s****e
发帖数: 1984 | 1 6/25, Crossfit 60 minutes
Warmup
1 mile run
Squat Therapy
Foam Roll
Strength
RDL
2×5 warmup (65)
7×3 (65/75/85/95/105)
MetCon
Three 3 minute AMRAPS
3 minute AMRAP
5 Kb Swings (16KG)
5 Ring Pushups
1 minute rest
3 minute AMRAP
5 Box Jumps
5 Slam Ball
1 minute rest
3 minute AMRAP
Burpee into Handstand
这个太tricky，结果把肩膀给扭了。中间一度胳膊发软，还好没出大事。 |
|
x*******u
发帖数: 1180 | 2 10/17/12
Double AMRAP Day
10 min AMRAP 10 min AMRAP
8 toes to bar. 8 KB swing (25lb)
8 slam balls (15 lb) Rest 5 min. 8 Ab mat sit up
4+5. 9+10 |
|
x*******u
发帖数: 1180 | 3 11/02/12
3 min AMRAP
3 deadlift(95), 6 lateral burpee.
(4)
Rest 1 min
6 min AMRAP
6 KB swing(25) , 9 wallball(10) sit up
(5+2)
Rest 1 min
9 min AMRAP
6 jump squat, 9 push up, 12 pull up
(3+3)
Damn , the pull up is a killer! |
|
x*******u
发帖数: 1180 | 4 10/17/12
Double AMRAP Day
10 min AMRAP 10 min AMRAP
8 toes to bar. 8 KB swing (25lb)
8 slam balls (15 lb) Rest 5 min. 8 Ab mat sit up
4+5. 9+10 |
|
x*******u
发帖数: 1180 | 5 11/02/12
3 min AMRAP
3 deadlift(95), 6 lateral burpee.
(4)
Rest 1 min
6 min AMRAP
6 KB swing(25) , 9 wallball(10) sit up
(5+2)
Rest 1 min
9 min AMRAP
6 jump squat, 9 push up, 12 pull up
(3+3)
Damn , the pull up is a killer! |
|
x*******u
发帖数: 1180 | 6 10/24/12
Thrusters
3-3-3-3. 45lb-50-55-60
5 min AMRAP
Thruster (45lb)
20
5 min AMRAP
5 burpees, 10 wall ball (10)
4 |
|
x*******u
发帖数: 1180 | 7 10/24/12
Thrusters
3-3-3-3. 45lb-50-55-60
5 min AMRAP
Thruster (45lb)
20
5 min AMRAP
5 burpees, 10 wall ball (10)
4 |
|
s****e
发帖数: 1984 | 8 6/17, Crossfit 60 minutes
Warmup
800 meter run
Strength
Split Squat
5×5
5×3
MetCon
5 Minute AMRAP
5 Ring Dips
5 KB Swings
then 1 minute rest
5 Minute AMRAP
5 Goblet Squats
5 Ring Push Ups |
|
s****e
发帖数: 1984 | 9 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 |
|
s****e
发帖数: 1984 | 10 10/19, Crossfit 60 min
Warmup:
200m Row
20 PVC OH Squats
20 Paralette Pushups
20 Ring Rows
Strength:
Rest
WOD:
10 Minute AMRAP: (5 rounds)
5 Pullups
10 Pushups
15 Air Squats
Rest 3 Minutes
6 Minute AMRAP: (3 rounds)
5 Ring Dips
10 KB Swings
15 Box Jumps
Rest 3 Minutes — Add total reps of both WODs for total score then:
Divide into teams. Each team has to row 5000m with athletes switching every
200m. When the athlete finishes their row, they must complete 2 rope
