s****e
发帖数: 1984 | 1 11/1, Crossfit 60 minutes
Warmup:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength:
Back Squat
75% x 5 (65LB)
80% x 5 (85LB)
85% x 5+ (95LB)
WOD:
3 Minute Tabata Intervals:
Russian KB Swings
Reverse Walking Lunges with Dumbbell
KB Upright One-Handed Row
Box Step-ups with KB
Abmat Situps |
|
s****e
发帖数: 1984 | 2 9/10, starting Crossfit group class.
Warmup: 5 minutes jump rope
Strength: 5×3 front squat, 3×3 front quarter squat (45LB)
平生第一次举Olympic Weight, 胆战心惊的拿着空杆做了做样子。下次应该可以加10LB.
WOD
15 min AMRAP (11 rounds)
3 bent over rows (65LB)
5 bar facing burpees
7 KB swings 12KG |
|
s****e
发帖数: 1984 | 3 9/11, Crossfit 60 minutes
Warm up:
10 1-arm KB swing, 10 1-arm KB swing pull (8KG)
10 Turkish Getup (8KG/10LB?)
Strength:Good Morning 7 x 3 (45/55/65/85/85/85/85 LB)
WOD:
Every Minute on the Minute for 12 Minutes:
3 Hang Power Snatches ((6 minutes@40LB/ 6minutes@45LB)
3 Overhead Squats (6 minutes 40LB/ 6minutes 45LB)
400M Run
今天觉得练得很轻松，所以多办是哪儿没作对。Power snatch我不会用hip. Turkish
Getup左边起不来，换了个小KG,不知道有多重。感觉10LB的样子。
Yoga, 60 minutes |
|
s****e
发帖数: 1984 | 4 9/12, Crossfit 60 minutes
Warmup:
Rope Climb Progressions 爬绳子实在是太好玩,太好玩了。不过我受不了手和腿磨的
疼死了。现在手都是肿的。下次试试带手套，穿长裤。不过不知道手套会不会滑。
Strength:
Bulgarian Split Squat 5x5 (12KG KB)
WOD:
3 Rounds for Time: (12:43)
400m Run
7 Strict Pullups (assisted)
14 KB SDHP (12KG, could increase to 16KG next time)
Cool Down:
400M Walk |
|
s****e
发帖数: 1984 | 5 9/13, Crossfit 60 minutes
Warmup:
Burgener Warmup
Strength:
Snatch 40 minutes (25LB) 重量小一点好练form，我还是没明白怎么hip drive?
WOD:
100 Double Unders for Time
太好玩太好玩了，仿佛回到了上小学的时代，不过美国的大粗绳实在是抡不动，得跳得
老高来弥补，连跳20个就喘不上气了。回家就上网定的speed rope，跳绳真是很好的运
动！
Cool Down:
400M Walk |
|
s****e
发帖数: 1984 | 6 9/17, crossfit 60 min
warm up: 25 air squat, 25 sit up, 25 walking lunges
Strength: front squat 8x3, pause 30 seconds (45/45/55/55/65/65/75/75)
WOD: 10 min (18 rounds)
5 tuck jump
5 ring dip (I did parrallette) |
|
s****e
发帖数: 1984 | 7 9/18, crossfit 60 min
warm up: burgeners warm up, shoulder mobility
Stength: 7x3 snatch grip dead lift (45/45/55/65/65/85/85)
snatch press (45/45/55/65/55/55/55)
WOD: 10 round 10 box jump and walking lunges back |
|
s****e
发帖数: 1984 | 8 9/19, Crossfit 60 min
Warm up: burgener/shoulder mobility
Strength: 30 min clean & jerk (35/45/55LB)
WOD: 800M Run + 10 min AMRAP (5 ring pushup, 20 double under, 9 rounds) +
800M Run, total time 21'20"
★ Sent from iPhone App: iReader Mitbbs Lite 7.56 |
|
s****e
发帖数: 1984 | 9 9/20, crossfit 60 min
warm up: 20 air squat, 20 pushup, 20 frog situp
WOD: 8 min AMRAP, 8 jumping lunges, 8 kettlebell swing (12kg )
1 mile run
5 rounds of 6 thrusters (45 lb ), 8 pullups, 10 burpee
total time: 45:43
Pilates 45 min |
|
s****e
发帖数: 1984 | 10 9/21, Crossfit 60 min
Warm up: Tabata air squat & pushup
Stength: 3RM on Deadlift (65/85/110/120/130/140)
One 15LB plate was in the 10LB pile that I accidentally put on, hence the
weird numbers.
