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So this morning at 7 am i ran a total of a mile and a half did a total of 300 double unders, then a total of 129 burpee power cleans!!!! 😳 Coach Jules created one hell of a workout! My score was a total of 129 reps of burpee power cleans at the prescribed weight of 95lbs
WOD - 4/16/13
“The Boxer”
Complete twelve rounds of the following:
In 3 minutes:
Sprint 200 meters
25 Double-unders
With remaining time, do as many reps of burpee power cleans (95#/65#) as possibleRest 1 minute between rounds.
In this workout you are required to complete at least six rounds. After the sixth round you may “throw in the towel” at any point. Your score is the total number of burpee power cleans completed.
#health #fitness #fit #TagsForLikes #TFLers #crossfit #fitnessaddict #fitspo #workout #crossfitrockland #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise (at CrossFit Rockland)
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My Workout For Monday April 15
I earned 1069 points for my workout on Fitocracy!
Running +29 pts
- 0:01:30 || 0.249 mi || flat (+29 pts)
- warm up
Divebomber Push-Up +5 pts
- 3 reps (+5 pts)
- Calf stretch into divebombers.
Stretching +2 pts
- 0:05:00 (+2 pts)
- warm up: 10x bootstrappers Banded tricep stretch.
Hang Power Clean +63 pts
- 45 lb x 3 reps (+21 pts)
- 45 lb x 3 reps (+21 pts)
- 45 lb x 3 reps (+21 pts)
- Burgener warm up:
Hang Clean +63 pts
- 45 lb x 3 reps (+21 pts)
- 45 lb x 3 reps (+21 pts)
- 45 lb x 3 reps (+21 pts)
- Burgener warm up.
Clean +278 pts
- 45 lb x 3 reps (+27 pts)
- 75 lb x 3 reps (+33 pts)
- 135 lb x 3 reps (+50 pts)
- 135 lb x 30 reps (+90 pts)
- 135 lb x 15 reps (+78 pts)
- WOD - 4/15/13 For time: Finished in 17:27 45 Squat cleans (135#/95#) 45 Ring dips
Ring Dip +629 pts
- 45 reps (+629 pts)
- WOD - 4/15/13 For time: finished in 17:27 45 Squat cleans (135#/95#) 45 Ring dips
Think you can beat me, or want to comment?
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I want to get into doing badass work outs... But don't work out!!! Any ideas?
crawl before you walk, walk before you run; take things slowly build your endurance no one becomes badass in a day it takes time, sweat, tears, and blood. I would say start with running ,biking, jumping rope etc. I don’t do much workout programming these days but start small when building a capacity for workouts don’t step into you local gym and think your gonna row/run 5000 meters and deadlift 500 pounds. work with the lightest of weight first better yet start off with push ups, pull ups, sit ups, air squats, basically anything calisthenic based do it!
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“Filthy Fifty”
For Time: finished in 26:00 (looks like I didn’t make my under 20 min time cap)
50 Box jumps (24”/20”)
50 Jumping pull-ups
50 Kettlebell swings (35#/25#)
50 Walking Lunges
50 Knees-to-elbows
50 Push-press (45#/35#)
50 Back extensions
50 Wallball shots (20#/14#)
50 Burpees
50 Double-unders. Legit the work out kicked as abut I loved it! #health #fitness #fit #TagsForLikes #TFLers #crossfitrockland #fitnessaddict #fitspo #workout #crossfit #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
(at CrossFit Rockland) -
Racked up shorti! The healing process begins. Lol (at Harmon’s)
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Yep I’m about that life! 😮 Coach Jules said max effort. But honestly it’s not a bad rip what so ever. Today’s WOD we did one of the benchmark ladies “Nicole”
Complete as many rounds as possible in 20 minutes of:
Run 400m
Max rep pull-ups
I could only complete 4 rounds because of the rip 😩.
(at CrossFit Rockland) -
My Workout For Monday April 08
I earned 986 points for my workout on Fitocracy!
Stretching +3 pts
- 0:15:00 (+3 pts)
- calf stretch, stripper walk-alternating, inch worm w/push up, bear crawl. High knees, butt kicks, skipping: forward and backwards.
