Team Leaders
Team Stream
Team Stats
Total SparkPoints:
2,912,339
Total Fitness Minutes:
3,061,421
Apr 2014 SparkPoints:
40,780
Apr 2014 Minutes:
39,404
See Team Leaderboards
See Category Leaderboards


Advertisement -- Learn more about ads on this site.
 

team26926forum


  Team Forum
CrossFit

A Guide to Posting in Your SparkTeam Forum

  FORUM:   General Team Discussion Forum
TOPIC:   October WOD 


Search
Reply Create A New Topic Subscribe to this Discussion
Advertisement -- Learn more about ads on this site.
Author: Message: Sorting Last Post on Top


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/31/12 5:33 P

FREDDIEB30's SparkPage
Send Private Message
Reply
1RM on high hang snatch-15 min limit
85(x6,warmup)
105-125-135(power)-155F

3 sets of 10 double unders
Note: this has been best double unders performance for me. I'm getting a lot better at them.

"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


KIZZYBEAN
KIZZYBEAN's Photo Posts: 340
10/31/12 10:24 A

KIZZYBEAN's SparkPage
Send Private Message
Reply
Looks like everyone's have some great workouts here.

Happy Halloween!

We had a challenge to show up in costume at the gym or face a burpee challenge. Needless to say I was dressed up. No extra burpees for me!

We always have individual warm-up prescribed by the trainer then we do a group warm up. I don't post those here. We also always do an "after party" stretch.

WOD: for time
50 cal row
50 wallballs (10 lb ball still for me)
50 push-ups
50 sit-ups
50 box jumps (12" box for my modification)

My time 17:18 Felt like my arms were going to fall off, lol. Push through breaking things into 5's and 10's. As my trainer says just keep moving even if it's at a crawl. Slowest in the class, pretty normal for this 55 yo working out with 20 & 30 yo's. They are great cheerleaders and really support me to finish every time. LOVE CROSSFIT!!!!

Obstacles are those frightful things you see when you take your eyes off the goal.


 current weight: 172.0 
 
215
200
185
170
155


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/30/12 10:54 P

FREDDIEB30's SparkPage
Send Private Message
Reply
10\25\12
Warmup:

Various Stretches

100 single unders

Sampson stretch

Push-ups

Overhead squats w/broomstick

Bergoner warmup x2


1) 7 X 2 Hang Squat Snatch

65-75-85-95-105-115-125


2) 5 X 3 Snatch Pull @ 120% of 1RM

125-165-165-165-165

10/29/12
Warmup
Various stretches
Sit-ups
Push-ups
Dips
Overhead squats
Front squat w/ 3 sec pause
85-105-135-155-175-185
For time:
30-20-10
DB thrusters 15 lb
Ring rows
Single unders x2
Time: 10:29

10/30/12
Heavy 3 rep push jerk
155-175-195

Single unders
10x50=1000

"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


FABCROSSFITMOM
FABCROSSFITMOM's Photo SparkPoints: (6,277)
Fitness Minutes: (6,205)
Posts: 393
10/30/12 10:53 P

Send Private Message
Reply
For time:

Run 500 meters
30 bench press (20 lbs)
Run 1000 meters
20 bench press (20 lbs)
Run 2000 meters
10 bench press (20 lbs)

Time: 34:30

My gym has the cardio machines all upstairs and the weights on the main floor so I had to run up and down every time so some of my time was spent doing that, but whew! I was glad to be done. I managed to run a short time at 7 mph but most of it was at 6. I walked part of the last run.

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
155.5
142
128.5
115


KIZZYBEAN
KIZZYBEAN's Photo Posts: 340
10/30/12 1:38 P

KIZZYBEAN's SparkPage
Send Private Message
Reply
Because of the storm the gym was closed this am, but opened for noon class. Luckily I have flexibility at work and could go.

Strength - Snatches 3-3-3-3-3 (I was unable to do to over head lifts for months due to limited shoulder rotation and flexibility. Presistance paid off and I can now do them. PR for me at 49 pds - could have gone heavier but then would have had to push it overhead so stayed with 49 for weight to work on the movement)

Metcon - 3 rounds for time: 30 double unders, 20 KB swings, 10 toes to bar ( my modifications - can't do double unders yet so triple the # = 90 single unders, KB busy so had to take a lighter weight 15lb - still gave me a burn, and I do knees to belly) My time 7:20.

Felt great to take the time to go rather than just blow off working out today. This is what's going to help me lose weight.

