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Old 09-28-2010, 09:41 PM   #801
wcu25rs
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times were posted for the Mud Run. My team finished 350 out of 3115 teams with a time of 1 hour and 15 minutes. Finished 28th out of 200 in our division. Very proud of this
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Old 09-28-2010, 09:44 PM   #802
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very nice job...
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Old 09-29-2010, 11:02 AM   #803
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Nice work! Do you go to a box in Brevard or........?
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Old 09-29-2010, 08:57 PM   #804
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no, I go to a gym in Brevard.
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Old 09-29-2010, 10:01 PM   #805
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today's WOD

800m run

3 rounds

7 power cleans 50kg
14 ring rows RX
21 box jumps 24"

13:16
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Old 09-30-2010, 02:47 PM   #806
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Did anyone else do the WOD "Jack" for Wednesday?

10 Push Press (Rx'd 95lbs/Rx'd to 75lbs)
10 Kettle Bell Swings ( Rx'd 35lbs)
10 Box Jumps (24" Box)

Complete as many rounds possible in 20 minutes.

I made it five rounds before I had to drop weight from 95lbs for the push press to 75lbs. Once you start missing out on the goal of the workout its best to rescale. For a total I made it through 13 2/3 Rounds. I didnt have enough in me to push out a final set of box jumps.
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Old 09-30-2010, 03:31 PM   #807
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last nights wod: (modified fight gone bad)

3rds
1 minute intervals per movement, no rest between movements
1 minute rest between rounds

Rd1
Burpees
SDHP 70lbs KB
KB swings 53lb
rest
Rd2
100m Farmer walk w/ 70 and 53lbs KB (switch hands at 50m)
SDHP 70lbs
Burpees
rest
Rd3
Squat box jumps (24inch)
KB swings 53lbs
Burpees

the goal is to get over 20 reps per 1 minute exercise. this is a good one. i would love see some of you guys try and give feedback. I'm working with a buddy who is training for his first MMA fight.
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Old 09-30-2010, 03:57 PM   #808
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Quote:
Originally Posted by stibowen View Post
Did anyone else do the WOD "Jack" for Wednesday?

10 Push Press (Rx'd 95lbs/Rx'd to 75lbs)
10 Kettle Bell Swings ( Rx'd 35lbs)
10 Box Jumps (24" Box)

Complete as many rounds possible in 20 minutes.

I made it five rounds before I had to drop weight from 95lbs for the push press to 75lbs. Once you start missing out on the goal of the workout its best to rescale. For a total I made it through 13 2/3 Rounds. I didnt have enough in me to push out a final set of box jumps.

Wanted to, but couldn't find a way to cobble together the box jump.

Found a way to make that (box jumps) happen, so going to do a Fight Gone Bad tonight (thrusters subbed for wallball).

No kettlebells here either and dumbell swings suck.
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Old 09-30-2010, 04:57 PM   #809
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Quote:
Originally Posted by stibowen View Post
Did anyone else do the WOD "Jack" for Wednesday?

10 Push Press (Rx'd 95lbs/Rx'd to 75lbs)
10 Kettle Bell Swings ( Rx'd 35lbs)
10 Box Jumps (24" Box)

Complete as many rounds possible in 20 minutes.

I made it five rounds before I had to drop weight from 95lbs for the push press to 75lbs. Once you start missing out on the goal of the workout its best to rescale. For a total I made it through 13 2/3 Rounds. I didnt have enough in me to push out a final set of box jumps.
we're doing it today....except our instructor has it written with the PP's at 115. I dont know if he upped it himself or just misread it.
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Old 09-30-2010, 05:38 PM   #810
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Quote:
Originally Posted by wcu25rs View Post
we're doing it today....except our instructor has it written with the PP's at 115. I dont know if he upped it himself or just misread it.
Haha no! 115lbs is how the exercise is originally prescribed. Know your limits in order to meet the point of the workout. Its ok to RX the workout if you need to. Theres no shame in this. I started at 95lbs and had to drop to 75lbs. 115lbs will be rough. Have a good one and post the number of rounds completed!!!
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Old 09-30-2010, 06:00 PM   #811
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i'll have to try that one over the weekend...looks good!
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Old 09-30-2010, 08:33 PM   #812
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Quote:
Originally Posted by stibowen View Post
Haha no! 115lbs is how the exercise is originally prescribed. Know your limits in order to meet the point of the workout. Its ok to RX the workout if you need to. Theres no shame in this. I started at 95lbs and had to drop to 75lbs. 115lbs will be rough. Have a good one and post the number of rounds completed!!!
yeah Ive been crossfitting for quite some time so I know about scaling.