Running (Intervals/Sprints) +160 pts
- 437.4 yd || run (+20 pts)
- 437.4 yd || run (+20 pts)
- 437.4 yd || run (+20 pts)
- 437.4 yd || run (+20 pts)
- 437.4 yd || run (+20 pts)
- 437.4 yd || run (+20 pts)
- 437.4 yd || run (+20 pts)
- 437.4 yd || run (+20 pts)
- WOD - 4/8/13 Eight rounds for time of: Run 400m Rest 90 seconds
Snatch +506 pts
- 45 lb x 5 reps (+49 pts)
- 75 lb x 5 reps (+60 pts)
- 95 lb x 5 reps (+69 pts)
- 105 lb x 5 reps (+74 pts)
- 115 lb x 5 reps (+79 pts)
- 125 lb x 5 reps (+85 pts)
- 135 lb x 5 reps (+90 pts)
Clean +317 pts
- 135 lb x 2 reps (+42 pts)
- 145 lb x 2 reps (+45 pts)
- 155 lb x 2 reps (+48 pts)
- 175 lb x 2 reps (+55 pts)
- 185 lb x 2 reps (+59 pts)
- 205 lb x 2 reps (+68 pts)
Think you can beat me, or want to comment?
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My Workout For Friday April 05
I earned 1769 points for my workout on Fitocracy!
Shoulder Dislocation +25 pts
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- warm up.
Stretching +2 pts
- 0:10:00 (+2 pts)
- rig hang, shoulder band stretch, and runners stretch
Standing Barbell Shoulder Press (OHP) +553 pts
- 45 lb x 5 reps (+49 pts)
- 95 lb x 3 reps (+55 pts)
- 155 lb x 1 reps (+57 pts)
- 165 lb x 1 reps (+61 pts)
- 175 lb x 1 reps (+65 pts)
- 175 lb x 1 reps (+65 pts)
- 180 lb x 1 reps (+67 pts)
- 180 lb x 1 reps (+67 pts)
- 180 lb x 1 reps (+67 pts)
- set 5 (f) set 7-9 (f) I was sooo close but just could no lock out at 180 strict press. WOD - 4/5/13 Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5
Push Press +352 pts
- 45 lb x 5 reps (+27 pts)
- 135 lb x 3 reps (+39 pts)
- 155 lb x 3 reps (+45 pts)
- 165 lb x 3 reps (+48 pts)
- 175 lb x 3 reps (+52 pts)
- 185 lb x 3 reps (+55 pts)
- 205 lb x 1 reps (+43 pts)
- 205 lb x 1 reps (+43 pts)
- set 7 (f) set 8 only could achieve 1 rep. WOD - 4/5/13 Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5
Jerk +63 pts
- 45 lb x 3 reps (+21 pts)
- 45 lb x 3 reps (+21 pts)
- 45 lb x 3 reps (+21 pts)
- warm up
Clean and Jerk +774 pts
- 135 lb x 5 reps (+107 pts)
- 155 lb x 5 reps (+122 pts)
- 175 lb x 5 reps (+140 pts)
- 185 lb x 5 reps (+150 pts)
- 190 lb x 1 reps (+85 pts)
- 190 lb x 1 reps (+85 pts)
- 190 lb x 1 reps (+85 pts)
- Set 6-7 No time to finished my training WOD - 4/5/13 Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5
Think you can beat me, or want to comment?
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Crossfit open 13.5
Awweeee yeahhhhh!!!!
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My Workout For Tuesday April 02
I earned 1446 points for my workout on Fitocracy!
Stretching +2 pts
- 0:10:00 (+2 pts)
- mobilize/stretch banded rack stretch squat warm-up
Power Clean +250 pts
- 45 lb x 3 reps (+21 pts)
- 45 lb x 3 reps (+21 pts)
- 185 lb x 9 reps (+80 pts)
- 185 lb x 6 reps (+73 pts)
- 185 lb x 3 reps (+55 pts)
- W)D - 4/2/13 9-6-3 reps for time of: Power clean (185#/125#) Muscle-ups I finished in 11:36
Squat Clean +200 pts
- 45 lb x 3 reps (+50 pts)
- 45 lb x 3 reps (+50 pts)
- 45 lb x 3 reps (+50 pts)
- 45 lb x 3 reps (+50 pts)
- 1/2 squat/Full squat
Clean +350 pts
- 45 lb x 5 reps (+34 pts)
- 135 lb x 1 reps (+34 pts)
- 175 lb x 1 reps (+45 pts)
- 185 lb x 1 reps (+48 pts)
- 215 lb x 1 reps (+59 pts)
- 225 lb x 1 reps (+63 pts)
- 235 lb x 1 reps (+67 pts)
- 20 min to establish a 1RM (rep max) squat clean. My previous PR was 175 my new PR is 235! W)D - 4/2/13 9-6-3 reps for time of: Power clean (185#/125#) Muscle-ups I finished in 11:36
Ring Muscle-Up +644 pts
- 2 reps || assisted (+46 pts)
- 9 reps || assisted (+327 pts)
- 6 reps || assisted (+193 pts)
- 3 reps || assisted (+78 pts)
- Set 1 was more of a warm up, done from a hang position but my toes were on the floor and i used a false grip.
