WTF does all this shit mean?!?!
I've never heard of 90% of these exercises.
lol they're probably all movements you've done or seen before but just with funky names. There's a couple of crossfit-centric acronyms perhaps but I usually spell out what each mean to avoid confusion.
Were there any particular exercises in which you were interested?
just did my first 3 days in a row .. not too bad, just dont know if sustainable for me at this point.
Day 1 -
Squats for Strength
5 rounds: 200m run, 12 DB front squats, 12 weighted walking lunges
Day 2 -
Work up to 1RM CJ
Gwn
Day 3
Press for Strength
Weighted PullUps
2 Person team for time
50 shoulder to overhead presses
75 pullups
200 double unders
--- this one was pretty easy.
Day 1 -
Squats for Strength
5 rounds: 200m run, 12 DB front squats, 12 weighted walking lunges
Day 2 -
Work up to 1RM CJ
Gwn
Day 3
Press for Strength
Weighted PullUps
2 Person team for time
50 shoulder to overhead presses
75 pullups
200 double unders
--- this one was pretty easy.
KlokWyze
Diamond Member
Nothing youtube can't resolve.
Do you do this at a CF gym? Is it like the cult that it seems to be? :biggrin:
Yes. CrossFit Nassau to be precise.
While I'm sure many affiliates are cult-ish, mine thankfully isn't. Still, it is very different from a typical gym. I'd liken it much more to a martial arts school than a gym.
20130214 -
strength:
10x back squat @30% 1RM: 90#
10x back squat @40% 1RM: 120#
10x back squat @50% 1RM: 150#
10x back squat @60% 1RM: 180#
max reps back squat @60% 1RM: 180#
max: 22
wod:
max reps in 7 minutes of wallballs @20#:
max: 110
strength:
10x back squat @30% 1RM: 90#
10x back squat @40% 1RM: 120#
10x back squat @50% 1RM: 150#
10x back squat @60% 1RM: 180#
max reps back squat @60% 1RM: 180#
max: 22
wod:
max reps in 7 minutes of wallballs @20#:
max: 110
KlokWyze
Diamond Member
20130215 -
skill:
kipping pullup
wod:
every minute on the minute for 20 rounds:
odd minutes: 10 kipping pullups (no butterfly)
even minutes: 5 push press @115#
then tabata air squats scoring the lowest round
total: 18
skill:
kipping pullup
wod:
every minute on the minute for 20 rounds:
odd minutes: 10 kipping pullups (no butterfly)
even minutes: 5 push press @115#
then tabata air squats scoring the lowest round
total: 18
20130307 -
CrossFit Games Open Workout 13.1:
As many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
total: 100 (5:57 to finish first set of 30 snatches)
CrossFit Games Open Workout 13.1:
As many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
total: 100 (5:57 to finish first set of 30 snatches)
20130308 -
strength:
low bar back squat for form
I did about 5x3 and worked up to 175#
wod:
3 rounds for total cumulative reps of:
max rope climbs in 60 seconds
max burpee toes to bar in 60 seconds
max clean and jerks @95# in 60 seconds
max tire flip and jump throughs in 60 seconds
max calories of rowing in 60 seconds
rest 60 seconds
total: 115
strength:
low bar back squat for form
I did about 5x3 and worked up to 175#
wod:
3 rounds for total cumulative reps of:
max rope climbs in 60 seconds
max burpee toes to bar in 60 seconds
max clean and jerks @95# in 60 seconds
max tire flip and jump throughs in 60 seconds
max calories of rowing in 60 seconds
rest 60 seconds
total: 115
20130311 -
strength:
every minute on the minute for 12 rounds perform:
3x power clean at 120# (70% 1RM)
wod:
as many reps as possible in 8 minutes of:
1 burpee
1 toes to bar
2 burpees
2 toes to bar
etc.
total: 127 (10 rounds + 11 burpees + 6 toes to bar)
strength:
every minute on the minute for 12 rounds perform:
3x power clean at 120# (70% 1RM)
wod:
as many reps as possible in 8 minutes of:
1 burpee
1 toes to bar
2 burpees
2 toes to bar
etc.
