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Saturday, May 18th, 2013 - OHS - 2013 CrossFit GamesRegional Event 2
Posted: 17 May 2013 05:04 PM   [ Ignore ]
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SATURDAY 130518

2013 CrossFit GamesRegional Event 2

Complete the following in 7 minutes: 3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scaleas needed) and increase by10 pound increments to asheavyasyou can within the seven minutes. Do not usea rack.

Postloads to comments.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 17 May 2013 07:39 PM   [ Ignore ]   [ # 1 ]
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Men start where you need to and increase by 10. Women increase by 5 pounds. BX top lift for men was 245, women 195.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 18 May 2013 12:15 AM   [ Ignore ]   [ # 2 ]
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Breham - Pack

WU - 3r of 10x (GHD situps, Back extensions, Squats, pullup holds, pushups)

15 towel pullups (No rope and cannot climb one)- 7 strict; 8 jumping.  I was able to do more than usual, appears I am getting better grip strength slowly.
20 reps of 135lbs Back Squat (Broken up 10-5-5).  This was harsh since it has been a while since doing a weight like this quickly, the first ten were good, the last 5 were harsh.
30 hand release pushups.  I wanted to try these and see the difficultly level; and these are harder than they look.
40 calorie row (Subbed for 3 minutes of it, screen broken).  My rowing is getting much better and faster.

11:08

  The pullups are still harsh on me, but better than usual.  Weighted dips tomorrow!

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Male 28/ 6’ 1’‘/ 167lbs 14% BF (According to Army Tape)/ Pack Member.
Maxes for:

Back Squat: 205lbs
Bench press: 165lbs
The Press: 100lbs
Deadlift: 185lbs (been awhile since I have tested this)
Pushup max in 2min: 51
Situp max in 2min: 82
2 mile Run: 12min 24sec
5K run: 21min 15sec

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Posted: 18 May 2013 12:20 AM   [ Ignore ]   [ # 3 ]
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2013 CrossFit GamesRegional Event 2 (modified)

Complete the following in 7 minutes: 3 Front squats (sub for shoulder

Begin with 50 kg and increase by 5 kg increments to as heavy as you can within the seven minutes. Do not use a rack.

70 kg.

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 18 May 2013 02:20 AM   [ Ignore ]   [ # 4 ]
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Friday - Rested

Saturday:  Justin Hancock WOD

1 Mile Run
75 KB Swings (35 lb)
75 WB Shots (6 lb)
75 burpees
75 situps
75 lunges
1 mile run

57:22

Note:  This WOD is actually a team event and what I posted was my portion of the exercises.  You can have a team of 2 or 3 (no more than 3) and do the following:

1 Mile Run
200 KB swings
200 WB Shots
200 Burpees
200 situps
200 lunges
1 Mile Run

Your team can divide the the workout however you choose, as long as you end up doing 200 in total.  Don’t move on to the next workout until you are finished with the one you are currently doing.  You can do the workouts in any order, but make sure that you start the WOD with a mile run and finish with a mile run.  Only one person per team should be doing the workout at any given point.  For example, if two people are on a team doing KB swings, one person would be doing the swings while the other one waits to continue doing the reps in case he gets tired. 

This WOD was for time and was a ton of fun!

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“Stay thirsty my friends”

M 30
200 lbs
6’0 ft
16.5% BF

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Posted: 18 May 2013 03:59 AM   [ Ignore ]   [ # 5 ]
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Press, burpee-broad jumps (PC, Press)

Wu: Yes

CFSB:
Power clean; graduate—> 3x65
Press; establish 1RM. Do todays WOD. (Result 60)

WOD:
Press
1-1-1-1-1-1-1

40-45-50-55-60(F)-60-50kg

Then…

100 meter burpee-broad jumps
5:11

MWOD:
K* 8 minutes

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 18 May 2013 07:20 AM   [ Ignore ]   [ # 6 ]
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Warm-up
S/D-S Series
Squat: x6: 45, 75, 95, 135

WOD
5x
15 Ring Push-up
10 Squat, 165# (barbell from the ground)
300m Row

Time: 15:43
First 4 rounds of ring push-ups UB. All squats UB. Took longer than expected.

Cool Down...400m Walk

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 18 May 2013 08:05 AM   [ Ignore ]   [ # 7 ]
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Warm up mobility mostly hip and t spine.