WOD: 12 min on the minute: 3 Muscle up (jumping muscle ups for me), 3 Hang
Power Snatches (45LB)
Muscle up is fun! I can only do the jumping version since I still can not
do a single unassisted pullup, there is no way for me to start from ground
up. |
|
s****e
发帖数: 1984 | 11 9/25, crossfit 50 min
Warm up: 2 rounds of 5 pull ups, 10 pushups, 15 air squats, 400M run
Strength: Clean & jerk, (45/55/65)
WOD:
10 Minute AMRAP::
9 Ring Dips
9 KB Swings(12KG)
100 yd Run
6 rounds
★ Sent from iPhone App: iReader Mitbbs Lite 7.56 |
|
s****e
发帖数: 1984 | 12 9/26，crossfit 60 min
Warmup:
3 Rounds
15 OH Squat
15 Low Box Jumps
15 Situps
Strength:
Rest
WOD:
Half Murph (28"29)
Run 800m
50 Pullups
100 Pushups
150 Air Squats
Run 800m |
|
s****e
发帖数: 1984 | 13 9/27, Crossfit 60 min
Warmup:
20 Good Mornings
Strength:
Work to 1 RM Press
5 / 5 / 3 / 3 / 1 / 1 / 1
(45/55/60/60/65/65/65)
WOD:
Tabata 40m Sprints
Tabata 50m Sled Drags
Mini ‘DT’ – 8 Min AMRAP (55LB, 6 rounds)
12 Deadlifts
9 Cleans
6 Push Jerks |
|
s****e
发帖数: 1984 | 14 9/28, Crossfit 60 min
Warmup:
2 Rounds
20 Pushups
20 Situps
20 pass through
Strength:
Overhead Squat 10/9/8/7/6/5/4/3/2/1
45/45/45/50/50/50/50/55/55/55 LB
WOD:
Helen Meets Karen (12 Minute Cap)
3 Rounds for Time:
400m Run
21 KB Swings (16KG)
12 Pullups |
|
s****e
发帖数: 1984 | 15 10/8
Warmup:
3 Rounds:
10 Push Press (45 lb)
15 Ab Mat Situp
20 Air Squats
Strength:
Hang Power Clean 7 / 7 / 7 (45/55/55)
Hang Squat Clean 7 / 7 / 7 (45/55/55)
Every Minute on the Minute for 6 Minutes:: 5 Full Squat Cleans (55)
WOD:
In teams of two, complete for height and load (not for time) over 7 attempts:
Weighted Pushup 2 / 2 / 2 / 2 / 2 / 2 / 2 (no weight)
Rebound Jumps (from 20” box) 1 / 1 / 1 / 1 / 1 / 1 / 1
Pilates, 45 min |
|
s****e
发帖数: 1984 | 16 10/9,
Warmup:
200M Row
20 Pullups
20 KB Swings
20 Dips
Skill Development:
Building Confidence and Strength on the Rings:
- Toes To Rings
- Inverted Hang
- Skin the Cat
- Ring Pullup
- Horizontal Hang
只做了toes to rings，其它的害怕不敢做，怕从环掉下来。
WOD:
Chipper – 20 Minute Cap:
5 Rope Climbs (4)
10 Pistols (10 on each leg)
20 Toes to Bar
30 KB Snatches (alternating arms)
40 Pushups (35)
50 Overhead Walking Lunges (40)
100 Air Squats (80)
又是我最后一个，还没做完。爬绳子爬得我脚脖子全是红肿的，胳膊上也磨了一大块。
