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WOD of 22.12.2012

Despite the fact that we run out of time according to Maya calendar, for the God’s sake we are all still alive and can perform or WODs 🙂

Today’s wod is a bit long and tough:

2 RFT

50 Hang power clean
25 box jump
25 wallball (9kg)
50 Hang clean
25 box jump
25 wall ball
50 sit up

It took 49min 30 sec of me. It is longer than i thought. I deliberately did the cleans very slowly just to master the technique. For this reason i hold the bar very close too me, while doing that, unfortunately i harshly scratched my right lower leg, shinbone. It bled a little but bulged and gave too much pain. It affected my pace.

WOD of 08.12.2012 & 09.12.2012

Yesterday i did a mixed work out. First i did a strength work out by trying to reach my max. at bench press. I did 5 – 5 rep at 80, 3 – 3 rep at 90, 2 – 2 at 95 and finally 1 -1 at 100 kg. I know that it is not impressive 🙂 After strength work out, i performed really tough WOD which i derived a military crossfit site. WOD’s is 5 wallclimb, 10 knees to chest and 15 box jump, 20 min AMRAP. Wallclimb really broke me. It is hard…

Today, at 8 am in the morning, i performed WOD 1500. Here is the WOD:

100 jump rope
10 burpees
10 sit up
10 push up
10 squat
10 pull up (military pull up, instead of regular one)

The result is not bad. 34min 20 sec. After completing this work out, I did 4*10 biceps curl, 4*10 hammer, 4*10 triceps extension and 4*10 triceps hammer with ripcords.

Met-Con work out list

This morning I attach new pdf file. It is a list of metabolic conditioning workout which I found on the net. It’s useful and gives you chance to tailor your work out according to your available equipment.Metabolic Conditioning Work Outs

15 deadlift * 15 push up, 10 RFT

Tonight, weather is pretty cold here in Istanbul. I did an open air work out consist of 10 rounds of 15 deadlift and 15 push up. As a part of my wod at home intention, i bought elastic resistence bands from http://www.ripcords.com a couple of weeks ago. Today I had a chance to test’em. I used black ripcords which applies you resistence up to 50 lbs. 

Deadlift with ripcords is a bit different than regular deadlift. You have to bend until your body becomes parallel to the ground while you keep your legs as straight as possible. Then you pull yourself squeezing your hips and core.

I did my ten rounds at 19 min 30 sec. and ripcord has passed the exam.

Bodyweight WODs for everytime and everywhere

Today, I present a short list of bodyweight WODs which you can perform in a limited place and condition such as in a hotel room, your saloon or a kid’s park. In fact, most of us are weak in time management and generally can not balance the time we spent at work or social life with the time we spend for ourselves. Additionally, sometimes we think traffic jam, concern about crowds in the box, lockers, sweat, dirty clothes…and come to conclusion that we haven’t enough time to go the gym.

I was an expert on this. But this mood shouldn’t be obstacle for us.

Here is list of bodyweight WODs. You do not need any equipment besides your determination.

Bodyweight Met-Con WODs

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Angie (CrossFit HQ)

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1 Round for Time

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Barbara (CrossFit HQ)

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 Rounds for Time

________________________________________

Chelsea (CrossFit HQ)

5 Pull-ups
10 Push-ups
15 Squats

1 Round each minute on the minute for 30 minutes

________________________________________

Cindy (CrossFit HQ)

5 Pull-ups
10 Push-ups
15 Squats

Max Rounds in 20 minutes

________________________________________

Mary (CrossFit HQ)

5 Handstand Push-ups
10 Pistols
15 Pull-ups

Max Rounds in 20 minutes

________________________________________

Nicole (CrossFit HQ)

Run 400 meters
Max rep Pull-ups

Max Rounds in 20 minutes
[Note number of Pull-ups completed for each round]

________________________________________

JT (CrossFit HQ)

Handstand Push-ups
Ring Dips
Push-Ups

21, 15, & 9 Rep Rounds for Time

________________________________________

Michael (CrossFit HQ)

Run 800 meters
50 Back Extensions
50 Sit-ups

3 Rounds for Time

________________________________________

Murph (CrossFit HQ)

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

1 Round for Time
[Wear 20 lb vest if available]

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Handstand Push-up/L Pull-up 2-step Ladder (CrossFit HQ)

Handstand Push-ups [15-13-11-9-7-5-3-1 reps]
L Pull-up [1-3-5-7-9-11-13-15 reps]

10 Round with Rep Sequence for Time

________________________________________

Muscle-up/Squat Workout (CrossFit HQ)

