1/29
Warm-up
Yoga @ Lululemon
WOD
"Blake"
4 rounds
100ft overhead walking lunge (45# plate)
30 box jumps (24'')
20 wall ball (20#)
10 HSPU
time: 19:05
1/28
Warm-up
double unders
10 GHD
10 back extension
10 squats
5-5-5 dumbell bench press (50#, 60#, 70#)
WOD Strength
21-15-9 dumbbell bench press- 80#x5, 90#x5, 95#x5
KB swings (55#) dumbbell fly- 30#x5, 40#x5, 50#x5
knees to elbow
pull-ups
*50 double unders after each set
time: 10:54
1/27
Warm-up WOD
foam roll 2K row
10 pull-ups 15-12-9-6 push jerk, sumo-deadlift high pull
10 GHD 42 burpees
10 back extensions time: 16:08
leg swings
hip/glute flexion
1/26
Strength
power clean- 155#x3, 166#x3, 177#x3, 188#x3, 199#x3-PR
Specialty Work
vertical jumps (with dumbbells)- 40#x10, 50#x10, 60#x10, 70#x10
box pistols- 5 each leg
1/25
Warm-up WOD 1 WOD 2
row 500m 3 rounds 3 rounds
60 double unders 12 muscle ups row 350
10 pull-ups 75 squats 10 chest to bar pull-ups
10 back extensions time: 12:11 time: 7:56
10 GHD
10 barbell squats
leg kicks
hip/glute flexion
1/24
WOD 1 Strength WOD 2
run 1 gym suicide overhead squat- 95#x5, 100#x5, 110#x2 3 rounds
50m bear crawl 10 deadlift (275#)
run 1 gym suicide 50 double unders
50m duck walk time: 4:54
run 1 gym suicide
50m crab walk
run 1 gym suicide
50m broad jump
run 1 gym suicide
50m lunge
time: 9:30
1/22
Warm-up
Amundson warm-up
WOD
3 rounds
6 muscle ups
30 wall ball (20#)
15 power clean (135#)
time: 16:10
1/20
WOD
150 burpees for time
11:31
1/19
Strength
push-press- 90#x3, 116.5#x3, 132#x3, 155#x3, 177#x3, 188#x3-PR
WOD
5 rounds
20 GHD
5 push jerk (155#)
time: 10:51
Core
tabata hollow body hold
1/18-CrossFit Park City Visit with Chris Spealler
Warm-up
foam roll
stretch
double unders
muscle-ups
WOD
3-3-3-3-3 back squat
95#x3, 135#x3, 185#x3, 205#x3, 225#x3, 245#x3
Post-WOD
tabata hollow body rock
1/13
WOD
10-1
wall climbs
60m broad jump
time: 24:15
1/12
Warm-up
800m run
stretch
WOD Strength
3 rounds bench press- 135#x 20, 145#x14, 155#x10
800m run seated press- 55#x10, 75#x5, 95#x5, 110#x3, 125#x2
25 burpees
50 push-ups
75 squats
time: 28:50, with 20# vest
WOW, that was long!
Striving for utter exhaustion and excellence in every area. Using creativity and simplicity to twist and turn functional fitness every way possible. SISU
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CrossFit Language
- AMRAP: As Many Rounds (or Reps) as Possible
- BS: Back squat
- BTWB: Beyond the Whiteboard. A website for tracking your WOD's.
- BW (or BWT): Body weight
- CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
- CF: CrossFit
- CFHQ: CrossFit Headquarters
- CFWU:CrossFit Warm-up
- CLN: Clean
- C&J: Clean and jerk
- C2: Concept II rowing machine
- DFL: Dead F'ing Last
- DL: Deadlift
- DNF: Did Not Finish
- EMOM: Every Minute on the Minute
- FS: Front squat
- GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.
- GPP: General physical preparedness, aka "fitness."
- HC: Hang Clean
- HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
- HSC: Hang squat clean. Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
- IF: Intermittent Fasting
- KB: Kettlebell
- KTE: Knees to elbows. Similar to TTBs described below.
- MetCon: Metabolic Conditioning workout
- MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
- OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
- PC: Power clean
- Pd: Pood, weight measure for kettlebells
- PR: Personal record
- PP: Push press
- PJ: Push Jerk
- PSN: Power snatch
- PU: Pull-ups, possibly push ups depending on the context
- Rep: Repetition. One performance of an exercise.
- Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
- RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD's as 1RM/3RM/5RM etc.)
- SC: Squat Clean
- SDHP: Sumo Deadlift High Pull
- Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
- SPP: Specific physical preparedness, aka skill training.
- SN: Snatch
- SQ: Squat
- Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do a HSPU, you subbed regular push-ups.
- TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
- WO, sometimes W/O: Workout
- WOD: Workout of the day
- # : Symbol for Lbs. or Pounds
- " : Symbol for Inches
- The "Girls" : A series of benchmark workouts created by CFHQ that are universally known among the CF community.
- The "Heroes" : A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them. Read here for a great explanation of them.
- Tabata Interval: A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise. Score the lowest interval rep count.
- Paleo and Zone: Types of diet and nutrition protocol commonly found in the CF lifestyle.
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