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 WOD anyone?

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ironloo

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PostSubject: Re: WOD anyone?   Wed Nov 28, 2012 2:30 pm

Thanks, i trained to be able to maintain 90-95% of maximum with almost everything i do i can sustain for a while or sets, even when i run i go very fast but i only like to do 3miles but the whole time same speed-. I eat more than most people in a snack, my snack is 3,000 calories most don't eat that in a day that might help me. But what keeps me going lately is my mentality. 7 days a week i train, i will fit it in no matter the schedule even if that means less sleep sometimes i wake up at 1-2a.m. cause i know i will be busy later, rather than make an excuse to myself i get it done some days harder than others,some great workouts, some weak what matters is if the effort was there.
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G@lvo



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PostSubject: Re: WOD anyone?   Wed Nov 28, 2012 7:00 pm

ironloo wrote:
Thanks, i trained to be able to maintain 90-95% of maximum with almost everything i do i can sustain for a while or sets, even when i run i go very fast but i only like to do 3miles but the whole time same speed-. I eat more than most people in a snack, my snack is 3,000 calories most don't eat that in a day that might help me. But what keeps me going lately is my mentality. 7 days a week i train, i will fit it in no matter the schedule even if that means less sleep sometimes i wake up at 1-2a.m. cause i know i will be busy later, rather than make an excuse to myself i get it done some days harder than others,some great workouts, some weak what matters is if the effort was there.

Holy s**t! I don't know your stats, but how many kcal are you eating in a day? 3k in a snack are a lot! Very Happy
I noticed the same effect, when I eat more for long period, my recovery is much quicker than usual..
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Fed X

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PostSubject: Re: WOD anyone?   Wed Nov 28, 2012 7:39 pm

Loo thats INSANE!!!
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ironloo

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PostSubject: Re: WOD anyone?   Thu Nov 29, 2012 6:26 am

Galvo yea thats from 1jar pb and bananas idk the exact calories i would say 5000 is the minimum but more or less some days i fluctuate the diet based around how i workout. Yea the recovery is better when you eat more healthy food,been doubling the maca root too lately.
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Fed X

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PostSubject: Re: WOD anyone?   Thu Nov 29, 2012 7:13 pm

Thursday 121129

Posted: 29 Nov 2012 02:00 PM PST

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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PostSubject: Re: WOD anyone?   Fri Nov 30, 2012 11:27 pm






CrossFit: Forging Elite Fitness





--------------------------------------------------------------------------------




Friday 121130

Posted: 30 Nov 2012 02:00 PM PST


Weighted pull-ups 3-3-3-3-3 reps

Post loads and body weight to comments.

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Fed X

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PostSubject: Re: WOD anyone?   Sat Dec 01, 2012 2:30 pm

Saturday 121201

Posted: 01 Dec 2012 02:00 PM PST


For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Post time to comments.
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ironloo

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PostSubject: Re: WOD anyone?   Sun Dec 02, 2012 6:39 am

For this week only, i am adding deadlifts everyday before the workout like this.Turning all strength work into endurance work so it feels easy then do all my calis in a weakened state.

m=300 maxout reps x 5 sets
t=340 maxout reps x 5 sets
w= 380 maxout reps x 5 sets
t= 425 maxout reps x 5 sets
f= 455 maxout reps x 5 sets
s= 500 maxout reps x 5sets
s =500lbs. farmers, 230 stone max front squat with vest x 5sets, 230 stone no vest front squat maxout x 5sets, 185stone w vest front squat max out, 185stone no vest maxout front squats.

The week after i will cycle from this heavy stress to something low stress like 2,000 squats w/light vest before every workout.Its the only way.

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AJ.

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PostSubject: Re: WOD anyone?   Sun Dec 02, 2012 9:24 am

ironloo wrote:
For this week only, i am adding deadlifts everyday before the workout like this.Turning all strength work into endurance work so it feels easy then do all my calis in a weakened state.

m=300 maxout reps x 5 sets
t=340 maxout reps x 5 sets
w= 380 maxout reps x 5 sets
t= 425 maxout reps x 5 sets
f= 455 maxout reps x 5 sets
s= 500 maxout reps x 5sets
s =500lbs. farmers, 230 stone max front squat with vest x 5sets, 230 stone no vest front squat maxout x 5sets, 185stone w vest front squat max out, 185stone no vest maxout front squats.

The week after i will cycle from this heavy stress to something low stress like 2,000 squats w/light vest before every workout.Its the only way.


Awesome!!!
How can you keep a workout so intense?
I did 5x5 deadlift with 220lbs and I was sore 3 days.

http://bar-barians.forumotions.net/t5158-nutrition-for-recovery ??
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ironloo

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PostSubject: Re: WOD anyone?   Sun Dec 02, 2012 2:15 pm

IDK prob 25%stubborness,25%madness,25%willpower,25% never satisfied
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Fed X

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PostSubject: Re: WOD anyone?   Mon Dec 03, 2012 9:54 pm

Monday 121203

Posted: 03 Dec 2012 02:00 PM PST


Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

Post rounds completed to comments.
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PostSubject: Re: WOD anyone?   Tue Dec 04, 2012 4:49 pm

Tuesday 121204

Posted: 04 Dec 2012 02:00 PM PST

Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute

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PostSubject: Re: WOD anyone?   Wed Dec 05, 2012 4:51 pm

Wednesday 121205

Posted: 05 Dec 2012 02:00 PM PST


Clean 3-3-3-3-3-3-3 reps

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PostSubject: Re: WOD anyone?   Fri Dec 07, 2012 6:21 pm

Friday 121207

Posted: 07 Dec 2012 02:00 PM PST

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

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AJ.

