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Wednesday, September 19th, 2012 - Deadlift, OHS
Posted: 19 September 2012 01:53 PM   [ Ignore ]   [ # 61 ]
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5 rounds for time of:
plank to inchworm - 3x per round of plank for 20 seconds walk to inchworm and back
lateral ladder run - 3 x back and forth
pushups - 20
walking lunge with twist - 10 each lunge

22.30

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Posted: 19 September 2012 01:55 PM   [ Ignore ]   [ # 62 ]
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Pull ups as per GD Day 8

3 sets of max pull ups
@ PU rev top
4 mins rest

8-5-6 (compared to 7-5-5)

2 extra reps smile - really pleased considering energy low today

Tabata Sprints - Elliptical lev 2

Distance covered 600m

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F/34/5’10/68kg 150lbs Started Brand new to Crossfit 22nd Sept 09 @ 72kg/158lb
http://sapphirescrossfit.blogspot.com/
I’m a UK Crossfit nomad
‘I Can, I Will, I Am’

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Posted: 19 September 2012 02:01 PM   [ Ignore ]   [ # 63 ]
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120918 - Angie

Warm-up: 3 rounds of stretches + 200m running + 5x burpees

WOD: 50x each of elevated beginner pull-ups + push-ups + anchored sit-ups + squats. My time was 14:12. PR of 40s. Before starting the WOD, I struggled with the decision of whether to do 50x, 75x, or 100x. After starting the pull-ups, it was clear that 50x was the right number.  The last dozen or so pull-ups and push-ups were broken into 3s and 4s. I’m definitely happy with my time though. And looking forward to doing better still the next time around. I think I want to get a sub 10 min time at the 50x level before pushing forward to 75x.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 19 September 2012 02:13 PM   [ Ignore ]   [ # 64 ]
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CFWU
DROMS

WEDNESDAY 120919

21-15-9 reps of:
225 215 pound Deadlift
135 110 pound Overhead squat

Time - 8:23

THAT SUCKED!!!  And I LOVE IT!!

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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: 19 September 2012 02:28 PM   [ Ignore ]   [ # 65 ]
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“Angie” scaled to puppies -ish

For time:
25 assisted Pull-ups - unbroken
30 Push-ups - 10-10-5-5
30 Sit-ups (Abmat anchored)- unbroken
50 Squats - 20-20-10

Time: 7.31
Buy in: Jump rope and practice double unders, shoulder mobility, Burgener warm up
Cash out jog 600m and stretch

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M 48YO 6’2” 182lb

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Posted: 19 September 2012 02:53 PM   [ Ignore ]   [ # 66 ]
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Puppies:
15-12-9 reps of: 7:58
35-65 pound Deadlift 45# deadlift
pvc-25 pound Overhead squat 33# Overhead Squat

star

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Posted: 19 September 2012 03:04 PM   [ Ignore ]   [ # 67 ]
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21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

7 Min P/R (-5:22)

Next time I’ll try the porch

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M/48/5’ 11”/220#

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Posted: 19 September 2012 03:21 PM   [ Ignore ]   [ # 68 ]
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Connor remote programming W5/D5

Buy In:
2x
1:00 bottom of squat
1:00 bicep against wall
1:00 bottom of squat
1:00 rolling on the lacrosse ball to target the thoracic region
1:00 roll on lacrosse ball on box on hamstring
1:00 lacrosse ball on bottom of foot - added
1:00 Lacrosse ball on anterior tib - added this is the most painful mobility for me ive found yet

Strength: Every minute on the minute 3 thrusters @ 70% of what your 3 rm was last week for 10 mins - done

WOD:
7 rounds
5 power snatch @55# 5/5/5/5/5/5/3,2
10 burpees 10/7,3/6,4/6,4/5,5/5,5/10
12:48 (1:13 /1:59 /1:33 /1:59 /1:51 /1:59 /2:04)

This killed me far more than I thought it would

Cash Out:
every minute on the minute 4 pullups for as long as you can unless you exceed 20 mins

got 20 minutes barely finished the last pull a a second before the minute ended

11x4, 4x3/1, 3x2/1/1, 2x1/1/1/1

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 19 September 2012 03:28 PM   [ Ignore ]   [ # 69 ]
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Red Beard - 19 September 2012 01:34 PM
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..

its from keeping the bar close to you . i set up per x coach Rip. bar splits my foot in half , then without bending your knees grab the bar , then bend your knees till shins touch the bar , now big chest and pull . Rip has some good youtube videos on deadlift setup. i miss his input in crossfit for powerlifting.

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Male/45 years old / 5’10”/174#. Been crossfitting since august 08.

http://www.facebook.com/BruceJohnPeek

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Posted: 19 September 2012 03:32 PM   [ Ignore ]   [ # 70 ]
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WEDNESDAY 120919
Porch

15-12-9 reps of:

225 pound Deadlift
95 pound Overhead squat

10:55

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CF BD 5/21/12
M/24/5’7”/165#

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Posted: 19 September 2012 03:50 PM   [ Ignore ]   [ # 71 ]
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120919
21-15-9 reps of:
185lb Deadlift
95lb OHS

B/I: CFWUx3

Time: 7:19

C/O: Heavy Bag 3/1x5

*Drop weight next time on OHS. Form was not good.

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You are not a beautiful or unique snowflake.

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Posted: 19 September 2012 03:51 PM   [ Ignore ]   [ # 72 ]
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Catnog - 19 September 2012 03:28 PM
Red Beard - 19 September 2012 01:34 PM
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..

its from keeping the bar close to you . i set up per x coach Rip. bar splits my foot in half , then without bending your knees grab the bar , then bend your knees till shins touch the bar , now big chest and pull . Rip has some good youtube videos on deadlift setup. i miss his input in crossfit for powerlifting.

Yeah i pretty much do all that besides having the bar scrape the shins. Ill practice that and see if it helps any. My dad was an competitive lifter in college and he watched me deadlift a couple weeks ago and said my form is good. But im always looking for better more effecient ways. That just sounds painful tho smile

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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 03:54 PM   [ Ignore ]   [ # 73 ]
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“Approaching Angie” variation:

5 rounds for time:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats

11:07

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M/38/5’10”/180lb
Habakkuk 3:19

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Posted: 19 September 2012 04:02 PM   [ Ignore ]   [ # 74 ]
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WOD:

Front Leaning hold on the rings
2 min 15 seconds

2-4 RNFT:
200 meter backwards run
30 Flutter Kicks
100 meter Slamball throws
2-3 Muscle ups
Skill of choice (Double Unders, Rope climbs)

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M: 22/5’10”/195#
10.5% body fat down

No Reserves No Regrets No Retreats

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Posted: 19 September 2012 04:31 PM   [ Ignore ]   [ # 75 ]
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10 Rounds For Time

10 - Push-ups
10 - Squats
10 - Butterfly Sit-ups

(11:53) PR, previous time 16:35

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