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Friday, May 3rd, 2013 - Rest Day
Posted: 03 May 2013 12:53 PM   [ Ignore ]   [ # 16 ]
Big Dawg
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FRIDAY 130503 10:30 am start (vacation at home = more time )

WU:  3 rounds of: Samson stretch (30 seconds per side), 15 overhead squats with pvc pipe, 15 abmat sit ups, 12 push ups, 15 good-mornings with 45 # bar, 12 dips on dip stand.  (no pull ups - see WOD)

WOD: Puppies   sad pull ups not my strength - yet. 
Mix L-pull-ups and pull-ups for a total of 35-50 reps
Total reps = 50
Total time = 16:45  

I managed to get a couple of sets of 3 L-pulls early on - alternated 3 L-pulls and 3 strict pulls,  but after a staggering total of 7 L-pulls (don’t laugh), I had hard time even doing regular strict pull ups so I abandoned those and just did sets of 3 pull ups switching to chin up grip every other set.
Last time this WOD came up I did it in 15:43 but I was jumping off with my toes on the floor to get going, this time all were strict.
So I do feel like I improved some strength on this. 

I also had my kids interrupting me with their fighting over the markers and the white board.  Kids can’t ignore a white board - even 4 feet off the ground - they just stand on plyobox. Gotta love it, strength training with a little dad training mixed in. grin

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 03 May 2013 01:02 PM   [ Ignore ]   [ # 17 ]
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Snatch/l-pullups/bench/lunges/doubleunders

As many reps as possible in 28 minutes:

1 snatch (4rounds@50, 4 rounds @60, 3 rounds @70lbs)
2 L-pull ups
3 bench, 140lbs
4 lunges
5 double-unders

11 rounds ( I would have gone to 30 minutes but was interrupted)
I think the L-pullups were the hardest part. I started the snatches light to work on form, next time I should start at 60lbs)
Bench was a good weight, lunges could have been weighted.

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 03 May 2013 01:34 PM   [ Ignore ]   [ # 18 ]
Top Dawg
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BuyIn:
Foot series with 20kg bar
30 each leg swings FtB,SiS, hip opener
20 arm swings, four different ones
2:00 couch stretch

Oly - Week 2 Workout 2 all in kilos
snatch to a 3rm 15-20-25-28-30-32(Darla stopped here)-34(Margaret stopped here)
then, 3@95% D/30, M/32, 2x3@90% D/28, M/30
power jerk to a 4rm
20-30-40/Darla, -45/Margaret
hang clean high pull 7x3 around 65%ish (float!)  Darla @ 27, Margaret @ 34

Darla had to leave
front squat to a 4rm 20-40-50-55 - might have been able to go higher but it just felt heavy
then 4@95%/52, 4@90%/49

Then about 15 minutes hip/low back stretching

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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: 03 May 2013 02:05 PM   [ Ignore ]   [ # 19 ]
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Warm up: walk 200m, run 1 mile, stretch

WEDNESDAY 130501
Deadlift 3-3-3-3-3 reps
90-100-110-120-120 (PR)

and

SATURDAY 130420
“Jackie”, Self-scaled
1000 meter row
30# pound Thruster, 50 reps
30 pull-ups, assisted
12:41 (PR)
Compare to 130211, 13:17

Cashout:
85 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: 03 May 2013 02:24 PM   [ Ignore ]   [ # 20 ]
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Warm-up: 3 rounds of 30s Sampsons + 15x each push-ups, hanging leg raises, and squats

WOD: 75x elevated beginner pull-ups for time. My time was 16:01. Did the first 13 in 30s. The next 7 in 30s. The next 5 in about a minute. And ten it broke down to sets of 2s and 3s, averaging out to 10 reps every three minutes. Finished 40x at 5:45; 50x at 8:30; 60x at 11:25; and finally 75x at 16:01.

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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: 03 May 2013 02:40 PM   [ Ignore ]   [ # 21 ]
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Schmalls


Pack
800-meter run
Then 2 rounds
50 burpees
40 pull-ups
30 squats
20 kettlebell swings 45 lb
10 115# push press
Then, 800-meter run

Time 40:15

I never want to do that again

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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: 03 May 2013 03:18 PM   [ Ignore ]   [ # 22 ]
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TUESDAY 130430

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Post time to comments.


