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Wednesday, June 19th, 2013 - Hang power clean
Posted: 18 June 2013 04:42 PM   [ Ignore ]
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WEDNESDAY 130619

Hang power clean 3-3-3-3-3-3-3 reps

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Posted: 18 June 2013 07:05 PM   [ Ignore ]   [ # 1 ]
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Everyone is a Big Dawg.  If you are unfamiliar with the lift work technique.

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 19 June 2013 02:29 AM   [ Ignore ]   [ # 2 ]
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Hang power clean 3-3-3-3-3-3-3 reps

115, 135,  145,  145,  155,  165,  175 x 1 (failed 2nd & 3rd), 165

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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.”

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Posted: 19 June 2013 02:41 AM   [ Ignore ]   [ # 3 ]
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Ring row, tuck hold

Back wonky, so I stay of CFSB this week and will just do bw wod:s

Wu: yes

Skill: pull ups. First real back on them since back of left shoulder f___ed up. Still not 100%.

WOD:
8 rounds
10 ring rows
15 sec dip bar tuck holds
Not timed, didn’t loiter though

MWOD:
K* 15 minutes

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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: 19 June 2013 03:45 AM   [ Ignore ]   [ # 4 ]
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135
155
145x5

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-Justin

“Fitness is a journey, not a destination”

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Posted: 19 June 2013 03:47 AM   [ Ignore ]   [ # 5 ]
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June 19, 2013

FLEXIBILITY:
Bridge Up Hold for 3 minutes
Rest as needed
Pancake Split Hold for 3 minutes
2 min bottom of squat

15 hspu drills (arms bent then push to extension during fall)


Hang power clean 3-3-3-3-3-3-3 reps

75-85-95-105-115-125-135 3 rep max pr!
One more set of 135.  Form was great!

10 full ROM ring dips
10 clavicle to sternum ring pull ups (part of muscle up)

1 mile run cool down

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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: 19 June 2013 05:14 AM   [ Ignore ]   [ # 6 ]
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REST DAY!
This will be a good one tomorrow.

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

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Posted: 19 June 2013 05:26 AM   [ Ignore ]   [ # 7 ]
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Outlaw: pull ups/dips/du/burpee

3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips

4R + 4 pull up

-then (no rest)-

6 min AMRAP of:
30 Double-Unders
12 Burpees

2R + 16 du

-then (no rest)-

3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips

2R + 3 pu

Not feelin it today.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 19 June 2013 05:32 AM   [ Ignore ]   [ # 8 ]
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@No Coast

400m Run
Group Stretch
4:00 Shoulder Mobility
3x: 10 Wall Squat, 10 Kip Swing

Strength
20:00 for a heavy 1 rep OHS.

Session: 45x10, 75x6, 95x6, 125x5, 155x3, 185x2, 205x2, 225(f), 225

WOD
4:00
8 OHS, 115#
8 C2B…3+14

2:00 Rest

4:00
8 OHS, 115#
8 Push-up…3+6

Cool Down...200m Walk

5:00 Shoulder Mobility

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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: 19 June 2013 05:50 AM   [ Ignore ]   [ # 9 ]
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Hang power clean 3-3-3-3-3-3-3 reps

115-135-145-155-165-175-185

Then ran for about ten minutes not sure how far I went.

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M/33/5’11”/245#

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Posted: 19 June 2013 06:57 AM   [ Ignore ]   [ # 10 ]
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B/I: 4k run, 1k row, stretches, 2x(15 situps, 15 back extensions, 15 squats, 15 push ups)

WOD:

Hang Power Snatch (7x3):
1)45kg/100lbs +++
2)50kg/110lbs +++
3)55kg/120lbs +++
4)57,5kg/125lbs +—(fail)
5)50kg/110lbs +++
6)52,5kg/115lbs +++
7)55kg/120lbs +—(fail)


C/O: core workout, 2k run

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M/30/5’9”(180cm)/215#(98kg)
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If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 19 June 2013 07:54 AM   [ Ignore ]   [ # 11 ]
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WU:
3 rounds
Run field/back peddle back
10 squats
Run field/back peddle back
10 hollow rocks
Run field/back peddle back
10 supermans

Mobility and stretching

Strength and Skill:
EMOTM for 10 min
Odd min: 5 back squats @285
Even min: 5 strict HSPU

WOD: 25 min time cap
“Barbera”
5 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min rest

Wrapped up exactly 4 rounds:
3:06
3:51
4:31
4:30

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M 31/6’0”/209 lbs.

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Posted: 19 June 2013 08:45 AM   [ Ignore ]   [ # 12 ]
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Hanging Power Clean

3-3-3-3-3-3-3

95-135-145-150-155-135-135

then:

Bench Press
EMOM

2-2-2-2-2-2-2-2-2-2

185-195-205-215-225-235-245-255-265-225


Hadn’t done BP in a while and my legs are shot from Front Squats yesterday, so I thought I’d see where I was at.

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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: 19 June 2013 09:47 AM   [ Ignore ]   [ # 13 ]
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3 RFT

20 Kettlebell Swing (25Kg)
15 Burpee
50m Run

5:37

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M/44/5’10”/173#

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Posted: 19 June 2013 11:00 AM   [ Ignore ]   [ # 14 ]
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130619 SL5X5: W5D2

Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 180
Shoulder Press: 110
Deadlift 1 x 5: 245

Midline:
K2E 2 x 12

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 19 June 2013 11:20 AM   [ Ignore ]   [ # 15 ]
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MONDAY 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

29:55

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M/48/5’ 11”/220#

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