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Saturday, May 11th, 2013 - Rest day
Posted: 11 May 2013 01:51 PM   [ Ignore ]   [ # 16 ]
Top Dawg
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Buy-In:
3 mile walk with the dog dragging the kiddo in her wagon
Arm Swings every way
McKenzie Pushups x10

Weighted Pull-up
10x3,10x3,15x3,20x3,15x3

Still rebuilding.

10 rounds for time:
Row 100m
10 Russian KB Swings 80#

Time: 9:27

Whew! Nothing like 100 swings with the 80 to remind you where your posterior chain is located.

Cash-Out:
2:00 bicep stretch
1:00 down dog
2:00 couch stretch

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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: 11 May 2013 01:55 PM   [ Ignore ]   [ # 17 ]
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SATURDAY 130511

WU: 3 rounds of: Samson stretch (30 seconds per side), 15 overhead squats with pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings with 45 # bar, 12 pull ups, 12 bar dips.

WOD:
FRIDAY 130510

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 - 35 - 40 (fail - see below) - 35 - 35   pounds (weight per dumbbell) 

I watched the demo video for this on the main site “compare to 100505” it has superstrong man Rob Orlando doing this WOD with 100 pound dumbbells (daaaannnnngggg)! He does each round of all 20 reps straight through with no rests between movements so that is the way I tried to do it.  I missed Garddawg’s comments about lowering the weight if I was not able to do the exercises with proper form.
Deadlifts - no problem.
Hang squat cleans, OK, a little off, not real ugly.
Push presses - tough but doable. 
Squats - EPIC FAIL!  I must have looked like I was trying to hold each dumbbell in a sort of front of shoulder head lock with my elbows and forarms way up, but failed to keep anything looking composed or in control in the front rack position.  Anyway on my 40 pound attempt I got through the push presses and when I tried to get weights up on my shoulders I managed to bang the right side of my head pretty hard with the dumbbell.  So I put them on the floor and regrouped for about 20 seconds and then completed the squats - ugh. 
Round 4 and 5 I went down a little in weight but still had a hard time with the Squats - so it was a tough lesson today.
I still felt like it took every muscle I had to complete those squats even with (or because of)  my form deficiencies. So it was a workout, even if it almost knocked me out.
Next workout will be a metcon

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 11 May 2013 04:43 PM   [ Ignore ]   [ # 18 ]
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20130511 Sat
5 rounds
5 deadlifts
5 hang squat cleans
5 push press
5 squats
22-27-32-37-42 dumbbells
Just right on the weights, barely got the last press and last few squats.  Did the Orlando style complex with each set.  That guy is a beast.

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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: 11 May 2013 06:17 PM   [ Ignore ]   [ # 19 ]
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130510

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.

35-40-45-50-50

I don’t have 55 lb dbs at home, and didn’t think I could make the jump to 60.  Push presses were the limiting factor.  Didn’t put the dumbbells down through each round, but did have to drop them to my side between push press and squats in 4th and 5th round.  Squats were hard racking the dumbbells - ended up holding them in close like a top of curl position for last 2 rounds.

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M 52/5’10”/180

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Posted: 11 May 2013 06:57 PM   [ Ignore ]   [ # 20 ]
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BBG

1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec. 

Jed 95#
Joseph 155#

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.
Jed - 225
Joseph 275

2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

Jed - 95
Joseph - 135
*Notes: Straps should be used for Clean First Pulls.

Conditioning

6 rounds for total working time of:

Row 20 Calories

15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)
Joseph - 2:40,2:50,1:55,3:10,3:00,3:10


*Then, after completing the final round, and its prescribed rest…

3 minutes Max Distance Sled Drags @ 250/165# using a 50′ down and back shuttle style track.

Jed - 50 ft + 10 ft

Joseph - 50ft

Strength

1a) 3X8 Weighted GH Raise – heavier than last week, rest 45 sec.

1b) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.

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M/31/6’1”/ 194#

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Posted: 11 May 2013 07:25 PM   [ Ignore ]   [ # 21 ]
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I did a 5K today, I took it easy shins hurting. I think I did too much too soon. My time today was 38:26.

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Allday123
M/48/5’9”/212

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Posted: 11 May 2013 08:24 PM   [ Ignore ]   [ # 22 ]
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THURSDAY 130502

For time:
100 L-Pull-ups

I was able to do 17 L-pull-ups.  I was working on my house all day and through in some L pullups throughout the afternoon.

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M35/5’10”/210

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Posted: 11 May 2013 08:26 PM   [ Ignore ]   [ # 23 ]
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Warm up
5 min of
1 muscle up
10x 45# OHS
5 DU

Total 4 sets DU needs practice

“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments

Time - 15’52 all OHS unbroken exception of
round 4 I lost footing on rep 11

Cash out MU & DU practice
Got 2 consecutive MU and 5 DU whoot whoot!

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 11 May 2013 08:49 PM   [ Ignore ]   [ # 24 ]
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Morning

7 mile jog

1:15


Evening

Puppy:

AMRAP in 12 minutes:
65 pound Bench press, 3 reps
65 pound Back squat, 5 reps

10 rounds + 4 back squats

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 11 May 2013 09:29 PM   [ Ignore ]   [ # 25 ]
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W/up
DROMS + Skipping

2 rounds 5 str+5Kip pu + 10 Push up + 10 air squat

couple of TGU with 20kg

WOD:

5min continuous TGU 20kg - 90s break - 5min continuous TGU 20kg

3-4min break

RKBS 20kg

20-18-16-14-12-10-8-6-4-2

With short break b/t sets. Focus on TGU & RKBS was good form and practice grin

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 12 May 2013 07:15 AM   [ Ignore ]   [ # 26 ]
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Bike home from work, 8 miles
38:14

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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: 12 May 2013 08:01 AM   [ Ignore ]   [ # 27 ]
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Outlaw: clean & jerk & hspu/ttb/high pulls

Sunday
7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
75-85-90-95(2)-100 PR-105(F/2)

-then-

3 rounds for total working time of:
10 HSPU
15 TTB
50 KB Hi-Pulls 24/16 - 20#

Rest 1:1
*Notes: KB Hi-Pulls begin with the KN touching the ground and end with the hands at the chin with the elbows above the hands.

1. 3:29
2. 3:31
3. 4:12

Saturday
Outlaw: clean & jerk

Skill
kipping pull up practice w/blue band - 3x5

kb snatch 20# 2x10
kb clean 20# 2x10

7x2 hang clean + 1 push jerk
85#
*no energy, sore, tired

Happy Mother’s Day!

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 12 May 2013 04:40 PM   [ Ignore ]   [ # 28 ]
Big Dawg
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Skills work

Getting back on board

3x10 squat, 75#

3x10 deadlift, 135#

3x10 press, 45#

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 13 May 2013 06:27 AM   [ Ignore ]   [ # 29 ]
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For time:
20 deadlifts (275)
400m run
20 KB swings (70)
400m run
20 OHS (95)
400m run
20 burpees
400m run
20 ctb pullups
400m run
20 box jumps (24)
400m run
20 db squat cleans (45)

32:14

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Posted: 13 May 2013 07:17 AM   [ Ignore ]   [ # 30 ]
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130511 EES: Day 15

Warm up:
Snatch
95 x 5, 115 x 3 x 2
800m run
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 15: 2 x 5:
Squat: HBBS 160
Press: Bench 160
Pull: Pull-ups 5 x 2
Hip Hinge: Snatch Grip Deadlift 205
Farmer Carry: Single 90# DB x 100m
Midline: GHD sit-ups x 10

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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