climbs and 10 tire flips before ... 阅读全帖 |
|
s****e
发帖数: 1984 | 11 10/19, Crossfit 60 min
Warmup:
200m Row
20 PVC OH Squats
20 Paralette Pushups
20 Ring Rows
Strength:
Rest
WOD:
10 Minute AMRAP: (5 rounds)
5 Pullups
10 Pushups
15 Air Squats
Rest 3 Minutes
6 Minute AMRAP: (3 rounds)
5 Ring Dips
10 KB Swings
15 Box Jumps
Rest 3 Minutes — Add total reps of both WODs for total score then:
Divide into teams. Each team has to row 5000m with athletes switching every
200m. When the athlete finishes their row, they must complete 2 rope
climbs and 10 tire flips before ... 阅读全帖 |
|
p********f
发帖数: 5148 | 12 嗯，差不多。你这个叫 for repetition or AMRAP (as many rounds as possible). |
|
x*******u
发帖数: 1180 | 13 壮。要是能lean 点更好看。你这个真的是大重量。
今天我的gym 组织一个比赛。其中一组运动是 men 10 min/ women 11 min , 2000
meter rowing, do toe to bar AMRAP with the remaining time, record the
number of toe to bar. 男子组最高纪录是58个， 女子组是36。 这些参赛者都是从外
面操场上完成重量比赛进来的。那个58 的男子全身lean muscle, 真的是块块肌肉都清
晰可见， 体脂应该非常非常低。我第一次现场观看这种比赛，一堆健美的帅哥美女 ，
心潮澎湃啊！ |
|
x*******u
发帖数: 1180 | 14 10/10/12
Back squat
5-5-5-5. 75lb-85lb-95lb-105lb
Then
15 min AMRAP
20 OH plate lunges (15lb)
15 Abmat sit ups
10 box jumps (16)
Finish:5 R+ 30
今天戴腰带， 还现学现卖，把看enter kettle bell 学到的一点技巧用到back squat
, 太给力了。 觉得自己还有所保留， 没有尽全力。估计下次可以加到115lb. 上完课
， 我留下來多五分钟， 尝试20 的jump box, 发现原来没那么难， 只是节奏要比跳16
要慢。看来功力是在每次的训练中， 一点点增长。加油！ |
|
x*******u
发帖数: 1180 | 15 10/26/12
Close grip bench press
5-5-5-5 25-35-45-50
12 min AMRAP
7 Renegade row push up (25 lb DB each side)
5 pull up
200 m run
4+1
第一次做卧推， 弱暴， 上肢力量啊！ |
|
m*******r
发帖数: 13263 | 16 12 pullup...niu...啥叫AMRAP？ |
|
x*******u
发帖数: 1180 | 17 10/10/12
Back squat
5-5-5-5. 75lb-85lb-95lb-105lb
Then
15 min AMRAP
20 OH plate lunges (15lb)
15 Abmat sit ups
10 box jumps (16)
Finish:5 R+ 30
今天戴腰带， 还现学现卖，把看enter kettle bell 学到的一点技巧用到back squat
, 太给力了。 觉得自己还有所保留， 没有尽全力。估计下次可以加到115lb. 上完课
， 我留下來多五分钟， 尝试20 的jump box, 发现原来没那么难， 只是节奏要比跳16
要慢。看来功力是在每次的训练中， 一点点增长。加油！ |
|
x*******u
发帖数: 1180 | 18 10/26/12
Close grip bench press
5-5-5-5 25-35-45-50
12 min AMRAP
7 Renegade row push up (25 lb DB each side)
5 pull up
200 m run
4+1
第一次做卧推， 弱暴， 上肢力量啊！ |
|
m*******r
发帖数: 13263 | 19 12 pullup...niu...啥叫AMRAP？ |
|
x*******u
发帖数: 1180 | 20 11/14/12
Crossfit games open WOD #3
18 min AMRAP
15 box jump
12 push press
9 toe to bar
