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Wednesday, September 19th, 2012 - Deadlift, OHS
Posted: 19 September 2012 04:33 PM   [ Ignore ]   [ # 76 ]
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21-15-9 reps of:
95 pound Deadlift
45 pound Overhead squat

I overlooked timing the workout.

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M/5’9”/DOB 1959

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Posted: 19 September 2012 04:44 PM   [ Ignore ]   [ # 77 ]
Big Dawg
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WOD

5 rounds for time
15 walking lunges 95# barbell front rack
30 double unders

10:39

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38/M/6’/199

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Posted: 19 September 2012 04:49 PM   [ Ignore ]   [ # 78 ]
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WEDNESDAY 120919
Pack
21-15-9 reps of:
225 pound Deadlift /185#
135 pound Overhead squat/ 95#

11.19 w/weight changing
6.48 w/o weight changing

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M/45/6’3/230 205
CF start 9/2011

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Posted: 19 September 2012 05:00 PM   [ Ignore ]   [ # 79 ]
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Red Beard - 19 September 2012 03:51 PM
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

im probably the one doing something wrong grin seems like once i get good at one thing ,crossfit knocks me down a peg on something else . that what keeps me coming back KCCO

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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 05:06 PM   [ Ignore ]   [ # 80 ]
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WU: 3x10

AMRAP 20

10 Pushpress 95#
10 KB swing 1.5p
10 Box Jump 24”

8 rnds + PP+ KB+ 7 Box Jump

$ Out: 10 min
Foam rolling

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M/36/5’10/150
CFDOB 100215

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Posted: 19 September 2012 05:12 PM   [ Ignore ]   [ # 81 ]
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SUNDAY 120916

Pack:
For time:
95 pound Clean and jerk, 30 reps

4:07

Strength:

Back Squat 145 pounds 5-5-5-5-5
Bench Press 95 pounds 5-5-5-5-5
Barbell Row 115 pounds 5-5-5-5-5

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 19 September 2012 05:15 PM   [ Ignore ]   [ # 82 ]
Top Dawg
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Having to take another rest day still feeling under the weather.  Hopefully I will be back tomorrow.

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“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

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Posted: 19 September 2012 05:30 PM   [ Ignore ]   [ # 83 ]
Mutt
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WEDNESDAY 120919

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

DL: 225 (21) 195 (15) 195 (9)
OHS: 135 (2) 95 (16) 95 (16) 95 (10)

Stopped timing b/c I had to change plates with 1 bar. Those OHS are tough and those ladies on the video are smokin….sorry!

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M/35/5’11”/186

” CF’ers make better lovers”

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Posted: 19 September 2012 05:48 PM   [ Ignore ]   [ # 84 ]
Terrier
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Packish
21-15-9 reps of:
145 pound Deadlift
95 pound Overhead squat

Time 9:20

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Posted: 19 September 2012 06:00 PM   [ Ignore ]   [ # 85 ]
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WEDNESDAY 120919

CFWU

Pack modified to women’s weight
21-15-9 reps of:
115 pound Deadlift
45 pound Overhead squat ~~~ Thinking I’d rather do burpees than OHS.  Trust me I h8 burpees, but OHS r so awkward for me as a newbie.

8:45

Cash out > Long walk to keep the legs moving.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 19 September 2012 06:19 PM   [ Ignore ]   [ # 86 ]
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21,15,9 205lb dead lift 95lb OHS 7:57 I started OHS at 115 but by rep 7 I decided to drop the weight, glad I did
cashoout dead lifts 255-2,275-2,295-2,315-1,335-fail 135-20
I am not happy with my deadlift lately so there will probably be more work with it in the future.

Wife did 3RFT
3 beginner rope climbs, 15 push ups, 20 sit ups 9:16

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M36/5-9/160 started strictly following wods 12/09/2011 weight was about 175 workout at global gym

When the going gets tough, the tough try crossfit, then the tough realize they aren’t that tough.

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Posted: 19 September 2012 06:56 PM   [ Ignore ]   [ # 87 ]
Big Dawg
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The Seven

7 minute slow row to warm up.

Pack-ish
Five Four rounds for time of:
7 Handstand push-ups or progressions
95 65 pound Thruster, 7 reps
7 Knees to elbows
185-205
135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 1 pood
7 Pull-ups

Women
65# thrusters
95-125 deadlift
1 pood kettlebell

Time: 24:24 (4:27, 5:39, 7:33, 6:46)
Tired after the second set. Really tired after the third set. Quit after the fourth set to keep from overdoing it.
Mostly unbroken. I only had one barbell, so I lost a little time adding & removing weight.
Handstand was feet over a bar just above my waist. Knees to elbow were more like knees to chest high. Burpees were slow. Pushups were assisted (#19) & relatively easy. I can lower the resistance some more. I broke on the third round of thrusters, and lowered the weight to 55# for the last round.

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 19 September 2012 07:04 PM   [ Ignore ]   [ # 88 ]
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LSM - 19 September 2012 04:22 AM

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

Have fun with the KB challenge and happy birthday!

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The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it.—Thucydides

F/43/135/5’4”/Crossfit B-Day Feb 2009

Goals: Too many!

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Posted: 19 September 2012 07:14 PM   [ Ignore ]   [ # 89 ]
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Red Beard - 19 September 2012 09:40 AM

Here’s the video for the Hip Opener Stretch

Sorry, didn’t read ahead - saw that you linked it.  Thanks!

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The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it.—Thucydides

F/43/135/5’4”/Crossfit B-Day Feb 2009

Goals: Too many!

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Posted: 19 September 2012 07:23 PM   [ Ignore ]   [ # 90 ]
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Clean and jerks today

Pack
95 pound Clean and jerk, 30 reps

Time: 3:21

I wanted to keep this WOD moving and I’ve been having some back issues so I decided on pack scaling. The first 15 cleans unbroken, then about three more short breaks for re-gripping the bar.

WU: 2 X 50 DUs, 2 X 15 push-ups, sit-ups and squats, 2 X 10 pull-ups and bar dips, Burgener WU
Cashout: grip work w max duration hang from pull-up bar

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M - 41 - 6’2” - 164 lb
CF DOB 9/17/10
Goals for 2013: labrum repair 4/16/13, make my way back to Crossfit

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