An experiment
February 23, 2010
Recently, some people have been taking a long time to complete the warm-up. It’s only 10 reps of each exercise for 3 rounds. So, as an experiment, let’s see how many rounds you can do in 10 minutes when it’s the workout of the day.
AMRAP in 10min of:
10 Overhead Squat (stick)
10 Good Mornings
10 Pullups
10 Pushups
10 Knees to Elbows
*Reminder of the stretching session tonight at 7:30pm
Sonya's preparing for the snowstorm that's coming
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Categories: WOD's
can you cancel me for this one? Im having a hard time with my pc Its all messed up
hey Kevin!!
weird you posted this workout cause I was going to ask
you to send me the warm up by email!!
do you have a copy of the advance warm up you can email me?
–
After almost 2 months off, today and yesterday at the gym were a bit brutal..
3 push ups in a row.. then break.
It’s easy to fall off the waggon!! I’m happy to be signed up in a gym again.
This is the perfect workout for me tomorrow!!
actually, what could I do tomorrow instead of pull ups and knees to elbows?
i can do a few pull ups and knees to elbows, but the machine i can use, the bar is coated with a plastic vinyl kinda thing, and i dont have chalk yet.
Hey Kevin, Can you please cancel me for tomorrow at 4:15. This is the first time I have cancelled so Im not sure how to unschedule on the calendar or if I have too. Thanks.
Try some dumbbell swings and situps.
But ya, get some chalk!
I’ll email ya that adv. warm-up.
First time going in at 6am, wakes you up!!
Part 1 of 2 done
CFWU X 2
Strength Front Squat 5-5-5-5-5
45-55-65-75-85
AMRAP in 10 min (for Paleo Challenge)
5 push ups
10 sit ups
15 squats
4 + 10 sit ups
(double what I did for intro class)
Hi Kevin,
Could you cancel my 6h30 spot. I’m there at 4h15.
Thanks
Hi Kevin, I have to cancel my 4:15 today sorry about that.
Cat
Well, you guys are boring today!
Nobody is excited about doing the Warm-up in a 10min AMRAP??
I know I am excited about it!
Well i didn’t do this WOD but doubled on yesterday’s and CF Total.
Mobility plus some HSPU’s and DU’s.
CF Total:
Deadlift: 235, 255, 275, 295(pr by 30!) 275 felt good so I tried for 295 – alittle ugly but I got it up and didn’t hurt myself
Shoulder press: 95, 105, 115 120 (PR by 5) finally got 120!!! at last!
Backsquat: 185, 205, 225, 245(PR by 40) felt pretty good!
Total : 660! that’s a 105 lbs increase since almost 2 months ago I think.
Then WOD:
50 wall ball (12 – heaviest ball there
40 DU’s
30 KBS (45)
20 Overhead lunges (45)
10 box jumps
Time: 6:20
Wish I could have done this one as prescribed. Hope everyone is having a great tuesday!!!
Congrats on the 105 pound (roughly 20%) increase!
Thanks! For the longest time I thought I was falling behind everyone back at the Gym and maybe I am but not as much haha!
wupx2
strength x3- overhead squat
15-30-45-50-45(worked on form)
amrap in 10 min
10 OHS
10 good mornings
10 pullups(red)
10 pushups(knees)
10 sit ups
4+10 pushups
CFWU x 2
Strength – Front Squat
5-5-5-5-5
125-135-145-155-155
WOD – AMRAP in 10 mins of
10 Overhead Squats
10 Good Mornings
10 Pullups
10 Pushups
10 Knees to Elbows (first with bar than rings than situps)
3 Rounds plus 5 Pullups
CFWU x 2 (with one set of ring dips to try them out. Nice – but much harder than regular dips)
Strength – Back Squat (5s)
135-185-135-225-225
At the 185 Kevin told me to spread the feet wider and my hips were tight, so I just dropped some weight to stretch out. 225 felt easy, but the warm up was ending so I just added 5 more to get the WOD in.
WOD – AMRAP in 10 mins of CFWU
4 rounds plus 7 pull ups. I was pacing for 5 rounds with tonnes of time to spare until I just DIED on pullups. Will need to work on these!
Looked at the bulletin board for the info from Crossfit Seattle. Seeing the Black/IV/Elite levels was very motivational. I’m off the standard, by a long shot in most cases, but it will be fun to see how long it will take to check off a few of the items!
Funny.. I was thinking about doing the same thing… as it seems I have the same problem with my members. 15 mintues after and they only have one round in. A lot of talking, not anough pulling
Give it to them!
LOL!!! :0). I like your style!!
Raced with Kevin for one round of the warm up. I lost by 1 second with 1:01
Skipped the strength and worked on muscle ups
AMRAP in 10min of:
10 Overhead Squat (stick)
10 Good Mornings
10 Pullups
10 Pushups
10 Knees to Elbows
6 rounds + 8 pull ups
Did 50 overhead lunges with 20lbs med ball.
It was a tight race!
Part 2 of 2 for the day done!!
CFWU X 2
Strength Deadlift 5-5-5-5-5
35-55-75-125-175
WOD – CFT (for Paleo Challenge)
Shoulder Press 95-105-125
Backsquat 185-215-235 (PR, previous 145)
Deadlift 225-275-295 (PR, previous 145)
CFT = 655
Push Press 1RM –> 95-115-135-155
My shoulders are feeling really weak so I stopped before getting hurt!
WOD modified:
10 squats
10 GM
10 SDHP
10 pushup
10 v-snaps
Around 8 rds.
Weird and scattered warmup that included air squats, pushups and samson stretch
WOD at PRS:
4 Rounds
12 Front Squats (65lbs)
12 Back Extensions
12 Push Press (65lbs)
1 minute rest
Today’s workout solidified why I love and need crossfit. I hate working out by myself and could not push myself to my limit. Hopefully I will see you all tomorrow.
Whoa now! How did that 1 minute rest get in there?? I didn’t write that on your paper…
I know. I suck with no one yelling at me.
Warm Up x 2
Strength: Cleans @ 3 reps.
45-50-50-55-65
WOD: 10 Minutes for AMRAPS
10 OHS
10 Good Mornings
10 Pull Ups (green band)
10 push ups
10 knees to elbows
4 rounds + 5 good mornings
Congrats on your 3 REAL pullups!!!
Yay Heidi!!! Congrats!!
CFWU x 2
strength x5- shoulder press – slowly adding over head movements
45-65-75-80-95
amrap in 10 min
10 OHS
10 good mornings
10 pullups(red)
10 pushups(knees)
10 sit ups
4+8 pull ups
WU – 15 min on treadmil (increased height)
wod as many in 10:00:
10 ohs (9lbs)
10 good mornings (9lbs)
10 (pull ups)/dumbell swing (35#)
10 push up
10 knees to elbows/sit up
= 3 rounds
gillyon I know what u mean, I miss the yelling!!! It’s not the same , but I feel kinda connected to you guys even up here. I felt great after the workout,
thanks.
Now what to do today…
Nice work!