4+ 23. 20/45/KE
I managed to do a perfect toe to bar, oh yeah! So thrilled! As far as you
try, you are gonna make it one day!! |
|
s****e
发帖数: 1984 | 21 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 |
|
s****e
发帖数: 1984 | 22 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 |
|
s****e
发帖数: 1984 | 23 4/4, resting
4/5, I DID IT!做了平生的第一个handstand! 总算是克服了心里障碍
Warm up
10 each 3x thru ring rows, box jumps, push ups, sit ups
Strength
7×3 Alternate between the two movments (45/55/65/65/65/65/65)
Deck Press and Bent over Row
MetCon
Three 4 min AMRAP Couplets, one minute rest between
4 Ring Dips and 8 KB Swings
4 Ring Push Ups and 8 Hollow Rocks
4 HSPU and 8 Air Squats |
|
s****e
发帖数: 1984 | 24 5/17,Crossfit 60 minutes.练啥给忘了。
5/20， Crossfit 60 minutes:
Warmup
800 meter run
15 Air Squats
15 Pass Thru
Front rack strecth with a band
Strength
5×5 press
5×3 push press
5×1 push jerk
MetCon
20 Minute AMRAP
Farmers Carry OH with a Bar. around center stall of parking lot
10 Bar Facing Burpees
10 Thrusters
(55/35) |
|
s****e
发帖数: 1984 | 25 5/21, Crossfit 60 minutes, Zumba 45 minutes
Warmup
1 mile run
Coach Led
Strength
Deadlifts
5×5 (65/85/95/105/115)
3×3 (115/125/135)
MetCon
7 minute AMRAP
7 Ring Dips
7 Pullups
then
3 Rounds for time
400 meter run
5 HSPU (25" handstand)
5 ring rows |
|
s****e
发帖数: 1984 | 26 6/6, Crossfit 60 minutes
Warmup
Strength
Strict Press
5×3 (35/45/55/65/55)
MetCon
18 minute AMRAP
5 Atlas stone Deadlift (65?)
7 Toes to Bar |
|
s****e
发帖数: 1984 | 27 6/18, Crossfit 60 minutes
Warmup
3 Rounds of Cindy
Pass Throughs
Strength
Push Jerk
2×5 for warm up and technique
1 1 1 1 1 1 1
(35/45/55/65)
MetCon
800 Meter Run
12 Minute AMRAP
10 Box Jumps
1 farmers walk (16kg KB)
7 Stone Deadlifts |
|
s****e
发帖数: 1984 | 28 7/9, Cross/fit 60 minutes
Warmup
Skill work
5 minutes on DB Unders
5 Minutes on Handstand Work
Strength
Front Squat
1 1 1 1 1 1 1 1 1 1
(45/65/85/95/100)
MetCon
12 min AMRAP
3 Stone Deads
6 Ring Pushups
9 Russina KB Swings |
|
x*******u
发帖数: 1180 | 29 02|04|13
25 min AMRAP
10 front squat 55 lb
15 KB swing 30lb
20 Abmat sit-up
25 double under or lateral hops
5R+ 47 |
|
x*******u
发帖数: 1180 | 30 02/08/13
Thruster
3-3-3-3
55lb-60lb-65lb-70lb
7min AMRAP
3 thruster
3 chest to bar pull up
6,6-9,9- 12,12-15,15-18,18 etc.
