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

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Old 04-17-2007, 10:01 PM   #11
Brandon Michael Enos
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I love Bar None. Im a huge KB fan, coming here after first being introduced to fuctional exercises by Dragon Door and still love the occasional KB only workout. Ill give it a try next week on one of the rest days. Im doing a 5/2 and replacing the rest days during the week with other stuff (almost all are your workouts Eugene), so I cant wait.

What are the reps for the Thusters, Burps and Jerks, and Renegades? I'm guessing 10 reps?
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Old 04-18-2007, 06:01 AM   #12
Eugene R. Allen
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Good Catch Brandon, yes 10 reps each time for each of the 3 rounds. Thanks for pointing that out.
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Old 04-19-2007, 10:46 PM   #13
Eugene R. Allen
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SWAT guys over this morning for our CF workout before some explosive entry training. I fussed with Fight Gone Bad a bit and came up with Fight Got Worse:

Row (Calories)
DB Thrusters (2 x 25)
Ring Pushups
KB Snatch (44)
Air Squat

Same format save for 6 minutes of work each set rather than 5. I managed 372 but the monster of the day was Chris who got an amazing 458. He benches over 450 and that gave him some big numbers for the ring pushups of 48, 40 and 35. There was a 346 and a 314 and then a bunch of high 200's. As always we had a couple Pukie visitations one doing the in the room gag into the bucket which brought some sympathetic spasms but another ran out and chummed the yard.
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Old 04-22-2007, 11:20 AM   #14
Eugene R. Allen
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This horror just popped into my head and while I got in my 5,000 on the C2 Stuart finished in 12:37.

Chum Bucket

Row (Calories)
Wall Ball (20)
Hang Power Snatch (65)
Ball Slam (30)

Rounds of 21-15-9 for time.

Sometimes there's just not enough air in the room.
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Old 04-23-2007, 03:04 AM   #15
Chris Stowe
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Took a crack at sensory deprivation this morning with my guys, and was glad that I did! (glad in the "fun" sense of Crossfit) My time was 28 and some change. Didnt have a stopwatch with me this morning, so went by the wall clock. Good goodness was that one nice. Arms are filled with blood, and a tad shaky. Good feeling. Do you have any benchmark times for the new ones yet, so I can see how pathetic I am? Was going to do some ring work after this one, but decided to wait until this afternoon, after our surriptitious (sp?) entry classes today. (lockpicking yipee!) Anyway, take care, wanted to let you know, it smoked my guys. Keep it up.
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Old 04-23-2007, 01:51 PM   #16
Alex McClung
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Took on "Artificial Limp" today at lunch, for 30:18. Chris, that's not much of a benchmark, but you get the idea. Bad planning on the layout, so I got unnecessary travel time added in. I'm not walking funny yet, but yes, way more metcon impact than I expected. Nice test-piece, as usual.
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Old 04-23-2007, 04:13 PM   #17
Chad McBroom
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Thanks for posting the new workouts. I've got them in my binder.
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Old 04-23-2007, 06:25 PM   #18
Connie Morreale
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heard of the filthy fifty?
i like this variation:

the dirty thirty

.30 mile run (i use a treadmill)
30 pulls on c2 rower
30 rope jumps (double unders if you can)
30 kb swings (i use 25lb dbell)
30 overhead dbell press (25 lb each hand minimum)
30 box jumps
30 pulls on c2
30 rope jumps
30 sit ups
30 back extentions
30 burpees
30 pulls on c2
30 rope jumps
30 walking lunges

17 minutes flat (no double unders this time)

you'll find (if you dont do double unders) the time on the rower and jumping rope is as close to a break as you can get.

next time will add 30 pull-ups/jumping pull-ups and 30 push ups

dy try n

(Message edited by Connie_m on April 23, 2007)
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Old 04-23-2007, 09:15 PM   #19
Eugene R. Allen
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Connie - I like the sound of that, for me the names are very important. We will give that one a try. Came up with a few more today and tried one of them this afternoon:

Blurred Vision

Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (75)

Eugene 12:33
Alyse 12:58
Stuart 13:22
Dayna 14:00
Scott 14:20

Root Canal

BW DL x 10
Box Jumps x 20
Hang Power Snatch (75) x 10
Ball Slams (30)
1/2 BW Thruster x 10
Row (Calories) 20

3 rounds for time

Here's one I think you will like Connie, it is somewhat like your Dirty Thirty. I call mine Decimate.

Pullups 10, 9, 8....1
Ball Slams (30) 1, 2, 3...10
KB Swings (52) 10...1
Wall Ball (20) 1...10
Box Jump 10...1
Ring Pushups 1...10
Situps 10...1
KB Snatch (44) 1...10
Row (Calories) 10...1
Push Press (75) 1...10

There are 10 exercises, 55 reps each so 550 reps for this workout. You will have to think as you do this one to figure each set up reps. Should be a good one. I have a feeling it will be on the difficult side.
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Old 04-23-2007, 11:10 PM   #20
Ian Carver
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I'll throw a few in the mix. I've been doling these out upon my patrol partners and amongst my canine unit. I've become temporarily unpopular...

5 Rounds for time
95 Lb Barbell for all exercises – as continuous as possible w/o setting bar down

10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats

3 Rounds for time

10 Single Arm DB Press (55 Lb DB all exercises)
10 Single arm DB Snatch
10 Single Arm DB Bench
10 Single Arm DB Swings
10 Medicine Ball Slams
10 Burpees

*Reps are per arm - 10 per side

3 Rounds

- 5 Bear Complex (95 Lbs)
- 10 Bench Press (Bodyweight)
- 15 DB Deadlifts (90 Lb DB’s)
- 20 Windshield Wipers (Lying on ground)

* Bear Complex(a la Brand X)= Full clean-thruster-lunge left leg-lunge right leg-back squat-thruster = 1 rep

3 Rounds

-400 M Run
-30 Bench Press (Bodyweight)
-15 L-pull ups


-400 M Run
- Standing push press (95)
- Single arm DB swing (35 pounds – # reps per side)
- Single arm OH Squat (45 Pounds - # reps per side)
[run 400 between each round – reps are per arm]


-Box jump
-Bench Press (body weight)
-L pull ups
-Thrusters (35 Lb DB)
-Swings (55 Lb DB)

2 Rounds for time:

-25 Deadlifts (135)
-25 Pull ups
-20 Deadlifts (135)
-25 Push Ups
-15 Deadlifts (135)
-25 Sit Ups

5 rounds for time:

-5 squat cleans (135)
-5 DB Deadlifts (100 Lb. per side)


90 seconds jump rope
50 lunges
50 push ups
50 Sit ups
90 seconds jump rope
40 lunges
40 push ups
40 sit ups
90 sec. jump rope
30 lunges
30 push ups
30 sit ups
90 sec. jump rope
20 lunges
20 push ups
20 sit ups
90 sec. jump rope
10 lunges
10 push ups
10 sit ups

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