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Rurik Harrgath

What was your WOD (Workout of the Day) today?

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Let's stimulate some activity in the Cross Training forum.

 

What was your WOD today?

 

We did a Front Squat AMRAP for 8 minutes that looked like this:

10 Front Squats @ 45

10 Front Squats @ 65

10 Front Squats @ 75

10 Front Squats @ 95

10 Front Squats @ 105

10 Front Squats @ 120

10 Front Squats @ 135

And then as many Front Squats as you could at 225/145 but I crapped out at 37 reps because I accidentally jumped two rounds in my enthusiasm.  There were two strength divisions for advanced/beginner and I'm still 'checking my ego at the door' and taking the beginner route.

 

For conditioning we did an AMRAP in 20-minutes of:

5 Strict HSPU

15 Box Jumps

10 HSPU (strict, kipped, or handstand hold)

2 Rope Climbs or 10 Ring Rows

and 15 Burpees with a 6" jump.

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Oh, love the topic!

 

Today I'm apparently doing this, as a beginner:

 

AMRAP

5 Turkish Get Ups

7 push ups (yay!)

14 sit ups

 

as for skill we'll work on pistol squats (my theory is that people that can do that actually use some cheat codes :P The gravity is too heavy on my butt...)

 

Btw, Rurik the Ranger, epic beard! Is it really you on the picture?

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That's definitely me this past summer.  Admittedly my beard is a bit longer than that, and has been much much longer, but for the most part that's how I look all the time... maybe minus the suit, and the sunglasses when not appropriate!

 

I actually did my first Turkish Get Ups last week and honestly really enjoyed them.  It's a different kind of pace and exercise that I had never done before nor seen done before.  Hopefully you enjoy them as much as I did.

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oooh, I like this thread! 

 

Yesterday was one of those *yay* days, y'know where you walk in and the nervous knot in your stomach turns to butterflies of excitement?

 

5RM dead lift,  aim for +#10 from last week

(4reps @ #215 +1 for good measure. Almost nailed 5!)

 

MetCon

4 rounds:

2 minutes rowing (max meters)

1 minute pull ups  

 

(1935m + 48 pull ups)

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Today is programmed as a light/active recovery day.

 

3 sets of:

-Single leg glute bridges x 10 w/ 3 second hold

-Side plank raises with feet apart x 10 w/ 3 second hold

 

15 minutes to work up to a heavy double weighted pistol or practice pistols

 

10 min EMOM of: 5 pullups and 5 wall balls.

 

For reference, yesterday was a heavy day and here's what we did:

Snatch - work up to a technical max

 

Front squat - work up to a strong single, limiting total reps to 10 or less

 

5 rounds for time of:

2 squat cleans @ 80% 1RM CL (I used 185 lbs)

1 Jerk at 80% 1RM CL

200 m run

100 burpees over the bar (lateral)

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Today we started with 10 minutes of Turkish get up practice.  I have all kinds of problems doing these.

 

Then some push jerk practice followed by a 20 minute EOMOM of:

- Calorie row (even)

- 5 push jerks (odd)

 

Doesn't look bad on paper, but surprisingly brutal.  I had to sub out the push jerks for light dumbbell pressing since I'm not supposed to be doing major overhead work right now.

 

I'm not sure how everyone else's gyms do it, but everything is always broken down into 3 skill levels.  This one for example is scaled as:

LIII: 20/15 calories, PJ @ 155/108lbs
LII: 15/12 cal, PJ @ 115/83lbs
LI: 12/9 cal, PJ or push press as appropriate
 
Almost no one does LIII, almost everyone does LII but might scale weights further down.

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5 rounds for time of:

2 squat cleans @ 80% 1RM CL (I used 185 lbs)

1 Jerk at 80% 1RM CL

200 m run

100 burpees over the bar (lateral)

 

Am I reading this right?  Did you precompute the reps or is that 500 burpees?

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Am I reading this right?  Did you precompute the reps or is that 500 burpees?

Whoops!  That should have been 10.  Thanks for the catch!

 

And, just because I'm sure you all are wondering, here's tonight's workout:

 

Back Squat – warmup 3x3 at <40%, then 10 reps to work up to a heavy single.

 

Power Snatch – work up to a technical max; no more than 10 reps with a loaded bar.

 

Clean DL – work up to a heavy single using only 3 reps total. Start a bit above your back squat weight and make relatively large jumps.

 

Open WOD 14.4

AMRAP in 14 min of:

60 Cal Row

50 Toes To Bars

40 Wallball (20lb to 10’ target /14lb to 9’ target)

30 Cleans (135/95)

20 Muscleups

 

Not gonna lie, I've got mixed feelings about doing 14.4 again...

