#ROMWOD

[fitnesscourse]

Romwod – Various Workouts

Romwod – Various Workouts More courses from the same author: Romwod

[littleharpethcrossfit]

Saturday,  10  June,  2023......... Warmup.......Press & Row......... Barbells  &  Burpees.....Tour The Arboretum.

It’s was a perfect morning for outdoor CrossFit.

Warmup #1

BackPack Larry led us in a very fine mobility/exercise warmup.

Warmup #2

Naked Barbells       (45 / 35 / 22)

3   Rounds  With  Big Shane  Leading

Each Exercise Is Done For 10 Reps

Curls

Shoulder To Overheads

Bent Rows

Front Squats

Some people thought this was the WOD.

Strength

Bench Press:       10 / 8 / 6 / 4 / 2

5  Ring Rows  Between Each Set

Shane=265     Larry/Armando=245     Bernie/Mike P=225     Warren G=215     Average Dave=185     Coach=175    Ed/Tom=155      Dana=145     Rodney/John=140     Timmy=135     LSU/Warren A=125    Joe=105  Kayla/Cheri=95     Linda=90     Jackie=22     Rick/S.C./Alicia/CeCe/Louis=PJ

Metabolic Conditioner

2  Rounds  For  Time

( 95 / 65 )

4  Burpees EMOM

10  Thrusters

10  Sumo Deadlift High Pulls

10  Front Squats

10  Shoulder To Overheads

10  Power Cleans

RX+:

Dana=10:56 (95)     Warren G=10:58 (115)

RX:

Larry=7:34     Bernie=7:48     Average Dave=8:45     Ed=9:36     Shane=9:45     Armando=9:50    Timmy=11:45

The Rest:

Kayla=8:24     Cheri=11:29     Linda=11:40     Rodney=11:48     John=11:55     Jackie=12:42    Warren A=12:47     LSU=13:30      Mike P=14:05     Coach=14:40     Joe=15:15      Tom/Rick/SC/Alicia/Louis=read a book/CeCe=had a bloody nose. 

     Cool-Down:

Arboretum Loop

Run / Jog / Walk

Nearly everyone participated in this or in the (sorta) ROMWOD (sorta) Yoga that was going on. 

Notes:

I thought that the WOD was just about the most work you could do while limiting your distance moved to the area of one 4 X 6 rubber mat.

We had really good attendance today.  Was it because everybody knew that Robert is out of town all week, or was it due to the rumor (false) that Sam D has been banned from LHCF?  Perhaps it was due to less negative reports, such as Armandos’ bringing home-made burrito’s for everyone, and Instagram-Barista-  Kayla making everyone good home-brews of coffee (both true).

The Weather-Persons are predicting rain,  yea even thunderstorms during our planned workouts tomorrow.  Fortunately the workout that is planned could be done primarily under cover, with a little cooperation.  If conditions worsen, or if the crowd gets larger, we will adjust but not cancel unless the tornado sirens are wailing.

Sunday at 0730 and at 1 PM.  

Tomorrow is the 7th anniversary (June 11, 2016) of Frank, our dearest workout buddy, who expired suddenly at the beginning of our workout.  If you would care to say a few kind words we will listen while we toast with a tasty wine.  The wine toast will be a dignified affair (unlike a Thursday) and at the 1 PM session only. 

[deliciousponypsychicparty]

View this post on Instagram

A post shared by Curtis Selby (@topdog97)

#romwod #swoleandflexy #omalley #flexibilitytraining #happythursday #o2fitness #makingprogresseveryday (at Chapel Hill, North Carolina) https://www.instagram.com/p/CALIVWYDfIZ/?igshid=q3ka3b75n590

[scratchedshinsheavybarbells]

[fantasy-fit]

The neurodivergent urge to do an hour long romwod at 2:30 am.

