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Fender

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Fender last won the day on May 7 2014

Fender had the most liked content!

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About Fender

  • Rank
    Advanced Member
  • Birthday 03/09/1968

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  • Gender
    Male
  • Location
    Austin, TX
  1. Fender

    Fitness Central

    Today's WOD: 3 min ARAM 400m run Max DUs rest 30 sec 10 HR pushups rest 20 sec 10 HR pushups rest 20 sec 1 mile on AD or 1000m row (I alternated) rest 3 min x 4 43:31 and 64 DUs
  2. Fender

    Fitness Central

    "Murph" - 48:40 RX
  3. Fender

    Fitness Central

    Today's WOD: A. 8 minutes to build to a heavy hang clean + overhead (3+3) 145# B. AMRAP 10 AMRAP KB Snatch 1.5/1 pood 107 using 45# KB
  4. Fender

    Fitness Central

    Today's WOD: A. Build to a heavy hang power clean + overhead (3+3) - 145# B. 90sec max MU or pull-ups - 25 + 1k row for time - 3:47
  5. Fender

    Fitness Central

    A. Back squat build to a 1rm B. Wtd pull-up build to a 1rm C. 1 amrap set CTB pull-ups unbroken + "Helen" 3 rounds for time Run 400m 21 KBS 1.5/1 12 pull-ups 11:56 RX
  6. Fender

    Fitness Central

    Today we did 10 rounds of "Helen" with a partner. One partner rests while the other does a round, so each does 5 rounds. On Monday we are doing "Murph" with a partner.
  7. Fender

    Fitness Central

    Strength A. 5 Push Press as heavy as possible Skills and Drills B1. Wall Walk ×5 with Perfect Form B2. Supine Windshield Wipers R/L x 8 x3 Conditioning: 3 sets, switch order per set: 25 walking lunges 20 ring rows 30 sec side bridge/side 20 box step-ups 5 db man-makers moderate rest 2 min 5:22, 4:50, 5:27
  8. Fender

    Fitness Central

    Impressive! Our WOD was "death by slamball". I did 24 rounds which is far short of my PR but only 5 days into my quit and still in the fog.... Welcome Torker! 5 days in? It gets better bro, hang in there! Curious what "death by slamball" is? Thanks..... 6 days now and fighting the mood swings. Missed this mornings WOD but will get a long bike ride in tonight. Death by Slamball is slamming a medicine ball, to the ground. one time for each minute that the WOD progresses. At minute 3 you would do 3 reps, and rest for the duration of the minute and so on until you quit or you cannot complete the number of reps in that minute. Make sense.......? Oh, yeah, I've actually done those. 24 rounds seems damn impressive to me!
  9. Fender

    Fitness Central

    Impressive! Our WOD was "death by slamball". I did 24 rounds which is far short of my PR but only 5 days into my quit and still in the fog.... Welcome Torker! 5 days in? It gets better bro, hang in there! Curious what "death by slamball" is?
  10. Fender

    Fitness Central

    Today's WOD: A. 12 minutes to work to a heavy Back Squat x 20 Skill and Drills B. Handstand Hold with Chin and Toes touching wall 4×0:20, rest as needed between holds Muscular Endurance Modified “Angie” - 100 jumping pullups 100 pushups from knees 100 situps 100 squats *20 minute cap 18:31
  11. Fender

    Fitness Central

    Today's WOD: 10 rounds of: 1 minute of rowing/airdyne (first 5 rounds I did airdyne, 2nd 5 I did rowing) Rest 15 seconds 30 seconds of 95/65# shoulder press (65# was plenty for me - averaged about 9 reps per round) Rest 15 seconds
  12. Fender

    Fitness Central

    Today's WOD: Bench Press x 10 @ 10X0 x3 + 10 rounds for time: 10 Box Jumps 24/20” (I had to use 21") 10 Pull-Ups 14:24
  13. Fender

    Fitness Central

    Today's WOD: Stamina: A. 3 sets of Back Squat x 10 at normal to fast tempo + Conditioning: 6 sets hard: 20 sec kb swings 20 sec burpees 20 sec airdyne cals rest 2-4 min Core: For 4:00, 0:20 Arch Rocks, 0:20 Rest
  14. Fender

    Fitness Central

    Today's WOD: A1. 10 Split Stance Squats; rest 45 seconds between legs A2. 5 WTD Pull-Up or WTD Negative x3 B. Rowing instructions 1000m row @ 18-22 strokes per minute, form work, 3-6 damper C. 50 Burpees for time 3:01
  15. Fender

    Fitness Central

    The best exercise plan is the one you can stick with. Google "travel WODs" and you'll come up with a lot of body weight and core workouts that can be done with light equipment. WOD = workout of the day. After you do those for a month or two, ditch the 24 hour place and find your local CrossFit gym and sign up for their intro classes. You can thank me later. +1 on that! Thanks Dos and Fender! I didn't really want to join the 24hr gym, but I wanted a solid starting point to anchor on. This last 6 months has really taken me by storm as I didn't really have a goal other than lose weight. I've gone from just under 220 to 180 lbs just from running and eating healthier. Now, I want to kick this shit in gear and see what I can really do. *edited Friday morning...I looked at some WOD and DAYUM that's the stuff there! I'm going to incorporate some of that into my running/workout schedule. I did a light overall introduction day yesterday at the gym. I didn't want to overdo it because I have a 5K Saturday morning and I don't want to look like an idiot running with a sore ass. Thanks for the pointers! You will find that Crossfit, when done at a "box" (i.e. a crossfit gym), will push you beyond what you thought possible. I could never have progressed as I have over the last 1 1/2 years on my own, at a gym, or even from a personal trainer. The group setting not only pushes you but makes it fun as well. I actually look forward to getting my ass kicked!
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