My WOD

Discussion in 'Training and Health' started by Mark Chisholm, Apr 26, 2014.

  1. andrus kokerov

    andrus kokerov Active Member

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    I did the best allbody workout for a treenerd you can imagin. Footlocked 6x12m. 1 for warmup, 3 for time (best 18 seconds) and 2 for long smooth locks (best was 9 locks). I can do 12m with 9 locks, when i focus on the quality of them. But then i get too long pauses between them. When i focus on speed i end up with 10 locks.

    The weather was just great. -9 degrees celcius, no snow, no wind and sunny.
     
    Last edited: Dec 11, 2016
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  2. andrus kokerov

    andrus kokerov Active Member

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    Summed up the year today with the wod300. Great stuff. Dident time it. Did everything in a quit fast pace and watched the form.
    Have been doing regular strenght training in the last time with high reps. Ill go low with the reps for a month and then back to more and more crossfit cause my first comp is in may.

    Ou and a happy new one everybody. its only 11h away here.
     
  3. marlinspiker

    marlinspiker Well-Known Member

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    Ive been out for a month. messed up my back doing heavy sets of deads. went into the gym this work and didnt lift anything over 95lbs. feels good to be back.
     
  4. andrus kokerov

    andrus kokerov Active Member

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    Man, thats bad to hear. Hope you get soon back where you stopped.
     
  5. Dblehron

    Dblehron Active Member

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    S.I joint? I tweaked mine squatting and deadlifting and was couch locked/ basically paralyzed each time I did it.
     
  6. andrus kokerov

    andrus kokerov Active Member

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    I like the winter. The workdays are short. Mostly its over by 2 o clock, so i get alot of time to train. Been at the gym 5x a week for the last two weeks. Mostly its 2x strenght training and 2-3x crossfit. Doing sets of five at the moment. Ended up benching 100kg 5x and squating 110kg 5x this week. Ill need to go up with the squat weights. Still cant judge how strong i am... And Mark i stole a Wod from you from Mr. Lorenzis facebook page. He posted a photo from your gym some time ago. Did the one for abs, felt them 3 days later too.
     
  7. Crazy_Jimmy

    Crazy_Jimmy Well-Known Member

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    what wod did you steal
     
  8. andrus kokerov

    andrus kokerov Active Member

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    Hope i dont get my bottom kicked for putting this wod here. hope it aint top secret :D well 3 rounds of:
    2 minute blank
    4 toes to bar
    8 knees to elbows
    16 twisted knees to elbows
    32 sit ups

    Go for it Jimmy!
     
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  9. barley wilkerson

    barley wilkerson New Member

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    i tried this a few times for a full body cardio/lift core workout... it CAN be brutal if you push hard... add some tree climbing inspired movements and this would be a GREAT workout...
     
  10. andrus kokerov

    andrus kokerov Active Member

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    Im a week on holiday. Aint got much here to workout with. So did "cindy" today.
    AMRAP in 20 minutes.

    5 pull ups
    10 push ups
    15 ait squats

    Ended up with 16 today. look'd much easyer in the video.

    Got 4 months to my first comp this year. Feeling strong and my conditioning is also getting better. One thing i need is speed. i totaly suck at speedclimb and extra speed would be good in the WC. Tips anybody?
     
    Last edited: Jan 30, 2017
  11. Crazy_Jimmy

    Crazy_Jimmy Well-Known Member

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    Practice work climbs ,lots of them bro . I say speed belay maybe shed any excess weight if you can
     
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  12. andrus kokerov

    andrus kokerov Active Member

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    How the other cym cats doing? Its summer now and time to get out. My wod:
    1 mile run
    50 pull ups
    1 mile run
    50 push ups
    1 mile run
    50 squats
    1 mile run
    50 knees to elbows
     
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  13. jdhoward

    jdhoward Active Member

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    Holy crap! What was your time? My wod now a days is work then 16 oz curls. I need to find out how to prep for jambo.


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  14. Dr. Cornwallis

    Dr. Cornwallis Member

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    I follow a strength biased program lifting two days a week and typically doing two conditioning workouts a week.

    Today was:

    - Deadlift: 295x5, 340x5, 385x15
    - GHD Sit-ups: 50, 25, 25
    - Overhead Press: 115x5, 130x5, 150x9
    - Pull-ups: 5x10
    - Bent Over Row: 150x10x5
    - Ring Dips: 5x10


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  15. andrus kokerov

    andrus kokerov Active Member

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    I dident take the time. I think i could use a calender for takeing the time. It was my first run for a while.... Been footlocking and doing some wod-s but no running.
     
  16. Dr. Cornwallis

    Dr. Cornwallis Member

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    - 30 Sled Pushes (sled +90 lbs, 20m push)
    - 30 BW Back Squat (230lb)
    - 30 Sandbag Carries (100 lb bag, 20m carry)


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  17. andrus kokerov

    andrus kokerov Active Member

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  18. Dr. Cornwallis

    Dr. Cornwallis Member

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    It's very good to work towards goals, and it's also good to see where you stack up compared to others, but be careful, especially with crossfit and chasing faster times. It's often a good way to get hurt, and for what?

    A little background... I've been a part of crossfit in some capacity for nearly ten years and I've coached for the last five at one of the oldest crossfit affiliates in the area. One of the things I see a lot of is shitty reps, and it's often because of the timing aspect of workouts. Everyone wants to work towards a 2:00 min Fran time, but most can't do ten strict pullups, so people end up having bar seizures in an attempt to go faster when they should be looking to improve their form. The kipping pull-up is not a measure of strength, and it's also a good way to hurt your self. Kipping is a technique, If you can do 20 strict pull-ups, I guarantee you can do 30+ bar seizures. Whose the better athlete? The one that can do a 2 min Fran with kipping, or the one that can do a 3:30 Fran with strict pull-ups... I would say the later.

    Also, everything is strength based, and that's where a lot of crossfit programming lacks. Depending on the time of the year, I don't do much if any conditioning work, however, I work strength year round in cycles. I can go six months without doing a single conditioning type workout and in less than a month of working conditioning back in, I'm pretty much back where I was, and due to my strength base, I'm usually ahead of the pack to begin with.

    If you can squat 400+ lb, overhead Press 200+, and do strict pull-ups at your body weight + some, then doing some 95lb thrusters and pull-ups is not that hard.




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  19. andrus kokerov

    andrus kokerov Active Member

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    How ya doing everybody? Merry christmas! So how you started christmas? This year i aint skipping eny workouts on christmas. Started the day with some stair running:
    3x every stair (about 70 stairs)
    3x skipd a stair
    3x jumps with legs together, skipd a stair
     
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  20. Mark Chisholm

    Mark Chisholm Administrator

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    Nice post! Thanks for the input. So with your background in coaching, what types of workouts/ exercises would you recommend to the competition climbers here?

    Welcome to the Buzz!
     
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