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Monday, July 1st - Behind the neck Jerk
Posted: 30 June 2013 04:13 PM   [ Ignore ]
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Behind the neck Jerk 1-1-1-1-1-1-1

Post loads to comments.

The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

The Hope for Cures fundraiser has been announced; July 6, 2013

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Garddawg https://hope.crossfit.com/sponsor?id=U51072&hope=cures is participating if you don’t have anyone else to sponsor.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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

M/54/5’11”/190

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Posted: 30 June 2013 04:14 PM   [ Ignore ]   [ # 1 ]
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Everyone is a Big Dawg today.  Do NOT drop the weight on to your cerebral or cervical area.

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

M/54/5’11”/190

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Posted: 01 July 2013 03:04 AM   [ Ignore ]   [ # 2 ]
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Warm Up- 2x (10 GHD situps, Back Extensions, Pushups, Squats, 5 Pullups)

Strength training

Military Press
45x5, 65x5, 75x5, 85x5, 95x3 (was the goal for today).

Note:  If there is not 2.5lb plates should I increase by 5lbs plates (10lbs on the bar)?  Or is there an alternative?  I am in Afghanistan currently so resources are kind of short.


WoD-
Bike 3000m (Stationary level 5)
50 Kettlebell swings 1.5 pood (Subbed for DB swing at 50lb dumbbell)
Row 1000m (Just rowed for 4 minutes the screen is broken)
40 Wallball shots 20lb ball (Subbed DB thrusters 25lbs; lowest DB set they have there)
Run 800m (treadmill at 10.0 speed or 6min mile pace)
30 pullups (4-3-2-2-1 and kipped the rest by 5-5-5-5-5-5 sets)

30:43

This workout was harder as it continued.  The thrusters destroyed me.  Next up for strength training is Back squats; goal is 165x3.  May your lives prosper.

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Male 28/ 6’ 1’‘/ 167lbs 14% BF (According to Army Tape)/ Pack Member.
Maxes for:

Back Squat: 205lbs
Bench press: 165lbs
The Press: 100lbs
Deadlift: 185lbs (been awhile since I have tested this)
Pushup max in 2min: 51
Situp max in 2min: 82
2 mile Run: 12min 24sec
5K run: 21min 15sec

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Posted: 01 July 2013 05:36 AM   [ Ignore ]   [ # 3 ]
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WU - Every 30 Seconds for 8 Minutes – 1 Hang Snatch @ 95lbs.

SWOD:
Squat 3RM, Rest 3-5 minutes between sets, during that rest complete 3 Triple Broad Jumps
4 Rounds:
Squat 3RM - used 275lbs. for 3RM
Triple Broad Jumps - 20’4″, 23′, 24’8″

WOD:
Complete 8 Rounds:
Bench Press- 3 REPS
30 Seconds— AS MANY RING DIPS AS POSSIBLE

*Rest 90 seconds between rounds

RESULTS:
Pounds for bench (started aggressive/ scaled back) – 185, 185, 185, 135, 135, 155, 155, 155
Ring dips – 10, 10, 6, 7, 6, 6, 7, 6

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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.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 01 July 2013 06:07 AM   [ Ignore ]   [ # 4 ]
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Did the deadlift and overhead squat workout from yesterday

21-15-9 reps of

225lb deadlifts
135lb overhead squats (scaled to 95lb)

Time: 13:54.

Pretty much the same time as when I did this last year so that is a little disappointing.  Was feeling really tired this morning though and no shoulder pain so that was good.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 01 July 2013 06:26 AM   [ Ignore ]   [ # 5 ]
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Neck jerk
135, 155,185,225,255(f),245

21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
9:40

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

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Posted: 01 July 2013 06:53 AM   [ Ignore ]   [ # 6 ]
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Outlaw Way: push press/ttb, hbbs/snatch/c&j

Sunday
(conditioning from Friday)
3x
2 min amrap:
12 ttb
8 kb push press - 35#
*1 min rest

