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Wednesday, September 19th, 2012 - Deadlift, OHS
Posted: 18 September 2012 04:22 PM   [ Ignore ]
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WEDNESDAY 120919

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 110325.

WOD Demo with Andrea Ager and Rita Benavidez

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 18 September 2012 08:50 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rxd
Women - 155/95

The Porch
15-12-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women - 155/95

Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
Women - 115-135/55-65

Puppies:
15-12-9 reps of:
35-65 pound Deadlift
pvc-25 pound Overhead squat

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 19 September 2012 02:14 AM   [ Ignore ]   [ # 2 ]
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Workout 31.3
Day 3 on travel

Warm-up
400m Run
S/D-S Series

WOD
3x 5:00 AMRAP Wall Ball Shot (20# 8#)
with 30 Box Jump, 30” 30 Bench Jump Over Buy-in at top of each 5:00

Results: 82, 66, 73

Bunch of subs here due to the limitations of the hotel gym. Bench jumps completed in less than 2:00 each time.

Then,

EMOM for 20:00 alternate between:
10 Push-up
10 Sit-up

Strict ROM on all reps.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 19 September 2012 03:04 AM   [ Ignore ]   [ # 3 ]
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WEDNESDAY 120919

21-15-9 reps of:
60 pound Deadlift
35 pound Overhead squat

Time: 5:45

Still low on the weight side with DL because of the lack of weights.
I was caught off guard by how difficult OHS was today. I started with 60 lbs, had to readjust because I knew there was no way I was going 21-15-9 with it.

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M/37/165
First WOD 120529
Down 20 pounds
“I like it, I love it. I want some more of it, Drill Sergeant!”

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Posted: 19 September 2012 03:04 AM   [ Ignore ]   [ # 4 ]
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No Wifi, posting from my phone.

Not much in the hotel gym, but the hotel is on the top of a hill, so:

10x120m hill runs
Rest was how long it takes to walk back down.

Mostly 32s and 33s, but had some 35s and one 37 toward the end.

Cash out: lots of swimming.

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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: 19 September 2012 03:23 AM   [ Ignore ]   [ # 5 ]
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Limited warm-up: Leg raises, Sampson stretch, pass throughs,  PVC OH Squat

WoD
Pack
21-15-9 reps of:
135 pound Deadlift
55 pound Overhead squat

13:05
Little bit of time changing plates.

Started with 65lb OH Squat then moved down to 55.

Stretching

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“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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Posted: 19 September 2012 03:34 AM   [ Ignore ]   [ # 6 ]
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9-19-2012

Strength bias with Connor Martin
Wednesday: 

Buy In: 

3 mins bottom of the squat 
2:00 pigeon stretch 
1 min banded shoulder traction 
2 mins downward dog 
3 mins upward dog 

50 airsquats 
20 pushups 
10 pvc pass through

Strength: 

3-3-3-3 ohs 
95


Wod: 
20 min amrap
10 thrusters @ 95# 
10 box jumps @ 24 
10 pullups 
Hard and dd a bunch of reps

Cash Out: farmers carry 45# plates as far as possible in 12 mins 
About half a mile out and then

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 19 September 2012 04:00 AM   [ Ignore ]   [ # 7 ]
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Buy in: Thrusters 3-3-3
- 50kg / 55kg / 55kg
I was aiming for 60kg but 55 was heavy today.

From BrandX 120915, modified
AMRAP 7 of
- 15 thrusters 40kg
- 15 pullups
Timer not working… Probably just forgot to start it…. So I went for a character failure and stopped after 3 rounds.

Probably should have listened to myself: Never workout before breakfast!

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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric

“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound

“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick

M/44/5’10”/75kg

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Posted: 19 September 2012 04:19 AM   [ Ignore ]   [ # 8 ]
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Hotel workout

50-40-30-20-10
Unanchored sit ups
Push ups
12:59

—-

Three rounds
2 minute elbow plank
1 minute squat hold

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F/29/5’10/100

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Posted: 19 September 2012 04:20 AM   [ Ignore ]   [ # 9 ]
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Puppies:
21(oops)-12-9 reps of:
45# (total) dumbbell dead lift
25# (total) dumbbell Overhead squat (don’t have a PVC bar)
9:35

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43/M/5’8”/160# (180# in early 2012)

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Posted: 19 September 2012 04:22 AM   [ Ignore ]   [ # 10 ]
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Restarting my 10,000 KB swing challenge.  I did one day, got sick and have been out until today; hence the re-start.

Day: 1 - 133 done, 9867 remaining.  59 days left.

Oh, and Happy Birthday to me!  I’m 2 today!  party

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M/39/6’1”/194 # - CrossFit birthday Sept 19, 2010 (BW 238 #)

Celebrate the small victories, for they are just that, victories.

2012 fitness goals: To Do (in no order)
- Conquer the muscle up
- 10 perfect handstand push ups

2012 fitness goals: Done
- 1/2 Murph (did a full actually)
- 100 lbs overhead squat (did 115 lbs)
- finally admit to myself, and consider myself, an athlete

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Posted: 19 September 2012 04:35 AM   [ Ignore ]   [ # 11 ]
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Pack
21-15-9 reps of:
115 pound Deadlift
50 pound Overhead squat

Time 11:08

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F / 37 / 162 cm (5’3”) / 56 kg (123 lb)
Re-born 20130115

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Posted: 19 September 2012 04:51 AM   [ Ignore ]   [ # 12 ]
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19-09-2012.

Chinupmachine-25x80 kg-75x 60 kg.( i did not dare to do pullups having a cardioversion yesterday)
100 push ups.
100 situps.
100 squats.

Time 22 minutes.

After a short brake (the time it takes to peel a grapefruit and eat it)

21-15-9. deadlifts with 105 kg. 21-15-9. overhead squat with 30 kg for form.

Nice workout bigsmile

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M/56y/1.80m/100kg.
If you want to become number one, train like you are number two.

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Posted: 19 September 2012 05:30 AM   [ Ignore ]   [ # 13 ]
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21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

In: stretching, foam roller

wod: 6:58

Out:
20 toes to bar
20 burpee box jumps, 24”
20 negative muscle ups

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M/37/5’7”/161

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Posted: 19 September 2012 05:46 AM   [ Ignore ]   [ # 14 ]
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Deadlift 115 (should have tried 135)
OHS 45bs (should have tried 65)

6:40

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Posted: 19 September 2012 06:01 AM   [ Ignore ]   [ # 15 ]
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Pool workout:

350 warm up easy swim
4 rounds of 100 on 1:30 X3
300 recovery on 5:30

100 easy

2.5K total swim

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Male 45 5’10” 175ish, “Life begins at the end of your comfort zone.”

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