68 |
|
x*******u
发帖数: 1180 | 31 02/15/13
Clean + push jerk
20 min for 1 rep max
80lb
Aginst 10min clock
30 clean+ jerk (55lb)
Then
AMRAP
5 pull up
7 push up
10 air squat
5R
第一次学clean+jerk, 教练在旁盯着， 但我第一组clean 完把jerk做成了push press,
好在教练及时纠正。教练不时说， open the hip! 队友塔拉两娃，28，白女， 身量
跟我差不多。练力量时都跟我这中年大妈搭档，而每次她都是初生牛犊不怕铁， 敢于
加重量。这次没想到可以上到80lb！ 好的队友真的很重要， 可以互相鼓励加油！后
生可畏， 在她的带动下， 有时候对突破自己的那点心理障碍非常的有帮助。 |
|
x*******u
发帖数: 1180 | 32 02/20/13
休息，妹妹生病， 在家做三陪。
02/21/13
Power clean
5-5-3-3-1-1-1
85lb
8 min AMRAP
2 power clean @70- 75% 1rm
4dip
6 tall box Jump ( step down)
8+1 (60lb) #20 jump box |
|
x*******u
发帖数: 1180 | 33 02/27/13
25 min AMRAP
10 box jump (#20)
15 goblet squat (15lb)
20 Alt one arm KB swing
9+10
第一次做单手互换掷壶铃， 只用了15lb的， 基本感觉不到重量。 昨儿的挺举今早才
发现两臂酸痛。 傍晚还要去上GRIT的课。 朋友苏大早给我发了短信，提醒我几点碰面
， 生怕我放她飞机。。😄。
题外话： 好莱呜上演派的人生， 现实中， 人们反复回味李安六年的卧胆尝薪！ 那边
厢阿朱在微博自绘＂贤妻＂，抖擞＂矮胖子＂ 拍药，失禁等鄙人之疾。。 真真同样是
婚姻， 不同的人生感悟！ |
|
x*******u
发帖数: 1180 | 34 02|04|13
25 min AMRAP
10 front squat 55 lb
15 KB swing 30lb
20 Abmat sit-up
25 double under or lateral hops
5R+ 47 |
|
x*******u
发帖数: 1180 | 35 02/08/13
Thruster
3-3-3-3
55lb-60lb-65lb-70lb
7min AMRAP
3 thruster
3 chest to bar pull up
6,6-9,9- 12,12-15,15-18,18 etc.
68 |
|
x*******u
发帖数: 1180 | 36 02/15/13
Clean + push jerk
20 min for 1 rep max
80lb
Aginst 10min clock
30 clean+ jerk (55lb)
Then
AMRAP
5 pull up
7 push up
10 air squat
5R
第一次学clean+jerk, 教练在旁盯着， 但我第一组clean 完把jerk做成了push press,
好在教练及时纠正。教练不时说， open the hip! 队友塔拉两娃，28，白女， 身量
跟我差不多。练力量时都跟我这中年大妈搭档，而每次她都是初生牛犊不怕铁， 敢于
加重量。这次没想到可以上到80lb！ 好的队友真的很重要， 可以互相鼓励加油！后
生可畏， 在她的带动下， 有时候对突破自己的那点心理障碍非常的有帮助。 |
|
x*******u
发帖数: 1180 | 37 02/20/13
休息，妹妹生病， 在家做三陪。
02/21/13
Power clean
5-5-3-3-1-1-1
85lb
8 min AMRAP
2 power clean @70- 75% 1rm
4dip
6 tall box Jump ( step down)
8+1 (60lb) #20 jump box |
|
x*******u
发帖数: 1180 | 38 02/27/13
25 min AMRAP
10 box jump (#20)
15 goblet squat (15lb)
20 Alt one arm KB swing
9+10
第一次做单手互换掷壶铃， 只用了15lb的， 基本感觉不到重量。 昨儿的挺举今早才
发现两臂酸痛。 傍晚还要去上GRIT的课。 朋友苏大早给我发了短信，提醒我几点碰面
， 生怕我放她飞机。。😄。
题外话： 好莱呜上演派的人生， 现实中， 人们反复回味李安六年的卧胆尝薪！ 那边
厢阿朱在微博自绘＂贤妻＂，抖擞＂矮胖子＂ 拍药，失禁等鄙人之疾。。 真真同样是
婚姻， 不同的人生感悟！ |
|
x*******u
发帖数: 1180 | 39 03/20/13
20 min AMRAP
5 SDHP
7 Thruster
10 hang cleans
7+12 (45lb)
自己做了三组toe to bar, 2 perfect one! |
|
x*******u
发帖数: 1180 | 40 03/25/13
7 min plank hold
3:09min+1:25min+1:20min+1:09min
15 min AMRAP
10 heavy kettle bell swing
10 box jump
10 dip
6+8 30lb KB bell /20jump box
2 sets of toe to bar |
|
x*******u
发帖数: 1180 | 41 03/27/13
Hang clean
3-3-3-3-3
55lb, 65lb,70lb,85lb, 90lb(1)
12 min AMRAP
24 OH lunge step ( holding 15lb plate over head straight )
12 slam ball (20lb)
5+17
did 3 sets of toe to bar.