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Not gonna lie, I've got mixed feelings about doing 14.4 again...

 

Isn't that the one that Castro said was "tough  to separate  the good from the great"? I have one friend who made it to muscle ups. Insane. 

 

Anyone signed up for the Open this year?

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Oh hell, tomorrow's workout is 14.4.  Today's followed a similar pattern.

 

Mobility Review - Olympic wall squat and triple bully.

 

Clean Practice - 5-10 minutes

 

"Barb Wire"

4 rounds for time:

- 40 sit-ups

- 30 push-ups

- 20 pull-ups

- 10 dead lifts

- Rest 3 minutes

Hard Cutoff at 28 minutes.

 

If you fail to do the first round in 4 minutes, drop all the reps by 10 (except deadlifts).  Everything scaled as appropriate.

 

It wasn't as bad as it looked on paper, but I did scale the reps down, and I subbed out sit-ups for 1:00 planks due to re-injuring a hip flexor during yesterday's rowing.

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I was super pumped to head in for the WOD tomorrow... now, I'm not so sure.

 

Back Squat

5-3-1-5-3-1-1

*E3M

5’s @ 75-80%

3’s @ 80-85%

1’s @ 85%+

 

Conditioning

"Crossfit Open Mystery Box"

Which likely means an old Open WOD but which one... nobody can say.  I just hope to heck it doesn't involve burpees.  I've hit every burpee WOD since I've been back this year.

 

I'm going to spend some time before bed and when I wake up rolling out my quads in preparation for a beat down.

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"Crossfit Open Mystery Box"

Which likely means an old Open WOD but which one... nobody can say.  I just hope to heck it doesn't involve burpees.  I've hit every burpee WOD since I've been back this year.

 

I'm going to spend some time before bed and when I wake up rolling out my quads in preparation for a beat down.

 

Aaaaaaaand today's conditioning workout was 12.1.  Burpees AMRAP for 7 mins.  So I quoted myself because I predicted that about as accurately as possible.

 

Thank the gods I PR'd on squats otherwise today would have been a write off!

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Now that's an exciting thread! Kudos to Rurik for summoning all the Crossfitters around so we don't have to scan hundreds of challenge threads. Following the thread and will return amrap asap to post my WOD

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Today was a lovely strength wave.

 

Back squat 3-2-1-3-2-1-3-2-1

Press 3-2-1-3-2-1-3-2-1

Weighted Chin-ups 3-2-1-3-2-1-3-2-1

 
Work down and across, so 3-3-3, 2-2-2, 1-1-1, 3-3-3 ...
 
Tweaked my back 2/3 through the wave and now it's killing me.  Learning injuries.
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Personally, I prefer Russian (eye level) to American (OH).

 

Totally agree with your article's comments on shoulder ROM. Watching people do sort of "KB high pull to OH" is just...  dumb. 

 

The argument I tend to regurgitate goes something like this:

Max power is required to  get your arms parallel to the ground. The top part of an OH swing is more or less follow through, added motion at the cost of much less energy. Shorter swing = more reps = higher intensity, none of  this "rest period" at the top of the OH swing. If our goal is highest effort, take the Russian route. 

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As much as Westerners are loathe to admit, the Russians usually know what they're doing,  At least when it comes to kettlebells!

 

Unfortunately I had to sleep through the Team WOD today that looked pretty excellent, but I haven't had a full night of sleep in the last week and this was my first chance to sleep through the night and day in preparing for my night shift tonight, so there wasn't a question of staying in bed.  I'm a bit disappointed I missed out on meeting more people at the box and getting in on the group picture, but I'm not sure I could have gotten through my nights without some much-needed sleep.

 

Today's WOD
Strength

Complete for time:

4x Package up meals

1x Load bag and take to truck

 

Conditioning
15 burpees (as per the Level 1 Recruits agreement between Challenges)

HSPU AMRAP

 

Seriously though, back to the box after a few nights and then business as usual.  Friday I will be signing up for 3-a-weeks so I'm looking forward to that.

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Yeah, 14.4 wasn't as bad as I remembered.  I didn't push as hard as I had the first time I did it, and ended up getting 25 more reps than last time, so there's that.  It's a wonder what pacing can do for you.

 

Though, I am very happy that I haven't had to do 12.1 in a while.  7 minutes of burpees is atrocious.  You are a beast, Rurik

 

I was out of town for the weekend, so just got back to the swing of things last night.  Here's what I did for that:

 

20 minutes, every 2.5 minutes:

3 rep back squat, working up to heavy/max

5 parallette pushups

5 strict toes to bar

 

20 minute AMRAP ladder (1st round do 1 of each, 2nd do 2, so on...)

Burpee

Shuttle run

Double under

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