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Thursday, May 16th, 2013 - Weighted Dips
Posted: 16 May 2013 04:06 PM   [ Ignore ]   [ # 31 ]
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WU
Jumping jacks 1 min
Shoulder mobility, leg swings

Rumble roller - lower back

3x(Samson stretch 20 sec., 10 OHS w/PVC, 15 GHD sit-ups, 10 GHD back extensions)


WOD - 130508
Puppies
15-12-9 reps for time of:
Hand release push-ups
Pull-ups (assisted w/ green band)
5:18

I can’t do HSPUs or pull-ups unassisted yet, so I went puppies on this one.  My pull-up strength is improving though.

$O:
100 DUs for time
3:36

Since I had a time I cleared an area in my garage to start working handstands and HSPUs.  Did a couple of wall walks… Harder then I anticipated.  Will start working this skill on a somewhat regular basis.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 16 May 2013 04:34 PM   [ Ignore ]   [ # 32 ]
Terrier
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Partially band assisted dip 3-2-2-2-1-1-1-1-1

Shoulders have been really sore the past couple days.

Big weekend -40th birthday. Probably taking a couple days off to celebrate, then ITs ON !!

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M/40/6ft/205

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Posted: 16 May 2013 04:43 PM   [ Ignore ]   [ # 33 ]
Big Dawg
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Weighted Dips x1
50kg / 110lb went up easy. 55kg / 121 lbs was very ugly. Zero points for body control.

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Posted: 16 May 2013 04:48 PM   [ Ignore ]   [ # 34 ]
Big Dawg
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MONDAY 130513

“Kelly”

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3 rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

15:16 PR by 2:56 with a 20# ball vs 15#. Hope not to see this one for a while.

TUESDAY 121030
Pack:
“Kelly”
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 15 pound ball, don’t have a 20#‘er

18:12

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 16 May 2013 05:21 PM   [ Ignore ]   [ # 35 ]
Big Dawg
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A WOD to delight Coach Rut.

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

Started w/ 20#, moved to 15# after three rounds
Time: 4:00
(0:40, 0:40, 1:00, 1:00, 0:40)

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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: 16 May 2013 06:03 PM   [ Ignore ]   [ # 36 ]
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w/u
lots of leg swings arm circle foam rolling traps and lats

Workout 1
snatch to a 1rm

5@15, 3@25, 2@27
2x1@29, 2x1@31, 2x1@35, 2x1@37, 2x1@39, 2x1@41 (Darla PR),42f,42f,42!
about 2.5kg off my all time PR, which was 2 1/2years and a hip injury ago so I’m psyched!

back squat to a 3rm
3@40, 3@50, 3@60, 3@65, 3@70

then about 40 minutes later
hang clean/clean and jerk, emotm x 12 min at 65%/35kg perfectly!

$out: 5+ minutes figure four pose

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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: 16 May 2013 06:32 PM   [ Ignore ]   [ # 37 ]
Big Dawg
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I did ring dips because I don’t have anything else to dip on.
3 reps with 15#
2 reps with 20#
2 reps with 25#
2 reps with 35#
1 rep with 45#
1 rep with 55#
1 rep with 55#
1 rep with 60#
1 rep with 60#

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M/34/5’ 10”/182#

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Posted: 16 May 2013 06:46 PM   [ Ignore ]   [ # 38 ]
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WU: 3 rounds of: Samson stretch, 15 ohs with pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings with 45# bar, 12 pull ups (strict), 12 bar dips.

WOD:
Kelly - pack
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball - sub thrusters with dumbbells 20# each

TOTAL TIME = 25:55  slow!

round 1 = 7:10
round 2 = 8:10
round 3 = 9:35

This was a trifecta of exercises I am slow at.  This also showed me that I haven’t been doing enough metcon workouts in the past month, I was gassed by the end of the box jumps on the first round. I am re-evaluating my approach, maybe I should drop down to puppies level for a few months and get back into more metcon workouts.  Too many “strength” only workouts lately.
To quote Metric “Ego is dangerous.”

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M/44/6’2”/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: 16 May 2013 07:11 PM   [ Ignore ]   [ # 39 ]
Mutt
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THURSDAY 130516

Weighted dip 3-2-2-2-1-1-1-1-1 reps

WU with some stretching
Did this with assisted pullups since I was there anyway. The pullups were the hard part. Went from 210 pounds of assist down to 130 for the last set.

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Posted: 16 May 2013 07:32 PM   [ Ignore ]   [ # 40 ]
Terrier
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Weighted Dips

10-12-14-18-20-22-24-28-30 KG

Did 3 reps with 30KG so should have gone heavier

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Mens sana in corpore sano

M/30/70KG

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Posted: 16 May 2013 07:39 PM   [ Ignore ]   [ # 41 ]
Stray Dawg
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2mile run 10min pace
CF warmup
/WOD
25,40,45,60,65,80,85,90,115f, 110(first time ever doing weighted dips)

found RM deadlift today done lots of fast 135# deadlifts(infamous 300workout) like 40 in a row just never found my 1rm
295# my hands gave out at 305
then found my 1RM for the bench 185# i could lower 205# but could not get it back up from my chest never checkd my 1rm
then did
pull ups 15 parallel, 8 pronated , 6 supine
28x to almost muscle failure HSPU feet on a box
rested 15sec then did another 15
the did my abs set
all excersize’s in a round 4 rounds
medicine ball blast 15x
medicine ball revere crunch 12x
side jacksknifes 10 x per side
twisting back extensions 12x per side
Russian twist 15x
corkscrew + reverse crunch combo 10x per side
felt like a million bucks after it all loved it
loving crossfit

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Male
23
5’10
165

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Posted: 16 May 2013 08:17 PM   [ Ignore ]   [ # 42 ]
Top Dawg
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Weighted dip 3-2-2-2-1-1-1-1-1 reps

Last time: maxed out at 90


Today: 35-45-60-70-80-90-100-100-100

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 17 May 2013 03:19 AM   [ Ignore ]   [ # 43 ]
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Bench dips on heavy coffee table. No weight. Straight legs. 5-5-5-5-5-5

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Posted: 17 May 2013 04:38 AM   [ Ignore ]   [ # 44 ]
Big Dawg
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Weighted dip 3-2-2-2-1-1-1-1-1 reps

80,90,95,100,105,110,115,120,125

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 17 May 2013 07:01 AM   [ Ignore ]   [ # 45 ]
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4 rft
27 box jumps (24)
20 burpees
11 squat cleans (105)

27:58

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