RangerJoe's Crossfit Journal and Crossfit Questions

[RangerUpbitch]

Originally Posted by RangerUpbitch

Rounds of 15, 14, 13, 12...3, 2, 1 reps of each of the following exercises
185# Deadlift
20kg kettlebell clean and press
GHD situps
135# Backsquat
Each round ends with 5 reps 25# dumbell man-makers or Joe-bob's or whatever you call them.

Time: 55:50

OMG, this fyuckin' sucked!!!

repeated this workout friday. Used a rack for the squats this time instead of having to clean the weight from the floor everytime.

Time: 49:59

I went faster and it didn't hurt as bad either. Plus i had a workout partner that helped push me through the WOD.

[RangerUpbitch]

5 sets

5 reps 55# weighted pullups
10 regulard pullups

took my time, no broken sets. about 1-3 minutes between sets.

[RangerUpbitch]

Today
Nasty girls

50 air squats
7 muscleups
10 reps 135# hang cleans

With 20# weight vest through the first two rounds and the 50 air squats of the third round. I noticed during the second round I started to lose the intensity of the workout during the muscleups so i dropped the weight vest before the last set of muscleups. I know..weak.

Time: 11:30

[RangerUpbitch]

Counter-attack

1mile run with 20# weight vest

ouch..right after nasty girls i felt like stopping.

[RangerUpbitch]

5 mile run

38:50

[RangerUpbitch]

7 rounds
7 burpees
7 20# wallballs
7 24" box jumps

with 20# weight vest

Time: 9:16

[RangerUpbitch]

Thursday...rest day

[RangerUpbitch]

Friday...rest day

3 mile walk. ~45 minutes with my 50# pitbull in tow, not as easy a task as it sounds.

[RangerUpbitch]

my dog's getting better on the leash though i thought i should add.

[RangerUpbitch]

5k...in this manner
4 rounds
800m run
400m backwards running
+200m sprint to finish

Time: 24:45

[RangerUpbitch]

4 rounds

400m run
25 air squats
15 pushups
10 squat jumps

With 25# weight vest Time: 11:40

[RangerUpbitch]

Super set reps of
135# Squat cleans 10, 8, 6, 4, 2
GHD situps 50, 40, 30, 20, 10

Time: 7:45

I thought this workout was going to be a lot harder when i looked at it.

[RangerUpbitch]

counter-attack of 5 sets max reps strict pullups

12, 20, 19, 16, 16

about 10 minutes break after first set; it didn't feel right, like my muscles felt heavy and didn't want to work, possibly because all i usually do are kipping pullups, unless they are weighted pullups

2-3 minutes between all other sets.

[RangerUpbitch]

5 rounds

30 situps
30 70# kettlebell swings
30 knees to elbows
30 back extensions

OUCH!!!!!!!!!!

Time: 32:55

[RangerUpbitch]

7 rounds
10 dips
15 135# deadlifts
25 45# sumodeadlift highpulls

Time: 12:55

[RangerUpbitch]

3 rounds
20 pullups
30 pushups
40 situps
50 air squats
800m run

Time: 22:55

[RangerUpbitch]

10 rounds
1 minute jumprope
1 minute wallballs

Completed 217 wallballs total

[RangerUpbitch]

2 rounds 1minute rotation circuit

pushup step throughs
burpees
2x53# kettlebell pushpress
pushups with clap
2" rope undulations
heavy punching bag bear hug squats(don't ask it was weird)
53# hand to hand sumodeadlifts
supine bicycle situps
tractor tire flips
2" jumprope

forgot the warm-up

5rounds
30 seconds 53# kb swing
30 second body mvmt(ie pushups jumping jacks etc.)

[RangerUpbitch]

7 mile crosscountry ruck

2hours 10 minutes

[RangerUpbitch]

Last Friday

2 rounds
3 minutes each
20# Load and explode with burpee broad jumps
20# medball slams
20# bearcrawl with med-ball push + 10 handstand pushups each side of basketball court
10 medball lunge + 15 abmat situps
5 wallballs with run with ball overhead(basketball court)

[RangerUpbitch]

Saturday
4x400m ~1:15 pace for each
1mile sprint Time: 5:10 Woot this is a new era PR. I say new era becaue I haven't ran that fast at this weight. My all-time PR is 5:02, but i weighed 30#'s less and I wasn't half as strong as I am now. Felt great.

[RangerUpbitch]

Today

6 rounds
15 reps 185# deadlift
15 strict pullups
15 knees to elbows
15 GHD situps

Time: 23:07

Wow my fore-arms were smoked!

[RangerUpbitch]

I've got a whole weeks worth of WOd's to put in here. i've been slackin' off on the posting. i've got them written down else where, but it'll be updated tomorrow.

[RangerUpbitch]

Today
rounds of 21-15-9 reps of

burpees
225# deadlift
handstand pushups
400m run

Time: 13:32

[RangerUpbitch]

Today
filthy fifty

jumping pullups
knees to elbows
lunges
back extensions
double unders
box jumps
75# pushpress
16kg kb swing
20# wallballs
burpees

Time: 20:58

felt good

[RangerUpbitch]

there's 50 reps of each exercise above if you didn't know

[RangerUpbitch]

6Nov09

5 rounds
400m run
20 hand 2 hand 62# kb sumo deadlifts
30 air squats
Wore 25# weight vest

Time: 18:02

[RangerUpbitch]

5Nov09

Wearing a 25# weight vest
50 pullups
30 thrusters 2x53# kb's
10 GHD situps
10 back extensions
35 pullups
20 thrusters 2x53# kb's
30 GHD situps
30 back extensions
10 pullups
10 thrusters same as above
50 GHD situps
50 back extensions

Time: 23:58

It's only a minute slower from back in Jan09 and i wore a 25# weight vest this time. I'd say that's an improvement.

[RangerUpbitch]

4NOV09

95# used for all thrusters and overhead squats 53# for sumo deadlift highpull

5rounds as follows:
21 thrusters 21 kb sumo deadlift highpull 21 knees to elbows 200m sprint
21 overhead squats 21 kb sumo deadlift highpull 21 knees to elbows 200m sprint
21 thrusters 21 kb sumo deadlift highpull 21 knees to elbows 200m sprint
21 overhead squats 21 kb sumo deadlift highpull 21 knees to elbows 200m sprint
21 thrusters 21 kb sumo deadlift highpull 21 knees to elbows 200m sprint

Time: 24:38

OUCH!@!@!@!

[RangerUpbitch]

3Nov09

800m run
75 95# hang clean and jerk
800m run

Time: 13:38

My feet cramp a lot. I have a feeling my oly lifting is incorrect. too much weight shifting to my toes.

GREAT WOD!