s****e
发帖数: 1984 | 1 一般上课都50到60分钟。今天这个WOD太狠了，4轮做了有40／50分钟吧。
赞大运动量. 你这从开始热身到昨完一般得多长时间? |
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s****e
发帖数: 1984 | 2 12/4, Crossfit 45 minutes
Warm up: 3 round 10 reps each
Walking lunges, situps
Strength: Front Squat, 3 seconds pause at bottom
(35/55/65/75/85/95LB)
WOD: 12 Minutes EMOM
5 Ring dips (band assist)
5 Toe to bars
Run to curb & back
400M run
今天想着这两天大家share的squat武功秘籍，什么呼吸啊，hip drive之类的。居然就
一屁股蹲到95LB in good form. Front squat胳膊端平就好做多了，但我肘子的
flexibility还是不够，觉得特别扭。Hip drive还是没体会出来，但心理是想着来着。 |
|
s****e
发帖数: 1984 | 3 12/5, Crossfit 50 Minutes
Warm Up: 20 Superman, 20 situps
Strength:
Good Mornings: 5X5
WOD:
3 Rounds Each
3 Strict Press (55/55/65LB)
3 Stone deadlift(35LB/65LB)
15 double unders
3 Push Press (65/65/70LB)
3 Stone Deadlift(35LB/65LB)
15 double unders
3 Push Jerk (65/65/70LB)
3 Stone Deadlift (35LB/65LB)
15 double unders |
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s****e
发帖数: 1984 | 4 12/5, Pilates 45 minutes
12/6, Crossfit 45 minutes
Warm up:
double unders: 50 non stop, 30 non stop, 30 non stop
WOD:
Truster: 10/9/8/7/6/5/4/3/2/1 (55lb)
Sumo deadlift: 1/2/3/4/5/6/7/8/9/10 (55lb)
Rope climb: 1/1/1/1/1/1/1/1/1/1
今天rope climb 有很大进步，除了最后实在太累爬到3/4脚踩在裤子上打滑没到顶，剩
下九个都到头了。原来爬绳主要是靠腿的力量，以前老拿胳膊使劲拉，难怪累得半死，
今天被人点拨开了窍。以后买双不打滑的长袜子爬绳专用。 |
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s****e
发帖数: 1984 | 5 12/7, Zumba 30 minutes
Crossfit 40 minutes
WOD
8 rounds
Suitcase deadlift 5 each side (65lb)
Dumbell snatch 10 each side (15lb)
Rope pull up 5
Dumbells snatch 下次可以加一些重量。 |
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s****e
发帖数: 1984 | 6 12/8, rest
12/9, rest
12/10, Crossfit 60 minutes
Warmup:
3 Rounds:
15 PVC Good Mornings
15 PVC Overhead Squat
15 PVC Snatch Pulls
Strength:
5 x 5 Seated Deadlifts (65/85/105/125/135)
5 x 3 Deadlifts (135/145/145)
WOD:
14 Minute AMRAP:(11 rounds)
3 Power Cleans (55LB)
5 Burpees
7 Double Unders |
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s****e
发帖数: 1984 | 7 12/11, Zumba 45 minutes
Crossfit 50 minutes
Warm up: 20 air squats, 20 ring rows
Strength: 3x5 box squats (65/75/80)
3 x 3 box squats (80/85/95)
WOD:
5 rounds
10 snatch pulls (45)
10 KB swings (16 kg )
10 ring pushups (knee ) |
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s****e
发帖数: 1984 | 8 12/12, Crossfit 60 minutes
Warmup:
20 Walking Lunges
Skill:
5 Minute Double Under Practice
5 Minute Rope Climb Practice
Strength:
1 RM Split Snatch (65LB)
WOD:
10 Rounds for Time:
1x Box Jump Set (setup 10 boxes, 3′ apart)
7 Ring Dips
9 Toes to Bar |
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s****e
发帖数: 1984 | 9 12/13, crossfit 60 minutes
Warmup:
3 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength:
3 x 5 Behind the Neck Jerks (45/55/60)
3 x 3 Behind the Neck Jerks (60/65/70)
WOD:
Every Minute on the Minute for 15 Minutes:
3 Stone to Shoulder (65/35)
3 Dead Hang pull up (band assist)
今天搬石头又把胳膊上蹭下一片皮，从练crossfit 以来身上就伤痕累累啊。 |
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s****e
发帖数: 1984 | 10 12/14, crossfit 60 minutes
Warmup:
4 Rounds:
10 Air Squats
10 Situps
10 Pushups
Strength:
1RM Front Squat (35/55/75/80/95/105/110)
WOD:
10 Rounds for Time:
3 Deadlifts (115)
5 Slam Balls
7 Box Vaults |
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s****e
发帖数: 1984 | 11 12/17, Crossfit 45 minutes
warmup
PVC
pass throughs
ohs
air squats
Strength
Snatch Balance, working into OHS (45/50/55/60)
WOD, for time
150 Wall Ball shots (10LB)