1. 1 round + 10 ttb
2. 1 round + 5 ttb
3. 1 round + 6 ttb

1 min ME hspu - 6

Monday

HBBS 7X5 @ 75% – rest at least 2 minutes
off of 200#
warm: 3x95, 2x135
work: 7x5 @ 150

BBG
1) 12 minutes to work to a max Power Snatch for the day, then:
75#

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
5x65#

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
105#

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
5x90#

Strength part 2 tomorrow. Right thumb/wrist still hurt, hspus hurt and made snatches uncomfortable.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 01 July 2013 07:30 AM   [ Ignore ]   [ # 7 ]
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7 sets @ 135+, highest was 175

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-Justin

“Fitness is a journey, not a destination”

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Posted: 01 July 2013 08:11 AM   [ Ignore ]   [ # 8 ]
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WU:
Ankle mobility
5 min max double unders: 285

Strength and Skill:
EMOTM for 10 min
Even min 5 back squats @275#
Odd min 5 strict HSPU

WOD:
“Karabelle”
10 rounds for time
3 snatches @135#
15 wallballs @20#

Time: 12:23

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M 31/6’0”/209 lbs.

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Posted: 01 July 2013 08:19 AM   [ Ignore ]   [ # 9 ]
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95
115
125
135
145
155
165

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Posted: 01 July 2013 08:21 AM   [ Ignore ]   [ # 10 ]
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250 Double Unders for time:

6:10

handstand holds and toes to bar practise to finish off.

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M/44/5’10”/173#

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Posted: 01 July 2013 08:40 AM   [ Ignore ]   [ # 11 ]
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Pack
Bike 3000 meters (subbed bike 8 min)
50 Kettlebell swings, 1.5 pood
Row 1000 meters
40 Wall ball shots, 20 pound ball
Run 800 meters
30 Pull-ups

28:04

I biked for 8 min because I didn’t have any reliable way of measuring 3000m.  I figured 8 min based on a speed of 15mph for two miles (3200m); I thought it was close enough for gov’t work.

KB, WB and pullups all broken into three sets.

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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: 01 July 2013 09:38 AM   [ Ignore ]   [ # 12 ]
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Bike, KB swings, row, wall-ball, run, pull-ups.

Warmup
400 m run
10 wall squats
5 pull-ups (-45 kg)

Strength
Press 5-5-5
In kg: 20-30-38(PR)

Metcon
Run 650 m (instead of bike)
40 kettlebell swings, 16 kg, (Russian swings)
Row 800 m
25 thrusters, 7 kg dumbbells
Run 650 m
20 pull-ups (-40 kg)

Time: 19:47

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 01 July 2013 09:43 AM   [ Ignore ]   [ # 13 ]
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130701 SL5X5: W7D1

Warm up:
3 min jump rope

Workout A 5x5:
HBBS: 205
Bench Press: 160
Barbell Row: 120

Midline:
Ab rollouts: 4 x 3

Squat rests 2:30; Others 1:30

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 01 July 2013 10:32 AM   [ Ignore ]   [ # 14 ]
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Squat 5 RM x 3 (rest 3-5 minutes)
During 3-5 min rest periold, perform 3 30 yard sprints. Rest 45 seconds between sprints.
67.5kg
100 Banded Good Mornings
4:34

Complete 8 rounds:
Close Grip Bench @ 80% of 5 RM Floor Press - 3 Reps
Plyo Push Ups - Max Reps in 30 seconds
*Rest 90 seconds between rounds

30kg
PU-68

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 01 July 2013 10:32 AM   [ Ignore ]   [ # 15 ]
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warm-up
MOBs
2x 500m C2 row 1@>30spm (1:43; 31spm) & 1@<22spm (1:50; 18spm) ~3min rest b/w
5x 10 good-mornings, 45# & 10 squats
MOBs

EMOM pull-ups for 10min; got 10x7reps (alternating strict & kipping)

10min rest, then…

WOD (SCALED from BrandX 7/1/13)
12-9-6reps of:
HSPU
ring dips (progression, heels supported**)
push-ups
TOTAL TIME=15:33 (6:08/5:23/4:00)

The first WOD to really test the shoulder, expected the output decline.  Time to begin putting some of these into WU and $O

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

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