CrossFit check in?

[stackingtens]

I have been slammed at work this week but didn't see a post yet.

What's your training been like this week?  

Are you doing Murph this weekend/Monday?  What are your plans for scaling?  Does your gym make a big event out of it?

[wambam]

I have a cold so I was out yesterday and today. Blech.

I'm planning on doing Murph at 9am on Monday RX'd. Also blech.

[itsme]

STRENGTH:

Man Makers - I did 30# and it was rough
Dead Hang from a pull-up bar

WOD:
14 Min Cap

50 jumping air squats
40 Burpees
30 K2E
20 Pistols
10 HSPU

I finished in 10:29 modified pistols, knees to elbow and HSPU

I likely won't do Murph. I have a half marathon the next weekend so I'm not sure I should do something so rough on my legs. I do want to do something at the box though because I know it will be fun. I guess last year people partnered up and did it together.  I couldn't even run a mile last year so I didn't bother attempting it.

[Deleted]

Tuesday was Cleans 5x2 up to 90% 1RM. I hit 90lbs, but failed on both attempts at 95. I think I was too tired though.

The WoD was 3x400m run with 1:1 work:rest ratio. I died.

[GracieLouFreebush1]

Only a few months into being back at CF but want to chime in...

This week is M, W, Th, F, Sa and I have 4-5 days planned for next week.

Strength: Victories followed by Bent Over Row
WOD: 12 Thrusters, 400m run...decreasing ladder for 4 rounds

My new Ravenna's arrive today! I'm about an hour from good shopping but I might be able to go this weekend to try on some of the CF shoes you all suggested the other day.

I signed up for the Memorial Day WOD but have no idea what it will be. I'll def have to scale if it's Murph (which I had to just Google).

[wambam]

Oh and also.

I got wrangled into an August team comp. So I'm coming out of retirement lol.

[stackingtens]

May 21, 2015 10:08:28 GMT -5 wambam said:

Oh and also.

I got wrangled into an August team comp. So I'm coming out of retirement lol.

Yessss. I am actually excited to get this baby out so I can get back to comps. I only do team comps but I've had SO much fun in the past.  I prefer 4 person style though... haha... easier to hide my weaknesses.

[wambam]

May 21, 2015 10:35:21 GMT -5 stackingtens said:

May 21, 2015 10:08:28 GMT -5 wambam said:

Oh and also.

I got wrangled into an August team comp. So I'm coming out of retirement lol.

Yessss. I am actually excited to get this baby out so I can get back to comps. I only do team comps but I've had SO much fun in the past.  I prefer 4 person style though... haha... easier to hide my weaknesses.

I gave them up because of the emotional/petty drama aspects of them. The girls on "my side" of the gym are incredibly catty and I got rulllll sick of dealing with it. But a really nice girl asked me and the two dudes are super chill about it, so I think it'll be fun.

[stackingtens]

I'm still limiting shoulder activity, which is a PITA, but did a lot of deadlift, airdyne, squats, etc in the last few days. My hammies are smoked.

I'm coaching Murph but not participating. Our gym does it Saturday morning and then we are closed Monday. We found that people weren't coming on Monday because they wanted to go hike/cookout/etc and not be wrecked. So, we have three heats on Sat morning and we do up tshirts and everything. I wish I could do it but I'm still staying away from pull ups and push ups right now.

[stackingtens]

May 21, 2015 10:37:44 GMT -5 wambam said:

May 21, 2015 10:35:21 GMT -5 stackingtens said:

Yessss. I am actually excited to get this baby out so I can get back to comps. I only do team comps but I've had SO much fun in the past.  I prefer 4 person style though... haha... easier to hide my weaknesses.

I gave them up because of the emotional/petty drama aspects of them. The girls on "my side" of the gym are incredibly catty and I got rulllll sick of dealing with it. But a really nice girl asked me and the two dudes are super chill about it, so I think it'll be fun.

I feel you.  The team makes the difference for sure.  I'm not all about pressure-I just think they're fun!  SuperFit does a 4 person comp about 30 mins from here and the two local boxes put up a big turnout, so that's a blast.