complete 4 Burpees at the top of ever minute (12') |
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s****e
发帖数: 1984 | 12 12/17, jogging 45 minutes
12/18, crossfit 45 minutes
Warmup
3 Rounds of Cindy
Strength
Zercher Squat
5×5 (35/55/65/75/65)
5×3 (65/75/75)
WOD
8 rounds
60 second Plank Holds right into 15 kettlebell swings, start next round
immediately after the last athlete finishes
150 double unders |
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s****e
发帖数: 1984 | 13 12/18, yoga 45 minutes
12/19, Crossfit 45 minutes
Warmup
20 KB swings
20 walking lunges
20 pushups
20 air squats
400M row
Strength
Deadlift, 20 minutes
one rep Max
(75/95/115/135/155/165/170/175/180/185)
WOD
8 minute max effort box jumps (86/20")
今天deadlift 1RM到了185lb,教练说我form是对的，但是腰开始有拱的倾向了。我就没
再加重量了，上次1RM好像是155,还是不要冒进的好。教练问我有没有背上感觉有压力
，我到没觉得。倒是屁股和大腿连着的地方很有压力，不知道是对是错啊？ |
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s****e
发帖数: 1984 | 14 本来在隔壁记日记的，那边活动完了，我还是搬到这边来吧。Crossfit 从九月初开始
的，基本每星期去五次。准备到12/21,然后冬天歇几个月，专门跑步减脂到明年三月再
从新来.
11/15, Crossfit 60 minutes
Warm Up:
15 High Box Jumps
15 Pullups
1 Mile Run
Strength:
Bench (Deck) Press: (first time ever in my life!)
80% x 3 reps (45LB)
85% x 3 reps (55LB)
90% x 3+ reps (65LB)
WOD:
100 Push Presses (35lb)
Every 2 Minutes Complete 5 Strict Pull Ups
7:20
亏死了，做到99个结果times up,只好又做了5个pull ups才把最后一个push press作完。 |
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s****e
发帖数: 1984 | 15 11/17, rest
11/18, rest
11/19, Crossfit 60 minutes
Warm Up:
Dynamic Warmup
Strength:
5 x 5 Box Squat (55/65/75/80/85LB)
3 x 3 Box Squat (85/90/95LB)
WOD:
Every Minute on the Minute for 12 Minutes:
3 Pullups (thin band)
5 Box Jumps (20")
Oops, forget the 7 pushups |
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s****e
发帖数: 1984 | 16 11/20, Crossfit 60 minutes
Warm Up:
Coach Led Dynamic Warmup
Strength:
5 x 3 Deadlift (65/95/115/125/135LB)
3 x 3 Deadlift (135LB)
WOD:
150 Wall Balls
After every 10 wall balls: Sled Drive the Length of the Floor |
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s****e
发帖数: 1984 | 17 11/20, Zumba 45 minutes
11/21, Crossfit 60 minutes
Warm Up:
Dynamic Warmup
Strength:
5 x 5 Push Press (35/45/55/65/70LB)
5 x 3 Push Press (70LB)
WOD:
‘Nancy’ – 5 Rounds for Time:
400M Run
15 OHS (45LB) |
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s****e
发帖数: 1984 | 19 11/26, jogging 60 minutes
11/27, Crossfit 45 minutes
WOD
6 rounds, 1 minutes each:
Slosh pipe (press/hold)
Tire flip
Stone (deadlift/to shoulder)
Rope
These functional strength stuff are really fun, and tiring, as they work on
muscles we don't normally get to. Slosh pipe press is hardest for me as the
water keeps moving around. Stone to shoulder gave me bruises on the should
and arms. The whole body is going to hurt tomorrow. |
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s****e
发帖数: 1984 | 20 11/27, yoga 60 minutes
11/28, Pilates 45 minutes
Crossfit 60 minutes
Strength: Snatch balance 1RM 65LB
WOD:
100 burpee box jump
原本我以为最恨burpees，现在有了更恨的。 |
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s****e
发帖数: 1984 | 21 11/29, crossfit 50 minutes
Warm up: 10 each air squats, push ups, walking lunges
Strength: sumo deadlift
5x5 (85/105/115/115/115)
5x3 (135)
5x1 (155/140/140/140/140)
WOD: 12 minutes on the minute
5 strict press (push press) 55lb
5 strict pull ups ( with band) |
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s****e
发帖数: 1984 | 22 11/29, Pilates 45 minutes
11/30, Crossfit 50 minutes