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PostSubject: Re: WOD anyone?   Fri Dec 07, 2012 7:13 pm

I do this..

Morning:

beasty boy wrote:
Friday 121207

Posted: 07 Dec 2012 02:00 PM PST

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

Post times to comments.



Afternoon:

beasty boy wrote:
Wednesday 121205

Posted: 05 Dec 2012 02:00 PM PST


Clean 3-3-3-3-3-3-3 reps

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My first time doing Crossfit. Cool
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Fed X

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PostSubject: Re: WOD anyone?   Sat Dec 08, 2012 3:56 pm

AJ. wrote:
I do this..

Morning:

beasty boy wrote:
Friday 121207

Posted: 07 Dec 2012 02:00 PM PST

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

Post times to comments.



Afternoon:

beasty boy wrote:
Wednesday 121205

Posted: 05 Dec 2012 02:00 PM PST


Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 120526.

My first time doing Crossfit. Cool






I hear that the over head squats are so awesoem for your core... I def need to add them
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PostSubject: Re: WOD anyone?   Sat Dec 08, 2012 3:56 pm

Saturday 121208

Posted: 08 Dec 2012 02:00 PM PST

Row 5K

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PostSubject: Re: WOD anyone?   Sun Dec 09, 2012 9:32 pm

Sunday 121209

Posted: 09 Dec 2012 02:00 PM PST


Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

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Fed X

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PostSubject: Re: WOD anyone?   Sun Dec 09, 2012 9:33 pm

tha one is actually very nice^
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Fed X

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PostSubject: Re: WOD anyone?   Mon Dec 10, 2012 1:57 pm

Conditioning Workout Of The Week
Try this fun workout for 3-5 rounds. Take 45 second breaks between each exercise and 90 second breaks between each round.



Explosive Pushups 1x5 (launch off the floor as high as you can on each rep. great exercise to do at the beginning of a workout to get your nervous system ready)



Alternating Renegade Row 1x8 each side (hold the top position for 1 second on each rep and avoid excessive rotating)



Double KB Lockout Press 1x6 each side (lockout one bell and complete six reps with the other arm. Switch sides and repeat)



Low Position Lunges 1x12 each side (stay low and walk across the room for a total of 12 steps each side. Great quad exercise that I picked up from strength coach Mark Philippi)



Double KB Swing 1x12 (swing the bells outside the feet to chest level)



Pull-ups 1x7 (hold top position for 1 second on each rep. Pull from a dead hang)



Hindu Squat 1x25



Hanging Leg raise 1x8 (2 second negative on each rep)




Mike Mahler
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PostSubject: Re: WOD anyone?   Tue Dec 11, 2012 4:56 pm

Tuesday 121211

Posted: 11 Dec 2012 02:00 PM PST

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

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PostSubject: Re: WOD anyone?   Tue Dec 11, 2012 11:51 pm

Crossfit DFW
‎12/12/2012 -
Back Squats
7-7-7

For Time:
Day 5 of the 12 Days of Christmas Treat
4 Pistols
3 Muscle-ups
2 Sliders
Run 200 m
then:
10-9-8-7-6-5-4-3-2-1 of:
Thrusters 95/65
Pull-ups
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PostSubject: Re: WOD anyone?   Wed Dec 12, 2012 6:05 pm

Wednesday 121212

Posted: 12 Dec 2012 02:00 PM PST

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

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Fed X

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PostSubject: Re: WOD anyone?   Wed Dec 12, 2012 6:21 pm

Clean & Press @ 120lbs : warm up
10x1=1

Clean & Press @ 175lbs
1x1=1

Clean & Press @ 170lbs
1x2=2
Push Press @ 170lbs
1x1=1

Clean & Press @ 165lbs
1x1=1
Push Press @ 165lbs
2x1=2

Clean & Press @ 160lbs
2x1=2
Push Press @ 160lbs
1x1=1

Clean & Press @ 150lbs
3x1=3
Push Press @ 150lbs
2x1=2

Clean & Press @ 145lbs
4x1=4
Push Press @ 145lbs
1x1=1

full ROM Mixed Grip Pull/Chin Ups @ 60lbs
2x1=2
4x1=4
6x2=12

Push Ups @ 60lbs
10x3=30

full ROM Dips @ 60lbs
10x3=30

Bike Ride @ 20minutes



an early morning quicky
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ironloo

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PostSubject: Re: WOD anyone?   Thu Dec 13, 2012 6:55 am

Yesterday, After my whole calisthenics workout.

The last stone workout preparing for the big stone i got coming.

60sets x 1 explosive power rep full force/speed w 230 stone

In between i was putting my 70lbs. vest on the stone to prepare my grip/biceps, Doing muscle ups for a change, and did 1 False grip pullup with all my energy same as the stone.Build power this way high volume w/1rep.
+
185 stone+70 vest 5 x5reps front squats.
+
185 stone front squat 5 x 10 reps
+
185 stone shouldering w/front squats and slams with runs.
+
I then Found a downed treee log they cut in half must of weighed a lot so i did drags with that till my grip failed.

Was suppose to go to gym but jump squats and stones dont mix too good, tore something right calf knee area

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