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Monday, July 1st - Behind the neck Jerk
Posted: 01 July 2013 05:36 PM   [ Ignore ]   [ # 31 ]
Big Dawg
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Monday, July 1st, 2-13

For time:
Bike 3000 meters (subbed Run 800m)
75 Kettlebell swings, 45#
Row 1000 meters
60 Wall ball shots, 14 pound ball
Run 800 meters
45 Pull-ups (assisted red band)

34:47 tongue rolleye

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 01 July 2013 06:09 PM   [ Ignore ]   [ # 32 ]
Boxer
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130627 - Burpees + Jumping

Warm-up: dead-hang pull-up work (got 4!) then 3 rounds of 30s Sampsons + 10x dips + 15x each hanging leg raises, elevated beginner pull-ups, and pistol squat progressions (down to 16-inch stool)

WOD: as many rounds as possible in 12 minutes of 5x burpees + 15x tuck jumps. I did 9 rounds and then felt like passing out. For the first couple rounds, I was trying to pace myself, going slow and steady through each movement. It was not working, so I took a few seconds to get a breather, and then started sprinting through each set: 5x burpees as fast as I could go, then rest for 15-20s, then 15 tuck jumps in rapid succession, then rest another 15-20s. It significantly improved my per round time, and it probably improved my overall endurance. In any case, I was quite happy with this performance.

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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: 01 July 2013 06:15 PM   [ Ignore ]   [ # 33 ]
Top Dawg
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21-15-9 reps of:
225 pound Deadlift
135 pound Overhead Back squat

13:41

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 01 July 2013 06:58 PM   [ Ignore ]   [ # 34 ]
Big Dawg
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SUNDAY 130630

Pack
21-15-9 “3” reps of:
185 pound Deadlift
95 75 pound Overhead squat

16:55

Changed the weight to 75 only to realize I could move the weight out on the bar with the clamps and get the right width in my hands at the 9 rep round. I also just realized I did a round of 3 also. Not a great time, but it was all I had in the tank. Once I got my hands positioned correctly, the OHS went much better. I will def b able to use the 95 next time.

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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: 01 July 2013 07:18 PM   [ Ignore ]   [ # 35 ]
Terrier
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21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

Scaled DL to 70 KG (155#)
OHS to 40 KG (90#)

I don’t have a lot of experience deadlifting, so I kept the weight down and concentrated on form

10.13

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Mens sana in corpore sano

M/30/70KG

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Posted: 01 July 2013 07:23 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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MON 07012013
Puppies – for time of 10:00
15-12-9 reps of:
55 pound Deadlift
14 pound Overhead squat
WU Various dynamic

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Dawn T

F/52/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 01 July 2013 11:37 PM   [ Ignore ]   [ # 37 ]
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buy in: walk 200 m, run 1 mile, stretch

WOD:

21-15-9 reps of:
90# Deadlift
50# back squat
7:17

cashout:
3 rounds of:
12 chest press, 25# DBs
12 bench dips
15 (per side) standing oblique crunches,10# DB

and

12 push press, 50# barbell
15 box jumps, 18” box
21 bicep curl,  20# barbell
plank with glute raises, 15 per leg

and

run 1 mile

and

abs, 2 rounds of:
20 leg raise/hip raise
20 pilates curl ups
20 forearm plank with alternating hip drops (15 per side)
30 sec headstand with leg drops

stretch

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

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Posted: 02 July 2013 01:36 AM   [ Ignore ]   [ # 38 ]
Puppy Dawg
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First posted WOD (but not my first WOD at all)

warm Up: 10 min Run

WOD:
as many rounds as possible in 12 min
5 HSPU
10 Burpees
25 DU´s

4 Rounds and 6 Burpees

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M/29/1,89m/93kg
Crossfit DOB: February 2012

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Posted: 02 July 2013 07:00 AM   [ Ignore ]   [ # 39 ]
Big Dawg
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7x1 behind the neck Jerk

125, 135, 135, 145, 165, 165, 175

Keeping my thumb wrapped around the bar when it’s behind my neck really jacks up my wrists. The only way I can alleviate that pain is to narrow my grip. However, I feel when I narrow my grip I have to make the bar travel farther upwards to lockout.

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M/34/5’ 10”/182#

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Posted: 02 July 2013 07:19 AM   [ Ignore ]   [ # 40 ]
Mutt
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Warmup

WOD: 21-15-9 reps of:
115# deadlift
45# OHS
Time: 7:26

WOD:
Bike 3000m
35 KB swings sub’d DB swings 25#
Row 1K
20 wall-balls sub’d thrusters @ 15# each hand
Run 800m
30 assisted pull-ups
Time: 24:54

CashOut:
Calf raises 95#:3x10
Arm circuit
Core 15min
Stretch

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F/20/5’11”/155
Crossfit Birthday: 3/15/2013

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Posted: 02 July 2013 09:37 AM   [ Ignore ]   [ # 41 ]
Top Dawg
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Hi Guys,

This was done on Monday, I just ran out of time to post.
12:00 mobility
m- triceps, glutes, adductors,
D- ankles and shoulders

Monday:


20 air squats (hold bottom position for 5-10 seconds)

5 arm circles

5 push ups

10 air squats (hold bottom position for 10-20 seconds)

That was brutal

2 rounds:

1 minute foam roll on VMO

1 minute pigeon stretch

1 minute couch stretch

1 minute down dog

Nice series


Wod:
3 rounds for time
20 burpees
15 push jerk @ 55#
100m shuttle sprint (4x 25m)
M-9:57—-took then breathes after burpees each round, broke the PP 10/5 last rd.
D- 14:28—I need to force her to scale the burpees


Cash Out:
toes to bar on the first minute and double unders on the second every minute on the minute alternate for 20 minutes (pick a mangable repeatable number)

M- 5TtB, 10DU’s—too conservative next time 8-10TtB and 15-20DU
D - 3TtB scaled - 3DU—-too conservative next time 5 TtB scaled and 10DU

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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: 02 July 2013 03:20 PM   [ Ignore ]   [ # 42 ]
Boxer
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@TRIAZRICAN: 60 min bike
285watts
106rpm
23.5 mph avg

4 miles run - 29’32 @ 7’23 pace

@ 100 F brutal

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 02 July 2013 05:36 PM   [ Ignore ]   [ # 43 ]
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Behind the neck Jerk 1-1-1-1-1-1-1

75-85-95-105-115-125-135

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M / 55 / 5’ 7” / 170 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 02 July 2013 08:14 PM   [ Ignore ]   [ # 44 ]
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Did not have access to weights today.  So I did the CFWU.  During the second round of pull-ups, I had quite a bit of pain in my right pecs.  Had to do the rest of the 2nd and 3rd round sans push-ups and pull-ups, but was able to do the dips.

3 rounds/ 15 reps each
squats
push-ups
back extensions (superman)
sit-ups
dips
pull-ups
25# KB swings

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____________________________________________________________

F55/5’7”/140Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 02 July 2013 10:20 PM   [ Ignore ]   [ # 45 ]
Stray Dawg
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WOD: Behind the Neck Push Press 1-1-1-1-1-1-1
50 (110#) - 55 (121#) - 60 (132#) - 62.5 (138#) - 65 (143#) - 67.5 (149#) - 70 (154#)

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M/37/191cm (6’3”)/118 kg (260 lb)

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