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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 05-10-2006, 04:54 AM   #1
bill fox
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Since I'm in on Eugene's challange, and I don't do the WOD unless it by chance fits in with my plan that day, I'm going to post a log here. Goals are 35 6/1, 40 7/1, 45 8/1 and 50 9/1.

5/1

test - 31 kipping pullups (PR)

5/2

120 L-sit pullups (alternated rings and bar every 5 reps)
100 24kg KB swings
untimed

5/3

WOD

10x
10 ring dips
10 pullups

done at gym so regular dips 13:42 (as I recall, my journals at work) This was the day of Neill's prank.

5/4

Jumping/lower body exposiveness, however you want to say it, is my clear weakness. So in the spirit of work your weakness:

100 plyo jumps 18" box
75 tuck jumps
50 broad jumps (4')
25 lunge jumps (switching feet each jump mid-air)

13:32


5/6

Chipper

50 ring dips
50 L sit pullups
50 24kg KB swings
50 eveil wheel (from knees)
50 tuck jumps
50 ring pullups
50 double unders

34:27

5/7

25 sets of 3 wall ball shots
15' target/20lb ball

5/8

25 sets alternating

5 kipping pullups (switched grips each set)
5 20" plyo jumps

17:37

5/9

CF PHILLY

First was mandatory stupid human tricks before the clients arrived. I did a couple sets of 10 clapping pullups and a set or two of pullups switching grips at the top. Jason taped these so they could wind up here.

Group Workout was:

3 rounds (1 minute between rounds)

30sec KB swings
30sec 4' broad jump
30sec pushups

4 rounds (2 min? between rounds)

30 sec jumping pullups on ropes
30 sec thrusters w. appropriate weight ball
.21 mile run

my rounds were 2:30, 2:31, 2:34, 2:28

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Old 05-10-2006, 11:15 AM   #2
Peter Queen
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Cool, another log to read. :happy:
Very good work there Bill, very inspiring.
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Old 05-11-2006, 11:45 AM   #3
bill fox
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"High Cost of Admission"

10,9,8,7,6,5,4,3,2,1

clapping pullups
clapping pushups
24" plyo jumps

13:26

All sets unbroken. Is it bad if you can actually feel your lats getting sore on the walk back to work from the gym?
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Old 05-11-2006, 12:24 PM   #4
Tim McFarland
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I like that workout. I might try that one myself.
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Old 05-12-2006, 09:36 AM   #5
bill fox
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Between my shins from the running at Jason's and my right elbow from yesterday, just stiff, I just worked on double unders today for about 1/2 hour. I also tried the kipping knee to elbow, didn't love that. I could see how it's a good teaching tool though. I tried a few low amplitude pullups and they felt like nothing. I think the "big" stuff will really jack up the numbers.

Big chipper at home tomorrow.
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Old 05-13-2006, 11:44 AM   #6
bill fox
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workout 1 10:00 a.m.

10 rounds

10 wall ball w/ 20lb ball
100 jump rope

10:24

workout 2 2:00 p.m.

50 l-sit chins
50 ring dips
50 kneeling ab wheel

w/ 15lb vest

15:27

weighted ring dips were pathetic

(Message edited by bfox on May 13, 2006)
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Old 05-13-2006, 09:05 PM   #7
Erik Preston
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Bill, it was nice working out with you at CF Philly last week. I look forward to feeding off of your intensity--those clapping pullups were awesome--Erik
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Old 05-14-2006, 02:31 AM   #8
bill fox
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Thanks Eric - that's a great group up there.
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Old 05-14-2006, 09:19 AM   #9
bill fox
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10x

20 ball slams (20lb d-ball)
10 24kg KB swings

12:26
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Old 05-15-2006, 09:16 AM   #10
bill fox
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Angie Sort of:

100 pullups + 10lbs (all kip)
100 pushups off 18" bench
100 18" box jumps
100 decline sit ups (45ish*)

21:32
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