Crossfit thread 4/27

[wambam]

NFT

[wambam]

Programming for the week

4/27
A. BS @30x1; 1-2x6; rest 3 min
+
10 min @80%:
10 AxB FR WL 135/95#
2 BMU
30 DU
+
15 sec AD max effort
rest 2:45
x4
+
15 min AD Z1

4/28
A. Thruster; 2,2,1; rest 2 min
B. SA FW; 20-30m x 3 sets per side; rest 2 min b/t sides
+
5 sets @ hard effort:
15 cal row
10 thrusters 95/65#
15 CTB CU
10 burpees
rest 4 min
+
walk cooldown

4/29
A. HPC from paused below knee + PC; 1.1x3; rest 15 sec/rest 2:30
B. pro RDL @4010; 2-3x5; rest 2:30
+
4 sets:
10 HPC 115/85#
20 GH ext
10 pushups
rest 2 min
+
row 40 sec hard effort
rest 4:40
x4
+
walk cooldown

4/30
Off

Don't have Friday or Saturday yet.

[Deleted]

Hoping to hit the box tonight, tomorrow, and thursday. We're OOT this weekend.

Also - something I was thinking might be fun is a CrossFit affiliate T-shirt exchange.

[wambam]

Apr 27, 2015 9:03:22 GMT -5 @sessalee said:

Hoping to hit the box tonight, tomorrow, and thursday. We're OOT this weekend.

Also - something I was thinking might be fun is a CrossFit affiliate T-shirt exchange.

Yes plz

[enfuego23]

Apr 27, 2015 9:03:22 GMT -5 @sessalee said:

Hoping to hit the box tonight, tomorrow, and thursday. We're OOT this weekend.

Also - something I was thinking might be fun is a CrossFit affiliate T-shirt exchange.

awesome idea!

[itsme]

Apr 27, 2015 9:03:22 GMT -5 @sessalee said:

Hoping to hit the box tonight, tomorrow, and thursday. We're OOT this weekend.

Also - something I was thinking might be fun is a CrossFit affiliate T-shirt exchange.

Awesome idea!

[itsme]

I had a crappy week last week. I am hoping that this week I can feel better about my progress with CF. I was super down about it being PR week last week and me being out most of it. I saw all these amazing PRs and I felt so crappy and behind.

Today we're doing clean & jerks. I know I won't PR that because after I saw a picture of me doing it during the Open I realized I need to go back to the basics and work on squat cleans. That means I'll have t start low. I was power cleaning when I got to my max and my form was terrible.

[enfuego23]

No CF for me this week - Half Marathon on Saturday - need my body to be fresh for the race

[wambam]

Apr 27, 2015 9:24:39 GMT -5 itsme said:

I had a crappy week last week. 

X2

I haven't felt that crappy in the gym in a long time. Part of it was bad sleep, but the other part was just mental. It was like I forgot how to lift. 

[stackingtens]

I did a fun barbell workout yesterday- worked up to 5 heavy singles at over 85% of clean (worked at 185 lbs) and then the same thing with rack jerks (behind the neck split jerks). I'm finding that when I clean anything over 185, I jump backwards and retreat, causing me to be too slow to get under it. 175/185 is where I look the best, so I'm trying to spend a lot of time dialing in those movement patterns.

I ended up getting 210 up in a rack jerk on my last attempt, which is the most I've ever gotten above my head, so I just decided to try to overhead squat it and got it! So that was awesome-esp after a VERY frustrating lifting session on Thursday.

Then 5x5 backsquat at 85%.. HOLY HELL that sucked.

Resting today.

[stackingtens]

Apr 27, 2015 9:31:25 GMT -5 enfuego23 said:

No CF for me this week - Half Marathon on Saturday - need my body to be fresh for the race

Awesome!!  Hope you feel energized going into Saturday and get great weather for your race!

[stackingtens]

Apr 27, 2015 9:08:10 GMT -5 wambam said:

Apr 27, 2015 9:03:22 GMT -5 @sessalee said:

Hoping to hit the box tonight, tomorrow, and thursday. We're OOT this weekend.

Also - something I was thinking might be fun is a CrossFit affiliate T-shirt exchange.

Yes plz

I'm up for this!

[Deleted]

So I am thinking we just post sizes and we each pick up shirts in those sizes and we send them on to our friends! If it would make everyone's life easier, everyone can ship to me and I can distribute.

I need to see what sizes we have in stock at my box. Will check tonight.

[mandiespharm]

OMG!!!! If all results are in I think bill is going to California!!!! Maybe.... I don't know now I'm confused looking again

[Cowbells]

Would love an exchange.

I'm out of town for work this week. I'm in the middle of nowhere, so no box here. Hopefully back in time to hit the gym Thursday.