[wambam]

May 21, 2015 10:39:03 GMT -5 stackingtens said:

May 21, 2015 10:37:44 GMT -5 wambam said:

I gave them up because of the emotional/petty drama aspects of them. The girls on "my side" of the gym are incredibly catty and I got rulllll sick of dealing with it. But a really nice girl asked me and the two dudes are super chill about it, so I think it'll be fun.

I feel you.  The team makes the difference for sure.  I'm not all about pressure-I just think they're fun!  SuperFit does a 4 person comp about 30 mins from here and the two local boxes put up a big turnout, so that's a blast.

I've done a few partner comps - some with one guy in particular, one with a stranger, and one with my H. Multiple individual that were not so much fun. Two with a team of six - we came in 2nd in one of them WHOOP! And this one is a team of 4. 

I am basically only competing when someone seeks me out and asks me to do it. So I've done some "fill in" work the last year.

[enfuego23]

May 21, 2015 10:37:44 GMT -5 wambam said:

May 21, 2015 10:35:21 GMT -5 stackingtens said:

Yessss. I am actually excited to get this baby out so I can get back to comps. I only do team comps but I've had SO much fun in the past.  I prefer 4 person style though... haha... easier to hide my weaknesses.

I gave them up because of the emotional/petty drama aspects of them. The girls on "my side" of the gym are incredibly catty and I got rulllll sick of dealing with it. But a really nice girl asked me and the two dudes are super chill about it, so I think it'll be fun.

I just started to notice the cattiness of a lot of the girls at my gym - we had a new girl join and she was killing it at pull ups and a group of the "comp" girls (girls that compete regularly) were standing in a huddle and totally judging her. As a middle school teacher, I battle bullying on a daily basis and it kills me that this continues into adulthood. 

[mandiespharm]

Today was a rest day thank god after the week we had. It is supposed to be easier tomorrow and Saturday in prep for murph on Sunday.
Mon was 21-15-9 full cleans and dips. 135/95. I did rx weight but not dips.
Tues was 10-15-20-200m pull ups KBS box jumps run. Rx'd this one.
Wed was 10-8-6-4-2 snatch and 100m after each round. 135/95. Not even close. My 1rm snatch is only 92.5. So I did 65.
I know sat is "Annie on the run" Annie plus a 400 after each round. Not sure about tomorrow.

[2doxies]

This year is going to be my first time doing Murph, I'm pretty nervous. I'm going to the beach with my family so I signed up to do it there on Monday. A local box is doing it on the boardwalk as a fundraiser for the Wounded Warrior Project. It'll be 100 people doing it in heats, hopefully I won't be an obvious straggler! I will get a sweet tank top, though

[carilyn]

I'm not sure what my box is doing for Memorial Day. I imagine a hero WOD for sure. Murph looks brutal and long! He said there would be a partner option for whatever it is that we do. I may or may not be going since I work all nigh Sunday night and the only class they're having is Monday morning at 10, so it depends on how I feel and how busy my night is!

I've been M-W this week, took a rest day today, and will be back at it tomorrow.

Monday:
Strength: Snatches 6x2 @85% (75# for me)
Conditioning:
4RFT
20 Russian KB swings w/ 2 KBs (26#)
20 burpees
3 wall climbs

I finished three rounds plus 27 reps in the 18min cap. It sucked LOL. So my time was 18:27

Tuesday
Strength: cleans 6x2 @85% (105#)
Conditioning:
4RFT
10push press (60#)
20 goblet squats (35#)
10 pull-ups (I subbed ring rows instead of banded pullups b/c there were a bunch of people on the rack)
20 box jumps (20")

You picked your own weight for the push press and had to get all sets unbroken or you added a 100m sprint for every time you set your bar down. I got mine unbroken, thank God!
Time: 15:27

Wednesday
Deadlifts 6x4 @85% (175#)

10-9-8-7-6-5-4-3-2-1
KB front squats (26# each hand)
Bar dips (I did banded bar dips)
Finished in 8:36

I am SORE today! Went for a short walk with the fam. Hoping tomorrow is an "easy" one ?

