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Wednesday, May 22nd, 2013 - Weighted pull-ups
Posted: 22 May 2013 10:37 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

B/I: Run 1 mile

40-50-50-50-50-60-60-70-70-75(f)

C/O: Heavy Bag 3/1x3

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Posted: 22 May 2013 10:51 AM   [ Ignore ]   [ # 17 ]
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Clean and Jerk 1-1-1-1-1-1-1 reps

65-75-85-95-105-115-125

Not pushing it too much, on account of my right wrist still recovering…

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Posted: 22 May 2013 11:02 AM   [ Ignore ]   [ # 18 ]
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Helen. 3 x power clean. 3 x deadlift.

Warmup
3 rounds of
3 deadlift, 20 kg
3 hang power clean, 20 kg
3 front squat, 20 kg
6 push-ups

Strength
Power clean 3-3-3+
In kg: 37.5-45-50(5, PR)

Really good form on all of them. Had 1-2 more in the tank if needed.

Deadlift 3-3-3+
In kg: 62.5-70-80(5, PR)

Felt good these too. Hoping to beat 100 kg this summer.

Metcon
Helen
3 RFT
400 m run (13.5 km/h)
18 kettlebell swings, 16 kg
10 pull-ups (-35 kg)

Time: 16:26

Cash-out
Hamstring stretch
Pigeon stretch
Chest stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 22 May 2013 11:14 AM   [ Ignore ]   [ # 19 ]
Top Dawg
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Jeffery Lawshe - 22 May 2013 07:26 AM

Should these be strict, no kip pull-ups?

it is difficult to kip weighted pull-ups depending of course on were you hold the weights hypnotized

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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: 22 May 2013 11:32 AM   [ Ignore ]   [ # 20 ]
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B/I: stretches and warm-up for shoulders

Shoudler Press 5x(45#,65#,85#,105#,115#,65#)

WOD:

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps
25/30/35/40/50/60/70/80PR/75 (lbs)

C/O: sauna

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M/30/5’9”(180cm)/215#(98kg)
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If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 22 May 2013 12:14 PM   [ Ignore ]   [ # 21 ]
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“Helen”

3 RFT
  Run 400 meters
  21 Kettlebell swings, 22#
  12 Pull-ups

Time:  20:24

I ran the entire 400 meters for round 1.  Walked 100 meters, then ran 300 meters for round 2.  Ran 1 minute, walked 45 seconds repeatedly for round 3.

Band-assisted pull-ups for round 1.  I wasted so much time getting my foot in the “band”, so I just did attempted pull-ups for rounds 2 and 3.

So sweaty!!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 22 May 2013 12:25 PM   [ Ignore ]   [ # 22 ]
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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.

Post loads to comments.

I wasn’t sure how this would go, so I started light.  I ended up doing 6 rounds because I felt I could go one heavier.  That was enough :-)

12.5lb - 15lb - 17.5lb - 20lb - 22.5lb - 25lb

Cash out - push-ups with feet on ball, TTB practice (feet up to head level, getting closer to bar, but not there yet)

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F/32/5’5”/128lbs

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Posted: 22 May 2013 12:36 PM   [ Ignore ]   [ # 23 ]
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DROMS

WEDNESDAY 130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

45-53-55.5-58-70-72.5-75-77.5-80

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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: 22 May 2013 01:34 PM   [ Ignore ]   [ # 24 ]
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130522

Weighted Pull-ups:

5#x3, 10#x2, 15#x2, 20#x2, 25#x1, 30#x1, 35#x1 (no rep), 31#x1 (no rep), 30#x1

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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: 22 May 2013 01:53 PM   [ Ignore ]   [ # 25 ]
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Cashin- back squat CFSB

Squat Snatch work

WOD- Breham RIP

Packish
For time:
60 pull ups
115 pound Back squat, 20 reps
30 Hand release push ups
Row 40 calories

Time 19:09

Cash out 100 sit-ups

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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: 22 May 2013 01:53 PM   [ Ignore ]   [ # 26 ]
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Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45# (used 40#)
12 pull ups

13:56

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Posted: 22 May 2013 02:08 PM   [ Ignore ]   [ # 27 ]
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MONDAY 130520

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Pack:
3 rounds for time
Run 400 m (treadmill @11.5-12mph)
21 dumbbell/kettlebell swings, 40#
12 pull ups (Gravitron, kipping)

Time:
8:40 (2:45, 2:57, 2:58)

Unbroken.

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M/47/5’10”/160

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Posted: 22 May 2013 02:26 PM   [ Ignore ]   [ # 28 ]
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WU

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

Pull-up improvement per GD
3 max sets w/ green band 3-5 min rest between
12,11,8

WOD - 130514 - Breham - RIP

Packish
For time:
15 foot Rope climb, 5 ascents (subbed 3 towel pull-ups with a sort of a KTE at the top of most/some…)
135 pound Back squat, 20 reps
30 Hand release push ups
Row 40 calories


$O - headstand practice

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 22 May 2013 03:06 PM   [ Ignore ]   [ # 29 ]
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Snatch 2 Position + Easy Metcon

W/up ball and rumble roller work
Easy skip + DU practice + DROMS + 2 X PU(str/kip) + 10 Push ups + ABmat sit ups - very controlled - 5 OHS 20kg bar

Burgener warm up with bar

2 Pos Snatch Floor + Mid thigh - 90s-2min rest b/t sets > 20kg/ 22.5/27.5/30/35/40/40/45kg

Focus: Stay over the bar longer and correct land foot work

Metcon:
5 RFT @ aerobic pace or less on runs
400m run
7 RR
10 Ring Push ups
15:30 @ HR 151bpm on the runs

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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: 22 May 2013 04:15 PM   [ Ignore ]   [ # 30 ]
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Pull-up x1
Chin over bar 50kg / 110lbs. PR. Didn’t attempt heavier.

Compare to:
130121 Chest to bar 39.5kg / 87lbs. Chin over bar 42kg / 93lbs.

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M 29 178cm 80kg

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