Crossfit VB - Page 2

Matt Cricchio · 05-05-2009, 03:57 AM

Quote:

Originally Posted by Steven Low

If you're finding a significant portion of your workouts are longer than 20 minutes (which like 40% are from what I've seen) then you should probably scale them down.

Doing long drawn out suckfests isn't going to help you that much in terms of strength or power output. The sweet spot for most metcons seems to be in the 5-15 minute range.

Good. Now that someone else says it are you going to listen to me?

Milly Williams · 05-05-2009, 04:28 PM

For time:
42 lb Thruster, 10 reps
50 Double-unders
42 lb Thruster, 8 reps
40 Double-unders
42 lb Thruster, 6 reps
30 Double-unders
42 lb Thruster, 4 reps
20 Double-unders
42 lb Thruster, 2 reps
10 Double-unders
8 min 50 sec
I didn't feel too bad after this workout. I was a little out of breath during the double unders though. I'm finally starting to feel normal after such a brutal WOD on Saturday. I now know that a WOD that takes longer than 20 mins is not doing you any good. I will make sure to get the workouts scaled down to my level. I have noticed that I have been sweating profusely lately which means I need to hydrate more. I weighed myself for the first time today and realized I have lost about 5 lbs since the last time I weighed myself. I'm at 129 lbs now which I haven't been in a long time.

Milly Williams · 05-09-2009, 10:21 AM

I played a little dodgeball and did 20 mins on the eliptical at level 2. I did some kind of random workout where some levels were harder than others. It was a mandatory self pt Navy kind of workout. Not to mention the fact that my hamstrings were still killing me from last Saturday.

Milly Williams · 05-09-2009, 10:27 AM

5 rounds (not for time)
Max Reps OHS at 22 pounds
R1 12
R2 7 (lost my active shoulders and dropped the bar)
R3 17
R4 12
R5 16
I was drenched in sweat after finishing this one. Didn't seem that hard at 22 pounds, but toward the end of it I had to really concentrate on not dropping the bar.

Milly Williams · 05-09-2009, 10:36 AM

AMRAP in 40 minutes:
7 deadlifts (92 lb)
7 knees to elbows
7 burpees
11 rounds
This was a killer. I am starting to feel soreness in my lower back. I may be crippled tomorrow. The last 2 rounds I had to drop to 72 lbs. I couldn't deadlift any more. Toward the last 3 mins left of the workout, I was done. I couldn't even lift the 72 pound bar. I'm pretty impressed that I went for 11 rounds. I didn't expect to do this many. I also had some time to rest since we teamed up, but not much time. Everyone was on top of their reps. My other team members did 8 and 14 rounds. I guess I take second place. Yeah!!! Toward the middle of it I also had to switch to mix grip. My knees to elbows are getting better, but I find myself kipping a little to help me get higher. I am about 5 inches away from actually touching my armpits. Yay!

Milly Williams · 05-12-2009, 05:45 PM

I did some Navy pt. It's not as challenging as Crossfit. I wish the Navy incorporated Crossfit. Anyway... I sprinted and jogged for about a 1/2 a mile. I had a lot of rest in between while I waited for my turn to sprint. Not much of a workout...

Milly Williams · 05-12-2009, 05:48 PM

For time:
95 pound Deadlift, 21 reps
30 Sit ups
95 pound Deadlift, 15 reps
20 Sit ups
95 pound Deadlift, 9 reps
10 Sit ups
4 min 54 sec
I felt great during this workout. I breezed right through with no breaks. Pretty impressed I lifted 95 lbs this time. I will aim for 100 lbs or more next time.

Steven Low · 05-12-2009, 06:54 PM

If you had no breaks in a set of 21 you can probably go with 115-125 next time. Give yourself a little credit.

Nice work.

Matt Cricchio · 05-12-2009, 09:41 PM

Quote:

Originally Posted by Milly Williams

For time:
95 pound Deadlift, 21 reps
30 Sit ups
95 pound Deadlift, 15 reps
20 Sit ups
95 pound Deadlift, 9 reps
10 Sit ups
4 min 54 sec
I felt great during this workout. I breezed right through with no breaks. Pretty impressed I lifted 95 lbs this time. I will aim for 100 lbs or more next time.

That's what I like to hear!

Milly Williams · 05-16-2009, 04:45 PM

Push press 3-3-3-3-3 reps
52 57 62 67PR 72F
I tried really hard to push press 72 lbs, but at that weight I was starting to curl the bar up for some reason. I attempted 3 times. Although 67 is a lot more than the 52 lbs I was able to do back in February, I really wanted to hit 72 lbs. Maybe next time. I also did some Navy pt in the morning consisting of sprints. It was lame.