[forgedbyferrara]

Smooth as Tennessee Whiskey

Smooth as Tennessee Whiskey

“I believe that anyone can conquer fear by doing things he fears to do, provided he keeps doing them until he gets a record of successful experiences behind him.” – Eleanor Roosevelt

Death by Burpees

Min 1- 1 burpee

Min 2- 2 burpees

Min 3- 3 burpees

Min 4- 4 burpees

etc….each minute burpees go up by 1 until can cannot complete in the given minute.

Can anyone finish the round of 20?

#ForgedByFerr…

[makingitupeachday]

I am not doing much with my shoulder, again...

Today was deadlifts!!!! Deadlifts are my happy place. I LOVE DEADLIFTS!

We did pull-up/muscle-up work - I did all the ring rows. I can really tell how strong my back and scaps have gotten with the not being able to do anything over head or really that involves pushing. I’ve been doing ALL the pulling!

Todays’ WOD

3 rounds for time

400m run

21 burpees (subbed v-ups)

12 deadlifts - I did 135# we were only allowed to break it into two sets. I think i could of done 155# to be honest. I should of done that, but there is always tomorrow.

I have a massage tomorrow for my shoulder. Tonight though is ROMWOD. I definitely know doing that daily has been super helping with all the things.

[crossfitmdi]

Did you know that CrossFit MDI offers Yoga twice a week! What kinda Yoga do we do? We participate in Rom WOD. ROMWOD stands for Range Of Motion Workout Of the Day which is designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. ... But range of motion is not an issue that is present only in the gym. We use a combination of postures derived from Kung Fu, Taoist Yin and Yoga. Our routines are designed to help the connective tissue of the body stay strong and healthy by creating gentle traction on the fascial tissues of the body. Come try a class! We offer this class Every Tuesday & Thursday at 7pm. #crossfit #crossfitmdi #yoga #romwod (at Crossfit M.D.I "Motivation Dedication Inspiration") https://www.instagram.com/p/CLckNUohAzX/?igshid=10oymtm7g3hkz

[bminus7]

c̷o̷n̷v̷e̷r̷s̷a̷t̷i̷o̷n̷s̷ w̷i̷t̷h̷ p̷e̷o̷p̷l̷e̷... c̷r̷a̷z̷y̷ h̷o̷w̷ o̷n̷e̷ d̷a̷y̷, t̷h̷e̷ l̷e̷g̷e̷n̷d̷s̷ f̷o̷r̷g̷e̷t̷ t̷h̷a̷t̷ t̷h̷e̷y̷ e̷q̷u̷a̷l̷ #chestee #romwod #bearkomplex #junk #fitness #crossfit #pulluporshutup (at Honor Your Barbell) https://www.instagram.com/p/CECK7NDgVaR/?igshid=yhmsup2uweke

[nathan-challenges-life]

New video is up! I just published my video on my experience doing ROMWOD for 30 days. ROMWOD stands for range of motion workout of the day, and it focuses on flexibility, range of motion, stretching, and recovery. I found this overall a pretty good experience. There are things I did and didn't like about it. I would recommend giving it a go though! Check out the link in my bio for the video!! #romwod #swoleandflexy #rangeofmotionworkoutoftheday #rangeofmotion #nathanchallengeslife #30daychallenge #mobility #flexibility #recovery #stretch #challenge #workout #crossfit #routine #move #flex #athlete (at Canberra, Australian Capital Territory) https://www.instagram.com/p/CD5Tk_lBUu_/?igshid=1o8fbu1qnwjzi

[thepastisjustdata]

View this post on Instagram

A post shared by J. Garrett Dawson (@mrgarrettdawson)

7-19 week 3 session 3. I hardly ever sumo but today called for it. Still a little uneven. . . . #knightfitness #instadaily #gym #iron #strength #training #fitness #workout #healthy #fitness #gopro #romwod #sumo #deadlift (at Onelife Fitness - Skyline)

[littleharpethcrossfit]

Saturday,  3  June,  2023.......... Warmup......Power Cleans....... Every 4 Minutes For 5 Rounds.

Yep, it was another perfect morning at the Barn.  You shoulda been there.

