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Sunday, June 9th, 2013 - SDHP, Push-jerk
Posted: 09 June 2013 11:55 AM   [ Ignore ]   [ # 16 ]
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Rest Day Workout @home…was feeling a bit restless and wanted to practice my overhead presses a bit more.

Warm-up
550m Run
Single-arm KB Swing
KB Snatch

Strength
Shoulder Press: 45x10, 75x8, 95x8, 125x6, 155x3, 170x1
Push Press: 135x3, 155x3, 175x1, 205x1, 235x1

Metcon
7:00
Burpee Muscle-up (bottom of rings at 70”)
Result: 19
This was kind of spur of the moment…was feeling loose after the barbell work and wanted to do something with the rings.

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PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 09 June 2013 01:09 PM   [ Ignore ]   [ # 17 ]
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Rest Day
1:00 KB Hump
Goblet Squat 80,80,80,80,80

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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: 09 June 2013 01:26 PM   [ Ignore ]   [ # 18 ]
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WU
3x(500m row, Samson stretch (20sec/side), 10 OHS w/PVC, 10)

Pull up improvement per GD
3 max sets 3-5mins rest (green band)
15/12/10

WOD - 130601

Packish
100 double unders
15 Handstand push-ups (progression feet on 30 inch box)
30 Toes-to-bar (knee to elbow)
95 pound Shoulder to overhead, 25 reps
90 footWalking lunge with 95 pound barbell in front rack

18:05

Toes to bar were the sink.

$O: stretching

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 09 June 2013 03:05 PM   [ Ignore ]   [ # 19 ]
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As RX’d 14:27

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23
5’10
165

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Posted: 09 June 2013 03:19 PM   [ Ignore ]   [ # 20 ]
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Been getting over a cold, so getting caught up:

THURSDAY 130606

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups (Unanchored, Abmat)

16:44 (-1:26)

Best DU combo was a 8-7. All DU’s started with 2 SU which weren’t counted.

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M/48/5’ 11”/220#

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Posted: 09 June 2013 03:35 PM   [ Ignore ]   [ # 21 ]
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frosty996 - 09 June 2013 01:09 PM

1:00 KB Hump

???????? cool hmm

Workout 2 Friday
clean and jerk to a 2rm
(1st rep hang clean, second rep full)
5@15, 3@25, 2@35-41-44-47-50-54
2x2@95%/51   2x2@90%/48
back squat to a 4rm (pause first two reps only)
5@20, 4@40-50-56-61-66
2x4@95% 63   2x4@90% 59

sn. pull 3x3 (your choice on weight) work bar path
@46 which is 105% of 44

Saturday off   WootWoot!!!!

 

Sunday:

 

Buy In:

 

30 unloaded good mornings

20 bulgarian split squats

10 front to back leg swings

10 pvc pass throughs

20 front to back arm circles

3:00 pigeon stretch
30 unloaded shoulder press

3:00 bottom of the squat

Workout 3 Sunday
snatch 80%x1x10 @34kg Margaret @33kg Darla

power jerk to a 3rm (good rack - no forward!)
5@20, 3@30-35-40-45-47 Margaret
5@20, 3@25-30-35-40-45-46 Darla

clean pull 90%x5x3 - work setup and initial bar path
@49kg both used the same

t2b x 25   17/8 Margaret   Darla working on these

Wod:

10-8-6-4-2
deadlifts
hang power clean
front squat
push press

20# dumbells

4:02 unbroken Margaret
5:47 Darla with 8kg kettlebells


cash out:

5 x 100m dash

rest 2 mins between each

1,3,5 uphill, 2,4 downhill
23.56, 20.97, 23.53, 21.54, 23.72
next time we’ll go over to the track and do them, running downhill felt a little too much like braking and running at the same time, my hamstrings didn’t like it.

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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: 09 June 2013 03:36 PM   [ Ignore ]   [ # 22 ]
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5k run: 22:48

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Posted: 09 June 2013 03:42 PM   [ Ignore ]   [ # 23 ]
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Magdawg2020 - 09 June 2013 03:35 PM
frosty996 - 09 June 2013 01:09 PM

1:00 KB Hump

???????? cool hmm

It’s a joyous mob for the rectus abdominis and psoas.

You basically take a large KB and put the handle lengthwise or diagonal and then lay on it with your belly, contract/relax the abs and try not to die.

It works great.

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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: 09 June 2013 04:16 PM   [ Ignore ]   [ # 24 ]
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SUNDAY 130609

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Rx’d 10:33

Shoulders are smoked.

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M/33/5’11”/245#

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Posted: 09 June 2013 04:24 PM   [ Ignore ]   [ # 25 ]
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Sunday, June 9th, 2013 - SDHP, Push-jerk

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 56 pounds
Push jerk, 56 pounds

13:33 flower

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 09 June 2013 04:28 PM   [ Ignore ]   [ # 26 ]
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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

8:59.6

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 June 2013 04:49 PM   [ Ignore ]   [ # 27 ]
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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds

8:35

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Posted: 09 June 2013 05:46 PM   [ Ignore ]   [ # 28 ]
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3.25 mile run with a time of 37:20 up hill both ways LOL.

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Allday123
M/48/5’9”/212

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Posted: 09 June 2013 05:58 PM   [ Ignore ]   [ # 29 ]
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Pack
15 Handstand push-ups (beginner with feet on bench)
30 Toes-to-bar hanging knee raises
65 pound Shoulder to overhead, 25 reps
10 Walking lunge with 25pound barbell in front rack

Time: 3:53

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M/37/5’7”/220—>206

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Posted: 09 June 2013 05:59 PM   [ Ignore ]   [ # 30 ]
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Back Squat 3x 94kg / 207lb (75% 1RM)

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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds

5:36

Played around with gymnastics. Got my first free standing HSPU, and first foward roll out on the rings.

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M 29 178cm 80kg

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