Crossfit Workouts

Health and fitness discussion. Discuss exercise routines, dieting plans, workout regimens, healthy living, etc.
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Mister E
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Re: Crossfit Workouts

Postby Mister E » Wed Aug 19, 2009 9:20 pm

After much persuasion from the Crossfit Homo's (it's an endearing term we use) at work today, 1 in the AM and one after lunch.

"Fran" = 3:44
"Ryan"= 15:38

When I did the Fran they wouldn't tell me if it was a good time or not, and I tried checking my time at the website but it's too confusing for me.
I did the Ryan with the boys and kept up with most of them. First time they all tried that one.

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Wed Aug 19, 2009 9:46 pm

Mister E wrote:After much persuasion from the Crossfit Homo's (it's an endearing term we use) at work today, 1 in the AM and one after lunch.

"Fran" = 3:44
"Ryan"= 15:38

When I did the Fran they wouldn't tell me if it was a good time or not, and I tried checking my time at the website but it's too confusing for me.
I did the Ryan with the boys and kept up with most of them. First time they all tried that one.


If you did Fran 100% as Rx'd then yeah 3:44 is a wicked time. The elite in CF are sub 3-4 minutes, with the inhuman bastards at around 2 minutes or less.

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Fri Aug 21, 2009 12:42 am

Did the inseason workouts (since off season was a rest day

Strength WOD

Amateur
Squat 3x5 (add 5 lbs)
Bench 3x5 (add 5 lbs)

stuck to 185lbs for both, definately lost some strength outside of the injury, some pain in the bottom position of the squat but managable, no issues from the other day either :alright:

Daily WOD

21, 15, 9 reps of:


Push Jerk 135 lbs scaled to 95lbs
Ball Slams 40 lbs scaled to 20lbs
GHD Back Extension


Time 10:47.44

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KL
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Re: Crossfit Workouts

Postby KL » Fri Aug 21, 2009 11:33 am

Due to being away for work this week didn't get much in. Payback will be tomorrow when we attempt Murphy - one mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run. I've got a nagging shoulder problem so the pull ups will be scaled to jump/banded. I'm still expecting lots of pain! I have no idea what sort of time to expect but I'm just aiming for under two hours! :D

metallicat
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Re: Crossfit Workouts

Postby metallicat » Fri Aug 21, 2009 9:16 pm

I loved the .com workout today, but I subbed the walking lunges for air squats.

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KL
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Re: Crossfit Workouts

Postby KL » Sat Aug 22, 2009 2:58 pm

58:58 for Murphy! :D

Tougher than you think OPP2!

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Sat Aug 22, 2009 3:18 pm

KL wrote:58:58 for Murphy! :D

Tougher than you think OPP2!



Did you do it with the Body Armour?

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KL
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Re: Crossfit Workouts

Postby KL » Sat Aug 22, 2009 10:40 pm

:shock: Not for this cowboy!

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Mister E
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Re: Crossfit Workouts

Postby Mister E » Tue Aug 25, 2009 9:09 pm

Thought I'd copy KL and give Murph a try. I was feeling pretty good this morning so I decided to strap on the 20lb vest. 24:07 was the final time, but I took the weight vest off about 3/4 of the way through because I started feeling shitty.

Completed Cindy in the PM for 21 rounds. I was blasting through til about 17 then faded pretty good.

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Wed Aug 26, 2009 3:39 pm

Mister E wrote:Thought I'd copy KL and give Murph a try. I was feeling pretty good this morning so I decided to strap on the 20lb vest. 24:07 was the final time, but I took the weight vest off about 3/4 of the way through because I started feeling shitty.

Completed Cindy in the PM for 21 rounds. I was blasting through til about 17 then faded pretty good.


And people think I am crazy 88)


Mondays workout

SWOD
Squat 5x5 @185
Bench 10x2 @ 185 (30sec rest between sets)

DWOD
3rds for time
Row 500m
10 R/L arm KBell Power Snatchs @ 1pood
12 Burpee/pullups
time 28:19.54




Tuesdays workout

SWOD
Power Clean 5x3 @135
Handstands 3x hold for max time (rest 2 mins)

DWOD
21-12-9
Push Press 95lbs (subbed for 135)
ring dips
Calorie Row

time 13:24.25

cut out the burpees, since I did burpees the day before, and those hurt my knee the most

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48highlander
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Re: Crossfit Workouts

Postby 48highlander » Thu Aug 27, 2009 5:56 pm

Yeah the guilty feel sucks, I find its cause I feel myself low on energy, and missing the DOMS (and the super arm pumps, after doing a cindy or angie type WOD)

Anyways yesterday was a rest day today

SWOD

Barbell Weighted Step Ups 12, 12, 12, 12, 12 (6 each leg)
*Bar on back in squat position
@135lbs

DWOD

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20"

As Rx'd 4 rounds + 5 cleans

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KL
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Re: Crossfit Workouts

Postby KL » Thu Aug 27, 2009 10:20 pm

Mister E wrote:Thought I'd copy KL and give Murph a try. I was feeling pretty good this morning so I decided to strap on the 20lb vest. 24:07 was the final time, but I took the weight vest off about 3/4 of the way through because I started feeling shitty.


Wow! That's crazy fast! The best time at my club is about 45:00 with no vest.

Tonight was good. Did some deadlifts and I maxed out at 235. Maxed out at 205 a couple of weeks ago. You can really see the difference proper technique makes. Our WOD was 150 wallballs. Took me about 8:45. I swear someone swapped out my 20lbs ball for a 40lbs one for my last 20 reps!


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