today i did the WOD from the HQ site:5x 95lb thrusters7x 95lb hang power cleans10x 95lb SDHP# rnds in 20 mintotal= 5 rnds and 1 thruster good WOD...95lb was a struggle for me
Did another Starting Strength WOD. These are starting to get boring, but I am only doing them for another 2 weeks. Decent gains so far.FS 5-5-5 (195#)BP 5-5-5 (190#)DL 5 (300#)Weighted RDP 5-5-5 (25#)Started with 15 muscle-ups, took me 9 minutes to get through 10 and 18 minutes to get through them all....1/2 way to the 30 MUs!SB - that one looks like FUN!!!!No new arrival yet....
Went to Crossfit Memphis today.4 rounds of:20 reps 75# Thrusters20 reps 55# KB Swings20 reps 24" box jumps20 reps pushupsTime: 23:05Great WOD and one i would like to do in the future, it was about 20 times harder than i expected
Had fun at "Suffer on Saturday" at CF Plano5min work on each exercise, 5 min rest24in Box Jumps24kg KB SwingPush UpsV-Ups24kg KB press, single arm1 mile runThe box jumps smoked me from the start. My calves were shaking for the rest of the workout. Almost popped the clutch and hit another car in the parking lot driving away becasue my legs were so unsteady. Anyone see any cool ideas, techniques, or equipment that a CF affiliate is using that we might be able to bring to WP? Post 'em. Also, if the affiliate that you are working out at has a pull up bar system, it would help me out a lot if you could take a few pictures of it. Looking to see how other gyms engineered their base, joints, connections, spacing, thickness of material. Thanks for the help.
Did the 12 Days of CrossFit at CF Champions here in Houston. Great workout and had a number of other affiliate folks there. May try and go to CF Houston this week too to see how they do business. Here is what we did. Imagine the song and how you sing the song. So we started with 100m run, then 2 burpees and a 100m run, then 3x 185lb Deadlift, 2 x Burpees, and a 100m run. So on and so on.Day-100m runDay-2 x burpeesDay-3 x 185lb DeadliftDay-4 x Knees to elbowsDay-5 x 15lb slam ballDay-6 x push upsDay-7 x 55lb KB SwingsDay-8 x Pull upsDay-9 x 20lb Wall ballsDay-10 x Hip extentionsDay-11 x 40lb Dumb bell snatchDay-12 x 30" box jumps.Took me 29:52. Finished 5th of about 50 folks that were there so B&G CF was well represented.
DB...way to represent. we will have to do those 12days next month.
In the morning I did 1/2 mile warmup6x600m (1:53 slowest)1 mile cooldownI did the same one as SB in the afternoon.I went for 24 minutes (had to get in one more set). I managed 8 rounds, but the weight began to be a real struggle for me. I am really hurting today.
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