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Wednesday, September 19th, 2012 - Deadlift, OHS
Posted: 19 September 2012 07:44 PM   [ Ignore ]   [ # 91 ]
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Second day doing cross fit.

Yesterday : Angie

3 miles on elliptical

40 assisted pull ups(25,15)
40 push ups (25,15)
40 sit ups (25, 15)
40 squats (25, 15)

Wasn’t to sure how hard to go.

Today

4 miles on stationary bike

25-15-9
60lb dead lifts
30lb ohs

Again not sure how hard to go, but this took a lot out of me.

Never did time myself:( got to get a stop watch (yesterday was around 20 mins for WOD and today was around 5)

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Posted: 19 September 2012 07:50 PM   [ Ignore ]   [ # 92 ]
Big Dawg
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Am box WOD
20 min AMRAMP
15 burpees
2 rope accents ( subed 6 floor to standing by using arms only)
400 meter run w/25lbs plate

3 rounds completed

**********

Gym workout
2000 Meter row
3 x1:00 handstand hold
3x5 pull ups/dips
3x8 back extetentions w/25
3x10 side extentions w/35lbs

25-20-15
Sumo dead lift high pulls w/45 kb
Decline situps w11lbs

Small victory off today: saw a co worker for the first time in two months first thing he said was “wow u looked ripped” smile that is something I have never been called in my life!

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CF DOB: 02/01/2012

- nothing is better then killing a WOD at 5am

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Posted: 19 September 2012 08:10 PM   [ Ignore ]   [ # 93 ]
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15 Pullups
20 Burpees
15 Sumo Deadlift High Pulls #65

3 Rounds for Time

Time: 12:25

Strength: Back Squat 5x5 #185

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M/30/6’1”/200
CrossFit Beginning:  31 July 2012

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Posted: 19 September 2012 08:12 PM   [ Ignore ]   [ # 94 ]
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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..

Dont know, you have to keep the barbell as close to you as possible, and the ankle your pulling in is important, i have to see a vid of your style. mayby you do sumo style, or half sumo style (like Ed Coan) than there is no problem.

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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 09:16 PM   [ Ignore ]   [ # 95 ]
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21-15-9

185 deads
95 OHS

14:06

OHS were really weak but I can tell I will smoke them next time because I’m just getting used to holding that kind of weight over my head.

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Started CrossFit summer 2012.

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Posted: 19 September 2012 10:16 PM   [ Ignore ]   [ # 96 ]
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Catnog - 19 September 2012 05:00 PM
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

You might be lifting your chest too early, pulling the bar into your shins.
Or it could just be that your shins rip easily.
It happens to some people.

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Craig Massey


“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: 19 September 2012 11:06 PM   [ Ignore ]   [ # 97 ]
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Angie
Scaled 60reps blue band with this flimsy other band I have for pull ups (oh the day I get rid of these bands can’t come soon enough).

29:07
WTFO

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m/38/6ft/274 (starting weight)
crossfit b’day 10/11/09
re-birthday 5/21/12

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Posted: 19 September 2012 11:44 PM   [ Ignore ]   [ # 98 ]
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Mehinalani - 19 September 2012 07:50 PM

Am box WOD

Small victory off today: saw a co worker for the first time in two months first thing he said was “wow u looked ripped” smile that is something I have never been called in my life!

Major Congrats - I think thats more than a small victory!! Nice one.

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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 11:45 PM   [ Ignore ]   [ # 99 ]
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20 minute run

X-fit WUP 10 reps X 3 rounds

WOD: Puppies

15-12-9 reps of:

30 kg deadlift
overhead squat (empty bar)

time: 7:50

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Age: 20 yrs             Height: 1.68 m tall (5.5ft)
Gender: Male           Nation: English
Weight: 57kg           Dedication to X-fit: 100%

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Posted: 20 September 2012 02:53 AM   [ Ignore ]   [ # 100 ]
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Robert - 19 September 2012 08:12 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..

Dont know, you have to keep the barbell as close to you as possible, and the ankle your pulling in is important, i have to see a vid of your style. mayby you do sumo style, or half sumo style (like Ed Coan) than there is no problem.

It’s a half sumo style I think. Feet just outside the shoulders. I do this for two reasons. 1. I’m kinda tall so the closer my legs are together the more I have to bend ove. That puts more pressure on my lower back. 2. I have a weak lower back and i have a pimxhed nerve somewhere down there. My legs are decently strong. I could DL much much more if it wasnt for my back. So the wider stance allows for my legs to do most of the lifting yet still strengths the lower back.

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M/32/6’2’‘/240#

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: 20 September 2012 03:12 AM   [ Ignore ]   [ # 101 ]
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Pack 7:22:37

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Posted: 20 September 2012 03:41 AM   [ Ignore ]   [ # 102 ]
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WU:
band squats/mobility
back squat build in

Catalyst Training:
5x5 back squat 295#
3x5 hang squat cleans 165# (w/ pre exhaust 3x3 second shrug holds)
3x3 halting squat cleans 200#
3x3 stiff leg deadlift 310#

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M 31/6’0”/209 lbs.

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Posted: 20 September 2012 05:34 AM   [ Ignore ]   [ # 103 ]
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WOD (modified pack)

21-15-9 reps of:
115lb deadlift
50lb OHS

Time: 10.03

I almost collapsed under the 95lb OHS so I scaled weights so something I was more comfortable lifting safely.

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Age: 23 yrs        
Gender: Male
Weight: 63kg
Height: 1.63 m tall (5’4”)
Catch me if you can gecko…

Life is easy when you live it the hard way, and hard when you try to live it the easy way.

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Posted: 20 September 2012 06:21 AM   [ Ignore ]   [ # 104 ]
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21-15-9

185 Deadlift
95# OHS

8:54

Last time I used 205# for deadlife and 115# for OHS, and it took 11:35.  If my calculations are correct that put my at averaging about 56.36 watts with the heavier weight, and 64.12 watts this time around.  I’ve come to realize that just because I CAN do the weight doesn’t mean I SHOULD do the weight.  If the goal is the most power output this go round was better.  I think I’m going to start calculating the power output on WODs I’ve done in the past and judge my progress in that way.

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M/33/5’11”/245#

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Posted: 20 September 2012 07:05 AM   [ Ignore ]   [ # 105 ]
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Part 1:  Max box jump
blank stare  Not my strong suit. 
Got no coaching, pointers, or encouragement and stopped at 34”

Part 2:  AMRAP 10
As a ladder:
Deadlift 225
Toes to Bar

9 rounds + 10 deadlifts + 1 TTB

All deadlifts unbroken.  Very happy about that.

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