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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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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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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

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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’‘/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: 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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