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

[RobPaulson]

nice dude, 95lb thrusters r no joke. i hit up the gym yesterday and did

4 rounds
20pullups
400m sprint
5min rest

scale to 1:45 rounds. so i did 10 pullups since i'm not doing butterflys again till my shoudler is totally healed. damn it felt good to get at it again though. after a respiratory sickness my lungs were killing me, but it felt good!

[Empty V]

Congrats Gerry!

Well I've been absent for a while. All of December and most of January was a big awakening for me. I realized that I haven't PR'd with any weight exercises in the last 6 months. I attributed it to just being a s*** athlete when in retrospect is was really bad programming. Some of the basic exercises that I had never done in the last year @ CFTO were Overhead Squats, Split Jerks(rarely), HSPU's, Pistols, Back Squats, and Muscle Ups to name a few. To my surprise a lot of other CFTO'ers were going through the same thing and about 14 of us left, all by our own decision. I have joined another CF called CrossFit FAST. It's an amazing HUGE box that has really really incredible coaching. Within the first week I learned the right way to clean & jerk, HSPU kip and even something as rudimentary as kipping ring dips. Plus they have open gym and I can go in @ almost any time and have a coach help me with 1 on 1 skill work or do my own WOD's and lifting. This is such an awesome asset and really sold me. Saturday the head coach Terry Hudson spent an hour with me going over diet and explained how calories in calories out work. Yesterday he did a body fat testing (17.3%) and today I got a 3 page email with the results including BMR. Plus I just received a follow-up email with a recommended Zone plan with respect to my body fat testing. I'm stoked! We've also got some phenomenal athletes. One dude with a 2:30 Fran and a chick who is considered the strongest female in all of CrossFit and probably going to make the US Olympic Team. It really helps having coaches that can kick your a** and lots of elite athletes that know their s***. I'm more excited about CF than I've been in months!

[Empty V]

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)

That's a lot of thrusters, nice job bro! I bet your shoulders were destroyed after that one.

[rootS13]

Thanks... right now Im nursing my calfs that are really sore. Im going to do the games open WOD tonight.

Its a 10 min AMRAP of:
-30 Double unders
-15 Power snatch @ 75lbs

Im going to have to scale the dubz though

[Empty V]

Thanks... right now Im nursing my calfs that are really sore. Im going to do the games open WOD tonight.

Its a 10 min AMRAP of:
-30 Double unders
-15 Power snatch @ 75lbs

Im going to have to scale the dubz though

I did it yesterday and got a measly 4 Rounds + 21 DU's. My DU's kind of sucked as I was trying out a new pair of shoes. My first round was unbroken but after that I couldn't get more then 15 unbroken. The one exercise that I'm stoked on is DU's. I got a PR last week with 77, woot woot! The shoes I've been wearing the past year were Brooks Beast which apparently are meant for someone 350+ lbs and with completely flat feet. Thanks dude in mall that sold me these and had no clue what he was talking about, idiot. Behold, the Adidas AdiZero Adios:

[rootS13]

Ive been using Inov8's for the last two weeks. PR'ed on my mile time the first day with them.

My score was 4 + 40. Since it was technically ground to overhead, I was doing clean and presses. My legs hurt way too much to snatch or jerk it. Singles only made it worse... I want to get dubz so bad already.

[Empty V]

Ive been using Inov8's for the last two weeks. PR'ed on my mile time the first day with them.

My score was 4 + 40. Since it was technically ground to overhead, I was doing clean and presses. My legs hurt way too much to snatch or jerk it. Singles only made it worse... I want to get dubz so bad already.

You will, just keep practicing. I still consider myself a long way from proficient at DU's and I've been practicing over a year.

Today was badass. I did the Open WOD for realz and got 5+12, almost a full round better. Not an amazing score by any means but I'm stoked. If you think about it, if you do this week's or any other sectional WOD you've competed in the games and participated in a global event. Pretty fukkin cool! I highly suggest everyone participate in the Sectional Opens because even if you only get one rep of one round it'll go towards your team's total score and increases their chances of having an affiliate team in your regionals. At least thats how I understand it.

BTW I went in on Friday and strategized with some of the other athletes and we experimented with different ways for ground to overhead. We came to the conclusion that the easiest way is actually what we call the clatch. It's like a snatch with a clean n jerk grip. You can even pause in hang position and muscle it straight up easily. It's faster then clean n jerk and takes less energy then the snatch. Your grip is closer then the snatch you're not bent down as far so it's less strain on your back. It feels like it shortens the distance the bar travels.

Here's a pic of me after the WOD, it was brutal but everyone's recovery was pretty quick.