Pack
Walking lunge, 80’
40 push-ups
40 double-unders
20 knees-to-elbows (Gravitron)
3 rope climbs, 15’ (Lat pull down machine, rope handles, 125 lbs, 5 reps for 1 rope climb)
40 box jumps, 24” (step board on 11 blocks)
40 overhead squats, 65#
20 L-pull-ups strict pull ups (Gravitron)
40 sit-ups

Time:
17:30

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M/47/5’10”/160

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Posted: 03 May 2013 03:56 PM   [ Ignore ]   [ # 23 ]
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20130503 Fri
Shoulder press 5x1:  75,85,95,105,110
Push press 5x3:  95,105,110,115,120
Push Jerk 5x5:  105,115,120,125,130 (4)

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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: 03 May 2013 04:01 PM   [ Ignore ]   [ # 24 ]
Terrier
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2 miles on the treadmill @1/2% grade time 23:25

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Allday123
M/48/5’9”/212

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Posted: 03 May 2013 04:52 PM   [ Ignore ]   [ # 25 ]
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Klepto - puppy-ish

3 RFT
27 box jumps (onto bench press bench)
20 burpees
11 squat cleans, 45 lbs

15:31
Rounds were 4:32, 5:19, 5:40
The box jumps were harder than I expected.  I really have a psychological block for these things - I get scared I’m going to miss (even though I haven’t missed yet), so I have to psych myself up to jump.

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F/32/5’5”/128lbs

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Posted: 03 May 2013 06:01 PM   [ Ignore ]   [ # 26 ]
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TUESDAY 130430

Pack
Walking lunge, 80’
40 push-ups
40 double-unders
20 knees-to-elbows
3 rope climbs, 15’ 15 towel pullups
40 box jumps, 24”/20”
40 overhead squats, 65#
20 L-pull-ups
40 sit-ups

18:15

Compare to 121008.

Pack:
For time:
80 ft Walking lunge
40 Push-ups
40 Double-unders side to side barrier hops, 6inch barrier.
20 Knees to elbows
3 Rope climb, 15 ft 15 towel pull-ups
40 Box jump, 22”
20 Overhead squats, 65#/45#
20 L-pull-ups
40 Sit-ups

14:18

Disappointing to have my time go up by 15 minutes, but I do know I kipped the L-pull-ups previously.  I did double unders this time, which I think were more time consuming.  I’ve also been working on making sure I’m strict about getting full extension on things like box jumps and walking lunges.  That said, I feel like I’ve been hitting a plateau in a lot of areas.  I’m hoping I’ll get a breakthrough soon.

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

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Posted: 03 May 2013 06:44 PM   [ Ignore ]   [ # 27 ]
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Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

Joseph
185+ 20# on chains

Jed
165 + 20# on chains

*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Joseph
185

Jed
165


Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating Triple-Under and Freestanding Handstand practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.


Conditioning (2 parts)

Part 1-

5 rounds for time of:

25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups

Joseph
19:55 rx

Jed
Jed 95#, 15 hr push ups
19:00

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.

Joseph

1:24,1:15,1:26,1:31

Jed
2:00, 2:00,2:00,2:00

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M/31/6’1”/ 194#

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Posted: 03 May 2013 07:25 PM   [ Ignore ]   [ # 28 ]
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EMOM 20
odd
11 GHD sit ups
even
7 rebound box jumps, 24

Back squat (Jeans)
5 x 350 x 2

High box squat
3 x 405 x 3

EMOM 20
odd
10 Wall ball
even
20 double unders

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 03 May 2013 07:48 PM   [ Ignore ]   [ # 29 ]
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Puppy:

Three rounds:
Run 400 meters
44# pound Squat snatch, 12 reps
6 Handstand push-up progressions

16:37

Snatches were the bottleneck- OHS are weak.

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 04 May 2013 04:16 AM   [ Ignore ]   [ # 30 ]
Big Dawg
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Friday, May 3rd, 2013 - Rest Day

For time:
100 L-Pull-ups (subbed assisted 1/2” red band)

11:22 flower

Didn’t think I could go all the way without another band but I did!  Nasty ripped callous was a by-product…

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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