total: 127 (10 rounds + 11 burpees + 6 toes to bar)
20130312 -
wod1:
tabata double-unders for lowest round score (8 rounds)
then rest 1 minute
then 75 kettle bell swings 24kg, 75 air squats, 75 abmat situps for time
score/time: 14/7:06
wod2:
diane
21-15-9 rep rounds for time of:
deadlift 225# (I used 185#)
handstand pushups (I used 2 abmats below my head)
time: 5:43
wod1:
tabata double-unders for lowest round score (8 rounds)
then rest 1 minute
then 75 kettle bell swings 24kg, 75 air squats, 75 abmat situps for time
score/time: 14/7:06
wod2:
diane
21-15-9 rep rounds for time of:
deadlift 225# (I used 185#)
handstand pushups (I used 2 abmats below my head)
time: 5:43
My score was 100 on the website for it, go to the 135 snatchs and just could not get it overhead.
Same with me and Sid59
Just hoping no pullups in the one released today, still can't do more then 2 at a time right now. I am hoping for double unders and something ha.
should post in the CF Open thread!
What was your tiebreak time?
I'm sure there's gonna be something with double unders and i'll hate it.
What was your tiebreak time?
I'm sure there's gonna be something with double unders and i'll hate it.
since i'm already hijacking ..
I think im gonna cut back on the WODS. Currently at 4, gonna cut to 2.
Monday - box prescribed strength + WOD
Tuesday - pure strength training
Thursday - pure strength training
Friday - box prescribed strength + WOD
I know there's gonna be some overlap in strength training exercises but i want it.
Squats, Deads, Bench, Cleans, Press
I think im gonna cut back on the WODS. Currently at 4, gonna cut to 2.
Monday - box prescribed strength + WOD
Tuesday - pure strength training
Thursday - pure strength training
Friday - box prescribed strength + WOD
I know there's gonna be some overlap in strength training exercises but i want it.
Squats, Deads, Bench, Cleans, Press
I'm the reverse. I can fly through the pullups now but all of a sudden my double unders went to crap. I can string together maybe 10 before I mess up and then the more tired I get the worse it gets.
I usually go 5 days (m-f) 2 days off (sa-su) but with our box doing the open workouts on Thursdays my plan is to take Wednesdays off.
I find that i can't jump rope normal anymore, we had a 20 min straight endurance day with 5 mins of jump rope at the start. I did about half double unders before i died, then doing singles my time is so far off.
I can do a solid 30-45 seconds now of double unders before i fatigue out now.
20131314 -
Open Workout 13.2:
Complete as many rounds and reps as possible in 10 minutes of:
115lb Shoulder to overhead, 5 reps
115lb Deadlift, 10 reps
15 Box jumps, 24″ box
total: 189 (6 rounds + 5 shoulder to overhead + 4 deadlifts)
Open Workout 13.2:
Complete as many rounds and reps as possible in 10 minutes of:
115lb Shoulder to overhead, 5 reps
115lb Deadlift, 10 reps
15 Box jumps, 24″ box
total: 189 (6 rounds + 5 shoulder to overhead + 4 deadlifts)
20130318 -
strength:
press 2x3: 95#
push press 4x2: 105#, 115#
push jerk 6x1: 125#, 135#
wod:
3 rounds for time of:
15 overhead squat 95#
30 abmat situps
45 kettle bell swings 24kg
time: 17:17
strength:
press 2x3: 95#
push press 4x2: 105#, 115#
push jerk 6x1: 125#, 135#
wod:
3 rounds for time of:
15 overhead squat 95#
30 abmat situps
45 kettle bell swings 24kg
time: 17:17
20130319 -
strength:
5x3 weighted pullups
max: 8 kg
wod:
"Grace"
30 clean and jerk @135# for time
time: 5:23
strength:
5x3 weighted pullups
max: 8 kg
wod:
"Grace"
30 clean and jerk @135# for time
time: 5:23
Nice work! Did you see the Saints running back doing Grace at 305# lmao? Beast mode.
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