

It was my first 5k as well so take my advice with a grain of salt.

You dont really need to bring anything. They had water and food for me there.. before, during and after the run. I didnt eat anything 2 hours before the race... I feel that carbs that early really slow you down.

I would suggest running light... dont have anything in your pockets (it sounds weird, but for me it drives me nuts when my phone or keys keep hitting my legs).

As far as it being a crossfit only heat.. I would hope that you dont have any obstacles. The run is enough to focus on. A camelpack is just extra weight and you wont need it. It will only slow you down.

[RobPaulson]

I've taken a break since last friday, my body was just in pain. My achilles was really aggravated, my shoulder KILLED doing anything involving external rotation (i.e. snatch, even cleans hurt to pull from the ground), and my knee started to bother me.

about 10 days later now and i'm feeling much better. my diet went to absolute s*** the past week but meh, its hard for me to stick to it when i don't have a WOD to look forward to that day.

anyway, today i'm going in, but the WOD does not look good for my shoulders at all. lots of turkish getups. i dont know how comfortable i am with that business given the state of my shoulders for the past month or so.
WOD:
A. Split Jerk 4 x 2, rest 3 minutes
+
20 TGU Right Arm, 55/35#
20 TGU Lefft Arm, 55/35#
20 Walking Lunge Steps, 55/35# Right Arm
20 Walking Lunge Steps, 55/35# Left Arm

[rootS13]

Today's WOD:

3 Rounds of:
-10 Clean and Jerks (135/95)
-50 Wall ball shots (20/14)
--Score: 18:37 (95lb C & J)

[RobPaulson]

did a 5k row yesterday instead of the WOD (it was the endurance team WOD). finished in 22:57.

my grips came in while i was off for the last few days, todays WOD looks like itd be a great time to break them in (they need obvious breaking in, sssoooo new feeling). But today is my companies holidayy party and there is an open bar...

W.O.D
A.1 Power Snatch, 4 x 1, rest 2 minutes
*phase 1 perform snatch grip deadlifts 4 x 3 @ 3221, rest 2 minutes
+

15 minute limit for the following
2K TT Row
amrap
6 deadlifts, 225/135
10 abmat sit ups
6 pull ups

[ADDirishboy]

Did some crossfit dodgeball yesterday. It was pretty epic.

We played with 5lb medicine balls. Small enough to still whip threw the air pretty quick, and large enough to hurt like hell when you get hit.

If you don't know how to play, it's just regular dodgeball, but instead of sitting out if you get hit you have to do a workout to get back in. Ours went like this.

Hit with red ball: 15 burpees
green ball: 15 kettle bell swings (55lb)
yellow ball: 15 thrusters (45lb)
Special spongebob ball: 10 burpees, kettle swings, thrusters

Pretty wicked workout and a ton of fun.

[Dattebayo]

AIM FOR THE HEAD

[ADDirishboy]

One guy did get hit in the side of the head. Another pretty hard in the nuts.

[rootS13]

Ive played CF Dodgeball a few times... Luckily our workouts were lighter than that.

[rootS13]

Today's WOD:

-150 Wall ball shots
-150 Butterfly sit ups
-150 Push ups
--Score: 27:37 Rx. The last 50 push ups were a b****.

[ADDirishboy]

That sounds like hell!

How heavy was the medicine ball you were doing wall ball shots with?

[rootS13]

20 lbs.

[Empty V]

Today's WOD:

-150 Wall ball shots
-150 Butterfly sit ups
-150 Push ups
--Score: 27:37 Rx. The last 50 push ups were a b****.

This sounds brutal! Nice job dude!

I'm about to board a flight to Honolulu. Land at 1:30, check into hotel, buddy picks me up and we head to CF Oahu. I'll post the WOD later.

[rootS13]

Today's WOD:

"The twelve days of Christmas"
-100m Run
-2 Squat cleans 95/65
-3 Butterfly situps
-4 Burpees
-5 KB Swings 53/35
-6 Push ups
-7 Lunges
-8 Toes to bar
-9 Hang power cleans
-10 Ring dips
-11 Thrusters
-12 HSPU

So basically its like the song...
1st round: 100m run
2nd round: 2 Squat cleans, 100m run
3rd round: 3 BSU, 2 Squat cleans, 100m run
...
12th round: 12 HSPU, 11 Thrusters, 10 Dips, 9 Hang power cleans.... 100m run.

--Score: 35:44 This s*** sucked.

[rootS13]

Did Fight Gone Bad earlier today. My score was 211. Im planning on doing Murph on Sunday.

[rootS13]

Today's WOD:

"Murph"
-Run 1600m (1 mile)
-100 Pull ups
-200 Push ups
-300 Air squats
-Run 1600m (1 mile)

--Score: 60:32 (Beat my previous PR by 19 minute and I didnt use a band this time)

[Murdered_T]

so do any of you guys fight, or just do crazy workouts?

[RobPaulson]

so do any of you guys fight, or just do crazy workouts?

used to do bjj, dislocated shoulder too many times, needed surgery, never went back