2 of 3
2
Saturday, June 15th,2013 - Hang power snatch
Posted: 15 June 2013 11:17 AM   [ Ignore ]   [ # 16 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  567
Joined  2010-03-16

Pack
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
30-24-18
Pull ups
Dips
20:50

 Signature 

M/48/5’ 11”/220#

Profile
 
 
Posted: 15 June 2013 11:18 AM   [ Ignore ]   [ # 17 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  400
Joined  2010-10-13

5 mile obstacle run (Rock Solid Mud Run - Raceway Park)

 Signature 

You are not a beautiful or unique snowflake.

Profile
 
 
Posted: 15 June 2013 11:36 AM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Buy-In;
3x:
Run 200m
Leg Swings
Arm Swings
Push-ups x10
GDH Sit-ups x10
Air Squat x10

Weighted Pull-up

10x3,15x3,20x3,10x3,10x3
No strap required!
20s were a bit wiggly, so went back to 10 for some good reps.

Wait 5min, then max set unweighted strict: 6

High Bar Back Squat
225x2,245x2,265x2,275x2

21-15-9:
KB Goblet Squat, 53#
Push-up

Time: 3:43
1:00 PR

Cash-out:
500m easy row
2:00 Pigeon Pose
2:00 Seated Twist
1:00 Sink Mob
1:00 KB Hump

 Signature 

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.

Profile
 
 
Posted: 15 June 2013 01:18 PM   [ Ignore ]   [ # 19 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
LAX ball on back, around knees, and triceps

3x(Samson stretch (20sec/side), 10 OHS w/PVC, 10 GHD back extensions, 10 dips)

WOD - 160607

Packish
Complete as many rounds as possible in 20 minutes of:
7 Dumbbell Shoulder Press, 25 pounds
10 Pull-ups (assisted w/ green band)
25 pound Dumbbell squat snatch, 10 reps, alternating

6 rounds + 9 reps

The squat snatch was a little awkward…

$O: AMRAP 1 min
10# ball slams - 26 - not even close to a PR… I was just exhausted from the WOD and was just ready to be done.

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 15 June 2013 02:36 PM   [ Ignore ]   [ # 20 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  283
Joined  2013-02-23

Saturday 130615 1:20 pm start - 102 degrees f in the garage with fans and swamp cooler on high speed. 

WU: 3 rounds of: Samson stretch (30 seconds / side), 15 OHS w / pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings w 45# bar. 

WOD: 
Pack
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster - sub 35 pounds per side.
30-24-18
Pull ups
Dips

Time = 23:30
Some notes:  I started with 45 pound dumbbells and it felt way too heavy after 5 reps.  So I dropped to 35 pounds,took a 4 minute break and restarted the whole WOD. First round of thrusters was unbroken,  second set was 6-3-3, third set 5- 4. Tough enough.  Pull ups and dips were done in 3 pulls / 3 dips alternating and I was doing a good pace through the first round.  Did have to start resting a bit after 8th set of 3 pull ups (24 reps). Had approximately 2 minute interruption from my daughter after finishing the set of 30 pull ups / dips.  For some reason that break did not help me, I felt very winded after that and could not get back into good breathing rhythm till last few reps of pull ups. Still working on my kipping form, it’s coming along.
Oh yeah, almost forgot, I finally ripped a callous on my left hand at the very end of the last few pull ups. Reminded me of my good old rock climbing days 20 years ago in Hueco Tanks Texas.  Before the State closed most of the park down due to vandalism of ancient petroglyphs and disputes from Native Americans about ownership of the land. 
Was a good workout. Felt like it was just what I needed.