Kizzy

Obstacles are those frightful things you see when you take your eyes off the goal.


 current weight: 172.0 
 
215
200
185
170
155


XFITSTRONG
XFITSTRONG's Photo Posts: 608
10/30/12 5:55 A

XFITSTRONG's SparkPage
Send Private Message
Reply
15 min AMRAP

100 m sprint
10 pullups (use the blue band during AMRAPS so I can crank them out)
10 slam balls (20 lbs)

I did 4 slamballs shy of 8 rounds. Arms were like JELLO at the end!


 current weight: 9.2  over
 
10
5
0
-5
-10


KIZZYBEAN
KIZZYBEAN's Photo Posts: 340
10/29/12 8:37 A

KIZZYBEAN's SparkPage
Send Private Message
Reply
New here - loving crossfit.
Monday's WOD: Strength - shoulder press 1-1-1-1-1
(I PR'd at 63 pds. Come a long way from just the PVC bar when I started)

Metcon: 150 Burpees for time
(I struggle with burpees and have to modify by stepping back rather than hopping and stepping up. Still completed the workout - 19:53 mins) emoticon

Obstacles are those frightful things you see when you take your eyes off the goal.


 current weight: 172.0 
 
215
200
185
170
155


XFITSTRONG
XFITSTRONG's Photo Posts: 608
10/27/12 6:34 P

XFITSTRONG's SparkPage
Send Private Message
Reply
Easy one today..

21-15-9

Wall Ball Shots (12 lb)

Butterfly Situps

Just under 5 minutes....

I hope we get a break from the shoulders next week! I'm hurting!


 current weight: 9.2  over
 
10
5
0
-5
-10


XFITSTRONG
XFITSTRONG's Photo Posts: 608
10/27/12 6:44 A

XFITSTRONG's SparkPage
Send Private Message
Reply
Yesterday we did 21-18-15-12-9-6-3:

Sumo Dead lifts (54 lbs).... (these are one of my favorite lifts)

Push-ups with hands off the ground at the bottom. (not sure what the purpose of the hands off the ground were, but I just go with the flow.... :) )

Around 18 minutes for me.... I'm a slow poke and always forget to look at the clock.




 current weight: 9.2  over
 
10
5
0
-5
-10


FABCROSSFITMOM
FABCROSSFITMOM's Photo SparkPoints: (6,277)
Fitness Minutes: (6,205)
Posts: 393
10/26/12 6:45 P

Send Private Message
Reply
I'm impressed, Teacher! I did that WOD on Tuesday, with the real distances, and finished in a little under 40 minutes.

My WOD:

For time, 5 rounds of:
12 push press, 20 lbs
40 meter shuttle runs (4x10)
8 hang cleans, 20 pounds

I finished in 8:17. Then felt dumb going to leave the gym after that short a time and went to do a little cardio on some machine I've never used before. My next WOD will be on Monday. Woohoo, I made it through my first week!

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
155.5
142
128.5
115


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/26/12 12:11 P

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
keep it mom!

WOD- well..I totally read the WOD wrong, and in my peabrain figured out the meters wrong..lol..it was SUPPOSED to be
1600m run rest 3 min
1200m run rest 2 min
800m run rest 1 min
400m run....totals 3 miles...lol
WHAT I DID
2 mile run, rest 3 min
1.5 mile run rest 2 min
.5 mile run rest 1 min
.25 mile run ...yeah..total 4.25

oh well...so I ran for 50 minutes...lol


 current weight: 155.0 
 
180
172.5
165
157.5
150


FABCROSSFITMOM
FABCROSSFITMOM's Photo SparkPoints: (6,277)
Fitness Minutes: (6,205)
Posts: 393
10/25/12 3:02 P

Send Private Message
Reply
For time:
Run 1000 meters (6:34)

Dumbell Tabata Thrusters, 10 pounds (6)

Looks like I have plenty of room for improvement! lol

Heather

Goals (start date 10/25/12):
10 pounds lost - 12/10/12
20 pounds lost - 01/21/13
30 pounds lost - 03/11/13
40 pounds lost -
50 pounds lost -
Final goal -



 current weight: 136.6 
 
169
155.5
142
128.5
115


COACH_CUJO
COACH_CUJO's Photo Posts: 959
10/25/12 11:19 A

COACH_CUJO's SparkPage
Send Private Message
Reply
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

28:06 at 210lbs

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


 Pounds lost: 12.5 
 
0
6.25
12.5
18.75
25


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/25/12 7:51 A

FREDDIEB30's SparkPage
Send Private Message
Reply
Warmup:

Various Stretches
100 single unders
Sampson stretch
Push-ups
Overhead squats w/broomstick
Bergoner warmup x2

1) 7 X 2 Hang Squat Snatch
65-75-85-95-105-115-125

2) 5 X 3 Snatch Pull @ 120% of 1RM
125-165-165-165-165

"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


PRINCESSREMPEL
PRINCESSREMPEL's Photo Posts: 908
10/25/12 7:16 A

PRINCESSREMPEL's SparkPage
Send Private Message
Reply
Tuesday WOD

split Jerk
3-3-3-3 75, 85, 95, 105#

Shoulder press
8-8-8 65, 55, 45# (shoulders were far too tired!!)

