Great article

7
Feb

Great article

After six years, I have lots of experiences to share that will hopefully help newer athletes and coaches get on the right path a whole lot sooner than I did. Anything that you can do wrong in CrossFit, I’ve probably done. I’m a slow learner. I usually try to break the wall that is in my way before I decide to go over or around it. So, I’ve decided to share some of my lessons learned in the hope of making other CrossFitters’ learning curves better than mine.

Read the rest of the article here – Lessons by Pat Sherwood

4 rounds
10 Kettlebell Swings
10 KB Push Press (each)
10 Box Jumps (24/20″)

Greg taking in lots of air

49 Responses

  1. Andy

    WU x 2

    Strength: Deadlifts x5: 165 – 185 – 205 – 215 – 235

    WOD / 4 rounds
    10 KBS 35#
    10 KB Push Press 35# (each arm)
    10 Box Jumps (black box)
    Time: 7:54

  2. Chantal L.

    WU x 2
    Strength 5x Front squats
    75-95-115-125-130

    WOD 4 rounds
    10 KBS (30#)
    10 KB Push Press
    10 Box Jumps (black)

    Time: 9:45

    I think this is the first time you will hear me say this, and maybe the only time, but the BJ’s were easy and I was able to do 10 in a row without stopping for fear of slipping or actually slipping!

  3. Jo

    WU x2
    Back Squat x5
    105 115 125 145 165 PR Reps
    Continued on with Daily squat at 175×1

    Wod Rx
    9:10

    I’m glad it’s not summer so I don’t have to wear tank tops or t-shirts cause I’m sure I’ll have some lovely bruises on my arms after that one.

      1. Jo

        Ya, I modified my workouts the week or so before our wedding, you can do the same. Just remind Kevin or me when it’s getting close and we’ll change up some movements if necessary 🙂

  4. Shannon

    WUx2
    Shoulder Press x5
    45-50-55-60-65(f)-65-68(x4)

    WOD 4 rounds
    10 KBS (35#)
    10 KB Push Press (25#)
    10 Box Jumps (20′)

    Time: 7:15

    I could do 35# Push Press with my right arm but not strict with left so I went down. I would have like to use 30# but I must have been blind this morning and could not find it.

    Fun WOD!

  5. Wu x 2

    Strength
    Back Squat 3′s
    90-95-100-115-130(1)

    WOD
    10 KBS
    10 KB Push Press (1 arm)
    10 Box Jumps (20″) / Forgot to add the extra 4″

    35 lbs KB

    Time: 6:28

    40 lbs or 45 lbs would be a nice weight for the next time.

    Skill of the week – Practiced 4-5 kipping pull ups (hands to chest).

    Felt a little strain on the elbows when I practiced transitions. Joanne gave me a couple good exerciece to use during warm ups, to help prepare for the mucule up when I feel up to it.

  6. Darsey

    “Mary” in hotel gym in Toronto
    Complete as many rounds in 20 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats

    I think I did 12 rounds, no pennies so I cant be sure.

  7. Tim

    WU x 2

    Strength: Push jerk x 1

    135-150-175-205-225-250f

    WOD @ 53#
    10 KBS
    10 KB Push Press (each arm)
    10 Box Jump(black box)

    Time: 7:50

  8. wu x 2
    strength – Front squats x 1
    65, 75, 85, 100(drop to fast), 100, 110(F)

    WOD : 4 rounds
    10 KBS (15#)
    10 KB Push Press (each arm)
    10 Box Jumps (12″ & 25 plates)

    Time : 7:20 (could have used 20# only 25# left next time)
    Practice skill of the week muscle up

  9. Marc H.

    Homemade Protein Bar recipe – 8 servings

    1/2 cup oatmeal
    1 1/2 cup protein powder
    1/4 cup natural peanut butter (NO SUGAR ADDED–fat drained)* I used Almond butter
    1 cup skim milk powder

    Mix all ingredients together in a bowl and add enough water to make a stiff dough
    –you will have to get your hands dirty to mix it up; it’s sticky.
    Spray an 8×8 inch cake pan with Pam and press in dough evenly.
    Refrigerate a few hours to harden, then cut into 8 – 12 bars, depending on requirements.
    Wrap bars in plastic wrap & store in fridge.

    You can adjust to your portion needs by cutting into larger or smaller bars.
    I cut mine into 8 bars and that works out to approx:
    28.5g protein
    22.5g carbs
    6g fat
    245 calories

  10. Marcel

    WU x 2

    Front Squat x 3

    135-145-165-185-205 PR for reps

    WOD

    10 KBS 35 lbs
    10 KB Push press
    10 Box Jumps 24″

    Time — 6:40

    Great job everyone!

  11. Heidi

    WU x 2

    Shoulder Press x 3
    45-50-60-65-70

    Odd….I cannot seem get beyond 70# for a 1 rep. shoulder press, but I can do 3 reps.

    WOD: 4 Rounds
    10 KBS @ 25#
    10 KB Push Press @ 25#
    10 box jumps – 20″
    Time 8:53

    No 25# KB left, so I used a dumb bell. This probably saved me some bruises on my forearm. Note to self for next time, I think I could have handled 30# on the push presses.

  12. Mat

    Tried OHS but some lower back pain put me back on the foam roller for another day

    4 rounds 45#
    10 kbs 
    10 lb push press each arm 
    10 box jumps 20 
    7:05

  13. WU x 2

    Strength: Back Squats x 1
    135-155-175-195-205- 215
    Could have kept going, but, I will save it for next time.

    WOD @ 40#
    10 KBS
    10 KB Push Press (each arm)
    10 Box Jump 24″

    Time = 7:26

    Worked on Muscle Ups. Didn’t quite get one tonight, but, I will have a strict one before the end of the month.

  14. Foam Roller work
    Worked on Muscle ups.

    WU x 2

    Strenght: Push Press X 5
    65-75-80-90-100

    4 rounds
    10 Kettlebell Swings 35#
    10 KB Push Press (each) 35#
    10 Box Jumps (20″)

    T 7:52

  15. Hannah

    wu x 2

    strength: OHS 35, 40, 45, 50 (only 4, but that is a max and I was doing 5’s

    wod with 15 lbs (light for swings, perfect for KB push press)

    8:17

  16. Heather S

    WU X 2
    Front squat 1’s
    95-115-130-145-160

    $ rounds:

    10 kbs
    10 kb push press (Rx 35# had to use 25# because of right arm)
    10 Box jumps 20″

    Box jumps much faster having practiced continuous jumps on 18″.
    Bummed about the 25# – but what can you do!?!

  17. Kerri

    Foam Roller work
    WU x 2

    Strenght: Push Press X 3
    65-70-75-80-85-90 PR for reps
    Nice sharing a rack with you Jocelyn!

    4 rounds
    10 Kettlebell Swings 25#
    10 KB Push Press (each) 25#
    10 Box Jumps (12″)

    Time – 10:31

  18. Grant

    WU x 2

    Strenght: Shoulder Press X 5
    65-75-75-75-85

    4 rounds
    10 Kettlebell Swings 30#
    10 KB Push Press (each) 30#
    10 Box Jumps (20″)

    Time – 7:27

    This was my first WOD back after 3 months away from the gym. Not gonna happen again.

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