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Wednesday, May 1st, 2013 - Deadlift
Posted: 01 May 2013 10:02 AM   [ Ignore ]   [ # 16 ]
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130501 EES: Day 8

Warm up:
2 min jump rope
5 min DROMs
Burgener warm-up
95# 1 Vertical Hi-Hang Snatch + 1 Overhead Squat x 2 x 5

Day 6: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 8
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 2
Midline: Ab Rollouts 1 x 5

Cash out:
15 min StairMaster

Thankfully a much needed rest day tomorrow. Feeling fatigued (mentally/physically) after the last few days.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 01 May 2013 10:31 AM   [ Ignore ]   [ # 17 ]
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5 km walk

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 01 May 2013 10:40 AM   [ Ignore ]   [ # 18 ]
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Hola. 

A couple of modification due to equipment still enroute (oly bar and pull up bands)

1000m row 5/6 for warm up

Chipper Puppies

50ft walking lunges
20 knee push ups (I know, I know but I had a c-section in December. My core strength blows)
40 singles (next time I’ll sub tucks)
15 k2e
6 beginner rope climbs (added two for lack of length)
20 step ups (I have box fear!)
20 OHS 20# with a body bar (oly bar will hopefully be in soon)
15 assisted pull ups (chair)
20 sit ups

11:58

First wod back. Went better than I expected. Of course it would have been longer had I actually jumped rather than step and use the bar for ohs

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Posted: 01 May 2013 10:42 AM   [ Ignore ]   [ # 19 ]
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Did Helen today at the track. Had to do ring pullups though since there is no pullup bar.

3 rounds
Run 400m
21 kb swings, 1.5 pood
12 pullups* (done one rings)

Time: 13:30. 

Definitely need to get more sleep on Tuesday nights.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 01 May 2013 11:14 AM   [ Ignore ]   [ # 20 ]
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run 3 miles

4 rounds of:
15 pushups
15 leg lifts on bench
25 air squats
15 dips on bench

+35 air squats

stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 01 May 2013 11:16 AM   [ Ignore ]   [ # 21 ]
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WU:
row 500m
Burgner warm-up
barbell skills
back squat build in
O-Lifting
Back Squat - 245#x4, 295#x4, 315# x 3 x 3
Snatch - 135#x2, 155#x2, 175#x2, 185#x2
Clean & Jerk - 165# x (2+1), 195# x (2+1), 225# x (2+1), 235# x (2+1)
RDL - 235# x 4 x 5
Push Press - 150#x4, 165#x4, 175#x2, 185#x2

Gymnastics Strenght
4 x 4 Strict HSPU + 5 Kip (25# plates with ab-mat)
4 x 8 Strict Weighted CTB Chin-ups
Ring Support Holds in L-sit 8 x 0:15’s

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M 31/6’0”/209 lbs.

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Posted: 01 May 2013 11:57 AM   [ Ignore ]   [ # 22 ]
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Buy-In:

Row 1000m - 3:41
Shoulder PT Series 2
Leg Swings x10
Leg Side to Side x10
Dynamic Reverse Lunge x10
Anti-Rotation Frontal Plane Leg Lowering x10
1:00 Bottom of Goblet Squat

Overhead Squat 85/4, 100/4, 107.5/3 (115/3)2
Front Squat 135/3, 157.5/3, 180/2, 180/2, 170/2
Good Morning (95/3)3
Bench Press 175/5, 185/5, 195/5

Front Rack was notably absent today. Note: always foam roll the lats before front squat or cleans.
That puts my bench press 5# under my pre-rehab 5RM.

Cash Out:
50 Russian KB Swings @ 62# Unbroken @ 1:23
2:00 Couch Stretch
2:00 Pigeon Pose
2:00 Triangle Pose
Ice

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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: 01 May 2013 12:39 PM   [ Ignore ]   [ # 23 ]
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Warm-up
Shoulder MOBs
then…
20min EMOM alternating:
16 ft L/16ft R roving plank & 16ft forward and backward bear crawl
100m C2 row
then…
Hip/hammie MOBs

CFSB ME Work 2013 Cycle3 week4
SDL
[5R@135;3R@185;3R@215 warm-up]
Attempt 3reps EMOM for @235; got 10x3
Debrief:
SDL- Felt great.

then…

WOD
AMRAP in 15min of:
20 double-unders
10 t2b
2 power cleans, 185#
TOTAL REPS=221 (6 complete + 20 + 9)

Then finished off rd7.
T2b were broken, but all were kipping.
Power cleans kinda aggravated shoulder.  Work at 145-165 until shoulder is better.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 01 May 2013 12:44 PM   [ Ignore ]   [ # 24 ]
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130501

Deadlift 3-3-3-3-3 reps

In: Softball game

135-185-195-205-215

Out: 50 Sit-ups, 50 Double unders, 20 Pull-ups

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You are not a beautiful or unique snowflake.

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Posted: 01 May 2013 01:06 PM   [ Ignore ]   [ # 25 ]
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Volkswagon

15-12-9

175# BP

Pull ups

Ring Dips


Left Shoulder, Low back on the brink
been going lite, this has to get better

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M / 59 6’0 205 CF BD 12/09

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Posted: 01 May 2013 01:06 PM   [ Ignore ]   [ # 26 ]
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4 RFT:
  27 Box Jumps, 11” box
  20 Burpees
  11 Squat Cleans, 32#
TIME:  39:41

I HATE BURPEES!!!  smile

Followed this with today’s WOD - Deadlifts 3-3-3-3-3, using dumbbells
  32# - 44# - 50# - 50# - 50#
50# is the max weight that I have.  Really need to invest in bar and free weights!

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Breathe in.  Breathe out.  Move on.

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Posted: 01 May 2013 01:25 PM   [ Ignore ]   [ # 27 ]
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Warm up
20 double unders
20 push-ups
20 sit-ups
10 pulls ups
20 OHS (PVC)
Samson stretch

Deadlift 3-3-3-3-3 reps
135-185-205-225-245

Cool down
Shoulder rehab

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For God has not given us a spirit of timidity, but of power and love and discipline. (2 Timothy 1:7)

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Posted: 01 May 2013 02:03 PM   [ Ignore ]   [ # 28 ]
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Shoulder press 1-1-1-1-1 reps

135-155-165-175(F)-175(PR)


Push press 3-3-3-3-3 reps

135-155-165-175-195


Push Jerk 5-5-5-5-5 reps

165-170-175-180-185

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Posted: 01 May 2013 02:28 PM   [ Ignore ]   [ # 29 ]
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Strength/WOD: SUNDAY 130428

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.

95-105-115-125-135(f)
105-115-125-135-145
115-125-135-145(5th rep fail)-145(5th rep fail)

Compare to 120805:

55 - 65 - 75 - 80 - 85
75 - 95 - 105 - 115 - 120 1st rep fail
75 - 95 - 105 - 115 - 120 4th rep fail

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

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Posted: 01 May 2013 02:33 PM   [ Ignore ]   [ # 30 ]
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Took rest due to tightness in my back.

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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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