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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 ]
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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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M 29 178cm 80kg

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Posted: 16 May 2013 04:48 PM   [ Ignore ]   [ # 34 ]
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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/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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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 ]
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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 ]
Big Dawg
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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/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: 16 May 2013 07:11 PM   [ Ignore ]   [ # 39 ]
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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 ]
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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”/212

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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