告人家是rope蹭出来的,人家以为我也fifty shades去了。... 阅读全帖 |
|
s****e
发帖数: 1984 | 17 10/10,
Warmup:
Burgener Warmup (45)
Strength:
Every Minute on the Minute for 10 Minutes:
5 Power Snatches (55)
WOD:
5 Rounds for Time (7 Minute Cap):
5 Deadlifts (85)
5 Shoulder to Overhead (55)
Cool Down:
Stretch & Foam Roll |
|
s****e
发帖数: 1984 | 18 10/12, crossfit 60 min
Warmup:
10 Pullups
10 High Box Jumps
10 GHD Situps
Row 500M
Strength:
Low Bar Back Squat 3 / 3 / 3 / 3 / 3 (45/45/50/55/65)
WOD:
Five Station Tabata Strongman – 3 intervals at each movement
Stone to Shoulder (can't lift that 80 pounds stone ball, change to 16KG KB
instead)
Tire Flips
Sandbag Squats
Heavy Farmers Carry (24KG KB)
Odd Object Clean & Press |
|
s****e
发帖数: 1984 | 19 10/13, resting day
10/14, jogging 45 min, 100 double unders
10/15, crossfit 60 min
Warmup:
30 Air Squats
30 Standing PVC Twists
30 Walking Lunges
30 PVC Push Press
Samson Stretch & Dislocations
Skill:
Toes to Bar 3 x 10
Windshield Wipers 3 x 10
Pullups 3 x 10
WOD:
Death by 20M:
20M Run on 1st Minute
40M Run on 2nd Minute
60M Run on 3rd Minute…..
Continue until the run exceeds the minute allowed (10 min)
Then 100 Pushups for Time (13 minutes? lost count at the end) |
|
s****e
发帖数: 1984 | 20 10/15, Pilates 45 min
10/16, Crossfit 60 min
Warmup:
20 Back Extensions on GHD
20 Ring Dips
20 Wall Balls (10lb)
Strength:
High Bar Back Squat 7 x 2 (65/65/75/75/85/85/85)
Snatch Grip Deadlift 7 x 2 (75/75/95/95/105/105/105)
KB Windmills 7 x 2 (8KG)
WOD:
15 Minute Partner AMRAP Relay:
5 Thrusters (55)
Jump Over the Boxes (PVC pipes)
10 Heavy KB Swings (16KG)
Jump Over the Boxes (PVC pipes)
10/16, Zumba 45 min |
|
s****e
发帖数: 1984 | 21 10/17,Crossfit 60 min
Warmup:
40 Air Squats
30 Situps
20 Pushups
10 Wrestler Rolls
Strength & Endurance:
Pendlay Row 3 x 5 (45/50/50/55/55)
Snatch Grip Push Press 3 x 5 (45/50/50/55/55)
Every Minute on the Minute for 10 Minutes:100M Sprints
WOD:
5 Rounds (10 Minute Cap):
15 Wall Balls
15 Abmat Situps
15 Pushups
Pilates, 45 min |
|
s****e
发帖数: 1984 | 22 10/18, Crossfit 60 min
Warmup:
10 Situps
10 Good Mornings
10 OH Walking Lunges
Strength:
Find 1RM Front Squat
(45/65/70/75/80/85/90/85)
I went up to 90lb, but not able to squat all the way down. I guess 85 is the
1RM for now with good form.
