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Wednesday, July 3rd, 2013 - CTB pull-ups, Box jump, GHD
Posted: 03 July 2013 11:36 AM   [ Ignore ]   [ # 16 ]
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Haven’t posted for a while. Last 3days: 3 WODs
Behind the neck jerk:
40-50-55-60-70-80-85kg (fail)


Pack
Run 800meters
50 Kettlebell swings, 1.5 pood
100 SDHP 45lb
40 Wall ball shots, 20 pound ball
Run 800 meters
30 Pull-ups
33:16. This was the first ever WOD where I met Pukie. Not nice.


Today:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up
Box jump, 20-24 inch box
Sit-up
11:45.

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Posted: 03 July 2013 12:15 PM   [ Ignore ]   [ # 17 ]
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Work Chipper

For Time:
Stairs to roof
25 Burpees
50 lb push press, 35 reps
30 lb DB swings, 35 reps
35 Sit-ups
35 back extensions
35 double unders
25 Pull-ups
20 Handstand push-up progressions

me & Casey 21:18
Gus 22:54

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 03 July 2013 12:41 PM   [ Ignore ]   [ # 18 ]
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Big Dawg-ish - I played around with this a little bit.  I can’t do pull-ups, much less chest-to-bar pull-ups, so I subbed knees-to-elbows.  Also, not sure if you’d still call them GHD sit-ups - I used my weight bench set at a decline and anchored my feet/lower legs.  My legs were always bent in a sitting position, but I was able to go down at a decline and do sit-ups that way.  Stupid me did not think of all of the ab-work involved by adding knees-to-elbows and let me just say…my abs are sore!!  VERY proud to say I did ALL reps of box jumps without having to stop and take a breather - used a 12” box, it’s the highest I have and yes, I know…I need to fix that!  smile

10-9-8-7-6-5-4-3-2-1

Knees to Elbows
12” Box Jumps
GHD Sit-ups

Time - 10:57

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Breathe in.  Breathe out.  Move on.

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Posted: 03 July 2013 01:49 PM   [ Ignore ]   [ # 19 ]
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WU: Yes

Pack
21-15-9 reps of:
185 pound Deadlift (12,7,3) - (10,5)
95 pound Overhead squat - all unbroken

12:28
Would be happy with a time closer to 10, but DLs need improvement. I guess I still worry a lot about injuring lower back.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 03 July 2013 02:25 PM   [ Ignore ]   [ # 20 ]
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Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Box jump, 20 inch box
Sit-up (Abmat, Unanchored, Hands at sides)

10:28

All Triplets unbroken, Reps 4 to 1 Unbroken

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M/48/5’ 11”/220#

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Posted: 03 July 2013 02:37 PM   [ Ignore ]   [ # 21 ]
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130703
Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Box jump, 24 inch box
Sit-up

B/I: 1.5 mile run

As Rx’d: 9:22

C/O: HB 3/1x3

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You are not a beautiful or unique snowflake.

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Posted: 03 July 2013 03:35 PM   [ Ignore ]   [ # 22 ]
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Bike/Bike/Bike
60 min bike
296 watts
108 rpm
23.9 mph

WOD#2
For time:
Bike 3000 meters
75 Kettlebell swings, 1 pood
Row 1000 meters
60 Wall ball shots, 15 pound ball
Run 800 meters
45 Pull-ups
Time - 26’48

WOD#3
Pack
Five rounds for time of:
185# pound Deadlift, 5 reps
25 Sit-ups
Time - 7’49

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

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

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 03 July 2013 04:06 PM   [ Ignore ]   [ # 23 ]
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CFSB
Low Bar Back Squat. Week 4.
3x 101.5kg / 224lb.

Big Dawgs:
as Rx’d
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
10:48

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M 29 178cm 80kg

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Posted: 03 July 2013 04:29 PM   [ Ignore ]   [ # 24 ]
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Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders (no rope here- sub tuck jumps)

5 rounds + 5 burpees

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F/32/5’5”/128lbs

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Posted: 03 July 2013 04:34 PM   [ Ignore ]   [ # 25 ]
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20130703 Wed

7x1 behind the neck jerk

65-75-85-95-105-115-125
First time doing these, worked form.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 03 July 2013 04:43 PM   [ Ignore ]   [ # 26 ]
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130703

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Post time to comments.

Compare to 120415.

Had to severely modify to deal with lower back injury.  I did pullups, one legged squats, pushups.  Time: 8:55

Last time Pack scaling with the jumps and situps: 8:23

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M 52/5’10”/180

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Posted: 03 July 2013 04:45 PM   [ Ignore ]   [ # 27 ]
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Warm-up: Deadhang pull-up work (5), then three rounds of 30s Sampsons + 10x burpees + 15x declined sit-ups + 15x elevated beginner pull-ups

WOD: one-rep max of push jerk. I did 135-165-185-205(f)-205(f)-195(f)-195(f). I am almost positive that I could have gotten then 195 if I hadn’t pushed for 205 first. Slightly disappointed to be 20lbs below my pr here, but since I haven’t done much strength work, I can’t be too unhappy, ESP since my metcons are showing significant improvement.

I should note that the prescribed WOD was behind-the-neck jerk, but I chose to stick to standard push jerk to avoid risks to the shoulder I injured doing heavy push jerks.

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32/M/5’11”/240

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

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 03 July 2013 05:02 PM   [ Ignore ]   [ # 28 ]
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usafnomad - 03 July 2013 08:08 AM

DROMS

WEDNESDAY 130703

Anyone have experience with medial collateral ligament injury?
- A few weeks ago, when I was coming down stairs I noticed what felt like a rubber band (on the medial side of my kneecap) rubbing across the joint.  Sensation isn’t painful per se, but annoying and worrisome.  Full disclosure - same knee has undergone ACL reconstruction as well as torn meniscus removal x 2)  ANy insight is greatly appreciated.

I tore my MCL 5 years ago in a skiing accident, but it wasn’t a complete tear.  I didn’t experience any kind of feeling like you describe though.  All I really felt was pain when I put pressure on it in a rotational kind of way (like stand on one leg, knee slightly bent, and rotate upper body).  Since the tear was not complete, I didn’t have surgery (unlike ACL, MCL gets blood flow and can actually heal).  I imagine a complete tear could feel different though, but I would think it would still hurt.  Also, I had a pretty severe trauma to tear mine.  It seems weird to me that you could have a complete tear without some type of trauma to the knee.  By no means an expert though.  Good luck.

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M 52/5’10”/180

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Posted: 03 July 2013 05:06 PM   [ Ignore ]   [ # 29 ]
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15-12-9 reps of:
115 pound Deadlift
65 pound Overhead squat

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M/40/5’4”/137

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Posted: 03 July 2013 05:13 PM   [ Ignore ]   [ # 30 ]
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Bike, KB Swings, Row, Wall ball, Run, Pull-ups

Pack
Bike 3000 meters (Precor - resistance set to 10 of 25)
50 Kettlebell swings, 1.5 pood (sub 55 lb DB)
Row 1000 meters
40 Wall ball shots, 20 pound ball
Run 800 meters
30 Pull-ups

25:05

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M / 56 / 5’ 7” / 180 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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