Posts Tagged ‘Crossfit’
Post Christmas WOD
2011 -
12.27
All the tamales and ham have been eaten, your tummy is still full from the dessert you stuffed your face with AND you are tired from all that laying around during the holidays…. How on earth do you recover??
At CCF it’s by saying hello to our friend Nicole! Start with a double unders warm up and get to work! Nicole consists of max pullups until u are unable to do more then run 400m and try again. I completed 64 pull ups and ran 1.5 miles during the 20 minute AMRAP
Enchanted Rock
2011 -
11.30
We started the morning workout with Box Dips in order to warm us up. Thrusters and running. Pretty basic stuff here… 3 rounds. Too tired to write more. So I will let the pictures speak for themselves 
Hello Cindy!
2011 -
11.28
Today was all about starting the week right. After all that Thanksgiving goodness, I needed to get my ass back in the gym. To my luck- this mornings WOD was Cindy. 5 Chin ups, 10 pushups, 15 air squats AMRAP for 20 minutes. I was able to complete 11 2/3 rounds during that time!
Squeeze Play
2011 -
10.26
This was a fun one!! We started off trying to get our Full Snatch max rep. 3-3-3-1-1 progression was used. I maxed out at 65lbs.
9 Snatches and 9 Hand Release pushups- 5 rounds for time. I used a 45lb bar and completed the WOD in 7min 59sec.
Helloooo Fran
2011 -
10.17
This morning was a doozy. I can’t remember the last time I did Fran! For those of you not familiar with this WOD, let me enlighten you. Fran is a couplet Workout of Thrusters and Pullups. The reps go 21-15-9 of each for time. I completed in 8 minutes and 12 seconds.
Before Fran we ran 500meters. The weather was so nice this morning that I really enjoyed it!
After we completed Fran we did the post workout which consisted of 10 supermans and 10 abmat situps, 3 sets of each.
Orange Julius
2011 -
10.11
I am keeping it quick and short today. I have a pinched nerve in my neck that is killing my groove. I know for a fact that my morning workout is NOT the cause because I felt the soreness in my neck before I got to the gym. As the workout started and the day progressed I knew something was definitely off. I have an appointment with Airrosti first thing in the morning. I pray this helps because I can’t handle feeling incapacitated. Especially since I just got back to a good workout routine.
Today’s Workout was Orange Julius. We started with calisthenics as usual The warm up consisted of Plank holds for three rounds.
The WOD started with 50 Double Unders (or 200 single jump ropes for modified), a 21-15-9 set of Front Squats and Ring Pushups and finishing with 50 Double Unders. I scaled the first set of Double Unders but attempted the 50 in the end. I set up a 45 lb bar for the Front Squats. I probably could have done 55- 60 lbs, but since my neck was bothering me I didn’t push it. My last set up Ring Pushups (9) I did on my knees in order to get the proper depth.
