yesterday's WOD:

Accessory:
Tabata hand stand holds
20 seconds on 10 seconds off for 8 rounds.

Strength:
Back Squat
5 reps 45%
5 Reps 45%
5 reps 65%
3 reps 75%
1+ rep 85%
(these are percentages of 1RM done 10 weeks ago)

Wod:
3-6-9-12-15
Power Snatch 135 RX
Bar Facing Burpees

(I did 115 and it was pretty brutal. Can't imagine doing 135 since my max is probably 145-150)

I don't normally do the class wods (follow my own strength program and work in misfits wods and others for conditioning). I did a stupid one yesterday though and it was kinda fun.

18 minute AMRAP
3 Power Cleans
6 C2B
Sled Push & Pull length of Gym (50m or so)
4 HSPU
7 Burpees

Really only the sled push/pull sucked and the rest was a nice cardio feel to it.

20 squats, run then 20 squats??? 40 squats???

Thursday = rest day = chest day

100 Bench Press @ 185lbs
followed by
50 Thrusters @ 135lbs
w/ 3 strict pull-ups every minute on the minute throughout the workout

I didn't finish bc of some arm pain, but I felt bad for everyone that did.

edit: not sure if I could have finished or not. I was struggling on the bench when I quit and was down to 5 reps a min. Would have taken me a long ass time.

quote:

---

Thursday = rest day = chest day

100 Bench Press @ 185lbs
followed by
50 Thrusters @ 135lbs
w/ 3 strict pull-ups every minute on the minute throughout the workout

I didn't finish bc of some arm pain, but I felt bad for everyone that did.

---

wtf??

who are you working out with?? my god. I dont think a single person at my gym could do that and we have some beasts.



related note- I really hope I am not the only one reading some of these workouts thinking "my WODS are nothing compared to this". And I bust ass every day.

You're not the only one.

Back to something more humane from yesterday:
Strength:
5-5-5+ Front Squat @ 70%

Wod:
15 min AMRAP
40 double unders
30 air squats
20 sit ups

Nice burner...first WOD I've Rx'd double unders

Might be a dumb question, but what's the idea behind/purpose of doing 100 reps of bench press? Seems like overkill...

Quinn, there's no real purpose. We did it because someone dreamed it up and it sounded terrible.

There are better ways to build your chest if thats what we were aiming for, I'm sure.

quote:

---

Thursday = rest day = chest day

100 Bench Press @ 185lbs
followed by
50 Thrusters @ 135lbs
w/ 3 strict pull-ups every minute on the minute throughout the workout

I didn't finish bc of some arm pain, but I felt bad for everyone that did.

edit: not sure if I could have finished or not. I was struggling on the bench when I quit and was down to 5 reps a min. Would have taken me a long ass time.

---

Can you say overtraining? Jeez man that just seems abusive to your body...

I'd buy one.

I have a friend right now who is in a crossfit group and says she wants to quit but the others aren't "letting" her. I told her, do what you want, you can work out at home, do other things besides crossfit if you are burnt out on it. But the cult....it has a hold of her.... (jk, crossfitters, to each his own--but the story is true!)

quote:

---

I have a friend right now who is in a crossfit group and says she wants to quit but the others aren't "letting" her. I told her, do what you want, you can work out at home, do other things besides crossfit if you are burnt out on it. But the cult....it has a hold of her.... (jk, crossfitters, to each his own--but the story is true!)

---

Burpee in, burpee out

Thursday:
Active Recovery
Bench Press
5 at 75%
3 at 85%
1+ at 95%

1600 meter row
4 min rest
1200 meter row
3 min rest
800 meter row
2 min rest
400 meter row
1 min rest
200 meter row

Friday:
Strength:
Deadlift
5X warm up
5X warm up
5 Reps 75%
3 Reps 85%
1+ reps 95%
(I went lighter weight for more reps @ 225)

"Gracie"
30 Reps
Clean & Jerk 135RX

Fran

Followed by Annie

Great way to start the week.

A.) Every 3 mins for 9 mins:
10 T2B
20 DUs + 5 OH Squats (95lbs)
4 strict HSPUs

B.) For the 3rd week in a row we did this nice little back squat routine:
6 sets, every 2 mins
3 Back Squats (4 seconds down, 2 seconds at the bottom, 1 sec up)
It was supposed to be 80-85% of max, I think. No f'n thanks... We did 275, and if we do it again next week I'm going to fly to invictus and **** kick the programmers.

And this little sob to top off my Monday Morning misery:

C.) 50 Ground to Overhead (135lbs)
w/ 5 Burpees EMOM throughout

Dude, Fran is hands down the worst workout in crossfit. It's paralyzing for a good 20-30 mins after I finish.

Tell me about it. At least it's over fast.

This was last Tuesday. The feeling after was worse that any Fran I've ever experienced.

40double unders
12 front squats @ 135 lbs
12 deadlifts @ 135 lbs
40double unders
10front squats @ 155lbs
10 deadlifts @ 155 lbs
40double unders
8 front squats @ 185 lbs
8 deadlifts @ 185 lbs
40double unders
6 front squats @ 205 lbs
6 deadlifts @ 205 lbs

The dubs take your wind.
The FS take your soul.
The DL are honestly kinda fun.

quote:

---

This was last Tuesday. The feeling after was worse that any Fran I've ever experienced.

40double unders
12 front squats @ 135 lbs
12 deadlifts @ 135 lbs
40double unders
10front squats @ 155lbs
10 deadlifts @ 155 lbs
40double unders
8 front squats @ 185 lbs
8 deadlifts @ 185 lbs
40double unders
6 front squats @ 205 lbs
6 deadlifts @ 205 lbs

The dubs take your wind.
The FS take your soul.
The DL are honestly kinda fun.

---

I have a feeling I'd meet pukie after a beast like this.

Well, these workouts don't seem to be based on anything scientific other than breathing hard and struggling are correlated to adaptation.

I think the workouts in this thread explain the report I just saw on TV that high intensity workouts are causing hip and knee problems for people in their 20s that are more common for those in their 60s. Wave of hip and knee problems from HIT according to local orthopedic surgeons. Guess the local boxes have bad form.

Yeah, guess you won't be joining us. Stay safe bro

20 Min AMRAP:

5 ring pull ups
12 shoulder press
12 burpees
12 wall balls

160628

Watch this video for as long as you can tolerate. Post time to comments. Compare to 160622.

MBest11X is hilarious! See the operator video.

Oh yeah, I think I've watched all of his videos. Derek Weida has his own stuff as well that is pretty great.

Yesterday's wod:
1:00 on/:30 off for time:
25 Burpees
50 kbs 53/35
20 burpees
40 goblet squats 53/35
15 burpees
30 push ups
10 burpees
20 box jumps
5 burpees
30 ring rows...complete in 20:10

Not familiar. YouTube?

Yeah. He's the other guy in that crossfit video (and a lot of other videos from Mat)...

Excellent, thanks!

This morning:
3min AMRAP
10 strict HSPUs
5 front squats (185lbs)
1 legless rope climb
Rest 2mins
Repeat 3 times

quote:

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This morning:
3min AMRAP
10 strict HSPUs
5 front squats (185lbs)
1 legless rope climb
Rest 2mins
Repeat 3 times

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this sounds awesome. I bet you feel like a beast after that one.