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

[Murdered_T]

yeah that is mostly the scenario. I am in that predicament right now I have a partially torn ACL and my knee keeps popping out of place, I have figured out which motion does it and been doing my own physical rehab, I would go to get the cadaver surgery but I do not want out of the game for a year, esp when I have two cagefights in the next 3 months, its a s*** wall to be stuck behind.

[RobPaulson]

ya i went under the knife, i was basically bed stricken for a month, then in a full sling for another 12 weeks. finally lifting to my potential almost 2 years later, too bad now my OTHER shoulder is giving out in the same way, FFFFUUUUU

[RobPaulson]

went super lazy over holidays, maybe went 3 times in 3 weeks.

back at it reg schedule now though. feeling good. sore again, feels good.

[rootS13]

Lets see...

Sunday was "Murph".

Monday was a rest day seeing as how I could barley move my arms.

Tuesday's WOD:
10 Rounds of:
-10 Deadlifts (135/95)
-15 Push ups
--Score: 16:09 (This was a mainsite WOD a few months back... PR'ed on it this time. The push ups were a b**** though after doing Murph.)

Today's WOD:
"Whitten"
5 Rounds of:
-22 KB Swings (70/53)
-22 Box Jumps (24/20)
-400m Run
-22 Burpees
-22 Wall ball shots (20/16)
--Score: DNF. I got 4 rounds in 48 minutes. It was a 50 minute cap so I just stopped a bit early. The 4 rounds were RX'ed minus the KB swings, which I used 44lbs.

[RobPaulson]

dayum son u did murph? what was your time? thought/comments/concerns on it? How did you structure the reps?


that WOD intimidates the s*** out of me. 1mile followed by 20 rounds of cindy and another mile(thats how i'd do it anyway), FFFFFUUUUUUUUUU

[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)

I broke it up as 20 rounds of Cindy. The last time I did it, I broke it up as double cindy (10-20-30).

[rootS13]

Today's WOD:
-10 Thrusters
-10 Dubz
-8 Thrusters
-20 Dubz
-6 Thrusters
-30 Dubz
-4 Thrusters
-40 Dubz
-2 Thrusters
-50 Dubz
--Score: 13:40 (Used 95lbs for the thrusters instead of Rx which was 105. Used a 4:1 doing singles for the dubz)

[RobPaulson]

my kips... lost it at the end, i was pretty mucha t the end of the workout alrdy lol
[youtube]http://www.youtube.com/watch?v=ej2QW9t3Szg[/youtube]

[rootS13]

You probably lost it because of the awful music that was playing jk.

Friday's WOD:
7 minute AMRAP of:
-5 Burpee pull ups
-3 HSPU
--Score: 6 rounds even

[rootS13]

Today's WOD:

WOD 1:
15 minute AMRAP of
-250m Row
-25 Push ups
--Score: 5 rounds + 244m rowed

WOD 2:
6 minute AMRAP, 2 rounds of
-12 Sandbag ground to shoulder @50lbs
-12 Lateral burpees over sandbag
-12 Pull ups
--Score: Round 1: 2 rounds even. Round 2: 1 + 24 reps

Note: The second WOD was the one that was scheduled for the regular class. I did the first one before that class started with one of the trainers.

[rootS13]

Today's WOD:

5 rounds of:
-10 Wall climbs
-10 Toes to bar
-20 Box jumps 24''
--Score: 43:48 Rx (I wasnt expecting the wall climbs to be as difficult as they were. They destroyed my shoulders).

[Empty V]

Sorry I've been slacking on my posts. I've been averaging 4 WODs a week and most of them have been nothing but running, burpees and cleans. I finally stepped up to using 135# for in WOD cleans, I'm stoked!

So I celebrated my 1 year anniversary last week and I'm stoked because I met my goal. Started CFTO weighing in at 238.8#, now I'm down to 178. Friday we did one of my first WODs as our warm-up.

5RTF
10 95# Dead Lifts
10 Burpees

1/12/2010 Time - 8:06
1/14/2011 Time - 2:40 Less then 1/3 the time

So in 1 year of eating better and doing CrossFit 3-4 times a week I've lost over 50# and increased my work output by 200%. That's what I call progress! Thanks for being apart of this amazing healthy community guys. It's changed my life.

Last night we a crazy TABATA WOD.

TABATA Wall Balls (I did Russian Step-Ups 75# + 16" Box)
TABATA Sit-Ups
TABATA 24" Box Jumps
TABATA Sit-Ups
TABATA Wall Balls (I did Russian Step-Ups 75# + 16" Box)

My score was 298 which really pissed me off because the russian step-up are so slow that I just couldn't break 300 and man I was pushing hard.

[rootS13]

Today's WOD:
12 Minute AMRAP of:
-10 KB Swings (1.5/1pood)
-15 Wall Ball (20/14)
-20 Double unders

6 Minute AMRAP of:
-4 Back squats
-200m Sprint

--Score: 5 rounds + 25 reps for the first AMRAP (substituted singles x4 for the double unders).
2 rounds + Back squats for the second AMRAP (started with 145, scaled to 125 after the first 6 back squats)

[RobPaulson]

did rope climbs for the first time this past saturday.

W.O.D
A. Deadlift, 3 x 3 @ 90%, 21X0, rest 3 minutes
+
"Partner WOD 2.0"
25 minute amrap
row for max calories..
15 double unders
8 kb swings, 70/55#
1 rope climb

We screwed up the score, but were so wasted we didnt even care, LOL.