5 Muscle-ups
50 Squats

4 Rounds for Time

________________________________________

Bad Snake (Ian Carver)

60 Seconds Jumping Rope
21 Knees to Elbows
50 Push-ups
15 L Pull-ups

60 Seconds Jumping Rope
15 Knees to Elbows
35 Push-ups
12 L Pull-ups

60 Seconds Jumping Rope
12 Knees to Elbows
20 Push-ups
9 L Pull-ups

1 Round for Time

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Seppuku (Ian Carver)

Hill Sprint 50 meters
10 L Pull-ups
10 Ring Push-ups
10 Knees to Elbows

10 Rounds for Time

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Ivan the Terrible (Ian Carver)

90 Seconds of Jumping Rope
50 Lunges
50 Push-ups
50 Sit-ups

90 Seconds of Jumping Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds of Jumping Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds of Jumping Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds of Jumping Rope
10 Lunges
10 Push-ups
10 Sit-ups

1 Round for Time

________________________________________

Brussel Sprouts (Connie Morreale)

Run 200 meters
Walking Lunges 100 meters
50 Sit-ups
25 Pull-ups
25 Push-ups
50 Back Extensions
50 Back Extensions
Run 200 meters

2 Rounds for Time w/ 2 minute rest between rounds. Score is the time difference between rounds 1 & 2.

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Little Runny Angie (CrossFit PC)

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Pull-ups

1 Round for Time

________________________________________

Fractured Runny Angie (CrossFit PC)

Run 400 meters
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

4 Rounds for Time

________________________________________

400-meter Walking Lunges (CrossFit HQ)

400-meter Walking Lunges

1 Round for Time

________________________________________

Gingerbread Man (Robert Olajos)

Double-unders
Muscle-ups
Knees to Elbows

21-15-9 Rep Rounds for Time

________________________________________

Playing With Push-ups (John Beieler)

Run 100 meters
20 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Run 100 meters
15 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Run 100 meters
10 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

1 Round for Time

________________________________________

Balboa (CM)

100 Jump Ropes
Run 400 meters
10 Bodyblasters

4 Rounds for Time
[Bodyblaster – Do a Burpee under a pull-up bar. Grab the bar on the jump and perform one pull-up. After completing the pull-up, return to a dead-hang position and do one knees-to-elbows. This is one repetition.]

________________________________________

Fight on Friday (CrossFit HQ)

30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls w/ 1-2 Punch on Heavy Bag

3 Rounds for Time

________________________________________

Crouching Tiger (CM)

50 Squats
25 Push-ups
50 Pistols
25 Fingertip Push-ups
50 Side Lunges
25 Knuckle Push-ups
50 Walking Lunges
25 Diamond Push-ups

1 Round for Time

________________________________________

Burning Rings of Fire (CM)

10 Ring Push-ups
10 Archer Push-ups [5/5]
10 Ring Flyes
10 Wide Grip Ring Push-ups
10 Single-leg Ring Push-ups [5/5]
10 Pseudo-planche Ring Push-ups
10 Jackknife Ring Push-ups
10 Dive Bomber Ring Push-ups
10 Elevated Ring Push-ups
10 Ring Push-ups

1 Round for Time

________________________________________

1500 (CrossFit Houston)

100 Jump Ropes
10 Burpees
10 Sit-ups
10 Push-ups
10 Squats
10 Pull-ups

10 Rounds for Time

________________________________________

Run 1/2 mile
50 Squats

3 Rounds for Time

________________________________________

10 Push-ups
10 Sit-ups
10 Squats

10 Rounds for Time

________________________________________

200 air squats for time

________________________________________

Susan

Run 200 meters
10 Squats
10 Push-ups

5 Rounds for Time

crossfitmab

Hi everyone,

In this blog I will try to communicate my crossfit experience, my WOD’s and other stuff about the crossfit. As a first post, I quickly describe who i am and why i create this blog.

I live in Istanbul – Turkey. I am not a licensed bodybuilder or powerlifter. ın fact, I work in financial services group ( no relation with any sportive action:) ) My sports backround goes back approximately ten years ago and consist of chalisthenics and a bit running. Currently, apart from working out and tiring WOD’s, I am trying to enhance and develop my theoretical knowledge about crossfit and human body.

I do crossfit WODs 3 times in a box, 2 times in a military site near my house. ı like deadlift and pull ups and naturally i hate wall-ball and burpees. Running has always been my favorite metcon action. My intention is to keep myself updated regarding the issues about crossfit and transmit my experience to bloggers.

I hope you’ll find it useful. I’d be very happy if i give you inspiration and spark your crossfit fire!

regards…