[carilyn]

This might be kinda sorta long.  Today was my first time back since Tuesday.  I had gotten the crazy notion that I could marathon train and train hard at CrossFit 3-4 days a week.  It was going well till two weeks ago.  After my 16 miler, which went really well and I felt good the next day, I ran some sprints at CrossFit.  That ended in horribly tight, cranky, crampy calves and piriformis muscles. I suffered through for a week, rolling, icing, compression socks, easy runs, etc. It still wasn't going well, and ended up severely compromising my performance at CrossFit. So, after back squats of 3 EMOM x8 min @75% +10, I had horrible cramping all along my posterior chain and in my hips.  I couldn't even do the WOD  .  

That night I had a little come to Jesus talk with myself.  I needed to decide what was more important:  putting my all into CrossFit and sacrifice running, or drop to a half and be able to perform well at CrossFit.  I ultimately decided that CrossFit has my heart at the moment.  I'm confident I can excel at CrossFit and run a kick-ass half.   I'm sure I could cross the finish line of a full in six weeks, but it would be painful and not a strong race, and CrossFit would suffer greatly in the interim.  I feel like I'll have the best of both worlds doing a half, but I'm a little sad at giving up the full, especially after reading ktzmoh 's race report!  I'll run another full again someday, just not today.

So, back on track.  It's deload week, so everything is at 60% for strength.

Monday:
strength snatches 3x3 @60% with 3-2-1 position controlled set down on last rep, one min rest btwn sets

conditioning:
3RFT
15 KB thrusters (26#)
15 box jump overs (20")
30 Russion KB swings with 2 kettle bells (26#)
infinished in 13:52

My coach does three levels for WODs. Competition, Rx, and fit.  I did today at the comp level not realizing it.  Dang!  My posterior chain got a beating.  Those Russian swings with 2KBs are no joke!  At one point my HR was 208.  No Bueno. Not sure what that was about.  I had to sit in my box and rest a few times. I barely beat the 14 min time cap!

I'm happy to be back at it 

[wambam]

My workout included BMUs and I got some during a workout, so that’s exciting. The only ones I’d gotten before were not during a workout.

[mandiespharm]

We had muscle ups today too. ME for one minute. How ever you could get them done. Banded or kipping or strict.

[stackingtens]

Our WOD today included 10 wall climbs/round for 5 rounds! Kill me now, why don't you.

[wambam]

Apr 28, 2015 13:50:50 GMT -5 stackingtens said:

Our WOD today included 10 wall climbs/round for 5 rounds! Kill me now, why don't you.

Is a wall climb the same as a wall walk?

[stackingtens]

I don't know how to quote on app...

But yes, I assume so? That's all we've ever called them. Lay on floor on stomach and get to chest on wall, then back to laying on floor.

I did a team comp 2 years ago that had 3 individual events and one was 2 min max wall climbs. Holy shoulder destruction. It was so so hard.

[wambam]

Apr 28, 2015 16:59:12 GMT -5 stackingtens said:

I don't know how to quote on app...

But yes, I assume so? That's all we've ever called them. Lay on floor on stomach and get to chest on wall, then back to laying on floor.

I did a team comp 2 years ago that had 3 individual events and one was 2 min max wall climbs. Holy shoulder destruction. It was so so hard.

Yup. Wall climb = wall walk.

We had a Friday Night Lights event a couple years ago where we did 9 of these and no one finished. #realmitch ended up calling the workout because no one could do it.

After that, they've been in both advanced and all level programming on the regular

[itsme]

I haven't gone to CF since last Wednesday. I was supposed to go Monday but DH had to work overtime so rather than haul the kids to the gym I ran 6 miles with the stroller.

Today we are doing front squats and the WOD is 30 mins EMOM:
Min 1: 8 wall balls (20/14#)
Min 2: 8 Push Ups
Min 3: 8 Deadlift (185/125#)

I should do well on this.

[emilyinchile]

Wall climbs are evil. I hope everyone's feeling better from hard weeks last week! enfuego23 I hope this means your injuries are healed - good luck on Saturday! carilyn that's always tough, but it sounds like you have a good plan. I gave up soccer (I mean, I would play for fun if anyone asked, but I'm not playing in a league) because my body just couldn't take both soccer and CF, and even though I care much more about CF right now, it was still a little sad, so I understand.

Today was killer.

Warm up: 10 rounds
5 push ups
5 squats
5 sit ups
5 pull ups

Modified Murph
1 mile
100 pull ups
80 push ups
60 squats
40 sit ups
1 mile

I did front squats, clusters and box jumps yesterday, so my legs were sooooo heavy. Not painful, just that feeling of "ok, now lift up your leg...now the next...and again" for every single step.