Wednesday WOD
High bar back squat
3-3-3-3-3 115, 135, 150, 155, 160#(PR)

OH Lunge
16-16-16 (8/leg) 45, 50,60#

Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


 Body Fat %: 167.8
 
167.8
130.35
92.9
55.45
18


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/24/12 5:44 P

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
WOD- 1000m row (5:29)
Tabata DB Thrusters
12# DB 10-9-8-7-7-7-6-6 I should have went for the 15's or 20's I think..next time

Shoulders, 30 min cardio


 current weight: 155.0 
 
180
172.5
165
157.5
150


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/23/12 6:49 P

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
Monday- WOD- 3 rounds
800m run
50 squats
40 situps
30 pushups
10 pullups

37 minutes

Tuesday- Killer Leg workout..high reps...15 min HIIT


 current weight: 155.0 
 
180
172.5
165
157.5
150


PRINCESSREMPEL
PRINCESSREMPEL's Photo Posts: 908
10/20/12 12:41 P

PRINCESSREMPEL's SparkPage
Send Private Message
Reply
Hello- I haven't posted my WOD's at all for a long time in seams.

Today was Lynne....I think .

bench press and pullups. 5 rounds
I did 93# and got 8 reps
Pullups I used a band- a smaller band but got 3 reps only.

Today will also be a long run day for me...maybe 4 miles

Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


 Body Fat %: 167.8
 
167.8
130.35
92.9
55.45
18


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/19/12 8:18 P

FREDDIEB30's SparkPage
Send Private Message
Reply
Health-e-Claire,
I know I'm late but AWESOME job on the PRs on 10/11!

"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/19/12 8:14 P

FREDDIEB30's SparkPage
Send Private Message
Reply
I've been sucking at tracking lately: here is the last few days.

10/15/12
1.01 mile run 13:31

10/18/12
1.13 mile run 15:56

10/19/12 lots of free time today
Warmup:
Sampson stretch
Situps
Pullups
Jump rope
Burgener warmup


Run 1.06 miles 1:36
Walk/sprint intervals
300 calories

Snatch work
85(x6)-105(x4 hang snatch)-115(x3 hang snatch)

Clean & Jerk work
115(x5 hang)-85(x6 hang)

Isabell
30 snatches for time:
105 pound
4:29




"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/17/12 10:11 A

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
yesterday was cardio day for me

today WOD- Squats, DB swings, pullups in the following rounds
64/32/16
50/24/12
32/16/8
16/6/4

9 minutes of sucking wind

30 min cardio


 current weight: 155.0 
 
180
172.5
165
157.5
150


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/15/12 6:22 P

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
WOD- 7 pullups, 11 thrusters 65#, 14 TTB
AMRAP 20 min- 5 rounds

shoulders, bi's, abs, and 100 squats


 current weight: 155.0 
 
180
172.5
165
157.5
150


HEALTH-E-CLARE
HEALTH-E-CLARE's Photo SparkPoints: (40,616)
Fitness Minutes: (64,736)
Posts: 4,190
10/12/12 10:18 A

HEALTH-E-CLARE's SparkPage
Send Private Message
Reply
10/11 Skills Day

I decided that I wanted to PR my Cleans and Deadlifts
Clena: Previous one rep max: 97.5# - NOW- 105
Dealifts: Previous one rep max 165#: NOW 215
Yes, a 50# PR

It was nice there, were only 2 of us working on skills, plus one coach and and our 17 year old athlete that made it to the Crossfit Games Gauntlet this year. It was nice to have that kind of support, encouragement and advice.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


 April Minutes: 0
 
0
500
1000
1500
2000


HEALTH-E-CLARE
HEALTH-E-CLARE's Photo SparkPoints: (40,616)
Fitness Minutes: (64,736)
Posts: 4,190
10/12/12 9:49 A

HEALTH-E-CLARE's SparkPage
Send Private Message
Reply
10/10

10 Thrusters
50 Double Unders
8 Thursters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrustesr
20 Double Unders
2 Thrusters
10 Double Unders

After the workout I decided I didn't picka heavy enough weight (65#) but I did finish first at 6:45

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


 April Minutes: 0
 
0
500
1000
1500
2000


MINDFULL
MINDFULL's Photo SparkPoints: (13,965)
Fitness Minutes: (6,165)
Posts: 912
10/10/12 7:45 P

MINDFULL's SparkPage
Send Private Message
Reply
100 squats
20 push ups
50 JJ (jumping jacks)
75 squats
20 push ups
50 JJ
50 squats
15 push ups
50 JJ
25 squats
10 jump squats
15 push ups

Edited by: MINDFULL at: 10/10/2012 (19:47)
Rhiannon

10% Goals
272 -Start Weight
243 - 12/08/10 (241.2)
219 -
197 -
177 -
159 -
143 - Goal!!!


