2 of 3
2
Saturday, March 17th, 2012 - Rest Day
Posted: 17 March 2012 02:04 PM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4674
Joined  2007-11-13

Mobility work

WOD (modified from CF Agoge 2/18/12)
7 rounds for time of:
7 SDHP, 75#
15 double unders
7 burpees
TOTAL TIME=9:50 (1:06/1:29/1:23/1:31/1:34/1:29/1:18)

Rx’d was 40’ Sled Push, 315# in place of the burpees.
Lungs still a factor.

10min rest

$-out
4x
10 PP, 75#
10 t2tb

 Signature 

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

Profile
 
 
Posted: 17 March 2012 02:37 PM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
USAW level 1 cert build in with clean progression

WOD:
Crossfit Open 12.4 verification
12 min AMRAP
150 Wallballs
90 Double-unders
30 Muscle-ups

score: 251 (0 rounds+11 muscle-ups)

$out:
USAW level 1 cert continuation with snatch progressions

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 17 March 2012 03:07 PM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  949
Joined  2009-05-18
Metric - 17 March 2012 12:42 PM
CAllen - 17 March 2012 12:25 PM

Resting…super sore from the wallballs. 

Feeling it in my lower quads, mostly.  A little in the hamstrings.

Seems like I should feel more pain in the hammys.  Does this mean my technique was off?

Technically, maybe, but at high volume you’d expect your quads to come into it. Watch Kelly’s MWOD video on prep for 12.4 (http://www.mobilitywod.com/2012/03/games-open-wod-12-4-saving-your-shoulders-for-the-muscle-ups-prep.html) to see what may have happened and assess whether it’s a serious issue for you.
To me, that your hamstrings are sore too means you did it about as is reasonable to expect if you were pushing the margins.

Maybe it is my bad eating coming back to haunt me.  I felt like my form was pretty decent.  I hit the roller and pounded some fish oil - been pretty strict on that for a while now.  Now I need to re-banish the carbs.  When I am carb freeish I tend to feel really good and fresh.  I have been indulging some comfort food due to some employment stress.

I will check the MWOD now to see what KStarr has to say. 

Thanks, Metric.

 Signature 

Chris Lanfear
M/42/6’/200ish

Profile
 
 
Posted: 17 March 2012 03:29 PM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Chelsea

5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min

Have A Good Day All!

 Signature 

“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 17 March 2012 04:01 PM   [ Ignore ]   [ # 20 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  422
Joined  2010-05-15

AMRAP in 10’ of
snatch @ 45# x 30
snatch @ 75# x 30
snatch @ 105# x 30
snatch @ 115# x 30
snatch @ 125# x 3 (buzzer rang somewhere in the second or 3rd rep)

Then:
Back squat 5 x 5: 85/105/125/ 135/ 155

Then:
Circuit work.

 Signature 

56M/5-10/190

Acent-chu-ate the Positive, E-Lim-enate the Negative
Latch on to the Affirmative, And Don’ Mess with Mister In Between

Profile
 
 
Posted: 17 March 2012 05:03 PM   [ Ignore ]   [ # 21 ]
Moderator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  13319
Joined  2007-01-30

Buy in:
5X
1:00 Triangle pose
1:00 hollywood stretch
1:00 cobra pose
1:00 pigeon pose
1:00 barbell tricep mash
1:00 Samson stretch
Strength:
Deadlift 125X10

One Set
Wod:
5 rounds
400 m run
200 m sprint
rest 1:30 between rounds

19:40 Total with rests

2:33/2:34/2:28 (ooh, lookin’ strong! Negative splits!)/2:42! WTF?/ 2:30!

Man, you run a lot slower when you weigh 15lbs more…and don’t run…
Skill:
30 handstand rocks each side
Cash out:
3X
2:00 foam roll calves
2:00 rumble roll calves
2:00 pigeon pose
2:00 triangle pose

 Signature 

The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

Profile
 
 
Posted: 17 March 2012 05:21 PM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01
TexasPatrick - 17 March 2012 05:03 PM

Wod:
5 rounds
400 m run
200 m sprint
rest 1:30 between rounds

Wait, so run, then run some more?

