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Monday, June 17th, 2013 - Row, Pull-ups, Box jumps
Posted: 17 June 2013 06:00 PM   [ Ignore ]   [ # 31 ]
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Low bar back squat. Week 2
3x 96.5kg / 213lb

Pack:
Three rounds for time of:
Row 750 meters
15 Pull-ups
20 Box jumps, 20 inch box

13:25

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M 29 178cm 80kg

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Posted: 17 June 2013 06:24 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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The Porch:
Three rounds for time of:
Row 1000 meters
15 Pull-ups
25 Box jumps, 20 inch box

19:05 - My box jumps need improving…

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M/34/5’ 10”/182#

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Posted: 17 June 2013 06:45 PM   [ Ignore ]   [ # 33 ]
Mutt
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MONDAY 130617

buttercup scaling

3 rounds for time of

2 min rows
10 assisted pullups (200 lb)
10 box jumps

21:19.

I had a bad case of the Monday’s that went to the gym with me so that was it. WU was some stretching.

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Posted: 17 June 2013 06:53 PM   [ Ignore ]   [ # 34 ]
Stray Dawg
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was feeling like total poo today but heres what i did today
morning work out
pack warm up
row 1000 m, 20x pull ups, 30x 20” box jumps 3 rounds for time
23:45 was not feeling the rowing today
5-5-5-5-5 deadlift
135-185-205-225-255
5-5-5-5-5 push press
50-60-70-80-90 was feeling good so i did 100# too
stretch out
night work
pack warm up
“Borg”
every min on the min do 2x back squats starting a 135# adding 10# every min until failure to complete a round
i did 7 round first 3 i accidentally added 10#plates to each side wound up at 245#  failed on round 8 @ 255# i feel like i could have tried 255 again and succeded but 245 was very very slow coming up both times
“Death by Ball Slam”
every min on the min do 2 ball slams adding 2 slams to every min until you cannot complete the required number of slams ,with a 2 rep burpee as a buy in every round
i made it 13 rounds 2 burpees and 27 ball slams before time ran out on round 14
did 5 pistols per side for skills work and stretched out

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23
5’10
165

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Posted: 17 June 2013 07:15 PM   [ Ignore ]   [ # 35 ]
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MON 06172013 - Dojo 90 minutes:  Teach kata/practice kata.

cheese

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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

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Posted: 17 June 2013 07:52 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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Puppies:
Three rounds for time of:
Row 500 meters - membership got switched to new globo gym - no rowing machine!!! subbed SDHP: 50 reps = 500m
10 Pull-ups or 15 Jumping, beginner, or assisted pullups - 15 assisted (feet on bench, knees bent)
15 Box jumps, 10-15 inch box - no boxes in new globo gym either! Jumped onto weight bench

13:31

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 17 June 2013 08:39 PM   [ Ignore ]   [ # 37 ]
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June 17, 2013

Technique - Deadlifts:
Re-re-read Rippitoe and spent 30 minutes working on the basics (stance, grip, form, etc)
a very slow and steady 4 sets of 3 reps 135lb

Warm Up:
Run 2.0mi 16:01min

WOD - Puppy:
Three rounds for time
Run 600 meter (sub’d run for row, no access to row machine)
10 Pull-ups (7-3; 6-4-1; 5-2-2-1)
15 Box jumps, 21 inch box
Time: 16:14 min.

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

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Posted: 17 June 2013 10:27 PM   [ Ignore ]   [ # 38 ]
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Puppy Diane:

15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet

14:07

As expected, HSPU were the bottleneck.

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 17 June 2013 10:48 PM   [ Ignore ]   [ # 39 ]
Stray Dawg
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Completed: 17 June 2013 @1000
Warm-up: 2 min single unders
DROM, Samson stretch, clean practice

WOD
Three rounds for time of:
Row 1000 meters; Sub: 50 SDHP @ 45#
20 Pull-ups; Sub 10 Pull-ups
30 Box jumps, 20 inch box; Sub: 15 box jumps, 20 inch

Time: 24:47

Cool down and stretch

SDHPs are awful. There’s no way I could do 100…I’d rather row 1000m.

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

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Posted: 17 June 2013 11:25 PM   [ Ignore ]   [ # 40 ]
Top Dawg
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Snatch technique + Run/Row/Run metcon

w/up as usual

Snatch practice for 20min


Metcon - 800m run + 2km row + 800 run
@ aerobic pace - nasal breathing 151bpm or less
17:07min.sec 147ave - 156 max

800 run - 3.57min.sec 140 ave/ 151 max
2km row - 8.19min. sec 150 ave / 153 max
800m run - 4.34 min sec 148 ave / 151 max
+ 16sec transition time


Thoughts about strength training > I need to go back to basics and limit Oly lifting to power/ Hang power versions whilst I work basic strength moves like >
DL, BS, Press - as well as Strict pull ups and mainly main metcons out of:

Run/ Row/ Air Squat/ WB/KBS/ Box jump/ Burpee/ Push ups/ sit ups/ kip pull ups…..

HAving issues with hips/ feet and positioning for squats so want to avoid high speed oly work until I resolved things better….

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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: 18 June 2013 04:49 AM   [ Ignore ]   [ # 41 ]
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Monday 130618

On vacation

2 Mile Run

Untimed

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Posted: 18 June 2013 08:41 AM   [ Ignore ]   [ # 42 ]
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Hang power snatch 3-3-3-3-3 reps

95-95-95-115-135

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Posted: 18 June 2013 08:43 AM   [ Ignore ]   [ # 43 ]
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Pack:
Three rounds for time of:
Row 750 meters ( Subbed 75 45# Thrusters)
15 Pull-ups
20 Box jumps, 20 inch box

21:52

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Posted: 18 June 2013 11:00 AM   [ Ignore ]   [ # 44 ]
Big Dawg
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130617

Three rounds for time of:
75 SDHP’s
15 Pull-ups
20 Box jumps, 20 inch box

B/I: HB 3/1

Time: 23:30

C/0: HB 3/1

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You are not a beautiful or unique snowflake.

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Posted: 18 June 2013 06:24 PM   [ Ignore ]   [ # 45 ]
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Warmup: dead-hang pull-up work, then 3 rounds of 30s Sampsons + 15x each push-ups + sit-ups + pistol squat progressions (to 16-inch stool)

WOD: 3 rounds for time of 50x 45# sumo-deadlift high-pulls + 15x elevated beginner pull-ups + 15x 16-inch box jumps. My time was 29:32. This was a killer workout, leaving me completely exhausted. I almost increased the scaling to include a larger number of pull-ups and box jumps, but decided to go with it as is. By round two, I was very thankful for that decision. The pull-ups were killer after all those SDHPs. By the last round I was doing them in twos, despite frequently knocking out three sets of 15 as part of my warmup.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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