[stackingtens]

Apr 29, 2015 10:22:06 GMT -5 itsme said:

I haven't gone to CF since last Wednesday. I was supposed to go Monday but DH had to work overtime so rather than haul the kids to the gym I ran 6 miles with the stroller.

Today we are doing front squats and the WOD is 30 mins EMOM:
Min 1: 8 wall balls (20/14#)
Min 2: 8 Push Ups
Min 3: 8 Deadlift (185/125#)

I should do well on this.     

OH I would love this.  I would want the deadlift heavier though-I need more volume work at heavy-ish weights.  But this is about the only way I could survive a 30 min WOD. :-)  Love an EMOM!

[stackingtens]

Apr 29, 2015 10:40:00 GMT -5 emilyinchile said:

Wall climbs are evil. I hope everyone's feeling better from hard weeks last week! enfuego23 I hope this means your injuries are healed - good luck on Saturday! carilyn that's always tough, but it sounds like you have a good plan. I gave up soccer (I mean, I would play for fun if anyone asked, but I'm not playing in a league) because my body just couldn't take both soccer and CF, and even though I care much more about CF right now, it was still a little sad, so I understand.

Today was killer.

Warm up: 10 rounds
5 push ups
5 squats
5 sit ups
5 pull ups

Modified Murph
1 mile
100 pull ups
80 push ups
60 squats
40 sit ups
1 mile

I did front squats, clusters and box jumps yesterday, so my legs were sooooo heavy. Not painful, just that feeling of "ok, now lift up your leg...now the next...and again" for every single step.

OOOOOF.  Any version of Murph is killer.  Do you guys do Memorial Day Murph there or is that a US thing?  We do a lot of volume bodyweight stuff and running May to "prep" for Murph.  We typically offer a few modifications-I think last year I did 3/4 volume on all the bodyweight movements?  I actually like your Modified version better less the 100 pullups! :-)  Make it 100 sit ups and 40 pull ups and we'd be good!

[itsme]

Apr 29, 2015 13:11:02 GMT -5 stackingtens said:

Apr 29, 2015 10:22:06 GMT -5 itsme said:

I haven't gone to CF since last Wednesday. I was supposed to go Monday but DH had to work overtime so rather than haul the kids to the gym I ran 6 miles with the stroller.

Today we are doing front squats and the WOD is 30 mins EMOM:
Min 1: 8 wall balls (20/14#)
Min 2: 8 Push Ups
Min 3: 8 Deadlift (185/125#)

I should do well on this.     

OH I would love this.  I would want the deadlift heavier though-I need more volume work at heavy-ish weights.  But this is about the only way I could survive a 30 min WOD. :-)  Love an EMOM!

I might go to 155.  That seems to be a good weight for me with multiple sets.  It's not heavy but not super light either.  200 starts to wear on me so I don't think I'll go that high but 125 is definitely too low for me. 

[emilyinchile]

Apr 29, 2015 13:13:25 GMT -5 stackingtens said:

OOOOOF.  Any version of Murph is killer.  Do you guys do Memorial Day Murph there or is that a US thing?  We do a lot of volume bodyweight stuff and running May to "prep" for Murph.  We typically offer a few modifications-I think last year I did 3/4 volume on all the bodyweight movements?  I actually like your Modified version better less the 100 pullups! :-)  Make it 100 sit ups and 40 pull ups and we'd be good!

Memorial Day is not a thing here, so we just randomly do Murph a few times a year. And yes, we were all saying that we would have really enjoyed reversing it - 100 sit ups, 80 squats, 60 push ups and 40 pull ups sounds practically easy compared to the alternative!

Also, itsme, better you than me because the idea of a 30 min EMOM just sounds horrific! I might not even struggle that much with the movements themselves, but the mental side would be a battle for me.

[itsme]

Apr 29, 2015 16:44:12 GMT -5 emilyinchile said:

Apr 29, 2015 13:13:25 GMT -5 stackingtens said:

Also, itsme, better you than me because the idea of a 30 min EMOM just sounds horrific! I might not even struggle that much with the movements themselves, but the mental side would be a battle for me.

You are going to mess with my mind!!  I didn't read that!!!!! 

[emilyinchile]

Apr 29, 2015 17:36:03 GMT -5 itsme said:

Apr 29, 2015 16:44:12 GMT -5 emilyinchile said:

Also, itsme, better you than me because the idea of a 30 min EMOM just sounds horrific! I might not even struggle that much with the movements themselves, but the mental side would be a battle for me.

You are going to mess with my mind!!  I didn't read that!!!!! 

Ignore me! I like rowing! Clearly I have no idea what I'm talking about!