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Monday, May 6th, 2013 - Nancy
Posted: 06 May 2013 09:21 AM   [ Ignore ]   [ # 16 ]
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B/I: 1k run, 5 minute jumprope, stretches, 3x(15 GHD situps, 15 back extensions, 15 squats), 2x(15 push ups, 15ft rope climb)

WOD:

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

19:58

C/O:
some core workout

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M/30/5’9”(180cm)/215#(98kg)
—————————————————————————
If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 06 May 2013 09:29 AM   [ Ignore ]   [ # 17 ]
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WU:
barbell warm-up:
3 rounds of 10 reps each without setting bar down
deadlift
front squat
power clean
push press
power snatch
overhead squat

O-Lifting:

Back Squat - 245x4, 290x4, 325 x 4 x 4
Snatch - 135x4, 150x4, 175 x 3 x 3 (touch-n-go)
Clean & Jerk - 175 x (3+1), 205 x (3+1), 225 x (3+1) x 3 (touch-n-go)
Snatch Deadlift - 205 x 5 x 4 (with jump)
Press - 145 x 4 x 3, 150 x 4 x 2 (focus on drive from rack)

Gymnastics

Ring Strength Complex
Iron Cross
6 x 0:10’s Holds ( below 2nd position, arms in straps below elbows)
3 x 5 Strict Muscle-ups
Handstand holds ( Chest facing wall )5 x :30’s+ 12 Shoulder Taps (only last set broken)
15 Tuck Crunch + 30 hollow Rocks x 3

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M 31/6’0”/209 lbs.

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Posted: 06 May 2013 09:55 AM   [ Ignore ]   [ # 18 ]
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130506 EES: Day 11

Warm up:
2 min jump rope
foam rolling
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 11: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 12 trips across floor
Midline: Ab Rollouts 3 x 5

Everything felt a bit easier (except the squats) despite feeling like garbage from all of carbs and alcohol this weekend (2 parties).

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 06 May 2013 11:04 AM   [ Ignore ]   [ # 19 ]
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“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

16:45

OHS unbroken.  Runs sucked.

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 06 May 2013 11:13 AM   [ Ignore ]   [ # 20 ]
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Back to buisness after a week of rest.

EMOM 5 min
4 bar dips

EMOM 5 min
5 push up’s

Bench press 5x5
50 kg/110p all sets

EMOM 10 min
4 pull up’s

Front squat 5x5
5x40kg/88p
5x50kg110p
5x60kg132p
5x70kg154p
5x75kg165p

1.5 hours of tennis training in the evening

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If jou dont stop trying you can never fail!

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Posted: 06 May 2013 12:32 PM   [ Ignore ]   [ # 21 ]
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130505

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

Post loads to comments.

135-155-155-155-155

The weight did not feel overly heavy, but I was struggling with maintaining form and breathing.  My elbows were dropping in the later reps, so really focused on keeping the chest up.  Also struggled with air in later reps, as I typically hold a breath throughout the squat movement, then take 2 or three between reps.  After 7 or 8 it felt like I couldn’t get enough air between reps.

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M 52/5’10”/180

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Posted: 06 May 2013 12:33 PM   [ Ignore ]   [ # 22 ]
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Did a CrossFit Mama workout since it was a “compare to” one - I wanted to see how much I’ve progressed!

Today’s time - 21:48
10/10/12 time - 29:02
smile

100 ft walking lunges - rx’d both days
50 CrossFit sit-ups - rx’d today - feet were under treadmill on 10/10
50 Jump rope - rx’d today - jumping jacks on 10/10
25 Knees to Elbows - knees to boobs, on bar - K2E standing on 10/10
50 Box jumps, 18” - 11” box jumps today - 6” step-ups on 10/10
25 Front squats w/40# - 38# today - no weight on 10/10
25 Push-ups - rx’d both days
50 Leg lifts - rx’d both days

I had only been doing CrossFit for a couple of weeks on 10/10 - I started on 9/24/12 - so I’m very happy with my progress.  I can’t believe how much I had to modify everything back then.  Extremely happy I am more “able” and I knocked off several minutes from my time!!

smile

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Breathe in.  Breathe out.  Move on.