8 was my total, but I used a 75lb KB instead of the 1.5pood.
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Old 10-01-2010, 02:39 AM   #813
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Quote:
Originally Posted by wcu25rs View Post
yeah Ive been crossfitting for quite some time so I know about scaling.

8 was my total, but I used a 75lb KB instead of the 1.5pood.
Why would you do that??? Thats, uh, heavy. But 8 rounds is awesome with that weight!
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Old 10-02-2010, 12:03 PM   #814
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tough WOD in our box today

4 rounds:

10 Deadlift (did 95#, could have done more)
20 Box Jump
10 SDLHP (95# was plenty)
200m run
10 DB Squat/Cleans

hoooboy. My wife did just sub 20:00 I did 26:00 Gonna feel this one later.
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Old 10-02-2010, 01:49 PM   #815
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Quote:
Originally Posted by stibowen View Post
Why would you do that??? Thats, uh, heavy. But 8 rounds is awesome with that weight!
Why not use it? 75lb isnt really that heavy, but heavy enough to get a little extra work.
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Old 10-04-2010, 10:32 AM   #816
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Friday night's WOD:

Clean 1RM

followed by:

10min AMRAP

6 Squat Clean 135/95

12 Pull-up

24 Double Unders


I cleand 205, but only got 2 rounds done in the AMRAP - trying to do double-unders chewed up WAY too much time.
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Old 10-13-2010, 08:12 AM   #817
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completed another SealFit WOD yesterday. It was tough, but me and the guy that did it with me finished it quicker than we thought.

20 80lb bag getups

25 Burpees
100 Wall Balls with 20lb ball
100 Double Unders
25 Burpees

Find 3RM on Dead Lift
5 rounds: 3 reps with 90% of 3RM Dead Lift, 20 Mountain Climbers on a 4 count

1 mile run


and if I didnt do enough Wall Balls yesterday, this is today's CrossFit WOD:

50 WB/50 step lunge, 40/40, 30/30, 20/20, 10/10.
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Old 10-13-2010, 09:58 AM   #818
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back fulltime after recooping from bilateral Hernia surgery in June.
Its been a crappy road starting over again especially with pullups.
yesterday
front and back squats 4 sets of 3
Then Wod
250 meter row
15 knees to elbows
250 meter row
15 ring push ups
250 meter row
15 20lbs ball slams

6:11

Corey
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Old 10-13-2010, 10:34 AM   #819
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My first heavy DL workout today.

Gonna be max effort DL 3-3-3-1-1-1

Followed by 3 rounds of:

20 Ball Slams
20 Hollow Rocks
20 Pushups

I'm curious as to how I get to what my max effort DL is...but excited to try. My legs have always been the strongest part of my body, but I never worked them out before I started Crossfit.
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Old 10-13-2010, 10:47 AM   #820
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Have you done a "work up to 1RM" for any excercise, yet, Neek?
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Old 10-13-2010, 10:55 AM   #821
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Nope. I'm assuming they'll have me do a ramp up after warmup before we start the WOD. The trainers in my box are very good for the most part.
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Old 10-13-2010, 11:10 AM   #822
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Yeah, that's why the low reps for each set - so you don't get fatigued prior to your max effort lift.

We just did this with power cleans. I was surprised to be able to clean 205. I'll find out what my DL max is sometime next week.
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Old 10-13-2010, 11:27 AM   #823
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Quote:
Originally Posted by peepshow View Post
Yeah, that's why the low reps for each set - so you don't get fatigued prior to your max effort lift.

We just did this with power cleans. I was surprised to be able to clean 205. I'll find out what my DL max is sometime next week.
Wow...impressive power clean. I just PR'd yesterday at 145 on it. (5lbs under bodyweight)
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Old 10-13-2010, 11:29 AM   #824
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Well, not so impressive when I tell you I weigh 225lbs. So, your clean is stronger than mine. Good job!
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Old 10-13-2010, 04:59 PM   #825
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Been slowed down with a groin pull the last few months so I'm trying to nuke my legs back into shape.

20 back squats 135
10 front squats 135
20 back squats 135

in as few sets as possible. Had to put the bar down once when I brought it around front and caught myself on the neck. 1 set next time!


Quote:
Originally Posted by wcu25rs View Post
completed another SealFit WOD yesterday.
Every once in a while they have some doable ones, but generally I think you gotta be a live at home or dorm room get fed by someone else no job kinda guy to keep up with it. Definitely not for the shiftworker.
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