Warmup  #1

Dana led us in some dynamic mobility movements, and then she demo’ed the Med-Ball Warmup.

Warmup #2

10  Reverse Med-Ball Heaves For Max Distance.  A perfect warmup for the Power Cleans that were coming.  Med-Balls from 10 to 30 lbs were used.  All 3 different decks were used, plus those who were un-afraid of ticks did this in the field.

Strength

2  Power Cleans  EMOM  X  12  Minutes

Begin Very  Light  And  Progress  To  85%  Touch  &  Go.

Shane=215     Larry/Average Dave=195     Ed=185     Timmy=165     Dana=135   Tom=115     Coach/Rodney=105    Cheri/Alicia=95     Linda/Joe/LSU/Carolyn=85    John=70    Warren A=50  DB    

Met-Con

EVERY 4  MINUTES  FOR  5  ROUNDS

15 / 12  Calories  Any  ERG

25  Ab-Mat  Sit-Ups 

Shoulder To Overheads 

Shoulder To Overheads:

Round  1.........10  Reps

Round  2...........8  Reps

Round  3...........6  Reps

Round  4...........4  Reps

Round  5...........2  Reps

Shoulder To Overhead Weights Are Your Choice

SCORE:     Weight  S.T.O.  Round  5.

Shane=215     Larry=200     Average Dave=195        Ed=185     Timmy=160     Dana=125*     Tom=105     John/Rodney=100     Joe/LSU=95     Carolyn=85      Alicia=75     Linda/Coach=65     Warren A=25  DB     Cheri=PJ

Dana wanted something more difficult (imagine that) so I offered her the opportunity to do this WOD using 3 minute rounds.  That change removed any chance of having a little rest each round.  She loved it.

Notes:

This was an interesting WOD.  Somebody said it wasn’t CrossFit because there as no competitive time element.  Everyone finished at the same time.  The only competition was to see what weight you could Shoulder To Overhead  for the  2 last reps after doing all the other work.  At least Larry said it was a good workout, even if nobody else liked it.

Afterwards Timmy and Ed and Shane did what passes for ROMWOD these days, and Kayla brought me a fine cup of fresh brewed coffee.  Not many gyms offer such extravagances.

Sunday at 0730 and at 1 PM.  

[keeppulling]

Training goes far beyond the sets and reps on a sheet of paper...Taking care of your body is training, too! @keeppulling @romwod • #Tampa #TampaBay #BarbellClub #Weightlifting #Oly #SOHO #SouthTampa #CrossFit #Westchase #LIftWithUs #ROMWOD #Recovery #Mobility #USAW #USAWeightlifting #KeepPulling (at Tern Weightlifting)

[forgedbyferrara]

Dancing In The Dark 10k row *EMOM 8 airsquats

[makingitupeachday]

Today, with a hurt shoulder, I PR’d my power clean! Not only did I PR it, I did it by 10#!!! I wasn’t really even trying that hard and it just happened. It was actually snatch day, but barbell snatches and I are not getting along right now. I can do dumbbell snatches, but the grip on the barbell is just too much. I am super hoping there are no snatches in 18.3 on Friday!

My right hip flexor is a little angry with me today as well. Apparently, all the things went downhill when I turned 40. I need to force myself to do the ROMWOD every day and not get lazy about it.

On a TMI note, I had been thinking about stopping birth control for a few months. I just wanted to stop fucking with my hormones and now after reading the Period Repair Manual (if you are a woman you should read it!!), I am very happy I made the decision. It is pretty messed up what I did not really know about birth control and what it does to your body and what it doesn’t allow your body to do. 

[erraticassasin]

Did today’s workout in 24:35! The ROMWOD (stretching) was a welcome reprieve after the Metcon. #CrossFit #Fitness #FitnessMotivation #ROMWOD #Dips #Deadlifts #Running (at CrossFit No Quarter) https://www.instagram.com/p/BzNc4JvAFW0/?igshid=hu1rnxuqkuoo