WOD:
5 Rounds (18 Minute Cap):
10 Deadlifts (115lb)
20 Bar Facing Burpees
Then:
400m Run
20 Pullups
Max Air Squats until time expires
(2 Air Squat) |
|
s****e
发帖数: 1984 | 23 10/22, Crossfit 60 min
Warmup:
500m Row
20 Pushups
20 Box Jumps
20 PVC Overhead Squats
Strength:
Back Squat 3 / 3 / 3 / 3 / 3 (65/75/85/85/95)
Front Squat 5 / 5 / 5 / 5 / 5 (55/65/75/75/85)
WOD:
12 Minute AMRAP:
7 Burpees
50m Heavy Sled Drag (140lb)
7 Power Cleans (50lb)
50m Heavy Sled Drag (140lb) |
|
s****e
发帖数: 1984 | 24 10/23, Crossfit 60 min, Zumba 45 min
Warmup:
400M Run
20 Air Squats
20 Knees to Elbow
20 KB Swings
20 GHD Back Extensions
Skill/Strength:
15 Minutes to collect 50 reps of any combination of pull up progressions
Tried skipping pull-up, very hard
WOD:
Every Minute on the Minute for 5 Minutes:
10 Double Unders
Max Reps Ground to Overhead (45#)
Rest 2 Minutes
Every Minute on the Minute for 5 Minutes:
5 Box Jumps (24/20)
Max Reps Back Squat (45#/35)
Rest 2 Minutes
Every Minute on the Minute for 5 Min... 阅读全帖 |
|
s****e
发帖数: 1984 | 25 10/24, Crossfit 60 min, Pilates 45 min
Warmup:
3 Rounds:
20 Med Ball Slams
20 KB Split Snatch (10/arm)
Strength:
10 Minutes to Establish 1RM Press (65 lb)
10 Minutes to Establish 1RM Push Jerk (80 lb)
WOD:
Nancy (20 Minute Cap) – 5 Rounds:
400M Run
15 Overhead Squats (45 lb) |
|
s****e
发帖数: 1984 | 26 10/25, Crossfit 60 Min
Warmup:
3 Rounds:
10 Pike Pushups
10 Good Mornings
Run 400-800 meters with odd-shaped object (10 pound med ball)
Skill/Strength:
Strongman Stone Technique Part 1 & 2: Accumulate 10 reps with heaviest stone
possible (65lb)
Burgener Warmup
Hang Power Snatch 2 / 2 / 2 / 2 / 2
WOD:
5 Round – 90 seconds of work, 30 seconds of rest:
20 Double Unders
7 Pullups
Max Rep Hang Power Snatch (55lb) |
|
s****e
发帖数: 1984 | 27 10/26, Crossfit 60 min, jogging 60 min
Warmup:
40 Rings Rows
40 Wall Balls
40 Walking Lunges
Strength:
20 Minutes to Establish 3RM Deadlift
(75/105/135/145/155)
WOD:
For Time (20 Minute Cap):
10 HSPU / 5 Rope Climbs
8 HSPU / 4 Rope Climbs
6 HSPU / 3 Rope Climbs
4 HSPU / 2 Rope Climbs
2 HSPU / 1 Rope Climb
爬绳子累死我了，胳膊快失去知觉了，到最后怕爬太高了危险，就只能爬一半。回家一
看，腿上鲜血淋漓，伤痕累累。HSPU不敢做，心理上害怕。pike pushup蒙混过关. |
|
s****e
发帖数: 1984 | 28 10/27, resting, rope climb Friday totally distroyed me
10/28, resting,
10/29, resting.难得休息了三天！周一在家大扫除，等着Sandy.把家里冰箱地板一通
擦，然后洗衣服洗床单，接了一浴缸的水，煮了四十多个茶鸡蛋。很幸运，飓风过去没
停电。在家一通大吃。
10/30， walking 30 minutes. 在小区里走了一圈， 看看飓风过后的damage.很多家的
siding都给吹下来了，大树小树倒了一堆，但都没有什麽损失。
10/31， 今天gym开门，早晨五点半出门，很多路封了，街头没有红绿灯，警察一大早
站着指挥交通。Crossfit 60 minutes.
