WOD

[jmjsc]

Hell, I want be done with the pull ups till sometime next week

[Glenn]

CrossFit Spartanburg here

[duckduckdog]

What Crossfit gyms are yall at?

CFonmyown here.

[walt4dun]

BonusRoom CrossFit!

[BrownDog]

Sport of Fitness

[pee dee]

How do you do these squats?

[duckduckdog]

[ame]http://www.youtube.com/watch?v=IewlDXTfbjU[/ame]

[pee dee]

thanks ddd

[BrownDog]

If you do not go to a box do you get your WOD from crossfit.com or do you follow a box WOD?

[duckduckdog]

Some of both - and I also program a lot of my own stuff. I know what works for what I train for, so probably 50% of the time I come up with my own stuff.

[trkykilr]

300 workout today at Golds forest drive

25 pull ups
50 dead lifts at 135
50 pushups
50 24" box jumps
50 floor wipers
50 clean and press at 40 lbs (25 each hand)
25 pull ups

My 1st attempt. Not bad at 24:19

Wipers kilt me

[duckduckdog]

I have a little different version of a "300" workout that I stole from someone. Wife doesn't know it's coming!


I ran 5K this morning - 24:09

[Glenn]

Running sucks.

First Games Open WOD will be posted this evening.

We will be doing the open WODs every Friday at CFS.

[trkykilr]

I have a little different version of a "300" workout that I stole from someone. Wife doesn't know it's coming!


I ran 5K this morning - 24:09

Pm it to me, please. When I get this one under 20, I'll start on yours.

[duckduckdog]

2/23/2012

AMRAP - 20 Minutes

20 Burpees
20 DB Swings (40#)
20 Box Jumps (24")
20 Knees to Elbows


Me: 3 Full + Burpees & DB Swings on Round 4
Wife: 2 Full + 10 Double Unders

[duckduckdog]

We did "Kelly" today

5 rounds for time

Run 1/4 mile
30 box jumps (24")
30 wall ball shots

Me 30:17
Wife - 4 rounds - 32:28

Probably could have had a better time, but we were running outside at the gym and there are some sketchy folks that come through there from time to time so I wasted a little time trying to time my runs with the wife. I'm still sweating though.

[duckduckdog]

2/28/2012

5 Rounds for time

50 Mountain Climbers
25 Push-ups
15 Dips
25 Jump Squats

Me - 22:38
Wife - 30:23

[BCR3]

Impressive stuff guys! I did the Burpees deal last night for 7 minutes, thought I would die for sure.

100 pull ups?? That would take me 2 weeks unless someone was lifting me.

Guess that's something you build up to after time, pretty sure what you guys are posting on here would kill me dead.

[duckduckdog]

Guess that's something you build up to after time, pretty sure what you guys are posting on here would kill me dead.

I tell my wife everytime she gives me that look that says "We are doing WHAT?" If you can do 1, you can do 100 - It's just sets after that. Take as long as you need!

[walt4dun]

If you can't do pull ups yet, do "jumping pull ups".

Use a lower bar where your feet can touch, grab the bar like you normally would with your arms extended and give yourself a boost by slightly jumping and pulling at the same time. Don't over jump or you are cheating yourself, the idea is to condition your muscles - it should still be hard. This will, in few weeks time, condition you to be able to do pull ups.

A word of caution, I believe I read that jumping pullups are the #1 cause of rhabdo in new crossfitters so don't over do it. There is no reason to push yourself into doing 100 jumping pulls your first time on the bar. Don't be afraid to SCALE the WODs to your level of fitness.

After you can do some pull ups, you can increase your efficiency by working on your kipping technique. Which is great for completing WODs in a timely fashion and keeping up the intensity. You will be busting out sets of 20+ kipping pull ups in no time.

Do a max set of strict pull ups regularly to benchmark your progress.