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My (our?) Crossfit WODs


I am 200% certain you'll loose. Steve, don't you dare let me down. :lol:
 
:lol: Olympics? Pfft! I'll be competing there in 2016! :thumbup:
Only reason I'm not doing it this time is 'cos London's not exotic enough for a man of my cal-eye-ber!
Anyway, the Crossfit Games are much better.
I've been doing it for nearly a year now. So what we gonna spend this fiver on then Jo? That's a lot of Pepperamis! :twisted:
 

Stuff the food, waving it under Stephen's nose will be reward enough. :lol:
 
Sprints, Dumbbell Thrusters, Burpees, Rests

Warmup (yeah, 'cos we're not warm enough already!)
Run 400m
Wall stretches
Wall calf stretches
Inchworms
Scorpion stretches
5 squats
5 front squats
5 overhead squats

Sprint drills

WOD
5 rounds for max total reps:
  • 1 minute burpees
    1 minute 10m sprints
    1 minute dumbbell thrusters
    1 minute rest
I managed 30, 26, 26, 24, 28 with 9kg dumbbells

Here's today's sweat angel after assuming the post-WOD position.
You can even see the HRM band imprint. :lol:



Here's my BtW log for the session.
Av. HR=136, max HR = 168.
60 mins worked out to 910 calories burned. Surprisingly quick recovery.
Stitch a button on that, diabetes! 8)
 
This is NOT an advert, but I'm just so pumped with Crossfit! :lol:
This guy's progress is so inspirational to me as we have about the same starting weight, age and the same changing outlooks on life. :thumbup:

http://journal.crossfit.com/2012/04/kil ... manep1.tpl

It's probably easiest to watch the flash videos to save the download palaver.
Can't wait for tonight's session!
 
Row Yer Boat!

Warmup
Row 500m
2 rounds of
  • 5 pressups
    5 squats
    5 front squats
    5 overhead squats
Technique
Backsquat 3-3-3-3-3 (YouTube demo)
Here's my BtW log. New personal best of 83kg, previous was 82.5kg

WOD
10 rounds of
  • Row 100m (as fast as poss)
    Rest 30s
I got 3:38.8. Not sure what that time is, I forgot to ask, but I'm pleased with it! :lol:
 
Bank Holiday Beast :shock:

Warm-up
Run 400m
Practice form for each of the WOD movements

WOD
For time:
  • Box Jump 40 reps (18" box for me)
    Pull-up (jumping) 40 reps
    Kettlebell Swing 16 kg 40 reps
    Walking Lunge 40 reps
    Knees-to-elbows 40 reps
    Push Press 20 kg 40 reps
    Wall Ball 40 reps
    Burpee 40 reps
    Double Under 40 reps
My time was 32mins 9sec. Here's the BtW log.
60 mins total exercise. Av. HR=138, Max HR=168, calories burned=940.
Prescription was for 50 reps for each set but I scaled to 40 and subbed triple skipping for double-unders.
This post-WOD GRS-5 chocolate protein shake is VERY nice with crushed ice! 8)
 
Running Scared

Warmup
Run 400m
For length of gym:
  • Forward lunges
    Reverse lunges
    Inchworms
    Spiderman complex
    Stripper stretches
Dead bugs
Sprint drills

WOD #1
5 rounds of sprinting 200m every 90 seconds (BtW log)

WOD #2 (count 'em!)
Tabata mashup - 4 rounds of
  • 40 sec dumbbell thrusters (10kg dumbbells)
    10 sec rest
    40 sec Abmat situps
    10 sec rest (BtW log)
48 total reps.
950 calories burned.
 
stevolution said:
Oops, just seen this, dude!
I'm at CrossFit Tameside.
How did you get on? You like it?
Click to expand...

Great North Run on Sunday - I'm going to do my CrossFit Induction after my legs recover (if my legs recover).

I'm kinda nervous about the whole thing - because although I'm in the aerobic form of my life (40s 5k PB last weekend), and I've got legs like tree trunks, I don't have any upper body strength at all. But then I suppose that it's the same for everyone in the beginning.
 
Blimey steve :shock:
How do your feet take the pounding you giving them?
Dont you ever 'ache' ???
Body? joints? feet?
You a 'leo' or scorpio man ?
They usually love sporty things , loads of stamina/energy too.
I am :sick: and wish I could do what you can do !!!
:thumbup: Good on you :thumbup:
Any good tips you can give for the burn during excersise or after excersise next day ache ?
Anna.
 
Oh yeah, and you'll use a lot less upper body strength than you might imagine.
Proper strength comes from the hips. You'll see what I mean. :twisted:
 
stevolution said:
Oh yeah, and you'll use a lot less upper body strength than you might imagine.
Proper strength comes from the hips. You'll see what I mean. :twisted:
Click to expand...

Well that comment has certainly piqued Mrs Borofergie's interest in my impending CrossFit training...
 
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