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 todays WOD

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TheHouDeani

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Join date : 2010-02-14
Location : Houston, Texas

PostSubject: Re: todays WOD   Wed Dec 01, 2010 8:52 pm

warm up:
3x10 pullup
3x10 dip
3x10 squat jump

20 min AMRAP:

10 burpee
10 atomic situp
10 mountain climbers(left/right=one rep)
10 box jumps(24" box)

got 10 rounds on this one. really stupid hard cardio day
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TheHouDeani

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PostSubject: Re: todays WOD   Fri Dec 03, 2010 12:58 am

warm up:

3x max weighted pullup(with 30 lbs/13.6kg)
3x max weighted squats in one minute(with 30lbs)

then...

time yourself doing a set of:

1 dirty thirty
1 buddy carry for 60m(30m and back)
1 regular sprint for 90m(15m and back, then 30m and back)

repeat 5 times
time each set. i got 1:42, 1:50, and 1:46 on three of the sets

cash out:
50 atomic situps
100 good morning darlings
150 flutters(2 count)
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TheHouDeani

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PostSubject: Re: todays WOD   Fri Dec 03, 2010 9:42 pm

warm up:
3x20 arm circles(forwards and backwards)
400m run

then...

5 set of :

15 pullups
15 dips
30 walking lunges

cash out:
3x20 one leg diamonds(switch leg every 5 reps)
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TheHouDeani

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PostSubject: Re: todays WOD   Mon Dec 06, 2010 12:29 pm

warm up:
3x20sec shoulder circles forward and backward
100 mountain climbers
3x30sec standing hamstring stretch

WOD:
50x Squat jumps
10x knees to elbows
40x Squat jumps
20x Push-ups
30x Squat jumps
30x Sit-ups
20x Squat jumps
40x Pull-ups
10x Squat jumps
50m Bear crawl

cash out:
1RM pullup
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TheHouDeani

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PostSubject: Re: todays WOD   Tue Dec 07, 2010 1:28 pm

warm up:

ROM exercises(shoulder circles, hamstring stretch, etc.)
50 walking lunges
5x10 russian dips and wide grip pullups

WOD:

5 rounds of:

10 HSPU
10 L-pullups
20 pistols(10/leg)

cash out:
5x max reps of underhand rows
5x10 dragonflags or dragonflag negatives
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TheHouDeani

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PostSubject: Re: todays WOD   Wed Dec 08, 2010 2:47 pm

warmup:
3x
10 FS close grip chinups
30 walking lunges
30 jumping jacks

WOD:

10 rounds As Fast As Possible:

5 bodyblast (burpee-pullup-knee to elbow)
10 one hand pushups
15 good morning darlings
20 walking lunges

cash out: 3x10 behind the back pullups
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TheHouDeani

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PostSubject: Re: todays WOD   Fri Dec 10, 2010 1:08 am

warm up:
4x400m runs(1:30ish pace)
50 jumping jacks
ROM drills

Skill work:
one hand pullup(not one arm) looks like this http://www.youtube.com/watch?v=hl1tN8AaS3k

WOD:

For time:
75 Bodyblast(burpee-pullup-knee to elbow)

Cash out:
60 sec accumulated L-sit
60 diamonds
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TheHouDeani

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PostSubject: Re: todays WOD   Fri Dec 10, 2010 8:26 pm

warm up:
400m run
ROM drills

WOD:
15 min AMRAP of:
400m run
max pullups in one hang
*score is number of pullups

score was 15, 12, 10, 12, 11 = 60

cash out:
-max HR pushups in 2 min
-max handstand hold
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TheHouDeani

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PostSubject: Re: todays WOD   Sat Dec 11, 2010 3:22 pm

warm up:
10 skin the cats
50 walking lunges
ROM exercises(arm circles, hip swivels, arm across, etc)

WOD:
2 rounds:
1 mile run
50 strict pullups
100 HR pushups
(modify to 1 round if you have to)

cash out:
5x12
bocyweight curls
tricep t-pole
dragonflags
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TheHouDeani

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PostSubject: Re: todays WOD   Sun Dec 12, 2010 7:28 pm

ran 5.5 miles (8.85km) at an easy pace. took approx 60 minutes. not diggin the shin-splints
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TheHouDeani

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PostSubject: Re: todays WOD   Wed Dec 15, 2010 5:24 pm

warm up:
3x max close grip chin ups
hamstring stretches

WOD:
lunge 400m
every minute on the minute do 20 pushups

cash out:
L-sit practice(on ground and on bar)
3x10 tricep t-pole
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TheHouDeani

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PostSubject: Re: todays WOD   Wed Dec 29, 2010 7:41 pm

100 deadhang pullups(use diff grip each time you get on the bar)
200 4-count flutterkicks
250 pushups
300 bodyweight squats

took me a long time but solid workout
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pulldoggpull

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Age : 27
Location : Athens, Berlin, London

PostSubject: Re: todays WOD   Wed Dec 29, 2010 11:50 pm

TheHouDeani wrote:
100 deadhang pullups(use diff grip each time you get on the bar)
200 4-count flutterkicks
250 pushups
300 bodyweight squats

took me a long time but solid workout

yes! good and solid! nice! Smile
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TheHouDeani

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PostSubject: Re: todays WOD   Sat Jan 01, 2011 10:38 pm

today i did "Murphy," a crossfit hero workout. took awhile but here it is...