 Signature 

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.

Profile
 
 
Posted: 17 March 2012 05:38 PM   [ Ignore ]   [ # 23 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  947
Joined  2009-10-30

Dumbell squat clean thruster, pull-ups

Strength:
Deadlift - 135(5), 225(5), 295(3), 315(3), 335(3)

WOD:

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups


Stomach flu is gone… now battling run-of-the-mill cold

 Signature 

M/56/5’10”/212

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

Profile
 
 
Posted: 17 March 2012 05:48 PM   [ Ignore ]   [ # 24 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  947
Joined  2009-10-30
Cookie - 17 March 2012 04:01 PM

AMRAP in 10’ of
snatch @ 45# x 30
snatch @ 75# x 30
snatch @ 105# x 30
snatch @ 115# x 30
snatch @ 125# x 3 (buzzer rang somewhere in the second or 3rd rep)

Then:
Back squat 5 x 5: 85/105/125/ 135/ 155

Then:
Circuit work.

123 snatches in 10 min - over 12 per min.!! Good going!

 Signature 

M/56/5’10”/212

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

Profile
 
 
Posted: 17 March 2012 05:51 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  998
Joined  2011-02-01

More rest and ice

 Signature 

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

Profile
 
 
Posted: 17 March 2012 06:12 PM   [ Ignore ]   [ # 26 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  226
Joined  2011-07-14

Power Cleans and Rope Climbs

CFWU 1 round of 15

Pack
Complete as many rounds as possible in 10 minutes of:
135 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent

3 rounds (last round subbed 3 beginner rope climbs)

 Signature 

M/44/5’11”/195

Profile
 
 
Posted: 17 March 2012 06:22 PM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01
CAllen - 17 March 2012 03:07 PM
Metric - 17 March 2012 12:42 PM
CAllen - 17 March 2012 12:25 PM

Resting…super sore from the wallballs. 

Feeling it in my lower quads, mostly.  A little in the hamstrings.

Seems like I should feel more pain in the hammys.  Does this mean my technique was off?

Technically, maybe, but at high volume you’d expect your quads to come into it. Watch Kelly’s MWOD video on prep for 12.4 (http://www.mobilitywod.com/2012/03/games-open-wod-12-4-saving-your-shoulders-for-the-muscle-ups-prep.html) to see what may have happened and assess whether it’s a serious issue for you.
To me, that your hamstrings are sore too means you did it about as is reasonable to expect if you were pushing the margins.

Maybe it is my bad eating coming back to haunt me.  I felt like my form was pretty decent.  I hit the roller and pounded some fish oil - been pretty strict on that for a while now.  Now I need to re-banish the carbs.  When I am carb freeish I tend to feel really good and fresh.  I have been indulging some comfort food due to some employment stress.

I will check the MWOD now to see what KStarr has to say. 

Thanks, Metric.

Almost everyone at CFES including the fire breathers got the quads crushed.  i wasn’t able to squat down to grab my sweatshirt out of the bag about 20 mins after the WOD.  I expect my hams and glutes will be sore tomorrow, but the quads are already sad. Therefore I am recovering with green beer.

 Signature 

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.

Profile
 
 
Posted: 17 March 2012 09:24 PM   [ Ignore ]   [ # 28 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  445
Joined  2011-10-04

Rest Day

 Signature 

38/M/6’/199

Profile
 
 
Posted: 17 March 2012 10:11 PM   [ Ignore ]   [ # 29 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  639
Joined  2011-10-06

CrossFit Camp Eggers, Kabul, AFG

Sat 16MAR2012

Skipped workout to run St Pat’s 5K, it was the 800/400 backwards running workout anyway.

24:20, not too bad for only running a few times this year.  This CrossFit stuff just might work!

 Signature 

M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 18 March 2012 03:23 AM   [ Ignore ]   [ # 30 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  511
Joined  2010-03-06

120317

active rest turned the garden by hand and played soccer with the kid.

Profile
 
 
   
2 of 3
2