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Friday, June 14th, 2013 - Dbell thruster, Muscle-up
Posted: 14 June 2013 09:42 AM   [ Ignore ]   [ # 16 ]
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DROMS

FRIDAY 130614

For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up

Time - 12:54

Ouch all around….to include tear on the wrist at the false grip

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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: 14 June 2013 09:45 AM   [ Ignore ]   [ # 17 ]
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Deadlifts; Darrick’s Birthday WOD

Before: 150 singles, 50 DU umbroken, 10 wall squats, tspine mob, shoulder PT

Deadlifts
135x5, 185x3, 225x2, 275x3
These not feeling so great on left shoulder. Might lay off for a while. FS seems to be only barbell move that is 100% pain free, but hoping I can do BS soon.

BWOD (Modified), barbell = 95#
34 cal row
34 DL
34 hang clean
34 FS
34 pistols, alternating
13:23

Originally, this started with DL and ended with hang snatch and OHS, but I subbed as noted.

If you want to know one of the reasons I love my coach, check out the “Darrick’s muscle up” video on today’s WOD post on the main site, or the CF FB page. He swore off beer since the Open until he got his first MU. He loves beer. And today is his birthday. Pretty awesome.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 14 June 2013 10:07 AM   [ Ignore ]   [ # 18 ]
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130614 SL5X5: W4D3

Warm up:
10 burpees

Workout B 5 x 5:
HBBS: 170
Shoulder Press: 105
Deadlift 1 x 5: 235

EMOM for 10min:
Strict C2B pull-ups x 3

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 14 June 2013 11:36 AM   [ Ignore ]   [ # 19 ]
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Gallant RIP

“Fair winds and following seas”

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Run 1.10 mile with a 12 pound medicine ball
40 Burpee pull-ups
Run .60 mile with a 12 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 12 pound medicine ball (More like a slow march dragging feet)
10 Burpee pull-ups

Forgot to look at time at beginning. Under an hour based on my running times.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 14 June 2013 11:50 AM   [ Ignore ]   [ # 20 ]
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TUESDAY 130611

Porch
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.0 pood
Right-arm Kettlebell snatch, 1.0 pood
Pull-ups

8:07
-0:13 from last time

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M/48/5’ 11”/220#

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Posted: 14 June 2013 11:53 AM   [ Ignore ]   [ # 21 ]
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For time 15, 12, and 9 rep rounds of:
45 30 pound Dumbbell Thruster
assisted muscle ups

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M/40/5’4”/137

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Posted: 14 June 2013 12:07 PM   [ Ignore ]   [ # 22 ]
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Annie

Pack:
35-25-20-15-10
DU/Situps

10:00

Somebody hasn’t been practicing their double unders!

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 14 June 2013 12:15 PM   [ Ignore ]   [ # 23 ]
Puppy Dawg
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Rx’d thrusters
Used bands for pull ups dips
37:00

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M/35/6’/315
Crossfitting since 4/24/2012

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Posted: 14 June 2013 12:17 PM   [ Ignore ]   [ # 24 ]
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Pack:
35-25-20-15 and 10 rep rounds of:
Double unders tuck jumps
Sit-ups

Time:  10:33

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M/37/5’7”/220—>206

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Posted: 14 June 2013 12:37 PM   [ Ignore ]   [ # 25 ]
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Buy-In:
Burgener Warmup

Clean
135,155,175,185,195F,195F,190F,135/3,140/3,145/3,150/3,155/3,(135/3)3,95/5,100/5,105/5,95/5

This place oughta be spotless by now!

Front Squat
135,155,175,195,215,225F,175/2,185/2,195/2

Cash-Out:
A few hang snatches with an empty women’s bar.
Still aggravates the thumb a bit. hmmm

5-way shoulder
KB hump
1-arm KB Press: 53x5,44x7
Ice for shoulder and thumb

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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: 14 June 2013 12:46 PM   [ Ignore ]   [ # 26 ]
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losthonky - 14 June 2013 06:04 AM

15-12-9

substituted 3 pullups/dips for each muscle up.

Used 30 lb dumbbell for thrusters


-I just bought a pair of minimal shoes, is running form self correcting with them?

No.  Heel striking will become painful, but there’s more to it than that.  You’ll have to start giving more thought to your running.  And you’ll need to do some research to learn more about the dos and don’ts.  HQ seems to endorse the Pose Method, but there are others.  I’ve read [part of smile ] the Pose book.  It’s not a very well written book, but the style it teaches works for me.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 14 June 2013 12:49 PM   [ Ignore ]   [ # 27 ]
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Run 30 minutes (with a few walk breaks)

a hilly 3.07 miles on a beautiful day grin

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F/32/5’5”/128lbs

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Posted: 14 June 2013 01:16 PM   [ Ignore ]   [ # 28 ]
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Puppies
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Pull ups (beginner or assisted okay
Hand release push ups

45 pounds was way too heavy, tried 35 was still too heavy so ended up doing 25 pound dumbbell thrusters.

Time: 11:49

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Posted: 14 June 2013 02:32 PM   [ Ignore ]   [ # 29 ]
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Shoulder Press:
70x5, 80x5, 90x3; 60x15

Needed an under 20 min metcon, hence:

WOD

SATURDAY 130525

2013 CrossFit Games Regional Event 4

For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps

Pack
60 Wall ball shots, 14 pound ball 2x15lbs DB Thrusters
60 Pull-ups (Gravitron, kipping)
60 One-legged squats, alternating
40 pound Dumbbell snatch, alternating, 60 reps

Time:
15:55

$O:
500m row - slow 2:20
stretching - middle split/pancake split

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M/47/5’10”/160

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Posted: 14 June 2013 02:49 PM   [ Ignore ]   [ # 30 ]
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Warm Up


For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up (jumping)

10:13

Cash Out
2 mile run
10:30 pace

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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.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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