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Thursday, May 2nd, 2013 - L-Pull-ups
Posted: 02 May 2013 01:29 PM   [ Ignore ]   [ # 31 ]
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DROMS

THURSDAY 130502

For time:
100 L-Pull-ups

Time - 16:42

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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: 02 May 2013 01:53 PM   [ Ignore ]   [ # 32 ]
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130501

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 130124

275-295-305-305-305

Last time 130124

275-295-305-315-295

Thought I felt a little rounding of back in 3rd round so rather than try to up weight I tried to improve form there.

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M 52/5’10”/180

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Posted: 02 May 2013 02:03 PM   [ Ignore ]   [ # 33 ]
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Warm-up
Shoulder MOBs
Hip/hammie MOBs

CFSB ME Work 2013 Cycle3 week4
BS
[5@95;4@135;3@185;2@215 warm-up]
Attempt 5reps @230; got 5
rest 3min, then…
Attempt 2reps PAUSED BS @165 EMOM; got 10x2reps
Debrief:
BS- Felt good all around.

then…
db bench press, 20# dbs 20reps
db SP, 20# dbs 20reps
db vertical row, 20# dbs 20reps
horizontal tricep extension, 20# db 12reps
vertical tricep extension, 20# db 12reps

[total elapsed time from end of BS work to WOD= 1:10]

WOD (from BrandX 5/2/2013)
TABATA squats
1 mile run
TABATA squats

TOTAL squats=255 (131/125)
Mile run=7:46

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

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Posted: 02 May 2013 02:05 PM   [ Ignore ]   [ # 34 ]
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WU:
running drills
hip mobility
front squat build in

O-Lifting
Front Squat - 210x4, 245x4, 265 x 3 x 3
Power Snatch - 135x4, 145x4, 155 x 3 x 3 (touch-n-go)
Power Clean + Jerk - 165 x (4+1), 185 x (4+1), 195 & 200 x (3+1) x 3 (touch-n-go)
OHS - 155x3, 175 x 3 x 3
Press - 4 x 5 145 (no bounce, power off the shoulder, bar at rest before starting next rep)

WOD:
“Nancy”
5 rounds for time
run 400m
15 OHS 95#

time: 12:30 (in elevation mask set to 9000 feet)

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M 31/6’0”/209 lbs.

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Posted: 02 May 2013 04:08 PM   [ Ignore ]   [ # 35 ]
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20130502 Thu

“Klepto” pack light
4 RFT
27 box jumps 20”
20 burpees
11squat cleans 75#
31:33

RIP

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 02 May 2013 04:11 PM   [ Ignore ]   [ # 36 ]
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CF WU minus pull ups, add push ups

Puppies

50 assisted pull ups

8:58

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Posted: 02 May 2013 04:57 PM   [ Ignore ]   [ # 37 ]
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W/u
foot series with 20kg bar
30 each leg swings/arm circles
arms side to side etc
BuyIn;
Hamstring stretch Kstarr put out recently 2:00 each leg
shoulder torque work same video 2:00 each arm
2:00 couch stretch each leg

Week 2 Oly Workout 1 all kilos
clean and jerk to a 3rm -bar-35-40-45-50-52 third rep was quite suspect
then, 95%x3, 90%x3x2
      3@48, 2x3@45
I didn’t keep track of Darla’s numbers on this

hang snatch high pull 7x3 at mod. weight (65%ish) make it float! work tight bar path
both used 25kg working from 38kg 1RM

back squat 65%x3x10 emotm (explode up!)

Darla used 45kg working from a known max
Margaret used 55kg working from an estimated 84kg max

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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: 02 May 2013 05:02 PM   [ Ignore ]   [ # 38 ]
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WU
3x (Samson stretch, 10 OHS w/ PVC, 15 GHD sit-ups, 10 GHD back extensions, 12 Dips)

Rumble rolling on lats, upper back, rear deltoid
10 shoulder dislocates

Burgener WU

WOD - 130424 - overhead squats
1-1-1-1-1-1-1
55#-65-75-85-95-105-115(PR)

Slight loss of balance on the way up on the last rep.  Had to take a small step back, but a new PR!

Old PR 75#

$O:
AMRAP 1 min
10# ball slams - 31 (PR)
Old PR - 26

Calf is feeling 90-95%

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 02 May 2013 06:05 PM   [ Ignore ]   [ # 39 ]
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Deadlift 3-3-3-3-3 reps

205-255-295-315-345

Went for 1 rep max and got 385. That is up 30#.

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Posted: 02 May 2013 06:21 PM   [ Ignore ]   [ # 40 ]
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natedogg - 02 May 2013 06:05 PM

Deadlift 3-3-3-3-3 reps

205-255-295-315-345

Went for 1 rep max and got 385. That is up 30#.

Nice jump!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 02 May 2013 07:00 PM   [ Ignore ]   [ # 41 ]
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BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
161, 161, 172, 172, 185, 185

*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
270 lbs
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
180lbs

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

100 53 UB Double-Unders
25 Pullups
15 GHD Situps
75 36 UB Double-Unders
25 Pullups
15 GHD Situps
50 36 UB Double-Unders
25 Pullups
15 GHD Situps

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.

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M/31/6’1”/ 194#

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Posted: 02 May 2013 07:10 PM   [ Ignore ]   [ # 42 ]
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Light shoulder warm-up; work on push jerk with 35 lb bar

10 HSPU

Tabata Knee Strikes

Tabata Sledge Hammer Swings

15 thrusters 35 lb bar

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 02 May 2013 07:23 PM   [ Ignore ]   [ # 43 ]
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Chipper

Walking lunge, 80’
40 push-ups
40 double-unders
20 knees-to-elbows
40 box jumps, 18”
40 overhead squats, 65#
20 pull-ups
40 sit-ups

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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: 02 May 2013 08:10 PM   [ Ignore ]   [ # 44 ]
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5/2 35min time cap 3rounds 12/24 100lb thruster/53lb Kb swings (95/55) rest 5 min 3 rounds 400m run/30-20lb wall balls (8lb) rest 5 min 3 rounds 30 pull ups, 50 DU ( 13 Pullups on last round) new gym no plyo boxes and only 2,4,6,8 lb med balls, I just ordered a 20lb

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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: 02 May 2013 10:48 PM   [ Ignore ]   [ # 45 ]
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For time:
100 Strict L-Pull-ups

15:30

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