SATURDAY 130518
2013 CrossFit GamesRegional Event 2
Complete the following in 7 minutes: 3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scaleas needed) and increase by10 pound increments to asheavyasyou can within the seven minutes. Do not usea rack.

Dropped weight as I doubt I can get the 185 with no rack. Also didn’t increase by 10 each time due to weight limitations.

75-95-115-135-155

I MIGHT have been able to get 165 but ran out of time because of having to change the weights each time.

Cash out: running on treadmill and EMOM 3 dips. Also ghd and back extensions.

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M/33/5’11”/245#

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Posted: 18 May 2013 08:49 AM   [ Ignore ]   [ # 8 ]
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O-lifting:

Snatch+OHS 6x(2+1) 135,155,175,175,180,180
Clean+Jerk 6x2 205,205,205,225,225,225
Squat 4x4 285,305,325,285(ass to grass)

Gymnastics strength:
EMOTM for 5 min: 10 seconds front lever holds
EMOTM for 5 min: 10 seconds planche holds on pataletes

WOD:
with a partner

100 wallballs 20#
Then
81 calorie row (work can only be done while partner holds 135# overhead)
Then
81 hang squat cleans 135# (reps can only be done while partner holds l-sit)
Then
Run 1000m

Time: 24:24

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M 31/6’0”/209 lbs.

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Posted: 18 May 2013 08:52 AM   [ Ignore ]   [ # 9 ]
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Outlaw: clean & jerk

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

*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.

85(3)-90-95(2)-100(f on 2nd)

Shoulder press 1rm - 90#

Metcon:
softball game

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 18 May 2013 10:05 AM   [ Ignore ]   [ # 10 ]
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DROMS

SATURDAY 130518

2013 CrossFit GamesRegional Event 2

Complete the following in 7 minutes: 3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scaleas needed) and increase by10 pound increments to asheavyasyou can within the seven minutes. Do not usea rack.

135-145-155 (failed once, then got it)-165(failed twice)

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 18 May 2013 11:19 AM   [ Ignore ]   [ # 11 ]
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130518

7 min. to complete 3 Overhead squats without a rack, moving up in 10 lb. jumps:
65x3, 75x3, 85x3, 95x3

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 18 May 2013 12:06 PM   [ Ignore ]   [ # 12 ]
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A bit off schedule this week due to impending vacation, but just felt like getting a little work in today.

Buy-In:
Arm Swings
Leg Swings

Weighted Pull-Ups:
10x3,15x3,20x3,20x3,15x3

The 20s were a bit wiggly, but still chin over bar.

Then I did a half Grace and blew it on the timer.  It was a bit over 2mins, but not sure exactly.

Then since 135x5 was a PR for power clean/push jerk, I decided to give it a shot with 155.

Power Clean / Push Jerk: 155/5

Seems that’s an 80# PR.

Then some accessory work for my snatch:

Snatch Grip Push Press: 135/3,145/3,155/3,165/3,175/2

10# PR for 165/3 and 1 extra rep at 175.

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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: 18 May 2013 12:29 PM   [ Ignore ]   [ # 13 ]
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run 400m
30 situps
15 back extensions
3 rnds
16:03
all ab sets unbroken

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 18 May 2013 01:34 PM   [ Ignore ]   [ # 14 ]
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Since I’m been messing around with muscleups
I decided to do this…

“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
115 pound Hang power cleans, 10 reps
Post time to comments.

Time - 17’55

R1 - 5’00
R2 - 5’44
R3 - 7’13

The last 5 MU’s were all singles (bottle neck)but the others were 2 or 3 touch and go
1st WOD with real MU’s feeling good smile

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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: 18 May 2013 02:22 PM   [ Ignore ]   [ # 15 ]
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Michael

10 squats
10 pushups
10 pullups
10 kbell
10 dips

Press
10 @ 35#
10 @ 55#
10 @ 65#
5 @ 75#
5 @ 85#


Packish:
Three rounds for time of:
Run 800 660 meters
35 25 Back Extensions
35 25 Sit-ups

Time: 23:10
Run went 4:30, 4:53, 5:18. 4 breaks in last run.
About 30 seconds transition indoors, about 1:00 for beck extensions, and a little more than that for situps.

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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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