For some reason my triceps have been KILLING me since this WOD. Kind fo a mystery to me, anyone have any idea what tore them up in there?

[rootS13]

The rope climb. It usually affects your chest, shoulders and triceps. The rowing probably helped as well.

Today's WOD:
"Danny"
20 minute AMRAP of:
-30 Box jumps (24/20)
-20 Push press (115)
-30 Pull ups
--Score: 2 rounds + 13 reps. Used 85lbs for the push press.

[Empty V]

Last Thursday we did some crazy s***.

Buy-In
500m Row for time - I did my best @ 1:34.4 which was 3rd. Our best was 1:33.0 I'm pretty stoked with my time.

WOD 5RFT
Bear Complex
7 Reps for 5 Rounds
Hang Power Clean => Front Squat => Push-Press => Back Squat => Push-Press => Reset to Hang Position

If you dropped the bar you had to start that round over. My time was 12:?? which was okay. I could have probably finished faster if I didn't blow myself out on the 500m row. I couldn't believe how bad that row winded me.

[Empty V]

Today's WOD:
"Danny"
20 minute AMRAP of:
-30 Box jumps (24/20)
-20 Push press (115)
-30 Pull ups
--Score: 2 rounds + 13 reps. Used 85lbs for the push press.

Wow this sounds horrible! Why even do an AMRAP with this? It seems completely pointless. It should be a 2-3 RFT.

[rootS13]

Yesterday's WOD:
3 Rounds of:
-Run 800m
-Rest two minutes
--Score: 16:34 including the rest time.

Today's WOD:
"Murph"... again
-Run 1 mile
-100 Pull ups
-200 Push ups
-300 Air squats
-Run 1 mile
--Score: 57:15 Rx (PR'ed by 3 minutes)

[rootS13]

I ran 5k today. Huge mistake after doing Murph. I am extremely sore and my quads are killing me. I crossed the finish line at 30:02, but I dont know what time I started since I was in the very back at the starting line.

[RobPaulson]

[youtube]http://www.youtube.com/watch?v=SKGF-ErsJiI[/youtube]

[RobPaulson]

[AppleBonker]

Gerard. Haha. Das ghey.

[RobPaulson]

das be my grandpappy's name too, wannafightaboutit?

[numbnuts240]

Gerard.

he really let himself go as of late....

[rootS13]

Tuesday's WOD:

3 Rounds of:
-300m Run
-Rest equal amount of time
-600m Run
-Rest Equal amount of time
-900m Run
-Rest equal amount of time
-- Score: 51:50 (This totaled 5400m in running)

Wednesday's WOD:

10 Min AMRAP of:
-5 Ring Dips
-5 Deadlifts (135/95)
-5 Hang Power Cleans (135/95)

Rest 2 Min

5 Min AMRAP of:
-Max Wall Balls (20/14)

--Score: Frist AMRAP- 8 Full rounds (scaled the weight on the hang cleans). Second AMRAP- 73 shots.


Today's WOD:

2 Rounds of:
-50 Dubz (x4 singles)
-25 Toes to bar
-50 Dubz (x4 singles)
-25 KB swings (2/1.5 pd)
--Score: 16:48 (used 44lb kb swings instead of 70)

[RobPaulson]

he really let himself go as of late....

ya man, i still got that 6 pack under my other 6pack though... or is it from a 6pack?

[rootS13]

Tuesday's WOD:

"Wittman"
Seven rounds of:
-1.5 pood Kettlebell swing, 15 reps
-95 pound Power clean, 15 reps
-15 Box jumps, 24" box
--Score: 32:xx Rx... cant remember the exact time.


Wednesday's WOD:

Two Rounds for Time of:
-100 Air Squats
-25 Jerks (135/95) RX+ (155/115)
--Score: 26:58 (Used 115lbs... need to work on my technique a lot on these)


Thursday's WOD:

4 Rounds for Time:
-Run 400m
-Rest 30 Seconds
-Run 800m
-Rest 1 Min
--Score: 32:xx (Back was sore as hell from the jerks).

Today's WOD:

A modified version of "Filthy Fifty"
Fifty reps of the following for time:

-Mountain climbers
-Butterfly situps
-Wall ball shots @20/14
-Burpees
-Lunges with 35lb Dumbbell
-Power snatch with 35lb DB
-Bent over row with 35lb DB
-Push ups
-Squats with 35lb DB
-Double unders
--Score: Cant remember... I f-ing hate using dumbbells.

[rootS13]

Today's WOD:
"Cindy"
20 Minute AMRAP of:
-5 Pull ups
-10 Push ups
-15 Air squats
--Score: 14 rounds even Rx

[RobPaulson]

so after i got a cortisone shot 4 weeks ago, it took me a week to recover to feeling like i could lift anything with my shoulder again. thheeeennnn i got sick. for 3 weeks. So today i'm feeling much better after a round of antibiotics knocked out whatever it is i had (ib4 herpz comment) and I'll be running in my vibrams during my lunch hour today. Going to take it nice and slow to get back into this groove, no need hurting or over exerting myself. 10mins at a slow pace with the vibrams on a treadmill and then the mobility WOD for the day. Brought my elastics and lacrosse balls to work, so should be a good time.

[rootS13]

Today's WOD:

7 rounds for time of:
-7 Dead hang pull ups
-14 Thrusters @ 95/65
--Score: 27:20 Rx (I hateeee thrusters... on the positive side this was my first WOD with 95lbs doing more than 20 reps)