[Empty V]

So did anyone do the 2nd WOD? I just finished making a few 24" Plyo Boxes for our box, check it out!

[rootS13]

Did it last night. My score was 5 + 21 reps... My form was horrible for the deadlifts and my box jumps were garbage. Im gonna redo it some time this week.

[Empty V]

Did it last night. My score was 5 + 21 reps... My form was horrible for the deadlifts and my box jumps were garbage. Im gonna redo it some time this week.

Nice! We had 2 guys break 13 rounds, insane! I hit 7+3 and was dead after. My back was jacked up and calves were destroyed from the box jumps. I started a strength program at the new box and missed going on Sunday because I was so beat. WOD 1 had a quick recovery time, like 15min. WOD 2 had me down until the next day. I threw a huge BBQ after the WOD @ CF FAST in celebration of HQ actually posting a 2nd WOD. It was a lot of fun.

[ADDirishboy]

Figured I'd bring this thread back from the dead since I just had my first official crossfit workout at my new gym, Urban Warfit.

Warmup was chill, 4x400m runs with stretching in between.

WOD was 3 rounds each of:
20 dead lifts @115
40 air squats
15 front squats @115
20 pushups
10 snatch @115
20 situps
10 jerks @115
10 burpees

Did it in pairs. Me and my fire partner did it in 25 minutes even. I had forgotten how difficult that high intensity training is. Kicked my a**. But back again tomorrow!

[ADDirishboy]

Holy f***, today was hell after yesterday's WOD. I was sore as s***!

Today's WOD had 2 parts too it.

1st half:
1 minute to do: 1 wall ball, 1 pullup, 1 box jump
1 minute to do: 2 wall balls, 2 pullups, 2 box jumps
1 minute to do: Well, you get the point. Keep doing this until you can't finish the workout in under a minute.
Made it to 9 minutes, then went backwards without any rest in between rounds. So 9,9,9-8,8,8-7,7,7-and so on.
Was very close to throwing up after this. Gym owner and instructor had a camera ready and everything haha.

2nd half:
50 hits on tire with 20lb sledge
10 tire flips
40 sledge hits
10 tire flips
30 sledge hits
10 tire flips
20 sledge
10 tire
10 sledge

Really feeling it right now. It was difficult to get out of my car afterwards.

[rootS13]

Nice dude...

Im still doing Crossfit, however Im now in the Polcie academy and that takes up a lot of my time. One of the instructors for our PT (Physical Training) just got his level 1 cert and Im working with him in programming our workouts. Weve only done a few so far though.

[ADDirishboy]

PT in most Academy's now is mostly crossfit, at least it was in my Fire Academy.

And one of our member's here got his level 1 cert (Gerry).

On to my WOD....

We did one of the "nasty girls" today, Barbara. And I gotta say, she is one raging cvnt.

5 rounds for time of:
20 pullups
30 pushups
40 situps
50 air squats

Finished in 36:06. I was wiped out after a long night at work last night (and maybe a couple drinks). It was hell, but I was able to keep up with the rest.

[Empty V]

I've been so far removed for the forum world it's been awful. So much has happened since my last post. The new gym is dope! PR'd my snatch by 50#, did a WOD last week that friend my calves for a full week.

500 Double-Unders and every time you stop you have to do 5 sit-ups. Got the 2nd best time at sub 10min and hit a huge PR with 163 unbroken out of the gate, my previous best was 106.

Competed in my first comp in september and did pretty awful but accomplished my goals. One was to not come in last place and the other was to beat my buddy Jon. Both were a success. Took pretty much 45 days off due to being burnt from over training and lack of motivation. Now I'm back in the game, strength & conditioning 3 days a week and WOD'n 5 days a week.

I also met my goal weight of 185 and got down to 178 which is a total of 60 pounds dropped since I started x-fit almost 2 years ago. I'm making huge gains and can now do pistols and HSPU's. I look and feel better than I've ever felt, life is good.

[MilitiaC1R]

Empty V,
First off I do apologize for posting on this topic because the subject matter is irrelevant to the topic; however, I too have an 2001 Infiniti QX4 also. I love the look and stance of your QX4! I read on the "Suspension Lifts 101 : Pathfinder Forum / QX4 Forum" that you were looking to run the AC lift. I too want to run the AC, but i still have and want to keep my stock 17" infiniti rims... The AC life is calling for a 3.75" Negative backspacing. My question for you is did you have to buy wheel spacers to run the AC lift? and do you still have the infiniti 17s on?
Thank you for your time and knowledge! -Kris

[bigbadberry3]

How's everyone progressing?

I got away from it when I got back to work. About 2 months later getting into the groove. How are the rest of you doing?