Warmup:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Conditioning:
30 Ball Squats to Box Jumps
Power:
Every Minute on the Minute for 5 Minutes: 2 Power Snatches at 60% 1RM... 阅读全帖 |
|
s****e
发帖数: 1984 | 29 11/1, Crossfit 60 minutes
Warmup:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength:
Back Squat
75% x 5 (65LB)
80% x 5 (85LB)
85% x 5+ (95LB)
WOD:
3 Minute Tabata Intervals:
Russian KB Swings
Reverse Walking Lunges with Dumbbell
KB Upright One-Handed Row
Box Step-ups with KB
Abmat Situps |
|
s****e
发帖数: 1984 | 30 11/2, Crossfit 60 minutes, jogging 60 minutes
Skill:
Muscle Up Progressions
WOD:
In Any Order:
10 Muscle Ups
100 Push Press (35 LB)
1000m Row
100 Push Press 以后胳膊就抬不起来了。今天公司来电了，回去上班，闷了中间去跑
了一小时。 |
|
s****e
发帖数: 1984 | 31 11/6, Crossfit 60 minutes
Warmup:
500m Row
5 ring dips
Strength:
5x3 Snatch Grip Deadlift (45/65/85/95/105)
5x3 Hang Power Snatch (45/55/65/65/65)
5x3 Hang Squat Snatch (35/45/55/55/55)
WOD:
‘The Chief’
5 Rounds of 3 Minute AMRAP – 1 Minute Rest Between Each Round:
3 Power Cleans (55)
6 Pushups
9 Air Squats |
|
s****e
发帖数: 1984 | 32 11/7, Crossfit 60 minutes
Warmup:
20 Situp
20 Squats
Strength:
Find 1RM on Push Jerk (35/45/55/65/75/85) tried 90, failed
WOD:
12 Minute AMRAP:
3 SDHP (55#)
5 Box Jumps
7 Toes to Bar
Immediately Followed By:
100 Double Unders
100 Burpees (累瘫了。弄得我差点儿吐了。生平最恨burpees!!!) |
|
s****e
发帖数: 1984 | 33 11/9, Crossfit 60 minutes
Warmup:
Dynamic Warmup
Skill:
Handstand Practice (still couldn't get up :(
Double Under Practice (up to 70 double under without stopping)
WOD:
Miracle Mile:
400m Run
25 KB Swings
200m Farmer’s Walk
200m Waiter’s Carry
25 Box Jumps
200m Sprint
200m Walking Lunges
25 Burpees
400m Med Ball Run |
|
s****e
发帖数: 1984 | 34 11/12, Crossfit 60 minutes, jogging 50 minutes
Warm Up:
20 Back Extensions
20 Box Jumps
20 Situps
20 Empty Bar Hang Bear Complex (Clean, Jerk, Back Squat, Jerk)
Veteran’s Day HERO WOD:
‘Glen‘
30 Clean & Jerks (45#)
1 Mile Run (did 1600M row instead)
30 Toes to Bar
1 Mile Run (1600M row instead)
100 Burpees
为毛又是burpees呢？ |
|
s****e
发帖数: 1984 | 35 11/14, Crossfit 60 minutes
Warm Up:
30 Air Squats
30 Push Ups
30 Split Jerks (Jumping Lunges)
10 GHD Situps
Strength:
1RM Squat Clean & Split Jerk
(45/55/65/75/80)
WOD:
Helen – 3 Rounds for Time:
400m Run
21 KB Swings (24/16)
12 Pullups |
|
x*******u
