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Friday, May 10th, 2013 - A WOD to delight Coach Rut.
Posted: 10 May 2013 07:29 AM   [ Ignore ]   [ # 16 ]
Top Dawg
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Outlaw: tempo hbbs & burpees/du

5X5 Tempo HBBS @ 75% – rest 90 sec. - 135#
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
warm: 95-115-135
*should have been 150.

For time:
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
10 Burpees
50 Double-Unders

Karen - 12:26* approx
Ali - 14:56 - (100 single unders ea)
Kris - 15:05 - (100 single unders ea)

That was fun.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 10 May 2013 07:52 AM   [ Ignore ]   [ # 17 ]
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5x5 todays dumbbell workout

me: 20kg dumbbells time 9:13

beautifulll but quite competitive 14yo Lady: 5kg dumbbells time 3:26

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Posted: 10 May 2013 08:42 AM   [ Ignore ]   [ # 18 ]
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Thursday; 09th May

WOD: 21-15-9

Bridged HSPU
Assisted Pullups

Time: 4:51 mins

$ out: Push Movements

Friday; 10th May

WOD: 3 Rounds for time

800 m run
35 back extensions
35 situps

Time: 26:08 mins

$ out: Pull Movements

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M/ 26/ 6’2”/ 215 lbs.
CF DOB: 05-Nov-2012

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Posted: 10 May 2013 09:17 AM   [ Ignore ]   [ # 19 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

30, 40, 50, 55, 55 (last two were broken sets)

SWOD - DL 135, 185, 235, 235 x 10 reps ea.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 10 May 2013 09:24 AM   [ Ignore ]   [ # 20 ]
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130510 EES: Day 14

Warm up:
5 min shoulder and ankle mob
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 12: 2 x 5:
Squat: HBBS 165-175
Press: Bench 165-170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-220
Farmer Carry: 80# DBs x 12 trips across floor
Midline: K2E 2 x 10

Skill:
Snatch
95 x 5, 115 x 3 x 2

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 10 May 2013 10:00 AM   [ Ignore ]   [ # 21 ]
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“Michael”

Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups


20:18   rank #64 out of 449 entries LOGWOD.COM

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M/31/6’1/185

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Posted: 10 May 2013 10:17 AM   [ Ignore ]   [ # 22 ]
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.

Been way, way too long!!!!

Long story why I haven’t posted, but I’ve been injured. Just now getting back into action. Not able to do all movements, and I do not have all CF equipment.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments

25-30-35-40-45

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Posted: 10 May 2013 10:21 AM   [ Ignore ]   [ # 23 ]
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WOD 130508

CFWU

Pack
12-9-6 reps for time of:
Handstand push-ups (I was only able to do 6 (with partial range of motion) on the first rnd, so I did 6, then 3 walk-ups )
Pull-ups (kipped, these went well)

6:25

Better than sitting on my ass.

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Posted: 10 May 2013 10:40 AM   [ Ignore ]   [ # 24 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

30, 40, 50, 60, 65 pounds total load

Deadlifts were always easy. Hang cleans not so difficult, along with weighted squats as long as I could find a place to situate the weight to keep me securely underneath the dumbbells. Push presses, however, kicked me in the nuts. At 60 and 65, the ol’ arms were really wobbly and getting to the locked out position rather difficult.

Cashed out with a bit of stationary bike and will follow this afternoon with a round on the executive putting course at the resort I’m at this weekend for a conference.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 10 May 2013 11:19 AM   [ Ignore ]   [ # 25 ]
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130509

“Michael”

Packish:

Three rounds for time of:
Run 800 meters
40 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 121223.

Time: 23:06

Last time 121223: 21:45, but with only 35 Back Extensions/rd

Runs outside, all situps unbroken, abmat, unanchored, hands touch behind head and ground at feet.  Back (hip) extensions broken like 20-11-9 each rd.

Not sure adding 5 back extensions per round justifies the 1:21 extra time, but that’s what I got.

Also forgot to note I got the order wrong - did the sit-ups before the back extensions.

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M 52/5’10”/180

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Posted: 10 May 2013 11:41 AM   [ Ignore ]   [ # 26 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

30-40-50-50-60

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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: 10 May 2013 12:25 PM   [ Ignore ]   [ # 27 ]
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Warm-up
Shoulder MOBs
then…
20min EMOM alternating:
7 bench dips
7 t2b
then…
Hip/hammie MOBs

CFSB ME Work 2013 Cycle3 week5
BS
[4@135;3@155;2@195;1@215 warm-up]
Attempt 5reps @235; got 5, (+1 +1 with 60sec rest)
3min rest, then…
Attempt 2reps PAUSED BS @170 EMOM; got 10x2
cDL (after 12min rest, prep for WOD)
Find current 1RM
1@ 135;185;215;245;275;295;315;325; FAIL@335
Debrief:
BS- Set of 5 was too quad dominant (knees in), used the +1s to sit back further - MUCH better.  Paused were OK.
cDL- 295 was where my singles were at in my injury recovery protocol, so pleased with a 30# jump.  Still 100# down from my historic 1RM…

5min then…

WOD (from BrandX 5/10/2013)
100 double-unders
Max. set of DL, 235# (72% 1RM) GOT 21
50 box jumps, 24inch
TOTAL TIME=6:38 (1:23/2:48/3:27) 744#-moved/min

D-u were 82/18.
Took a 30sec rest before beginning DL.  Goal was 21 and that required the last 9 having a rest at the top - I am weak!

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 10 May 2013 12:26 PM   [ Ignore ]   [ # 28 ]
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Buy-In:

Run 800m
Shoulder PT series 1
Leg Swings
Leg Side to Sides
Arm Swings
Dynamic lunge

Power Clean 105/3,125/3,135/3,145/3,135/3
Hang Power Snatch + Overhead Squat 85/1+3,100/1+3,107.5/1+3,(115/1+3)2
Clean Extension 145/4, (165/3)3
Back Squat 180/3,205/3,(235/3)2,(250/2)2
Press 95/4,105/4,115/4,125/4
Barbell Lunge (95/3+3)4

Cash-out:
2:00 Couch Stretch
2:00 Pigeon Pose
2:00 Biceps Stretch
Ice

Glad to be done with the prep phase.

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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: 10 May 2013 12:31 PM   [ Ignore ]   [ # 29 ]
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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
24-18-12
Bar dips

Time 9:31

Previous time

MONDAY 120716
“Elizabeth”
21-15-9 reps of:
Clean 95 pounds
Bar dips
Time 8:15

I’d call that an improvement. Time went up but so did clean weight and reps for dips.

 

 


Time 9:31

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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: 10 May 2013 12:37 PM   [ Ignore ]   [ # 30 ]
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8 RFT
  5 Front squats, w/44#
  10 push-ups (“girl” push-ups)
  20 CrossFit sit-ups

Time:  16:52

The sit-ups really slowed me down after round 4.  I even had to stop for couple of seconds on rounds 5, 6, and 7 after #13.  Pushed through without stopping on the last round.

Followed up on my recumbent bike for 15 minutes (3.75 miles), changing the resistance level every 1/4 mile.
  Resistance: 1, 3, 5, 7, 2, 4, 6, 8 (the highest resistance), 6, 7, 5, 6, 4, 3, 2

Sweaty + tired = happy, proud!

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Breathe in.  Breathe out.  Move on.

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