Running

[treelizard]

Don't worry about it, I already got about twenty written for me by some trusty CF'ers.

By the way, what's your tabata squat score?

[Tom Yum]

Anyone wanna write a couple lower body WODs for me?

I would, tree except you probably wouldn't like it.

[treelizard]

Tabata squats. Score = 20. This is four better than last time I did it and a "passing" score (the CF squat rule is that you should be scoring 18-20 before squatting with weights).

[treelizard]

That sucks Blitz. If it makes you feel better, I was supposed to get a pull up in a month and just hurt my elbow instead, so...

Anyways, today I did the WOD but I subbed sit-ups for pullups, which was 1 pullup the first minute, 2 the second, etc. with a continuously running clock. I did 15 rounds + 15 situps...almost 16 rounds! That's only 134 situps in 16 minutes, which is a little more than 8 a minute, but seemed a lot harder.

[blitz]

Sigh, I've had the flu for a week. I'm really unlucky, three minor injuries in a row and when i come back, i get sick!

[treelizard]

I did half-tabatas (only 4 rounds of 20 sec. work 10 sec. rest per exercise)
air squats (64), situps (60), flutter kicks (140) in-place lunges (120)

Anyone wanna write a couple lower body WODs for me?

[gregimotis]

you don't know me, and what I like to do...
and what I like to do is to tell you what to do
and you best listen or I'ma eat yo brains!

Meat Wad, when did you start smoking?


This mornin'... Wheras mah whiskey?! I'ma wanna 'git TOAR UP!

[Garland]

you don't know me, and what I like to do...
and what I like to do is to tell you what to do
and you best listen or I'ma eat yo brains!

[Tom Yum]

LOL! Garland doesn't know something. It stands for "workout of the day" -- it's a Crossfit term (i.e. they post a new WOD every day).

At first I was thinking "meat wad" from aqua teen hunger force...

[Tom Yum]

Swam 1200 meters.
Ran 5 km.

[7r14ngL3Ch0k3]

On Monday i did the weight room(leg curls, leg extensions, leg press, lat pull downs, tricep extension, bench, sit ups, stretching, which is the usual). Then after school i went to preseason practice and ran half a mile, and did 5 bleachers. I was so tired by the fourth one i didnt know how the hell i did 10 the week before. Then just drilled and a little live, some pushups/situps and that it.

Tuesday in the weight room i just worked on my legs which were already pretty sore. I didnt go to practice.

Today in the weight room, i did the usual with the exception of lowerbody. All the excersizes i do are low weight, high rep in order to get more lean and compact my muscle. After school, i went to practice and we just did drills, some conditioning, and live wrestling in which i did unusually well in, not trying to brag or anything but i dominated. My shot has gotten so good. Its all about lowering your level, like dropping in a low squat position really quickly and then driving forward.

[gregimotis]

CFWUX3 then:

20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions



34:30 and drenched. I really enjoy these long charge-through ones

[treelizard]

LOL! Garland doesn't know something. It stands for "workout of the day" -- it's a Crossfit term (i.e. they post a new WOD every day).

Gregi yours sounds fun. I want to write some Crosspit WODs. Doing squats and flutter kicks after max rep Thai knees was really painful. But it's a good pain.

[Garland]

I know I sound like a complete moron...but what the hell is a WOD? I know it's not the thing they didn't find in Iraq.

[gregimotis]

I think it's two 40lb dumbbells, but do whatever you can.

And I still wanna know how you wrote your WOD.

Oh, I did ten knee-elbows, ten cleans at a weight I can't recall - heavy enough to be hard without my form deteriorating, and fifteen squats with 100 pounds.

It doesn't seem like much writing it out, but I had a good sweat going at the end.