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Tuesday, June 11th, 2013 - KB snatch, Pull-ups
Posted: 10 June 2013 04:57 PM   [ Ignore ]
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TUESDAY 130611

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

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“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.”
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CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 10 June 2013 06:36 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
as Rx’d

Women - 1 pood

The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds)
Right-arm Kettlebell snatch, 1 pood (32 pounds)
Pull-ups

Women - 25 pounds

Pack:
The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 20-25
Right-arm Kettlebell snatch, 20-25
Pull-ups

Women - 15-20 pounds

Puppies:
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, 5-12 pound
Right-arm Kettlebell snatch, 5-12 pound
Pull-ups (Beginner or assisted okay)

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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: 10 June 2013 10:24 PM   [ Ignore ]   [ # 2 ]
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Completed 11 June 2013 @ 1015

Warm-up
DROM, SU for 2 mins
10-10-10 x 2 rounds
Sit-ups, squats, push-ups

WOD For Time:
21-15-9
L arm KB Snatch @ 25
R arm KB Snatch @ 25
Pull-ups

Time: 16:25, completed only 21, 15 and 11 pull-ups until my left hand ripped open again. I had to stop so I didn’t make it worse. My gloves make the bar hard to grasp, but it looks like I’ll have to use them and sand down my calluses.
I stopped the timer, but tried to compensate up with 50 hand release push-ups, 10 30lb DB push-presses, and 2 additional minutes of single unders.

Stretching and cool down.

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Q-29-157-5’4’‘
CrossFit BDay: Aug 2010, Resurrection: May 2013

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Posted: 10 June 2013 11:28 PM   [ Ignore ]   [ # 3 ]
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10/06/13

Schmalls

Packish
800-meter run
Then 2 rounds
40 burpees
30 pull-ups
20 squats
10 kettlebell swings, 24kg/16kg
5 handstand push-ups
Then, 800-meter run

Time 21’ 33”

WOW, Yet another one that looked easy on paper but was an absolute smash, RIP mate.

11/06/13

OHS 1-1-1-1-1-1-1

30kg 35kg 40kg 40kg 40kg 45kg 50kg,

Kind of annoyed with myeslf on this one, I thought 40 kg would have been about my limit, but felt good and uped the weight and found it easy enough, I think next time I will do a warmup with some heavier weight on the bar and start from when it gets difficult, lesson learnt!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 11 June 2013 02:12 AM   [ Ignore ]   [ # 4 ]
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DL PC PP (Press)

Wu: yes

CFSB:
Press graduate—» 3x52.5

Skill: push press

WOD:
5 RFT
9 DL 50 kg
6 power clean 50 kg
3 push press 50 kg
5:55

Then…..

Find 1RM weighted box jump;
48 kg (24 + 26 kg dumbells)

MWOD:
K* 10 minutes
50 hollow rocks

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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: 11 June 2013 03:59 AM   [ Ignore ]   [ # 5 ]
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4 rounds for time of:
15 wall ball shots, 20lb
15 deadlifts, 185lb
$O: 200m run

Rx Time: 10:58

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 11 June 2013 04:03 AM   [ Ignore ]   [ # 6 ]
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Can dumbbells be a sub for the kettlebells? Lowest weight my gym has is 35lbs. Last time I tried that weight was for the Turkish Get-up and my wrists are just too weak for that weight right now.

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Posted: 11 June 2013 04:07 AM   [ Ignore ]   [ # 7 ]
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SandDog - 11 June 2013 04:03 AM

Can dumbbells be a sub for the kettlebells? Lowest weight my gym has is 35lbs. Last time I tried that weight was for the Turkish Get-up and my wrists are just too weak for that weight right now.

They are not quite the same but a good sub if that’s all you have.  That’s what I’m using.

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Posted: 11 June 2013 04:07 AM   [ Ignore ]   [ # 8 ]
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6-11-2013

Mobility and main site WOD

Buy in
Hold Side Split on Left Leg for 2 minutes
Hold Side Split on Right Leg for 2 minutes
Hold Pancake Split for 2 minutes
Hold Middle Split for 2 minutes

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 35 lb
Right-arm Kettlebell snatch, 35 lb
Pull-ups

My form would have degenerated on a 1.5 pood kb snatch.  With this weight I was able to go in one break for the 21 snatches and no breaks for 15-9.  Dropped into a strong snatch each time under the bell and put the weight on the ground properly with each return

Pull ups were 17-4
Then 12-3
Then 5-4

Gasser of a WOD

100 double unders for cash out later

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 11 June 2013 04:17 AM   [ Ignore ]   [ # 9 ]
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SandDog - 11 June 2013 04:03 AM

Can dumbbells be a sub for the kettlebells? Lowest weight my gym has is 35lbs. Last time I tried that weight was for the Turkish Get-up and my wrists are just too weak for that weight right now.

I used to use them all the time.  I learned to just watch my wrists.  It’s a more deliberate rotation into the straight arm but they are a good sub.

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 11 June 2013 04:48 AM   [ Ignore ]   [ # 10 ]
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The Porch…sort of
21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch 30#
Right-arm Dumbbell snatch, 30#
Pull-ups

9:39

Lost some time taping and retaping my a blister, which was threatening to rip open.  Had to sub dumbbells.

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Posted: 11 June 2013 04:48 AM   [ Ignore ]   [ # 11 ]
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JohnStJohn - 11 June 2013 04:17 AM
SandDog - 11 June 2013 04:03 AM

Can dumbbells be a sub for the kettlebells? Lowest weight my gym has is 35lbs. Last time I tried that weight was for the Turkish Get-up and my wrists are just too weak for that weight right now.

I used to use them all the time.  I learned to just watch my wrists.  It’s a more deliberate rotation into the straight arm but they are a good sub.

Highest KB my gym has is 45lbs. Is it better to use the 45lb KB to experience the awkwardness of the KB or sub a 55lb dumbbell to achieve the RX’d weight?

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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: 11 June 2013 05:04 AM   [ Ignore ]   [ # 12 ]
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If I had the choice I’d go with the KB.  I’ve not had much experience with actual KBs, but I’d image it would be tougher even at the lighter weight.

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Posted: 11 June 2013 05:15 AM   [ Ignore ]   [ # 13 ]
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@No Coast

Warm-up
500m Run
3x: 10 Kip Swing, 10 KB Straight-leg DL, 10 Squat
6:00 Hip Mobility
Barbell Warm-up

Bear Complex:
45x3, 45x3, 75x3, 75x3x, 95x2, 95x2, 125x1, 125x1, 145x1, 145x2

WOD
7-6-5-4-3-2-1
Bear Complex, 95#
Burpee C2B PU
Time: 11:41

Then,

Accumulate 1:00 L-Sit…0:15, 0:10, 0:10, 0:13, 0:12

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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: 11 June 2013 05:54 AM   [ Ignore ]   [ # 14 ]
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SDHP/Push Jerk

Std. Warmup x2 (light)

Pack
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 50 pounds
Push jerk, 50 pounds

Time: 10:53

Feeling pretty good about that time. Definitely still getting back into it, but feeling better.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 11 June 2013 06:28 AM   [ Ignore ]   [ # 15 ]
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Outlaw: snatch & c&j/front squat/200m

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%
45-55(2)-60(4)
*felt great, all hang

-then-

12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105# - 65#
14 Front Squats @ 155/105#
Run 200m

3 rounds

Still not 100%, went easy.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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