 Pounds lost: 9.4 
 
0
18
36
54
72


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/10/12 4:34 P

FREDDIEB30's SparkPage
Send Private Message
Reply
Warmup:
Pushups
Situps
OHS
100 single unders x 2

Push press
3-3-3-3-3-3-3

135-145-155-165-175-185-195(PR)

"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/9/12 11:53 A

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
Good to see ya MOMMA Amanda!

WOD- 3RFT
10 situps
10 pushups
15 back ext
800m run

21 minutes

Back workout
40 min cardio


 current weight: 155.0 
 
180
172.5
165
157.5
150


MSUAMANDA13
MSUAMANDA13's Photo Posts: 262
10/9/12 10:01 A

MSUAMANDA13's SparkPage
Send Private Message
Reply
It's been a while and I see a lot of new people! Yay!

Yesterday I did:
5-4-3-2-1 cleans
95-115-115-125-145(pr)
then:
4RFT:
200m Run
15 Push Press, 64#
15 Box jumps, 21in
Time: 11:24

Today I did:
Clean&Jerk work at 95-115-120-100 (Outlaw) and Back Squat work @ 115 then stopped to do the WOD because I was running short of time.
3RFT:
500m Row
75 DU
Time: 13:42




 current weight: 130.0 
 
170
160
150
140
130


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/8/12 6:07 P

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
3 mu- subbed 3/1 pullups and dips..so 9 pullups, 9 dips
4 hspu progressions
8 DB swings with 30# DB

15 minute AMRAP= 5 rounds

shoulders, bi's and 10 min Stepper



 current weight: 155.0 
 
180
172.5
165
157.5
150


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/8/12 8:55 A

FREDDIEB30's SparkPage
Send Private Message
Reply
It was raining today at my gym (i work out in my backyard). So today I did a dumbells workout in my living room. I normally avoid this due to everyone sleeping at 5am and lack of space.

Warmup:
OHS with broomstick
10 pushups
10 situps
Various stretches

Workout:
100 dumbbell thrusters for time
2 15 pound dumbells
9:50

Was shooting for under 10 minutes. Next time I do this I will either raise weight or shoot for under 9 minutes. Broke it up into 4 sets of 15 then 4 sets of 10.

"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/6/12 10:05 A

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
12 min AMRAP
10 thrusters with 15# DB's
5 pullups

7 rounds

ABS
20 min HIIT


 current weight: 155.0 
 
180
172.5
165
157.5
150


FREDDIEB30
FREDDIEB30's Photo SparkPoints: (13,171)
Fitness Minutes: (11,561)
Posts: 225
10/4/12 9:38 P

FREDDIEB30's SparkPage
Send Private Message
Reply
1.46 miles. Did 1 mile non stop. Went into 30 second intervals after that.

"Sweat is fat leaving the body"


 current weight: 313.5 
 
321
295.75
270.5
245.25
220


HEALTH-E-CLARE
HEALTH-E-CLARE's Photo SparkPoints: (40,616)
Fitness Minutes: (64,736)
Posts: 4,190
10/4/12 4:22 P

HEALTH-E-CLARE's SparkPage
Send Private Message
Reply
Yesterday: 5 Rd for Time
(large class and we had six teams of two, and you couldn't move onto the next move until both teammates were had completed it... paired with someone of similar strength)

50 D/U
35 Core Moves
20 yard Overhead Weighted Walk

Time: 22.03

Individually think I could have gone faster, because I can complete double under and my partner was does single (x3). She did push me to Rx on the weighted portion @ 95#, which I'm proud of since you brought the bar overhead by a clean and push/jerk and my previous one rep max on cleans was 97.5#

We were also the second team to finish and were only one minute behind the former marines, and finished ahead of two other all male teams! Coaches were giving us tons of praises as we were pushing through this workout.

I'm really excited to get back to 4-5 days of crossfit a week.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


 April Minutes: 0
 
0
500
1000
1500
2000


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/2/12 11:55 A

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
Hellloooo- is anybody out there??

WOD- 5rft
500m row
15 bench press @70#
19 min

Leg focus- squats, leg ext, one legged presses

20 min HIIT



 current weight: 155.0 
 
180
172.5
165
157.5
150


PHYSEDTEACHER
PHYSEDTEACHER's Photo Posts: 411
10/1/12 6:15 P

PHYSEDTEACHER's SparkPage
Send Private Message
Reply
woot woot..the first one!..lol..

WOD- 5 RFT
3 pullups
5 pushups
5 ttb
10 squats
400m Run

19 minutes


 current weight: 155.0 
 
180
172.5
165
157.5
150


 
Page: 1 of (1)  
   
Report Innappropriate Post

Other CrossFit General Team Discussion Forum Posts


Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x26926x50195226

Review our Community Guidelines