Warm Up; 15 each
KB swing, jumping air squats, walking lunges, pass-through
WOD:
75 Reps of:
Power Clean (55LB), Hold in Rack Position and Step Up on 12″ Box
At the top of every minute, perform 5 Double Unders
Time: 11:47
Core: Plank
Power clean rack，把锁骨下面全撞青了。 |
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s****e
发帖数: 1984 | 23 一般上课都50到60分钟。今天这个WOD太狠了，4轮做了有40／50分钟吧。
赞大运动量. 你这从开始热身到昨完一般得多长时间? |
|
s****e
发帖数: 1984 | 24 12/4, Crossfit 45 minutes
Warm up: 3 round 10 reps each
Walking lunges, situps
Strength: Front Squat, 3 seconds pause at bottom
(35/55/65/75/85/95LB)
WOD: 12 Minutes EMOM
5 Ring dips (band assist)
5 Toe to bars
Run to curb & back
400M run
今天想着这两天大家share的squat武功秘籍，什么呼吸啊，hip drive之类的。居然就
一屁股蹲到95LB in good form. Front squat胳膊端平就好做多了，但我肘子的
flexibility还是不够，觉得特别扭。Hip drive还是没体会出来，但心理是想着来着。 |
|
s****e
发帖数: 1984 | 25 12/5, Crossfit 50 Minutes
Warm Up: 20 Superman, 20 situps
Strength:
Good Mornings: 5X5
WOD:
3 Rounds Each
3 Strict Press (55/55/65LB)
3 Stone deadlift(35LB/65LB)
15 double unders
3 Push Press (65/65/70LB)
3 Stone Deadlift(35LB/65LB)
15 double unders
3 Push Jerk (65/65/70LB)
3 Stone Deadlift (35LB/65LB)
15 double unders |
|
s****e
发帖数: 1984 | 26 12/5, Pilates 45 minutes
12/6, Crossfit 45 minutes
Warm up:
double unders: 50 non stop, 30 non stop, 30 non stop
WOD:
Truster: 10/9/8/7/6/5/4/3/2/1 (55lb)
Sumo deadlift: 1/2/3/4/5/6/7/8/9/10 (55lb)
Rope climb: 1/1/1/1/1/1/1/1/1/1
今天rope climb 有很大进步，除了最后实在太累爬到3/4脚踩在裤子上打滑没到顶，剩
下九个都到头了。原来爬绳主要是靠腿的力量，以前老拿胳膊使劲拉，难怪累得半死，
今天被人点拨开了窍。以后买双不打滑的长袜子爬绳专用。 |
|
s****e
发帖数: 1984 | 27 12/7, Zumba 30 minutes
Crossfit 40 minutes
WOD
8 rounds
Suitcase deadlift 5 each side (65lb)
Dumbell snatch 10 each side (15lb)
Rope pull up 5
Dumbells snatch 下次可以加一些重量。 |
|
s****e
发帖数: 1984 | 28 12/8, rest
12/9, rest
12/10, Crossfit 60 minutes
Warmup:
3 Rounds:
15 PVC Good Mornings
15 PVC Overhead Squat
15 PVC Snatch Pulls
Strength:
5 x 5 Seated Deadlifts (65/85/105/125/135)
5 x 3 Deadlifts (135/145/145)
WOD:
14 Minute AMRAP:(11 rounds)
3 Power Cleans (55LB)
5 Burpees
7 Double Unders |
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s****e
发帖数: 1984 | 29 12/11, Zumba 45 minutes
Crossfit 50 minutes
Warm up: 20 air squats, 20 ring rows
Strength: 3x5 box squats (65/75/80)
3 x 3 box squats (80/85/95)
WOD:
5 rounds
10 snatch pulls (45)
10 KB swings (16 kg )
10 ring pushups (knee ) |
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s****e
发帖数: 1984 | 30 12/12, Crossfit 60 minutes
Warmup:
20 Walking Lunges
Skill:
5 Minute Double Under Practice
5 Minute Rope Climb Practice
Strength:
1 RM Split Snatch (65LB)
WOD:
10 Rounds for Time:
1x Box Jump Set (setup 10 boxes, 3′ apart)
7 Ring Dips
9 Toes to Bar |
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s****e
发帖数: 1984 | 31 12/13, crossfit 60 minutes
Warmup:
3 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength:
3 x 5 Behind the Neck Jerks (45/55/60)
3 x 3 Behind the Neck Jerks (60/65/70)
WOD:
Every Minute on the Minute for 15 Minutes:
3 Stone to Shoulder (65/35)
3 Dead Hang pull up (band assist)
今天搬石头又把胳膊上蹭下一片皮，从练crossfit 以来身上就伤痕累累啊。 |
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s****e
发帖数: 1984 | 32 12/14, crossfit 60 minutes
Warmup:
4 Rounds:
10 Air Squats
10 Situps
10 Pushups
Strength:
1RM Front Squat (35/55/75/80/95/105/110)
WOD:
10 Rounds for Time:
3 Deadlifts (115)
5 Slam Balls
7 Box Vaults |
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s****e
发帖数: 1984 | 33 12/17, Crossfit 45 minutes