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Posted: 06 May 2013 12:42 PM   [ Ignore ]   [ # 23 ]
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Puppies

“Nancy”
3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps

Time:  9:32

Finally back to doing crossfit.  First WOD went easy, felt good!

PLUS

AM 3 mile run

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Posted: 06 May 2013 12:50 PM   [ Ignore ]   [ # 24 ]
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Buy-In:
Run 800m
Shoulder PT Series 1
Leg Swings
Leg Side to Sides
Foam roll lats
Russian Babymaker

Clean & Jerk 125/2+1, 145/2+1, 155/2+1, (165/2+1)2
Hang Power Snatch 85/3, 100/3, 107.5/3, (115/2)2
Back Squat 180/4, 205/4, (225/4)2, (235/3)2
Behind the Neck Push Press 105/3, 125/3, 135/3. (145/2)2
Overhead Lunge 45/3+3, 55/3+3, 65/3+3

20# PR for the Hang power Snatch doubles.

Cash-Out:
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: 06 May 2013 12:53 PM   [ Ignore ]   [ # 25 ]
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Front Squat/Burpees/pullups/run

Front squat 10-10-10
60lbs-70-70

WOD
3 rounds for time:
12 Burpees
5 weighted pullups, 10 lbs
Run 600 meters

17:58
CJL: 19:40

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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: 06 May 2013 01:49 PM   [ Ignore ]   [ # 26 ]
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MONDAY 130506

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“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps - 2 rounds @65, 3 @ 45 lbs
22:59


Had to drop back to 45lbs but happy with that. A couple weeks ago I could not do any weight on the ohs

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M/40/6ft/205

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Posted: 06 May 2013 01:53 PM   [ Ignore ]   [ # 27 ]
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I hadn’t found this website yet this morning - this was my first WOD, ever, so my scaling is a bit different.

I did:
5 rounds of
400 m run
10 kg overhead squat
losing quite a bit of time walking between the treadmill and the weights room.

Took me 21 minutes.

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F/25/5’3”/130 lbs
First WOD on May 6 2013.

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Posted: 06 May 2013 02:06 PM   [ Ignore ]   [ # 28 ]
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Warm Up: walk 200m, run 1 mile, stretch

5 Rds:
5 Deadlift, 100#
10 Burpee
15 Double unders (subbed 2-1 single unders)
9:29


SUNDAY 130428
Shoulder press 1-1-1-1-1 reps
40-50-60-60-50
Push press 3-3-3-3-3 reps
60-60-60-60-60
Push Jerk 5-5-5-5-5 reps
60-60-60-60-60

cashout:
150 air squats (50-50-50)
Abs, 2 rounds of:
60 bicycle crunches
20 leg raise/hip raise
20 pilates roll-ups
20 reverse crunch
10 (per side) plank twist
30 sec headstand with alternating leg drops, 15 per leg

stretch

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

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Posted: 06 May 2013 02:07 PM   [ Ignore ]   [ # 29 ]
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Programming by Connor,

spent about 5 minutes with a foam roller above and below my L knee, it’s just been a little sore, icing is in order.

Buy in:
1:00 down dog
Run 200m
2:00 bottom of the squat (used PVC bar in OHS position)
20 squats
2:00 roll on lacrosse ball on pecs and traps
2:00 banded shoulder stretching
20 push-ups——the Kstarr burn out your triceps way -very interesting - tried this in the WOD also found my elbows flaring out all too frequently.


Wod:
7:00 amrap
10 wallball @14#
10 push-ups

4rds +2 WB would have been four but I missed twice - grrr

Cash out:
20 burpees for time 1:22
rest 1:00
25 burpees for time 1:46
Rest 2:00 (messed up bad math skills rested 1:35)
30 burpees for time 2:34

again tried using Kstarr creating torque in the shoulder while doing burpees I liked it better here.

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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: 06 May 2013 02:30 PM   [ Ignore ]   [ # 30 ]
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S: overhead squat 5x5. (Weight in kg)
30-35-40-42,5-45

C: Cindy AMRAP in 20 min:
5 pull ups
10 push ups
15 squats
13 rounds

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M/42/1.96/104kg
CF since june 2008
currently revalidating from a back injury (canal stenose L3,L4 and L5).

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