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Wednesday, September 19th, 2012 - Deadlift, OHS
Posted: 19 September 2012 11:59 AM   [ Ignore ]   [ # 46 ]
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Warm Up
3 rounds of:
10 Squats
10 Sit ups
10 empty bar good mornings
10 pull ups

WOD (Pack)
For Time
21-15-9
185# Deadlift
95# Overhead squat
16:34

Took some time to transfer the 45# plates on and off of the bar between the deadlifts and the OHSs, still seems like it took too much time but my legs are back to feeling bad in a good way…

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CF DOB: 04/23/2012

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Posted: 19 September 2012 12:00 PM   [ Ignore ]   [ # 47 ]
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Red Beard - 19 September 2012 11:36 AM
hoover17700 - 19 September 2012 11:23 AM

I am a Baby Puppy cheese
First day ever doing Crossfit.  Wanted something different and more exciting.  Decided to start off slow because I don’t know what to expect.

Treadmill: 2.22 Miles

15-12-9
50 lb Deadlift
30 ob OHS
6:52

15 rounds
4 Push ups
7 Squats
7:54
(Didn’t have a way to do pull ups)

Xfit BDAY:  09-19-12 (2 DAYS AFTER TURNING 41)!!
41/F/5’9”/160

Awesome! Welcome aboard!

Welcome and good luck!

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M/48 yo/5’7”/145 lb.

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Posted: 19 September 2012 12:06 PM   [ Ignore ]   [ # 48 ]
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Catnog - 19 September 2012 09:46 AM
Robert - 19 September 2012 09:29 AM
Catnog - 19 September 2012 09:14 AM

shins are a bloody mess:-)

Try rolling them over a massive dog bal (if you can stand the pain) or use a tennisbal (hurts less wink )

No , i mean they are really a bloody mess , from bar contact on shins when deadlifting for reps i tear the skin off bad and the more calloused it gets the easier it tears.

I broke down and bought baseball socks…that way I get some protection….

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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”.

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Posted: 19 September 2012 12:10 PM   [ Ignore ]   [ # 49 ]
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Monday:
Walked over to the gym, started to get changed, and realized both pairs of workout shoes were at home and not with me…AARGH! I saw them by the door before I left in the morning. Oh well, back to the office for paperwork.

Yesterday:
Arms/shoulders circles/crosses, ant/post shoulders, lats, tris
2x: 10 pull-ups, 10 push-ups, 10 sit-ups, 10 squats
Ran same course as last Thursday in Willowdale (Thu. MapMyRun recorded 5.18 miles, today 5.14) in 48.02 (50.13 on Thursday so I trimmed more than 2 minutes!)

Today:
100 rope jumps (unbroken)
Arms/shoulders circles/crosses, ant/post shoulders, lats, tris
passive squat, standing quads and and groin stretches

1/2 Angie:
50 pull-ups (10, 10, 6, 6, 5, 5, 4, 4)
50 push-ups (10, 10, 10, 10, 5, 5)
50 sit-ups (feet anchored under DB rack, knees bent, kept hands on the floor; 30, 20)
50 squats (25, 25)

14.04
Better than last time (2/20/12) was 14.32, but still not to my PR

LasVegas Tough Mudder 2.5 weeks out!

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M/48 yo/5’7”/145 lb.

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Posted: 19 September 2012 12:47 PM   [ Ignore ]   [ # 50 ]
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Deadlift, OHS

21-15-9 reps of:
225 pound Deadlift
95-75-65 pound Overhead squat

Started at 95# OHS then ratcheted down to 65#.

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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: 19 September 2012 12:48 PM   [ Ignore ]   [ # 51 ]
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special moves

amrap 15min
16KB snatch+squat x5r x5l

14rounds +5r & 4l

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dynamicdirk

M44 / 1,79m / 79kg
http://www.dynamic-workout.blog.de

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Posted: 19 September 2012 12:51 PM   [ Ignore ]   [ # 52 ]
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Red Beard - 19 September 2012 09:40 AM

Here’s the video for the Hip Opener Stretch

You got a link for this?