warmup
PVC
pass throughs
ohs
air squats
Strength
Snatch Balance, working into OHS (45/50/55/60)
WOD, for time
150 Wall Ball shots (10LB)
complete 4 Burpees at the top of ever minute (12') |
|
s****e
发帖数: 1984 | 34 12/17, jogging 45 minutes
12/18, crossfit 45 minutes
Warmup
3 Rounds of Cindy
Strength
Zercher Squat
5×5 (35/55/65/75/65)
5×3 (65/75/75)
WOD
8 rounds
60 second Plank Holds right into 15 kettlebell swings, start next round
immediately after the last athlete finishes
150 double unders |
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s****e
发帖数: 1984 | 35 12/18, yoga 45 minutes
12/19, Crossfit 45 minutes
Warmup
20 KB swings
20 walking lunges
20 pushups
20 air squats
400M row
Strength
Deadlift, 20 minutes
one rep Max
(75/95/115/135/155/165/170/175/180/185)
WOD
8 minute max effort box jumps (86/20")
今天deadlift 1RM到了185lb,教练说我form是对的，但是腰开始有拱的倾向了。我就没
再加重量了，上次1RM好像是155,还是不要冒进的好。教练问我有没有背上感觉有压力
，我到没觉得。倒是屁股和大腿连着的地方很有压力，不知道是对是错啊？ |
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x*******u
发帖数: 1180 | 36 欢迎回到组织！你歇那么久， 一上来clean的WOD还是比我的重。 底子真心好。 今天
上课碰到许久不见的一白妹子， 一问之下， 原来休假六星期for boob job...呵呵 曲
线真心好看了许多。 |
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s****e
发帖数: 1984 | 37 伤了腰，废了仨星期，今天终于回box继续受虐。WOD没有啥负重的，老腰挺住了。
5/6， Crossfit 60 minutes
Warmup
1 mile run.
then no partitioning
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups |
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s****e
发帖数: 1984 | 38 汗，WOD时候才用18".20"太累了。24"就更不敢想。 |
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s****e
发帖数: 1984 | 39 6/20, Crossfit 60 minutes
Warmup
800 meter run
foam roll
ankle mobility
couch stretch
Strength
Good Mornings
5×5 (55)
3×3 (65)
MetCon
Partner WOD
800 meter med ball run, one ball between partners
6 minute AMRAP, one partner one movement switch every 4
4 Burpees
4 Stone to Shoulder
then
6 minute AMRAP, one partner one movement switch every 4
4 Thrusters (55)
4 Ring Rows
then
800 meter med ball run |
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s****e
发帖数: 1984 | 40 4/3, yoga 60 minutes
4/4, yoga 60 minutes
4/5, crossfit 60 minutes
Conditioning: Partner or Team WOD – 1 person works at a time
-1k Row
-150 Wall Balls(20/10)
-100 kbs (24/16)
-75 Plate lunges(45/25)
-50 HSPU
-1k Row
下课要接人，只做了500M row, 33 plate lunges, 25 pike push up，甩掉partner就
跑了.
4/6, rest
4/7, crossfit 60 minutes
Strength: Deadlift – 5RM (75/95/115/125)
Conditioning:3 rounds for time of…
-400m Run
-8 Deadlift (75)
-16 Step ups
40 Russian twists w plates |
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x*******u
发帖数: 1180 | 41 飞姐， 你的5 K pace 是多少？ 我每次看你的数据都被惊到。 我已经停跑很久， 偶
尔crossfit WOD 要跑几圈400 米， 我都感觉小心脏受不了。 |
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s****e
发帖数: 1984 | 42 今天WOD作了150个wall ball squat,到最后form惨不忍睹. |
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x*******u
发帖数: 1180 | 43 同是crossfit 友， 握手。。
我们今天力量训练是front squat，小PR 了一把： 95lb.. WOD
10-9-8-7-6-5-4-3-2-1 (55lb)
Front squat
High bar pull up
Push up
上完课， 累倒不是累， 就是腿，pg 酸，膝盖发软。。。 |
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z********0
发帖数: 9013 | 44 想起一个的笑话： 男的早上把戒指摘了，LP不乐意了，问他为啥。男的说我要去Do ci
ndy (crossfit WOD)..... |
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d****r
发帖数: 2912 | 48 It seems not difficult to DIY. |
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u******a
发帖数: 7843 | 50 好高级, 听都没听说过...
刚才拿家里的小kettlebell试了一下, mobility还不够, deep squat状态下手做不到垂
直推... |
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