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Sunday, June 9th, 2013 - SDHP, Push-jerk
Posted: 09 June 2013 06:09 PM   [ Ignore ]   [ # 31 ]
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Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
135 pound Squat clean, 4 reps (subbed 2x60 lb dumbbells)
100 foot Sprint

Post time to comments.

Time: 7:31

First round 2 climbs unbroken, other 3 10s break between.  3 rounds cleans unbroken, last 3-1.  A couple of breaks before the sprints to get my legs or lungs back.  This one was a killer.

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Posted: 09 June 2013 06:11 PM   [ Ignore ]   [ # 32 ]
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frosty996 - 09 June 2013 03:42 PM
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.

Works great at doing what?

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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: 09 June 2013 06:16 PM   [ Ignore ]   [ # 33 ]
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Aaron_CO - 09 June 2013 06:11 PM
frosty996 - 09 June 2013 03:42 PM
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.

Works great at doing what?

Causing extreme discomfort. Oh, and releasing the abdominals and psoas.

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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 06:38 PM   [ Ignore ]   [ # 34 ]
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puppy scale:
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 10 pounds
Push jerk, 10 pounds
3:15

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41f/ 5ft./ 138lb.
started crossfit 4/11/10

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Posted: 09 June 2013 06:42 PM   [ Ignore ]   [ # 35 ]
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Heavy Snatch + 12min C&J/ FS/ RUn AMRAP

w/up (neglected subscap - not an issue for overhead but made front rack much more uneven and difficult)

Skip + ball work on ITB’s + Ribs (worked chest and other areas during the day prior)

10 reps of Pull up/ Push up/ Abmat/ Overhead Squat with bar

Burgener drills

15min to build to heavy 1 rep Snatch - bar/ 30/ 40/50/60/ 65kg

Stopped at 65kg - more in the tank but not feeling hammies working and the receiving position is not as tight as I’d like it.

Must play with hip higher starting position to see if posterior chain stays ’ connected’ better….

Snatches next time round will be ~ 1 rep mid thigh Snatch + 2 OHS

12min AMRAP of 7 PC & PJ/ 14 FS / 200m run @ 40kg > 3 Rounds + 7+14+150 M run (about 85% effort)

5min row cool down + mobility work

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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: 09 June 2013 07:09 PM   [ Ignore ]   [ # 36 ]
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Puppies
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 40 pounds
Push jerk, 40 pounds

3:54

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 09 June 2013 07:13 PM   [ Ignore ]   [ # 37 ]
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frosty996 - 09 June 2013 06:16 PM
Aaron_CO - 09 June 2013 06:11 PM
frosty996 - 09 June 2013 03:42 PM
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.

Works great at doing what?

Causing extreme discomfort. Oh, and releasing the abdominals and psoas.

I got the ball recommended on Mobility WOD from yoga tune-up, sounds like it accomplishes similar ends with potentially slightly less painful means, of course it doesn’t have the name KB Humb rolleyes

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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 07:19 PM   [ Ignore ]   [ # 38 ]
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Magdawg2020 - 09 June 2013 07:13 PM
frosty996 - 09 June 2013 06:16 PM
Aaron_CO - 09 June 2013 06:11 PM
frosty996 - 09 June 2013 03:42 PM
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.

Works great at doing what?

Causing extreme discomfort. Oh, and releasing the abdominals and psoas.

I got the ball recommended on Mobility WOD from yoga tune-up, sounds like it accomplishes similar ends with potentially slightly less painful means, of course it doesn’t have the name KB Humb rolleyes

I’ve used the big ball method and it doesn’t work as well as this.

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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 07:34 PM   [ Ignore ]   [ # 39 ]
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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

Post time to comments.

Puppies/buttercup scaling

Did 12-9-6-3 reps with just the bar for both.

Time was 10:18

WU was 10 minutes on the elliptical. Would have done more work after but looking ahead and seeing that tomorrow is the crossfit total, decided to conserve the energy for that.

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Posted: 10 June 2013 10:02 AM   [ Ignore ]   [ # 40 ]
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3 Rounds

20 KB Power snatch alternating 1 pood
20 Ball slams
7 pike ring pull ups

No time on Sundays

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M / 59 6’0 205 CF BD 12/09

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Posted: 10 June 2013 12:42 PM   [ Ignore ]   [ # 41 ]
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Crossfit warm up with three rounds of heavy bag

Pack 12:35

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M/47/5’11”/212

“Do what you like - like what you do” Jake, Life is Good

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Posted: 10 June 2013 12:58 PM   [ Ignore ]   [ # 42 ]
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Warm Up


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

7:42

21 round unbroken. The rest were broken.

Cash Out
2 mile run. Knee was bothering me today.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
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M 37
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CF DOB 2010

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Posted: 10 June 2013 02:36 PM   [ Ignore ]   [ # 43 ]
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Incredible Hulk Benchmark
5 Deadlifts 95
5 Hang Power Cleans 95
5 Front Squats 95
5 Push Presses 95
5 Back Squats 95

20 Minute AMRAP

I only got 160 on this one but I know I can do much better. I think it was a combination of the 100+ degree heat and a lack of motivation.

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“Believe me they’ll tell you that failure is not an option. That is ridiculous. Failure is always an option. Failure is the most readily available option at all times, but it’s a choice. You can choose to fail or you can choose to succeed.” - Chael Sonnen

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Posted: 10 June 2013 07:34 PM   [ Ignore ]   [ # 44 ]
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Puppies
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 10-25 pounds
Push jerk, 10-25 pounds

Used two 15# dumb bells for both the SDHPs and Push Jerks.
Forgot to set my timer, but estimated it took me about 8 minutes.

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F55/5’7”/132 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 10 June 2013 07:42 PM   [ Ignore ]   [ # 45 ]
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20130609 Sun

Rest Day

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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