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Wednesday, June 19th, 2013 - Hang power clean
Posted: 19 June 2013 11:41 AM   [ Ignore ]   [ # 16 ]
Top Dawg
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Buy-In:

3x:
Row 200m
Leg Swings
Arm Swings
Strict Pull-ups x3
Push-ups x10
GHD Sit-Up x10
Air Squat x10

10 rounds:
40yd sprint
40yd jog back
Rest 0:30

Sprint times:
0:07.5+0:07.6+0:07.3+0:07.1+0:06.9+0:06.8+0:07+0:07+0:07+0:08.1=1:12.3

unfortunately, the memory ran out in my watch, so I only got the first 6 laps for sure, and I’m also sure the last one was an 8.1, the others were all 7s of some sort.

KB Goblet Squat
53,53,53,53,53

Cash-out:
2:00 Pigeon Pose
1:00 Sink Mob
1:00 KB Hump

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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: 19 June 2013 11:48 AM   [ Ignore ]   [ # 17 ]
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Combined yesterday’s workout with another one from a different site to create my own workout.

21-15-9-3

Dumbbell thrusters, 24#
Front squats, 50#
Push-ups
CrossFit sit-ups

Time:  9:52

First time I’ve ever been able to do 50# front squats without reducing the weight during the first reps!  I’m impressed that I not only stayed with it all the way through the first reps, but for ALL of them!  YAY me!!

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Breathe in.  Breathe out.  Move on.

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Posted: 19 June 2013 12:55 PM   [ Ignore ]   [ # 18 ]
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warm-up
brief MOBs
750m C2 row (2:39)
Pistol practice (~30reps supported on deck/3x5reps each leg off 24inch box/3x5reps each leg box squat)
EMOM for 10min of: 5 t2b & 5 supported ring dips

CFSB ME Work 2013 Cycle4 week3
BENCH
[5@45;4@135;3@145;2@155;2@165 warm-up]
Attempt 10x2reps@175 <1min rest b/w sets; got 10x 2
Debrief:
Bench- Close grip.  Could feel R shoulder a bit.  Move down to 135 and rebuild strength and capacity.

WOD (SCALED from BrandX 6/18/13)
3min for Max reps of box jumps, 24inch=57
2min rest
2min Max reps of db thrusters, 2x35# dbs(38%bwt)=32
2min rest
1min Max rep of burpees to 6inch target=18

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 19 June 2013 12:55 PM   [ Ignore ]   [ # 19 ]
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run 10K, 60 min
stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 19 June 2013 02:50 PM   [ Ignore ]   [ # 20 ]
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Warm-up: 30s Sampsons + 10x each dips, hanging leg raises, elevated beginner pull-ups, and 65# front squat

WOD: 21-15-9-3 for time of 95# front squat + declined sit-ups. My time was 8:29. I am happy with that time. Normally I would have wanted more weight on the front squats, but given that I am still so sore from Monday that I am walking like a cripple, the weight seemed appropriate at 95#. By the second round, it was taxing my strength to get them done, which was a nice change of pace from WODs which primarily tax my endurance.

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32/M/5’11”/240

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

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Posted: 19 June 2013 05:00 PM   [ Ignore ]   [ # 21 ]
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The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 25
Right-arm Kettlebell snatch, 25
Pull-ups (some assisted)

Time: 9:27

Back squat 185-205-215-225(pr)

Push press 135

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M/37/5’7”/220—>206

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Posted: 19 June 2013 05:30 PM   [ Ignore ]   [ # 22 ]
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Hang Power Clean
3x 79kg / 174lb (BW) didn’t attempt heavier

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M 29 178cm 80kg

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Posted: 19 June 2013 06:00 PM   [ Ignore ]   [ # 23 ]
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Hang Power Clean 7x3
95, 115, 135, 155, 165, 165, 175

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M/34/5’ 10”/182#

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Posted: 19 June 2013 06:02 PM   [ Ignore ]   [ # 24 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 10 dips)

WOD - 130611

Packish
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 25#
Right-arm Kettlebell snatch, 25#
Pull-ups (assisted green band)
11:37


$O:  1 mile jog immediately after the WOD.  Took about 12 minutes.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 19 June 2013 06:06 PM   [ Ignore ]   [ # 25 ]
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Buy in:
2:00 down dog
20 air squats
1:00 low lunge
20 m high knee run
2:00 hamstring on Box stretch
20m butt kickers
1:00 banded shoulder stretch
10 PVC pass throughs

Wod:
21-15-9
Thrusters @25# Dumbells
Burpees
42-30-18
Double unders or double that number of single unders
M- 12:46  
thrusters 21, 9/3/3, 5/4,
Burpees unbroken,
DU’s first set pretty broken I missed the first jump three times! But the second set I got a string of 27, def a PR since knee surgury2.5yrs ago.
D16:23 used 20#DB’s S-S-D

Cash out:
5:00 max chest to bar pullups
M 11—solid but only eleven
D 25—-with red and blue bands

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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: 19 June 2013 06:13 PM   [ Ignore ]   [ # 26 ]
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June 19, 2013

Warm Up:
Run 2.5mi 20:01min

WOD - All Big Dawgs - Post Loads:
Hang power clean 3-3-3-3-3-3-3 reps

45 - 45 - 65 - 65 - 95 - 95 - 115F - 105(bad form)

Ok, like the Hang Power Snatch, I am not at familiar with the Hang Power Clean. I started with the Olympic Bar and started to add weight, but I lost my form pretty quick. Wasn’t happy with my effort. Next rest day I will work on technique using just the bar.

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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: 19 June 2013 06:35 PM   [ Ignore ]   [ # 27 ]
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WEDNESDAY 130619
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.

95 x 1
115 x 6

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 19 June 2013 06:42 PM   [ Ignore ]   [ # 28 ]
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Linda

Deadlift 150#
Bench 75#
Clean 75#
10/9/8/7/6/5/4/3/2/1 rep rounds for time

Time: 14:14
BW = 202#

I do not look forward to increasing the weight next time…

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

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Posted: 19 June 2013 10:02 PM   [ Ignore ]   [ # 29 ]
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Hang power clean 3-3-3-3-3-3-3 reps

40, 45, 47.5, 50, 52.5, 50, 52.5 KG

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Mens sana in corpore sano

M/30/70KG

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Posted: 20 June 2013 12:19 AM   [ Ignore ]   [ # 30 ]
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WOD

Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
17.5kg Dumbbell squat snatch, 10 reps, alternating

5 full rounds

Done this wod as rx’d, was certainly managable and rewarding…..good bit of sweat lickin done

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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