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Wednesday, May 8th, 2013 - HSPU, Pull-ups
Posted: 08 May 2013 10:06 AM   [ Ignore ]   [ # 16 ]
Top Dawg
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130508 EES: Day 13

Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 20 x 3
DB Turkish Get-up 35# x 6


Day 13: 5-3-2:
Squat: HBBS 165-195-215
Press: Bench 165-195-210
Pull: Batwings 35#-40#-45# x :15
Hip Hinge: Snatch Grip Deadlift 215-240-260
Farmer Carry: 80# x 13 trips across floor
Midline: Ab rollouts 3 x 3

Switched order to squats first. Want to make sure I’m fresh for these as that’s where I want the focus to be.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 08 May 2013 10:10 AM   [ Ignore ]   [ # 17 ]
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B/I: 2 k run, 5 min jumprope(~900 single unders), 3x(15 GHD situps, 15 back extensions, 15 squats, 10 dips, 7 push ups)

Shoulder Press
5x(45#,65#,85#,105#,65#)

WOD:

21-15-9 (scaled)

Hand Release Push up
pull up

07:45

C/O: 500m jog, 2x30 situps, core

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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: 08 May 2013 10:15 AM   [ Ignore ]   [ # 18 ]
Big Dawg
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21-15-9 reps for time of:
Handstand push-ups(sub: AB-mat + 1.25 kg plate)
Pull-ups
Time 12:31

Damned HSPU, handing it to me every time!!!

Imagining that im getting better at them, but it doesnt exactly feel like it… Walked by a mirrer just now and realized i have blood contusions around my eyes as well as on my forehead and temples, WTF!!! Not for lack of trying i guess…

The PUs were done unbroken and were actually “easy”, something that aggrevates me even more, knowing i could have done it way faster if only my HSPUs were better…

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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: 08 May 2013 10:43 AM   [ Ignore ]   [ # 19 ]
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21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Mistakenly did pullups first then HSPU.  Pullups were unbroken; HSPU were 7-7-7, 6-5-4, 4-4-1.  I feel like I’m strong enough on pullups that had I done the WOD in the correct order, I still wouldn’t have broken them up, but it’s tough to anticipate what impact the HSPU would have had.

8:01

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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: 08 May 2013 11:17 AM   [ Ignore ]   [ # 20 ]
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@CFEG

Buy-in:
Row 500m
Leg Swings
Leg side to sides
Arm Swings
1:00 Bottom of Goblet Squat

Snatch from Blocks 85/3, 100/3, 115/3, 135/3, 140/1
Snatch High Pull from Blocks (150/3)4
Front Squat 135/3, 160/3, 180/3, 190/2, 170/3
Split Jerk 105/3, 125/3, 135/3, 145/3, 135/2
Good Morning (105/7)2

50 KB Swings @70#: 1:25

Double Under practice: first set 51, second 27, lots of sets in the 10-20 range.
That is a post-knee injury PR by 7 and completely unexpected. grin
2:00 Couch Stretch
2:00 Pigeon Stretch
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: 08 May 2013 12:44 PM   [ Ignore ]   [ # 21 ]
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SUNDAY 130505

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

125-125-125-125-125

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

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Posted: 08 May 2013 01:07 PM   [ Ignore ]   [ # 22 ]
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Nancy

Pack
Five rounds
400m
65lb overhead squat 15 reps.

First time doing this one. 26:20.

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Posted: 08 May 2013 02:03 PM   [ Ignore ]   [ # 23 ]
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5:30 AM row about 8k ish

On R-arm
tricep smash and roll on bar
lax ball mash on forearm
banded wrist distraction squeeze/release
banded elbow distraction —one of the worse ever!

I love K staretts “Becoming a Supple Leopard”

Buy in:
3:00 pigeon stretch
2:00 couch stretch - Did this banded squeeze/release
1:00 banded shoulder stretching—-lats squeeze/release
2:00 upward dog
3:00 roll on pecs and scaps and traps


Wod:
Row 1000m (4:26, from the erg)
25 sit-ups
50 Kb swings @35#  31/19
25 sit-ups
8:43
4:32.4/1:02.2/2:16.4/:52.7

I’ve become a bit enchanted with the lap timer function on my phone.  grin

Cash out:
3 max sets of toes to bar
11/11/11

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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: 08 May 2013 02:08 PM   [ Ignore ]   [ # 24 ]
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Deadlift
3-3-3-3-3-3

225-235-245-255-265-270

That’s all the weight I own. 

Cash out- 2.5 mile run in 22:53.

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M/32/6’2’‘/245# :( up from 225 a year ago.

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: 08 May 2013 02:57 PM   [ Ignore ]   [ # 25 ]
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WU
jumping jacks 1 minute
DROMS

Burgener WU

WOD - Chipper
Pack-ish

Walking lunge, 80’
40 push-ups
40 double-unders
20 knees-to-elbows
3 rope climbs, 15’ (subbed assisted towel pull-ups 4/climb green band)
40 box jumps, 24”
40 overhead squats, 65#
20 pull-ups (assisted green band)
40 sit-ups

25:50

$O:
Stretching

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 08 May 2013 03:07 PM   [ Ignore ]   [ # 26 ]
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Packish
12-9-6 reps for time of:
Handstand push-ups (ab-mat under head)
15-12-9 reps of
Pull-ups

5:47
Move to full porch next time

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M/48/5’ 11”/220#

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Posted: 08 May 2013 03:53 PM   [ Ignore ]   [ # 27 ]
Puppy Dawg
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15-12-9 reps for time of:
Hand release push-ups on knees
Beginner Pull-ups
Time:  Did not time

Beginner pull-ups were 9+5+1/5+4+3/5+3+1, with chest coming within about 6” of the bar.

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Posted: 08 May 2013 03:54 PM   [ Ignore ]   [ # 28 ]
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HSPU, Pullups

21-15-9
HPSU (feet over bar)
Pullups
6:06

Not exactly fast.

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Chris Lanfear
M/42/6’/200ish

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Posted: 08 May 2013 04:12 PM   [ Ignore ]   [ # 29 ]
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WEDNESDAY 130501

Deadlift 5-5-5-5-5 reps

185-205-225-245-255

I guess I was supposed to do 3 reps but I must have gotten excited about deadlifting and did 5 reps. 

5 down 25 to go.

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M35/5’10”/210

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Posted: 08 May 2013 04:30 PM   [ Ignore ]   [ # 30 ]
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Diane
21-15-9
Deadlift 225
HSPU

8:33 (PR, - 0:39)

Guys at the station were doing this, so even though I did it scaled a month ago, I had to join!

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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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