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Posted: 19 September 2012 12:52 PM   [ Ignore ]   [ # 53 ]
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Complete 5 rounds for time of:
3 Push Jerks or Split Jerks 155 lbs Used 145#
6 Pull Ups
9 Push Ups
  8:52

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M / 59 6’0 205 CF BD 12/09

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Posted: 19 September 2012 12:53 PM   [ Ignore ]   [ # 54 ]
Big Dawg
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Wednesday 120919
21-15-9 reps of:
185 lb DL
95 lb OHS
8:19

CFWU
CoolDown: OHS 75lb 3x10, DL 185lbx3, 205 3x5

D2 W4 = 30 +6 PU

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Posted: 19 September 2012 12:58 PM   [ Ignore ]   [ # 55 ]
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Warm up
Samson stretches and pull ups and dips

WoD
21-15-9
135# Deadlift
45# Overhead Squat (55# for last two sets)

11:49

I went light on the deadlift to insure I had good form. I’m. Still not very comfortable with the Olympic lifts. The light weight on the overhead square is due to a shoulder injury but I am getting stronger there as well.

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If you’re going to be a bear… be a Grizzly!

M/44/6’3”/225

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Posted: 19 September 2012 01:13 PM   [ Ignore ]   [ # 56 ]
Big Dawg
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Wednesday, September 19th, 2012 - Deadlift, OHS

Puppy/Pack Women
15-12-9 reps of:
115 pound Deadlift
55 pound Overhead squat


Under the weather…6:29 flower

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 19 September 2012 01:34 PM   [ Ignore ]   [ # 57 ]
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TexasPatrick - 19 September 2012 12:06 PM
Catnog - 19 September 2012 09:46 AM
Robert - 19 September 2012 09:29 AM
Catnog - 19 September 2012 09:14 AM

shins are a bloody mess:-)

Try rolling them over a massive dog bal (if you can stand the pain) or use a tennisbal (hurts less wink )

No , i mean they are really a bloody mess , from bar contact on shins when deadlifting for reps i tear the skin off bad and the more calloused it gets the easier it tears.

I broke down and bought baseball socks…that way I get some protection….

Am I doing something wrong cause I don’t have this problem..

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 19 September 2012 01:36 PM   [ Ignore ]   [ # 58 ]
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canis_nerdus - 19 September 2012 12:51 PM
Red Beard - 19 September 2012 09:40 AM

Here’s the video for the Hip Opener Stretch

You got a link for this?

Oh sorry I just copy and paste from my blog and I guess the link didn’t follow..

https://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

Its from MWOD.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 19 September 2012 01:36 PM   [ Ignore ]   [ # 59 ]
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$ in
8 min run
1 min jump rope x3 rounds
2 rounds: 10 ohs, 10 pull-ups, 10 push-ups, 10 sit-ups, 10 back ext, 10 dips, 10 #45 presses

WOD: #185 dead #45 back squat, 21-15-9 for time

9:08- 185 was too heavy for the rep range and my ohs form sucks which is why after 2 reps they became back squats

$ out-
squat 135x10
front squat 135x2 x2 x2
pull-up ladder 8 min
front squat 135x2 x2 x2
hand-stand push-up x5 x5 x5
hang leg raise x10 x10 x10 [to chest, no swing]
med-ball side-2-side #10x10, #12x10, #15x10
stretch

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Murface
6’6”/205
crossfit day 1: September 5, 2012

Without deviation from the norm, progress is not possible—Frank Zappa

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Posted: 19 September 2012 01:42 PM   [ Ignore ]   [ # 60 ]
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21-15-9

225# Deadlift
95# Overhead Squat

TIME 13:50

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M/26/6’1”/227#

CrossFit start date May, 20th 2012

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