Lift:
Heavy Snatch1-1-1-1-1
(Last completed 1/14/10)
WOD:
'3 min max'
Box jumps 20"
Knees to elbows
Push ups
(Last completed 12/2/9)
Rest 1 min. between each max effort.
Post loads and max for each exercise and total to comments.
There will be no sessions on Saturday March 27.
Posts
20 comments:
3pm for me today ...
Nice work Jen, Rick, Tina and Kelly!
Jen - thought you had that last snatch!!
I'm doing a little survey, hopefully everyone will help. How many days a week do you train? Is it enough, too much, did you see a difference when you upped or downed your training? I've only trained twice per week for over a year, and feel really good. I know how I feel throughout the week and wonder if training more would make me feel better or worse? Thanks
I started last february with 3 days a week for the first month. After that I've been unlimited ever since. I was doing 5-6 workouts a week for a while there over the summer before football season. Since then I started strength training alot more plus crossfit so I've been getting in 4-5 workouts a week. I think if you upped to 3 days/week you'd see even better results. You'd get a wider variety of workouts in too.
45lb.(3 reps), 55(3), 65(2) 70(2): focused on form and more reps, less weight. This move is new to me and I had some trouble; tough move!
box jumps 73
abs, I did knees to chest (12), sit-ups on floor (21). Those knees to elbows are no joke!
pushups 90 reps.
Talk about fading out quick!!! 3 min of each seemed like it would never end. Good workout:)
Nick,
Where do you buy your salmon?
I'm the last person to ask because the last couple of months with work has made working out rough, but I find going 4-5 days a week i get the best results and just enough rest. Hopefully after I get this vehicle thing resolved and this academy over I get get back to summer ready. Until then 2-3 days a week will have to do
Kev, When I started at CF (one year ago tomorrow), I was only doing 2 days a week ... mainly because I was still playing soccer 2 days a week as well. So, 4 days a week of exercise seemed pretty good. After soccer finished i August, I moved to 3 days a week and I feel great and have greatly improved my overall strength and recovery. Our spring soccer season starts up again this Sunday, but I am going to stay with my 3 days a week at CF while playing soccer. I am curious to really see/feel how I will be on the field.
If life allowed more, I would ultimately like to get up to 4 days a week at CF ... but when the new box is up and we have "open gym" days, I'll be sure to take advantage of those as much as possible.
Hope that helps.
I've been training 2 days/week since August, and there have been plenty of weeks I have only made it in once. While I'm happy with my progress, I feel like I could be making much more progress if I was in 3-4 days per week, with 4 being my ideal number.
The problem is my schedule - between work, family, night events and now moonlighting on the side as an abs model, 2 days will have to do.
B - www.WildAlaskanSalmon.com
I get the Copper River King Salmon (or Chinook)...
Steve C - you need to start coming in more just so we can enjoy more of your sense of humor!..hilarious!
Kev - I train about 4-5 times a week..it's perfect!! Need to work in more strength movements and flexibility (YOGA!) in those days though.
Stepheey - Well done today with your first day of snatch!!
K-Pop/Slick#88 - great numbers on the WOD today
Greg - Your effort and determination to get better are contagious!! Well done today!!
E - Miss you brother!!
Atlee- I started with 2 days a week for a month and that was nice to ease into Cross Fit. I found myself wanting to do more so I just started 3 days a week and I really like 3 days and I do something at home on the off days.. I would like to upgrade to 4 or 5 days but having a toddler at home makes that a little hard right now : )
Nick thanks so much for you patience with me during the snatch sorry I almost took you down with the bar. I didn't mean to throw it at you haha.
Lift- 45,55,65,65, 75- need to work on the technique!!!
WOD 65 box jumps, did abmat 85, 57 push ups
Great job everyone!
Kev,
I try and train 4-6 days depending on how I feel.
I'm probally not always rested but I like the "runners high" feeling I get from working out.
I don't have a life so I don't have to many outside distractions.
Lift: 95, 115, 125, 135, 145
WOD: 192 total (5 less than last time) ... 91, 42, 59
box jumps 67
k2rings 55
push ups 108 my arms are JELLO!!!
Kevin, I started in August with 1x/wk. Added a drop-in day. Then, 3 days in Nov/Dec but 2wks later went unlimited. So, I try to do 5-6. I'm with Wayne...I like the "high" and it makes me feel like a kid. Some things I've gotten much stronger/better at. Some things haven't budged as much as I'd like. Everyday brings something new.
Lift: 65pr, 75f, 65, 65, 75f was hoping for a better lift
WOD: 198 total 82/49/67
Great job K-Pop, Steph & Greg! Way to go on your lifts!
146/64/70 rx'd
That k2e/push up combo was brutal!
Snatch
115-135-155-170(f)
First snatch session since hurting the shoulder and a 25lb pr, can't complain. Nice job 6 o clock!!
Kevin,
I started CF in August 2 days a week, the other days i was lifting 2other days on my own/trainer and run/bike/swimming. I then moved up to 3 days then to unlimited. I go to CF now 5-6 days a week feeling stronger , but prob should give myself an additional day of rest. I really enjoy the WOD'S AND DON'T like missing them.
The challenge for me now is how to incorporate my triathlon training in with CF, I am looking at the Cross fit Endurance site on how to incorporate both. I really don't want to give up my CF workouts.
WOD : Box Jumps 74, Knees2elbows-43, Pushup-61
Great work 530 crew, thanks Nick!
Kevin - I started in August with 2 days a week. At first, I was soo sore, so that was all I could handle. After a month I bumped it up to 3 days a week...and after another month I went unlimited. I do 4-5 days per week because of my work and class schedule. I feel like I spent a brief period where I didn't rest hardly at all, but I've now learned how to balance my workouts and rest, and I'm feeling really good! I think that it's hard to find a good workout/rest balance. I, too, HATE missing wods, but I figure I will catch them next time around!
As for today...
Lift - 55, 65, 70, 75 F, 75 F
The lift was totally a mental thing for me today!
WOD - 75, 35, 46
Increased my box jumps by 7 reps, k2e by 8 reps, and push ups by 12 reps from what I did last time. I also think I was only doing k2tri last time.
See you guys tomorrow! Good work 4:30 :)
The snatch was all mental for me, too!
50, 55, 55, 60f, 60 (finally)
WOD- had to do sit-ups instead of k2e and push-ups on bench still
61-87-85
Awesome job tonight Kyle aka my twin :)
Snatch
75-85-95-105(pr)
wod
63-36-49
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