Hang clean 最后一组只做了一个（90lb），一下子起猛了， 杠铃砸在锁骨上， 没把
我疼死。 |
|
x*******u
发帖数: 1180 | 42 04/05/13
20 min AMRAP
10 goblet squat
10 KB push press. 20lb
10 jump box. # 20
10 abmat sit up
9+10
5 min moving Plank
2 x 5 toe to bar
2 negative pull up
听师傅的建议， 今儿做了两次＂明炉烤鸭＂。 第一次挂了两秒？ 第二次想起运动原
理， 收紧后背两边的肌肉， 拧紧了， 多僵持了一秒。。累趴。 手肘做完moving
plank 给磨脱皮， 疼。 |
|
x*******u
发帖数: 1180 | 43 4/12/13
Deadlift
5-5-5-5
95lb, 115lb, 135lb, 155lb
14 min AMRAP
Deadlift. 3x 125lb
Burpee 30 second
The total number of burpees:
67
Toe to bar. 1x5
Ab twist 1x10
Deadlift PR 155lb, tried 165lb, fail. Completely wore out, as dead as a
piece dead fish. |
|
M*****a
发帖数: 7122 | 44 是啊，18“ 到 21”。。。视觉上是有粗一些，但好像也没那么夸张。前后不是一个人
量的，不知和这个有没有关系。
管他呢，反正感觉energy level高了些，先后同样的测试performance也有improve，后
背赶脚也长肉了。高兴 :D
BEFORE AFTER
500m row 2:13 2:03
/rest til the end of 5 mins
5min AMRAP DL @93# + burpees
1,2,3,4...... 6rounds+7DL+6burpee 7rounds
/rest for 2 mins
2 mins Double Unders 86 100
Weight 11... 阅读全帖 |
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M*****a
发帖数: 7122 | 45 昨天的workout超级sick，之后又power shower又按摩的，今天还是差点爬不下床。发
过来大家娱乐下。
12min AMRAP (as many rounds as possible)
- 150 Wall Balls (boys 20lb ball; girls 14lb)
- 90 Double Unders (or 270 single unders)
- 30 Muscle Ups (or 12 chin ups + 12 dips)
12分钟内完成一遍的有包子，视频为证哦；完成一遍第二、三天腰腿不疼的双簧包 :)
正确的wall ball姿势和高度： |
|
s***r
发帖数: 358 | 46 I suck at this. I tend to use more triceps than pecs during the lift. Will
need to fix that. This was the AMRAP set after 5x2@220: |
|
s***r
发帖数: 358 | 47 Bodyweight sits at 171lb.
This was the AMRAP set after 5x2@300. I am not happy with the bar path of
some of the reps, but 8 reps still made my day: |
|
s***r
发帖数: 358 | 48 My training cycle ends this week. I am supposed to do a mock meet on Friday
but since I will be traveling on Friday I did the mock meet yesterday and
got a few PRs.
High bar squat 375x1:
This is a 20lb PR and only 10lb off my best low bar squat max. Very happy
with this. After 7 weeks of high bar squatting, I do miss low bar squat, a
lot!
Bench press 275x1 (10lb PR):
I couldn't test my deadlift yesterday as I had been having pain around my
left shoulder joint and pulling aggravates it. Based on ... 阅读全帖 |
|
s***r
发帖数: 358 | 49 The program called for 300x3x2, but I decided to turn last set into AMRAP
set to see where I am at. I wanted 10 reps, but I felt like I was going to
pass out after rep 9, so stopped there.
High bar squat 300x9:
I also got a pause squat PR earlier in the week as well.
310x1 high bar pause squat: |
|
p*********l
发帖数: 26270 | 50 厉害!
：The program called for 300x3x2, but I decided to turn last set into AMRAP
：set to see where I am at. I wanted 10 reps, but I felt like I was going to |
|