[shauni27]

Our box does Murph on 4th of July. Due to having to cut back my activity a lot, I am hoping to do limited or light crossfit still 3-4 days a week...but that will not start until next week.

Yesterday was 5 RFT:
25 cal row (I accidentally did 50 for the first 3 rounds!)
16 KBS (45 lbs--I had to lighten up to only 25 per doctors orders)
9 burpees over rower (I had to just do pushups)

I finished first, I am sure because I was just doing pushups, with a time of 17:48

[2doxies]

May 22, 2015 7:12:49 GMT -5 shauni27 said:

Our box does Murph on 4th of July. Due to having to cut back my activity a lot, I am hoping to do limited or light crossfit still 3-4 days a week...but that will not start until next week.

Yesterday was 5 RFT:
25 cal row (I accidentally did 50 for the first 3 rounds!)
16 KBS (45 lbs--I had to lighten up to only 25 per doctors orders)
9 burpees over rower (I had to just do pushups)

I finished first, I am sure because I was just doing pushups, with a time of 17:48

I'm glad you're still able to do a modified workout!

[stackingtens]

May 21, 2015 20:47:29 GMT -5 2doxies said:

This year is going to be my first time doing Murph, I'm pretty nervous. I'm going to the beach with my family so I signed up to do it there on Monday. A local box is doing it on the boardwalk as a fundraiser for the Wounded Warrior Project. It'll be 100 people doing it in heats, hopefully I won't be an obvious straggler! I will get a sweet tank top, though

This sounds like so much fun!!

[emilyinchile]

I hope you guys all have fun with your Murphs! Well, maybe "fun" isn't the right word... Report back on Tuesday though and let us know how it went. And for those of you doing it for the first time, just remember that it's long, but as long as you keep moving slowly but surely, you WILL survive.

We had a holiday here yesterday, so there was just one class at 11 am. It was somewhat brutal:
3 rounds
1 min each of the following with a 15 sec transition time in between
- Thrusters (20/16 kg)
- Wall balls (7 kg)
- Row
- Pull ups
- Sit ups throwing the med ball at the wall (9 kg)
Then run 400 m

We were split into groups of 4-5 at each station, and I rotated through the exercises in that order. I thought doing wall balls right after thrusters was the worst part on the first round, but on the second and third my biceps were just BURNING when we went out to run. I had to shake my arms out for the first part of the run because holding them in a normal running position hurt! So pathetic, haha.

Then I talked a few friends into staying with me after to do some front squat work. It was low key but still worthwhile from a fitness standpoint and also just fun to be relaxed and hanging out instead of focused and suffering.

Today my legs were fried, so I had to rest a bit in the middle of the EMOM and stretch during my snatches. TGFI!
7 min EMOM Rx 40/30kg (I did Rx)
4 power clean
4 squat clean
2 front squat

5 min-ish rest

21-15-9
Power snatches (same weight as you used for the EMOM)
TTB

[mandiespharm]

Murph is done! Well half of it plus the runs on either side. 41 something. The good thing is now I can drink all the beer I want for the rest of the weekend.

[katietornado]

Fun! I'm so happy to see this. Hoping I can keep up with you guys We cut CF membership from our budget in late 2012, so I don't have the community that most CrossFitters have. I do have a garage gym, which I love, but it gets lonely!

No Murph for me this weekend. Shoulder issues...

I spent the last year powerlifting and when I started to get back into metcons, I tore some things in my shoulder in November (a nasty snatch/pullup workout...such a bad idea). So...I'm cautiously back now, about 3 weeks into serious workouts. I'm so weak, and my stamina is total garbage, and I'm about 10 pounds above fighting weight, but I'm working hard. It'll come. I used to be awesome. I just never want to snatch again.

Here's my week. I don't always time myself. At this point, it's just a miracle to finish.