发帖数: 1180 | 36 Haha, you guy are such hard cored amateur ! The feeling of tingling has
been diminishing pretty fast after I started the WOD. Hey, thanks for the
explains! I just hate the afterward feeling~ such as nauseating! |
|
x*******u
发帖数: 1180 | 37 08/16/2012
400 m run+ 10 min stretch as warn up
Dead lift
5-3-1-1
95lb-115lb-125lb-135lb
WOD
AMRAP in 15 min
2 SDHP
2Burpees
200 m run
4 SDHP
4 Burpees
200 m run
Score=# of completed Run
5 rounds + 18 ( 45lb) |
|
x*******u
发帖数: 1180 | 38 08/27/12
Morning work out
Back squat 3-3-3-3. 55-75-85-90-85lb
WOD
Air squat 50,40,30,20
Renegade row pushup 20,15,10,5 ( 15lb dumbbell )
Finished 15:02 |
|
s****e
发帖数: 1984 | 39 MM看着很fit, crossfit多久了？我这个星期刚去on ramp, 下星期可以去group class
了。是不是全国的WOD都一样？那我就和你练一样的了。你觉得一周去几次比较好？
★ Sent from iPhone App: iReader Mitbbs Lite 7.56 |
|
x*******u
发帖数: 1180 | 40 我体脂还是太高了。版上濑濑，波波，紫苏，都是喷鼻血型的。
我做crossfit 有三个月了。如果你底子很好，可以一个星期练六天， 休息一天。 如
果平时运动不多的话，先从一个星期三次做起。我头两个星期，每次都是直立走进gym
，趴着滚出来， 各种酸痛。坚持下来就好了。 每个gym的WOD都是大头教练自己决定选
什么combination，你要去上课了， 才知道当天要做什么。 所以一般来说各自的组合
都有所不同。 enjoy your work out! |
|
s****e
发帖数: 1984 | 41 恢复crossfit了？你们box只做WOD吗？我这个box每天都先来个strength,每节课都凑足
一小时。
09/19/1250-40-30-20-10KB swings (20lb)AB mat situpsSlam balls(15lb)Finish:
29:56 min
★ Sent from iPhone App: iReader Mitbbs Lite 7.56 |
|
Y****I
发帖数: 309 | 42 任何水平都可以去，所有的wod都可以根据自己的水平scale。我自己断断续续1年了，
现在还经常scale down。注意不要受伤。xfit是效率最高的健身方式，每天一个小时再
牛的人也会累的躺在地下猛喘。。。100～200的月费物超所值。最好找当地口碑比较好
的健身房。 |
|
t****a
发帖数: 52 | 43 呵呵，谢谢。
今天中午fasting状态tabata了4组，出汗不少，排水上称给自己点动力
下午的wod似乎又能减不少水膘
Push Press
5-5-5-5-5 Use heaviest weight possible
“Death By”
With a continuously running clock perform:
1 Thruster, 95/65 lbs and 1 Double Under in the first 1 min
2 Thrusters, 95/65 lbs and 2 Double Unders in the second 1 min
3 Thrusters, 95/65 lbs and 3 Double Unders in the third 1 min …
Continuing this forever until until reps cannot be met on according minute. |
|
r*******1
发帖数: 2026 | 44 提点建议
记wod的时候，记自己的成绩就行了
比如:
box jump你用的是30in还是24in，我矮子都用20的
7rounds for time:你几分钟做完的 |
|
t****a
发帖数: 52 | 45 哦，同好啊。我一般都不记成绩，只记oly lifting的PR和各种girl/hero wod的成绩，
下个月回国工作就没得练xfit了。 |
|
s****e
发帖数: 1984 | 46 我和你一样也不记。主要是到家就忘了。oly lifting 也常忘重量，回来还得想想挂了
几个餅从新算。回国找个gym自己练吧。
哦，同好啊。我一般都不记成绩，只记oly lifting的PR和各种girl/hero wod的成绩，
下个月回国工作就没得练xfit了。 |
|
|
|
M**u
发帖数: 10158 | 49 我跑我这里的wod trail，没6-7 mile到一个town就有自动供水的 |
|
M**u
发帖数: 10158 | 50 我今天早上在wod trail看到好几个mm都是淋透了。。。 |
|
