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Sunday, May 5th, 2013 - Front Squat
Posted: 05 May 2013 12:16 PM   [ Ignore ]   [ # 16 ]
Big Dawg
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Front Squat 10-10-10-10-10 reps

40kg/50kg/55kg/55kg/55kg

Decided to focus on form rather than attempt to set a PR at the expence of my back/knees…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 05 May 2013 01:07 PM   [ Ignore ]   [ # 17 ]
Top Dawg
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Chipper
Pack
Walking lunge, 80’
40 push-ups
40 double-unders
20 knees-to-elbows
3 rope climbs, 15’
40 box jumps, 24”
20 overhead squats, 65#
20 L-pull-ups
40 sit-ups

15:50

I think it was probably a typo in the pack scaling based on the rest of the adjusted numbers, so I did twenty OHS instead of the 40 it said.

In
500m row
DROMS

Out
150 double unders
500m row

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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: 05 May 2013 01:11 PM   [ Ignore ]   [ # 18 ]
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WU

3x (Samson stretch, 10 OHS w/ PVC, 15 GHD sit-ups, 10 GHD back extensions)

WOD - 130427 - Klepto - RIP

Pack
4 rounds
27 box jumps, 20” box
20 burpees
11 squat cleans, 95#

37:05

Box jumps were steady.  The burpees sucked.  Squat cleans were just about all singles, maybe some doubles mixed in.

Brutal WOD, but I loved it…

$O:
What cash out?

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 05 May 2013 02:10 PM   [ Ignore ]   [ # 19 ]
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SATURDAY 130504

“Elizabeth”

Porch

21-15-9 reps of:
Clean 135 pounds
12-9-6 reps of
Ring dips

8:14

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M/48/5’ 11”/220#

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Posted: 05 May 2013 02:31 PM   [ Ignore ]   [ # 20 ]
Mutt
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Warm-up: CFWU 2 rounds (pull-ups assisted)

WOD:

5 x 10 front squats

95#—> policed form, 10 was the max I could do for each round. Made sure to get all the way down.

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~Dave

M/31/6’2”/250

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Posted: 05 May 2013 02:31 PM   [ Ignore ]   [ # 21 ]
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More Goruck Good Living today.

Regular warm up followed by a mile ruck run - I ran straight through and posted a good pace of 10:44, which is a good 30-45 seconds faster than my usual best.  I’m sure the cool temps played a part.

Followed by PT flutter kicks, 8 count body builders, lunges and thrusters. 

Followed by a mile sand bag carry.  20 pound sandbag carried a mile with bear crawls half way through.  Not a great pace, 18:12, but with the ruck, sandbag and the bear crawls, I’ll take it.

Followed by a run of 2.25 miles at a pace of 11:49. 

Followed by my pull up progression 5,4,3,2,2

Adam

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Posted: 05 May 2013 03:08 PM   [ Ignore ]   [ # 22 ]
Top Dawg
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Warm Up

1000 ft versaclimber


SUNDAY 130505
Front Squat 10-10-10-10-10 reps
Post loads to comments.

135-135-135-135-135

Kept constant weight and worked on depth and perfect ROM.
Last 2 rounds were tough.

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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: 05 May 2013 03:41 PM   [ Ignore ]   [ # 23 ]
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Rest Day

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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: 05 May 2013 04:17 PM   [ Ignore ]   [ # 24 ]
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Hi Connor, Hi Ryan,

w/u foot series
arm and leg swings and circles 30’s

Buy in:
2:00 down dog
Run 400m
Row 500m
2:00 bottom of the squat
20 PVC pass throughs
3:00 banded shoulder traction
2:00 each banded couch stretch with sqeeze release
foam roll traps and pecs ‘cause they needed it

Oly

W2 D3

snatch 85%x1x5 - make all reps perfect! If you make it but it’s not pretty. it doesn’tcount!
w/u sets 3’s - 15-20-25 1 @ 30
then 32-32-32-32-32     really it was 10 lifts to get pretty

CJ 85%x1x5 - same!
w/u 1’s 35-40-( 45-45-45-43oops Darla’s weight -45) these wne much better for both of us.

back squat to a heavy double

w/u 3’s 20-30-40
50-55-60-63 Darla’s double - 66 - 69-72 Margaret double,  heavy enough for today

Wod:
Amrap in 10 mins
10 hang cleans @ 20# Dumbells one DB each 5 on each side
10 pull-ups
Row 250m rowed 125m each time to try and not get in each others way, I ran 100m once so did Darla

I started with the row, 3 rds + row +DB +4
Darla 3 rounds exactly but she was doing snatches due to brain fart

Cash out:

5:00 handstand push-up attempts

alternated on the mat Darla kicking up and doing a little midro bend
I was getting about an inch away from the floor 10 total each

Then total 30 Dumbell shoulder presses at usual weight for emom for time

Darla with 20’s 2:00
Margaret with 30’s brain totally gone both of us counting did 40 in 3:17 What’s up with that!

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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: 05 May 2013 04:40 PM   [ Ignore ]   [ # 25 ]
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@CFN Box.

“Kelly”
5 Rounds:
400m Run
30 Box Jumps 24”
30 Wall Ball 20 14 pounds

Time:
26:02

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M/47/5’10”/160

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Posted: 05 May 2013 06:27 PM   [ Ignore ]   [ # 26 ]
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20130505 Sun


Frankenpup Chipper
Walking lunge, 60’
40 push-ups hand release
120 single unders
20 knees-to-elbows ish
15 towel pull-ups, 70# gravitron
40 box jumps, 18” bench
40 overhead squats, 45#
20 Pull-ups 70# gravitron
40 sit-ups
23:00

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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: 05 May 2013 06:50 PM   [ Ignore ]   [ # 27 ]
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THURSDAY 130502

For time:
Pack
50 L-pull-ups
50 pull-ups
Partition any way

14:16 Partitioned as above.  L-pull-ups were done at 9:21.

Compare to 120926:
Pack
For time:
50 L pull-ups

13:00

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

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Posted: 05 May 2013 08:04 PM   [ Ignore ]   [ # 28 ]
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My first crossfit workout. Never done FS before, figured doing just the bar would be easy and would help me just focus on form. Yeah even with just the bar it was hard and I barely managed to get though.

Workout was just 10 minutes on an elliptical as my elbow was bothering me today for some reason and I didn’t want to aggrevate it.
Workout was the front squats 5x10 with just the bar, 45 lbs each time.

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Posted: 05 May 2013 08:15 PM   [ Ignore ]   [ # 29 ]
Puppy Dawg
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SUNDAY 130505

Front Squat 10-10-10-10-10 reps

Post loads to comments.

95/95/95/95/95

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Posted: 05 May 2013 09:47 PM   [ Ignore ]   [ # 30 ]
Big Dawg
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warm up: arm circles (side, front, above), wrist mobility, .25m jog 10 squats, 10 push-ups, 10 squat cleans with bar, 2 -20 sec static hold on rings, shoulder mobility, 3 squat cleans with 65 lb, 1 squat clean with 95 lbs

Elizabeth - Pack

21-15-9 reps of:
Clean 95 pounds (Squat cleans)
Ring dips

13:53

Awful time!!!  Should have gone with 75 lbs. Squat cleans Smoked me. Dips weren’t bad at all.

15 shoulder dislocates

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M/40/5’7”/165

“Burpees don’t like you either”

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