Think you can beat me, or want to comment?
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PR in yo FACE!!!
So I PR’d my squat clean from 175 lbs to 235! Whoop whoop!!!!
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5 o’clock in the morning
Crossfit anyone?!
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#crossfitopen pains. I ripped during toes to bar which I would like to add I jus leaned yesterday. Anyway I finished with 12+10 toes to bar with 58 reps 😫. Next year I will officially compete when I get better.
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My Workout For Saturday March 30
I earned 1172 points for my workout on Fitocracy!
Running +50 pts
- 0:01:00 || 0.249 mi || flat (+50 pts)
- warm up.
Stretching +2 pts
- 0:10:00 (+2 pts)
- leg/arm swings, stripper walks,and bootstrappers.
Kipping Pull-Up +60 pts
- 7 reps (+30 pts)
- 7 reps (+30 pts)
- warm up
Hang Clean +62 pts
- 45 lb x 10 reps (+31 pts)
- 45 lb x 10 reps (+31 pts)
- warm up.
Hang High Pull +62 pts
- 45 lb x 10 reps (+31 pts)
- 45 lb x 10 reps (+31 pts)
- warm up.
Clean +80 pts
- 45 lb x 10 reps (+40 pts)
- 45 lb x 10 reps (+40 pts)
- warm up.
Clean and Press +168 pts
- 45 lb x 10 reps (+84 pts)
- 45 lb x 10 reps (+84 pts)
- warm up.
Clean and Jerk +658 pts
- 45 lb x 10 reps (+69 pts)
- 75 lb x 5 reps (+71 pts)
- 95 lb x 3 reps (+65 pts)
- 135 lb x 3 reps (+86 pts)
- 135 lb x 6 reps (+114 pts)
- 135 lb x 9 reps (+124 pts)
- 135 lb x 12 reps (+129 pts)
- WOD - 3/30/13 “CrossFit Games Open 13.4” Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerks (135#/95#) 3 Toes-to-bar 6 Clean and jerks (135#/95#) 6 Toes-to-bar 9 Clean and jerks (135#/95#) 9 Toes-to-bar 12 Clean and jerks (135#/95#) 12 To
Toes-To-Bar +30 pts
- 3 reps (+5 pts)
- 6 reps (+6 pts)
- 9 reps (+9 pts)
- 10 reps (+10 pts)
- WOD - 3/30/13 “CrossFit Games Open 13.4” Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerks (135#/95#) 3 Toes-to-bar 6 Clean and jerks (135#/95#) 6 Toes-to-bar 9 Clean and jerks (135#/95#) 9 Toes-to-bar 12 Clean and jerks (135#/95#) 12 To
Think you can beat me, or want to comment?
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My Workout For Friday March 29
I earned 5596 points for my workout on Fitocracy!
Running +50 pts
- 0:01:00 || 0.249 mi || flat (+50 pts)
- warm up.
Ring Dip +180 pts
- 5 reps (+45 pts)
- 5 reps (+45 pts)
- 5 reps (+45 pts)
- 5 reps (+45 pts)
- warm up.
Sit-Up +21 pts
- 15 reps (+7 pts)
- 15 reps (+7 pts)
- 15 reps (+7 pts)
- warm up.
Stretching +2 pts
- 0:05:00 (+2 pts)
- stretched hip flexors, glutes,quads, hamstrings, etc.
Rowing (machine) +5343 pts
- 0:49:00 || 250 m (+552 pts)
- 0:46:00 || 250 m (+515 pts)
- 0:47:00 || 250 m (+527 pts)
- 0:48:00 || 250 m (+539 pts)
- 0:48:00 || 250 m (+539 pts)
- 0:48:00 || 250 m (+539 pts)
- 0:47:00 || 250 m (+527 pts)
- 0:48:00 || 250 m (+539 pts)
- 0:48:00 || 250 m (+539 pts)
- 0:47:00 || 250 m (+527 pts)
- WOD - 3/29/13 Ten rounds for time of: Row 250m Rest 90 seconds total time was 21:43
Think you can beat me, or want to comment?
