Weight – Page 7 – Fitness Managed

HSPU, DL, Ring Dips, Power Cleans, Pullups and Thrusters

By cbroccoli | 18/02/2025 - 07:37 |18/02/2025 Chipper, Long (< 20 min), Medium Weights, Task Based, W-G

Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)

30 x Handstand Pushups
30 x Deadlifts @ 185lbs/85kg
30 x Ring Dips
30 x Power Cleans @ 120lbs/55kg
30 x Pullups
30 x Thrusters @ 65lbs/30kg

Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.

Front Squats and L-Sits then Wall Balls and Burpees

By cbroccoli | 14/02/2025 - 14:52 |14/02/2025 Body Weight, Couplet, Lower Body/Legs, M, Medium (< 15 min), Task Based

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Crossfit Interlaken WOD from today…

3 rounds of

8 x Front Squats
30 second L-Sit

Then for time, 21-18-15-12-9-6-3

Wall Balls
Burpees

Results: Used 70kg for the Front Squats. Metcon 14:40.

Bench Press and MUs then some Holds

By cbroccoli | 13/02/2025 - 14:46 |14/02/2025 Body Weight, Chipper, EMOM, Full Body, G, Medium (< 15 min)

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5 rounds of

2 x Bench Press @ 75% of 1RM
3 x Ring Muscle Ups

Then the Crossfit Mainsite WOD from Feb 4, EMOM for 12 minutes accumulate (3 rounds of each)

Minute 1 – 15 second L-Sit
Minute 2 – 15 second Chin over Bar Hold
Minute 3 – 30 second Handstand Hold
Minute 4 – 30 Second Squat Hold

Results: Used 165lbs/75kg for the Bench Press.

Weighted Pullups then Row, T2B and more Pullups

By cbroccoli | 11/02/2025 - 19:43 |12/02/2025 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet, Upper Body/Arms

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8 rounds, rest 2 minutes between rounds (break reps if needed)

7 x Strict Pullups
5 x Strict Pullups @ 10kg
3 x Strict Pullups @ 20kg
1 x Strict Pullup @ 30kg
1 x Strict Pullup @ 30kg
3 x Strict Pullups @ 20kg
5 x Strict Pullups @ 10kg
7 x Strict Pullups

Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)

250m Row
20 Toes to Bar
250m Row
20 Pullups
250m Row
20 Pullups
250m Row
20 Toes to Bar
250m Row

Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.

Strict Presses then Back Squats and Push Presses

By cbroccoli | 08/02/2025 - 18:34 |10/02/2025 Couplet, Medium (< 15 min), Medium Weights, Time Based, Upper Body/Arms, W

Take 20 minutes and work up to a heavy

1 x Strict Press

Then a Crossfit Mainsite WOD… AMRAP in 12 minutes

12 x Push Press @ 50kg
12 x Back Squat @ 50kg

Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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