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Thursday, January 12th, 2011 - Back Squat
Posted: 12 January 2012 12:52 PM   [ Ignore ]   [ # 31 ]
Puppy Dawg
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Workout: 111215

Puppy

Three rounds for time of:
3 Muscle-up progressions
10-15 pound Dumbbell thruster, 15 rep

Time: 8 min

I have been doing crossfit for a month now and already seeing good results. I’m not moving as much weight as I use to but the weight has increased significantly in just a month. I can’t wait until tomorrow’s workout. Bring It!!!

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Ed Dean

33/M/175lbs

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Posted: 12 January 2012 01:01 PM   [ Ignore ]   [ # 32 ]
Mutt
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THURSDAY 120112

Back Squat 3-3-3-3-3 reps

Did CF WU for the first time. This was recommended to be thoroughly warmed up for back squats. I see why.

For Squats I worked my way up the weight ladder of the colored bars from 6 to 24 lbs.
Then did 3x 45 lb
3x 55 lb
and 3x 65 lb.

Decided to quit while I was ahead because I am trying to burn correct form into a motor pattern.
These were all HBBS. I tried the low position for the first time and it just felt “wrong”. So I guess I am a “high” wink
bar person!

51 yo F

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F/51/5’6”/154#
back squat 95#

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Posted: 12 January 2012 01:05 PM   [ Ignore ]   [ # 33 ]
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joseph2236 - 11 January 2012 10:24 PM

sounds good. would it hurt to supplement this with 5-5-5-5-5 dead lift?

define “hurt”

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F/51/5’6”/154#
back squat 95#

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Posted: 12 January 2012 01:13 PM   [ Ignore ]   [ # 34 ]
Top Dawg
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“Nate”

W/U:  Row 500m

Complete as many rounds in 15 minutes as you can of:
2 Muscle-up progressions
4 Handstand Push-up progressions
8 2-Pood Kettlebell swings

8 Rounds + 2 MU progressions

$O:  stretch

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 12 January 2012 01:19 PM   [ Ignore ]   [ # 35 ]
Boxer
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WEDNESDAY 120104

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

“Mary”

Pack:
Complete as many rounds in 12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups


Result: 11 rounds + 3 HSPU

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M/47/5’10”/160

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Posted: 12 January 2012 01:29 PM   [ Ignore ]   [ # 36 ]
Stray Dawg
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BACK SQUAT 3-3-3-3-3

135-185-185-205-225

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TEXAS BORN, BRED, AND FED!
MALE/35/234#

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Posted: 12 January 2012 01:48 PM   [ Ignore ]   [ # 37 ]
Top Dawg
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Woke up and puked, fun.  Something I ate I guess.

Warm-up
1000m C2 row (3:43)
Various Jami & K-Starr mobility drills

CFSB v2-2012 Cycle1 week1
Push Press
[5@95;4@115;3@135 warm-up]
3@155
3@175
3@195 smooth
3@215 L leg kicked out (3RM=220)
5min rest, then…
Ring dips, ascending OTM; got through the 9th rep of rd10.
Debrief:
PP- Form fault range finding.  Dropping back to 3@200 and work up from there, trying to dip lower rather than kick out the leg.
RD- Left off last year with 10 OTM every-min for 5min.  54 total reps today… in 2x the time.  Shoulder ~OK, a bit sore after.

10min rest, then (from the archives)

WOD (from Un 1/11/2011)
10-8-6-4-2reps
power clean, 185#
20-16-12-8-4reps
pull ups
1/12/2012=8:16 (2:04/2:20/2:02/1:15/0:34)

Better than I thought.  Luv CF, the data says it all; “feelings” don’t matter.

1/13/2011=9:33 (2:39/2:43/1:56//1:32/0:44)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 12 January 2012 01:54 PM   [ Ignore ]   [ # 38 ]
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frosty996 - 12 January 2012 12:47 PM

Road bike: 7mi TT: 24:29 - PR by 2:56

Congrats on the PR!

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 12 January 2012 02:02 PM   [ Ignore ]   [ # 39 ]
Big Dawg
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filthy fifty pack scaled 35 reps each w situps in lieu of KTE

24:58

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 12 January 2012 02:03 PM   [ Ignore ]   [ # 40 ]
Top Dawg
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Left knee feeling a bit “wonky” (I believe that is the technical term) after the 50 yesterday, so didn’t want to put it under load.

CFWUx3
BC Day #43

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 12 January 2012 02:09 PM   [ Ignore ]   [ # 41 ]
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120108

Warm up
1000m row 3:59
sit ups 21, 28, 21, 21, 30

Pull up ladder
9 rounds + 6 pull ups

cash out: 5 minutes of double under practice, working on stringing together single, double, single, double finally was able to get 5 or six double unders in a string.  Felt real good putting them together, so good, that I forgot to count them, just figured I miss the next one anyway.  Going to keep practicing and I’ll get just double unders strung together.

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M/40/6’2”/205

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Posted: 12 January 2012 02:12 PM   [ Ignore ]   [ # 42 ]
Puppy Dawg
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firecracker - 12 January 2012 09:31 AM

Back Squat

Buy In:
Buy in with 3 rounds 10 reps: sit ups +25lbs, back extensions +25lbs, dips, pullups, pushups

Burgener Warmup

Back Squat 3-3-3-3-3 reps
135-155-175-195-215-225
(did 6 sets started a bit lighter than I should have)

hey, i’m a little new to CF and wanted to know. i’ve seen the vids on the Burgener Warm-Up, does it really have to be done every day?


the only dumb question is the one that’s not asked

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Posted: 12 January 2012 02:12 PM   [ Ignore ]   [ # 43 ]
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Smokey - 12 January 2012 01:54 PM
frosty996 - 12 January 2012 12:47 PM

Road bike: 7mi TT: 24:29 - PR by 2:56

Congrats on the PR!

Thanks Smokey!

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 12 January 2012 02:17 PM   [ Ignore ]   [ # 44 ]
Big Dawg
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CFSB W1D4

20 min metcon

10 x 100m speed-play with 30s rest b/w 100s; hold initial
25m speed throughout:
1. Sprint the first 25m
2. Sprint the second 25m
3. Sprint the third 25m
4. Sprint the fourth 25m
5. Sprint the first and third 25m
6. Sprint the second and fourth 25m
7. Sprint the first and second 25m
8. Sprint the second and third 25m
9. Sprint the third and fourth 25m
10. Sprint 100m

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Male 36, 6’1” and 80K
Cambridge, UK
First WOD 18th Sep 2010 and completely addicted!

2012 Goals
-HSPU
-CFSB (aim to be able to do WOD as RXD)

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Posted: 12 January 2012 02:53 PM   [ Ignore ]   [ # 45 ]
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WOD from 1-8-12
Pull-up Ladder

CFWU 2 X 10 (only 5 pullups per)

WOD
13 rounds plus 4

Cashout
2 X 15 stiff armed leg raises (to L-hold)
HSPU w/ 2 1 inch bands
31 and 26

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M 45 / 5’11 / 185
CF DOB - 09-02-2010

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