The WORST WOD (and I personally think it is worse than Murph or Eva) is a CF Football WOD called "Kalsu." I haven't finished this WOD yet, because it is such a mental grinder, perhaps more so than being a physical grinder. So on the minute, every minute, you perform 5 burpees. After you do the 5 burpees, you then do as many thrusters as you can until the top of the minute comes again (Rx for men is 135, for women it's probably 95, I can't remember). You do that until you've reached 100 thrusters.
It's horrible and I find absolutely nothing enjoyable in it. Because I haven't finished it yet, I probably just sit down after reaching the scaled number of 50 thrusters and mutter and curse.
Not that "Fight Gone Bad" is the worst workout I've ever done but I did develop a dish around it. When we do FGB at our fire staion I always make "FGB Skillet". Sweet potatoes with onion, red bell pepper and ground elk topped off with basted eggs.
my twice a week workout is pretty hard, but so are my runs. For the workout it's 10x10 pull ups/chin ups in various positions, 65lbs weighted, 6x20 inclined push ups, 65lbs weighted, 4x20 ring-dips, 40-50lbs weighted, 20x5 walking lunges, 65lbs weighted, 5x20 inclined situps and 5x60 bicycle crunches holding 20lbs. It comes out to around 785ish reps because I do some higher weight dips at lower reps. I try to only rest 1min in between, and I usually do a set of pulls/push/lunge, repeat. It'll get even harder as I just got a 100lb weight vest, so I can finally up the weight.
When I run I usually incorporate hill sprints, which I try my best to destroy myself with. I never have an issue with energy, I just try to make sure I eat afterwards. I do incorporate sweet potato into my evening meals, though usually I make mashed sweet potato with two potatoes and a head of cauliflower with some coconut or olive oil.
deadlifts with a 50lbs bar, russian twists with a 20lbs medicine ball and then swimming lanes for 15 mins. I used to do this every other day (combined with various other exercises) before i got pregnant.
I usually ate tuna fish w/ avocado and some kind of fruit, usually blueberries. sometimes i would eat cottage cheese or greek yogurt depending on how i felt. Sometimes cottage cheese and yogurt makes me feel a ton better after a work out.
I just started CF and my first WOD ever was Murph. I just did the 1/2 version and I coughed up bloody mucous for three days. But I came back for more, and then started paying them for the pain so it's good stuff!
Max Reps in 30 second of work, 15 seconds of rest
Burbees Weighted Pull ups 135 Pound Thrusters
I believe there was something else in there, the workout out itself was not that hard. However this was after my B-day and one of the few times I drank, I stopped drinking at 4am, and I worked out at 6am. All because in my drunken state I told someone I would workout with them in the morning. It was painful.
When I was done I was pretty sober.
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