 Signature 

M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 15 June 2013 02:48 PM   [ Ignore ]   [ # 21 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  381
Joined  2009-09-10

KB snatch, Pull-ups

deadlift
5x5 @ 195#

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

Time: 6:53
No breaks in pullups until 10 reps through the second round grin

Squats
5x10 @ 45#
Working on form

 Signature 

M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

Profile
 
 
Posted: 15 June 2013 02:48 PM   [ Ignore ]   [ # 22 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  115
Joined  2012-07-11

Wod kB snatches n pullups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 17.5 kg
Right-arm Kettlebell snatch, 17.5kg
Pull-ups

Time 9.30

Deadly wee word that fairly gets the heart going an sweat lick in lol

 Signature 

27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

Profile
 
 
Posted: 15 June 2013 04:55 PM   [ Ignore ]   [ # 23 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  247
Joined  2012-12-23

On this day, I was near my office gym at workout time, so I went over there so I could row and do the WOD from 5 June:

Puppies
Complete as many rounds in 15 minutes of:
Row 250 meters
25 Push-ups

Result: 5 rounds of rowing, 4 rounds of push-ups exactly. Clock runs out just as I’m making the transition to push-ups.

Holy cow, this WOD made my arms scream unholy hell…but only from the push-ups. First round was standard push-ups, broken 10-10-5. Second round was modified push-ups with my hands at about the same height as the wheel of an elliptical machine. Last two rounds were knee push-ups. All were broken (10-10-5 or 10-5-5-5), and rounds 2 and 4 in particular came very close to absolute failure.

I could barely hold my arms up for some time after completion. Note to self - legs tomorrow, please!

 Signature 

M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

Profile
 
 
Posted: 15 June 2013 05:48 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  658
Joined  2009-06-02

WOD 1 - 4 mile run 29’15 @7’18 mile

 Signature 

M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 15 June 2013 06:00 PM   [ Ignore ]   [ # 25 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  509
Joined  2012-07-02

SAT 06152013
Puppies For time - 11:37
15, 12, and 9 rep rounds of:
30 pound Dumbbell Thruster
Pull ups (beginner)
Hand release push ups
WU pushups/squats/stretch
WD stretch

cheese

 Signature 

Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

Profile
 
 
Posted: 15 June 2013 06:43 PM   [ Ignore ]   [ # 26 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  511
Joined  2012-11-24

Hang power snatch
3x 54kg /119lb. Heavy enough

20 GHD sit-ups

Profile
 
 
Posted: 15 June 2013 07:00 PM   [ Ignore ]   [ # 27 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  147
Joined  2013-06-13

June 15, 2013

Warm Up:
Run 2.0mi 16:01min

WOD:
Post weights for Hang power snatch 3-3-3-3-3 reps

3 -  3 -  3 -  3 -  3   -  3 -  3
45 - 55 - 65 - 75F - 75 - 85F - 75

Never done Hang Power Snatch before, had to take my time, do some online reading, and start with the 45lb bar. I probably did close to 20 at 45lbs just to get into the groove.

First set 3x75lb, I missed locking the elbows out during the power/snatch. Re-did and succeeded.
Went for 85lbs to try it out, lost more than my elbow lock. Ended on a positive with 3x75lb.

 Signature 

June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

Profile
 
 
Posted: 15 June 2013 07:13 PM   [ Ignore ]   [ # 28 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
Run 1000m

5 min AMRAP:
Overhead walking lunge 45#
10 toe 2 bar

Score: 4 rounds+6 toe 2 bar

5 min AMRAP
20 double unders
30 push press 45#

Score: 4 rounds+8 push press

WOD:
“Jimmy D”
15 min AMRAP
15 hang power cleans 95#
15 wallballs 20#
15 box jumps 24”
EMOTM 3 burpees

Score: 5 rounds+12 wallballs

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 15 June 2013 09:04 PM   [ Ignore ]   [ # 29 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  658
Joined  2009-06-02

WOD 2

Warmup
Hang squat clean 95# practice
Muscle up practice 3 in a row
DU practice 4 on a row

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

Time - 10’24

 Signature 

M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 15 June 2013 09:22 PM   [ Ignore ]   [ # 30 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  738
Joined  2007-10-01

Five rounds for time of:
Run 400 meters
5 Back squats

15:23, 155#

 Signature 

35M/ 6’0”/ 175#
Weak as a puppy.

Profile
 
 
   
2 of 3
2