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Tuesday, June 18th, 2013 - Front squat, GHD sit-up
Posted: 18 June 2013 08:35 AM   [ Ignore ]   [ # 16 ]
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21-18-15-12-9-6-3 rep rounds of:
115 pound Front squat
GHD Sit-up

18:55

Haha.  i probably shouldn’t have worked 5x5 FS as a cash out yesterday.  The good news is that the first few sets of FS felt pretty decent and I had a good pace going I purposely broke them into two to keep from burning out.  Towards the end the wheels fell off.  My form degraded and I kept leaning forward and had to break up all but the 6 and 3 sets.  The GHDs were challenging but not bad.

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Posted: 18 June 2013 08:40 AM   [ Ignore ]   [ # 17 ]
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WU:
PVC warm-up
Alternate with a partner
1 min kb swing 24kg
1 min handstand hold
For 5 rounds

Strength and Skill:
EMOTM for 10min
Odd min 5 bench press @205
Even min 5 deadlift @355

WOD:
Run 1 mile
In elevation mask set at 9k feet: 7:55 (got turned around on the trail and had to backtrack….twice. Also had one stop to retire a shoe)

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M 31/6’0”/209 lbs.

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Posted: 18 June 2013 08:56 AM   [ Ignore ]   [ # 18 ]
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rest day Yin yoga

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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: 18 June 2013 09:18 AM   [ Ignore ]   [ # 19 ]
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Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up

8:53

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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: 18 June 2013 09:22 AM   [ Ignore ]   [ # 20 ]
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Garddawg - 17 June 2013 05:59 PM

Big Dawgs:
If you have heard Coaches hairy cantaloupe story you understand…

I’ve heard a rhabdo story or two involving GHD situps or jumping pullups, but I haven’t heard about the hairy cantaloupe. Story time? Tell us a story! Tell us a story! (Please?)

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Posted: 18 June 2013 09:40 AM   [ Ignore ]   [ # 21 ]
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21-15-9-3 rep rounds of:
115 pound Front squat
GHD Sit-up

7:10 Will go up in weight and/or rounds next time.  Still brutal on the quads.

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M/37 /6’1” 195

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Posted: 18 June 2013 09:43 AM   [ Ignore ]   [ # 22 ]
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Good Mornings 3RM
50kg

3 rounds
20 DB Step Ups w/ 9.25kg in each hand, 20” Box
10 Push Ups
50y sprint w/25kg plate

8:04

Sprint was more of a quick walk!

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 18 June 2013 10:35 AM   [ Ignore ]   [ # 23 ]
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Brick again this am
60 min bike
Intervals
105 rpm
300 watts

4 mile run - 29’42 @7’25 pace

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“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)

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Posted: 18 June 2013 10:52 AM   [ Ignore ]   [ # 24 ]
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Tuesday 130618 5:00 am start, kinda feeling tired today, hard to wake up.

WU: 3 rounds of: Samson stretch (30 seconds per side), 15 OHS w/pvc pipe, 12 push ups, 15 goodmornings w/45# bar, 12 pull ups (kipped - sort of), 12 dips on dip stand.

WOD: 
Pack:
21-15-9-3 rep rounds of:
135 pound Front squat -  sub 95 pounds
GHD Sit-up - sub Abmat sit ups

Time=  8:05

My form on the front squat is weak in the shoulders / arms,  I can definitely do more weight with my legs but have a hard time keeping the elbows up and bar in rack position. This is why I scaled down the weight.
First round of squats were 11-5-5 reps, second 5-5-5, third 5-4, then last 3. I need to get more flexibility in my back and arms and get comfortable with bar up against my neck in rack position. 
All sit ups at good even pace, unbroken.

Cash out:

Hang Power Snatch 3-3-3-3-3 reps

45-65-75-85-95 pounds -  worked on form, trying to lean back more and jump the bar up more instead of just pulling the bar up with arms and back. 

Did not feel as beat up as I did after Saturday’s WOD.

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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.”

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Posted: 18 June 2013 10:54 AM   [ Ignore ]   [ # 25 ]
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Buy-In:
LAX ball work: shoulders, upper back, lower back, hips
Hip Circle Monster and Lateral Walks

Snatch
45,65,85,105,85

Thumb was ok until 105, so backed off to 85.

Clean
135,155,165,175,185,190F

Back Squat
225,225,225,225,225

Bleh, everything felt heavy and clunky today.

No cash out today.

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M/42/210#
Crossfit Birthday: 2/12/2009
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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: 18 June 2013 11:06 AM   [ Ignore ]   [ # 26 ]
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130618 Outlaw WOD
Warm up:

5 min DROMs
10 burpees
5 DB swings
4 HSPU
4 Pull-ups

Metcon:
4 rounds for total working time:
30 KBS 24/16kg
12 HSPU (regionals standard) (scaled head 2 platform)
12 Pullups
Rest 1:1
Time:  14:11

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 18 June 2013 11:36 AM   [ Ignore ]   [ # 27 ]
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WU: Burgener warm-up, shoulder dislocates, foam roller on posterior chain, light jog, hang power snatches with bar

Hang power snatch 3-3-3-3-3 reps
75-75-75-80-85

Felt super weak throughout the whole WOD. Don’t know if I was worried about tearing left hand more.  Went to do some lightweight with 45 lbs and pinched something on upper back.

1.25 mi run

Could not move neck any more. Pain getting worse. Going to D.O. later.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 18 June 2013 11:56 AM   [ Ignore ]   [ # 28 ]
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pack
21-18-15-12-9-6-3
135# front squat
GHD situps
17:23.4
GHDsitups were easy front squat sucked tried to do the them at body weight 165# got through 4 of them and after my WODs yesterday my glutes are trashed

and twards the end i started using my traps to help with my clean which is scary but the work out left me grunting and sucking air like i was running for my life
loved this and hated it at the same time

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Male
23
5’10
165

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Posted: 18 June 2013 12:58 PM   [ Ignore ]   [ # 29 ]
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Pack as Rx’d
11:10

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

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Posted: 18 June 2013 01:35 PM   [ Ignore ]   [ # 30 ]
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Puppies:
21-15-9-3 rep rounds of:
45-55 pound Front squat
Sit-up

Total Time: 5.30.  Since this was a short workout hopped on the elliptical for 20min.

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