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

all with a 20lb(9 kg) vest on

similar to my last post, but basics never hurt anyone

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pulldoggpull

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Location : Athens, Berlin, London

PostSubject: Re: todays WOD   Sat Jan 01, 2011 10:49 pm

TheHouDeani wrote:
today i did "Murphy," a crossfit hero workout. took awhile but here it is...

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

all with a 20lb(9 kg) vest on

similar to my last post, but basics never hurt anyone


u ran with the vest also?
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TheHouDeani

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PostSubject: Re: todays WOD   Sun Jan 02, 2011 2:24 am

HECK YEAH i ran with the vest. although some think it is bad for joints, this is the only time i've ran with the vest, plus i run on my toes eliminating any negative jolt on my knees
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TheHouDeani

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PostSubject: Re: todays WOD   Mon Jan 03, 2011 5:10 pm

greasing the groove today

throughout the day, im doin 10 sets of 10 pullups and 10 pushups and 10 pistols with a 35 pound(16kg) vest on
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TheHouDeani

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PostSubject: Re: todays WOD   Tue Jan 04, 2011 2:36 am

check this out for some nasty workouts

http://www.networkfitness.com/affiliates/CrossFit%20Named%20WODs%20--%20The%20Heroes.pdf
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Vladimir

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Age : 26
Location : Connecticut, USA

PostSubject: Re: todays WOD   Tue Jan 04, 2011 5:08 pm

started the year off by doing 'Murph', but without the mile runs. Partitioned it 5/10/15. My time was 27min31sec. Deadhang chest to bar pullups, regular pushups, squats, everything unbroken except for the squats on the last couple of rounds cause i was gasping for air. The closest thing i've done to this was 'Cindy' sometime last spring and I remember that back then the pushups were the weakest point (had to break them up later on in the workout) and I was only getting my chin to bar for pullups. Definitely stronger now and have more endurance/cardio strength.
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TheHouDeani

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PostSubject: Re: todays WOD   Tue Jan 04, 2011 8:20 pm

Vladimir wrote:
started the year off by doing 'Murph', but without the mile runs. Partitioned it 5/10/15. My time was 27min31sec. Deadhang chest to bar pullups, regular pushups, squats, everything unbroken except for the squats on the last couple of rounds cause i was gasping for air. The closest thing i've done to this was 'Cindy' sometime last spring and I remember that back then the pushups were the weakest point (had to break them up later on in the workout) and I was only getting my chin to bar for pullups. Definitely stronger now and have more endurance/cardio strength.

right on bro. what i love about crossfit is that you get so much done in so little time
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TheHouDeani

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PostSubject: Re: todays WOD   Tue Jan 04, 2011 8:41 pm

3 rounds of:

21 L-pullups
21 one hand pushups(left)
21 L-pullups
21 one hand pushups(right)


cash out:

tabata pushups for 4 minutes
-first minute we did with a 20 lb weight vest(9kg)
-second minute we did diamonds
-third we did regular pushups
-fourth we did wide pushups
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TheHouDeani

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PostSubject: Re: todays WOD   Thu Jan 06, 2011 1:49 pm

warmup:
50 dips

WOD:
2000m freestyle swim

cash out:
5 sets of Dirty Thirties
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TheHouDeani

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PostSubject: Re: todays WOD   Sat Jan 08, 2011 12:10 am

warm up:
400m run

WOD:
1-10 pyramid of:
weighted back ext on dip bar
pike pushups

cash out:
death by pullup
1 pullup first minute, 2 pullups second minute, and so on until you cant complete them
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TheHouDeani

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PostSubject: Re: todays WOD   Sat Jan 08, 2011 5:40 pm

warm up:
5x10 pullups and diamonds with 20lb vest

WOD:
P90x plyometrics

do each number twice before going to next number. 25 of every exercise

1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

4) Rock star hop, gap jump, squat jack, military march

5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)

that stuff was insane
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TheHouDeani

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PostSubject: SUPERSETSSS   Tue Jan 11, 2011 2:51 pm

warm up:
100 jumping jacks
3x20 arm circles(small, medium, big, forwards, backwards)
leaning tricep stretch

WOD:
1 min max DIPS/ 1 min max WIDE PARALLEL PULLUPS
1 min rest

1 min max HSPU(using wall)/ 1 min max TRIANGLE PULLUPS
1 min rest

1 min max DIAMONDS/ 1 min max CLOSE GRIP PULLUPS
1 min rest

1 min max TRIANGLE PULLUPS/ 1 min max BODYWEIGHT ROWS
1 min rest

1 min max FLUTTERKICKS/ 1 min max SQUAT JUMPS
1 min rest

^ I repeated that 3 times^

cash out:
3 mile run at 70% effort
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