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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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30/M/5’11”/235

Returned to Crossfit 8/24/2011: 285

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

For my poker strategy videosite: http://www.grinderschool.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 ]
Big Dawg
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Hang Power Clean
3x 79kg / 174lb (BW) didn’t attempt heavier

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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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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/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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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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