Thursday: Run 800M w/ 12# DB, 60 burpees, Run 400m w/ DB, 30 burpees, Run 200M w/ DB, 15 burpees

Friday: 3 rounds of 400M run, 15 thrusters (55#), 15 pullups

Saturday: 50-40-30, 40-30-20, 30-20-10 lunges, Kb swings (35#), V-ups (8:22), plus a 4 mile run later (38:00)

Sunday: carilyn 's workout 4 rounds of 10 PP (65#), 20 goblet squats (35#), 10 pullups, 20 box jumps (13:44), plus a 4 mile run later (37:00)

[wambam]

We're de loading. #realmitch is writing breezy workouts just to get us moving.

[emilyinchile]

katietornado, I don't like your injury, but I'm glad you're getting back into it! And we can be your community

Yesterday was fun:
4 rounds
Row 20 strokes
10 C2B
20 HSPU
I did 5 pull ups/5 C2B to avoid taking all day, and I had a disc under my head for HSPU because after totally screwing up my neck in my unsuccessful 15.4 attempts, I'm taking it slow and responsible with my HSPU progression these days.

Today
21-15-9
Sumo row high pull @ 30 kg
Burpees over the bar
+ 100 squats after the round of 9

[GracieLouFreebush1]

Mon was the 3 hero WODs.

Tue:
STRENGTH
Back squats (I really need to work on my hip mobility. Sigh.)
WOD
Sprints, 60 KBS, sprints, 40 KBS, sprints, 20 KBS

Today:
STRENGTH
Cleans
WOD
P1 did sprint and sled push intervals
P2 did hang clean and burpee box jump intervals until P1 was done and then you switch
4 rounds

My legs are so.sore.

Planning to go tomorrow at 6am and Friday over my lunch break. Planning to get in C25K at least 2x before Mon and convincing H we should take the kids to the zoo on Sat so that'll be lots of walking.

[itsme]

STRENGTH:
Snatch

WOD:
FT:
50 D/Us
21 Burpees
9 Snatch (95/65)
15 Burpees
6 Snatch
9 Burpees
3 Snatch
50 D/Us

I finished in 10:12 RX which is not fast at all. I blame burpees. Is it possible to be even slower at burps than you were two years ago when you started? I swear that's how I feel now. I can barely get my body back up. I think the fastest a girl did it RX today was 7-something and that was a few of them. Most seemed to have scaled it. I was more in par with the scaled times but I went RX. I also suck at D/Us, especially that last set. I could barely do 5 without breaking it.  Score for not dropping the bar during snatches though.  

[carilyn]

I've only done one workout this week. Looking forward to what tomorrow's is.
It's deload week
Tuesday
Strength: cleans 3x3 @60% (75#)
Conditioning
Russian KBS & KB thrusters (18# each hand for both movements)
40-20-30-15-20-10-10-5 alternating

I finished in 6:57

I want to AW my sweet daughter. She's 4 and comes to CF with me about half the time. Sometimes she just plays or colors. Sometimes she wants to do the workout. Yesterday she grabbed a PCV pipe when I was setting up my bar for cleans, so she could do cleans also. So adorable! I'll see if I can post the video later. Then she did parts of the workout on and off with her little 5# Dumbbells. She usually gets bored and goes back and forth between the workout and swinging on the rings.

Last week's workout of Russian KBSs, burpees, and wall climbs, she participated. She was rocking the burpees. Like actual real grownup burpees, with a floor length, jersey knit, hot pink maxi dress and Adidas on none the less . And she loved the wall walks! I was so proud of her!

[carilyn]

vimeo.com/129073816

Hopefully this works! My DD practicing her cleans :-)

[wambam]

itsme - I always feel like I have to pace burpees. If I don't, I'm dying and then I can't do whatever is next.

[emilyinchile]

I am sooooo sloooooow at burpees, so I basically just treat them as rest. I think it's faster for me to do them a bit slower but unbroken and then be ready to power through whatever's next than it is for me to try to race through burpees, have to rest, and be tired for the next movement.

Today we did 2 rounds of
60 OH lunges (10 kg plate)
30 KB swings (20 kg)
30 CF abs
30 KTE

This was after a warm-up with some killer abs, so my core is pretty much ready for a nap. As are my hips and butt after doing OHS and back squat yesterday and lunges today. Oh, and my bad shoulder wasn't thrilled with the swings, soooo basically I'm all-over tired.