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Thursday, July 11th, 2013 - CFT
Posted: 11 July 2013 12:13 PM   [ Ignore ]   [ # 16 ]
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7 RFT

5 Knees-to-Elbows
10 Wall ball shots, 10#
15 Kettle-bell swings, 20#
20 Jump rope

Knees-to-elbows are now knees-to-upper boobs…new PR!!

4# Wall ball shots - I need to get a heavier ball.

25# Kettle-bell swings w/dumbbell

New PR for jump rope - I made it to 14 jumps without tripping!!

Ahhh…it’s the little things that make me happy!  My workout song of the day, “Fight Song” by Methods of Mayhem.
http://www.youtube.com/watch?v=T5YdmmAs_Fo

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Breathe in.  Breathe out.  Move on.

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Posted: 11 July 2013 12:14 PM   [ Ignore ]   [ # 17 ]
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warm-up
BRIEF MOBs
10x (10 good-mornings, 45# & 10 pistol progressions off 15inch platform, alternate legs each rd)

CFSB ME Work 2013 Cycle4 week6
cDL
[9@135;7@185;5@235;3@275 warm-up]
Find current 1RM
1s@ 295/305/315/325/335/345/FAIL,FAIL@355
then…
Attempt 5x3reps @80%1RM as speed work; got 5x3@275
Debrief:
cDL-  Mixed grip only @>300.  Everything felt good up until the FAIL.  Only 70# below my historic 1RM…  So, room for improvement!

10min rest, then…

WOD (MODIFIED from BrandX 7/10/13)
21 dumbbell-burpee-squat-clean-thruster (db-bur-cluster), 20# dbs
200m run
15 db-bur-cluster, 20# dbs
200m run
9 db-bur-cluster, 20# dbs
200m run
TOTAL TIME=11:17 (4:42/3:54/2:41)

$-out
50 t2b: 16/13/12/9

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

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Posted: 11 July 2013 12:23 PM   [ Ignore ]   [ # 18 ]
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Clean & Jerk, Squats, KD swings

Warmup; 12 minutes on the treadmill

Clean & Jerk
1-1-1-1-1-1-1
90-95-100-100-105-105-110

8 sets of the following:
165 lb back squats, 4 reps
35lb DB swings, 8 reps
rest 30 seconds

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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: 11 July 2013 12:54 PM   [ Ignore ]   [ # 19 ]
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Deadlift/OHS, not-quite-pack scaling

21-15-9
100 lb deadlift
22 lb OHS

I am very unsteady with OHS, so I kept it light.  I felt ok with this, so I can try heavier next time.
Time 6:03

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F/32/5’5”/128lbs

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Posted: 11 July 2013 12:54 PM   [ Ignore ]   [ # 20 ]
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MONDAY 130708

Front squat 3-3-3-3-3 reps

135-155-175-185-195(1)

Form broke at 195 so I just did the one rep.

55, 75, 95, 115, 135

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 11 July 2013 12:56 PM   [ Ignore ]   [ # 21 ]
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dynamic stretch
Wod:
Fran
45#Thrusters
Pullups
21-15-9
=8:17 PR
Co:
20 situps

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Posted: 11 July 2013 01:31 PM   [ Ignore ]   [ # 22 ]
Big Dawg
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130711

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 120829.

B/I: HB 3/1x3

Back Squat: 315 (305 from 120829)
Shoulder Press: 135 (125)
Deadlift: 295 (285)

C/O: HB 3/1x3, Rope Ascent

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You are not a beautiful or unique snowflake.

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Posted: 11 July 2013 02:12 PM   [ Ignore ]   [ # 23 ]
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Went to the doc and learned I’ve got walking pneumonia which explains the cough I haven’t shaken for weeks


But I am still able to exercise


Flexibility

1 min banded shoulder
1 min couch stretch
1 min hamstring stretch
2 min bottom of squat
1 min pike stretch

WOD

Crossfit total
Back squat.  (Have spent the last few weeks watching and reading everything Rippetoe has put out on the movement while practicing with a 45 pr 95 lb bar)
95 x 3.  135 x 2.  165 x 1.  175 x 1.  185 x 1.  195 x 1.  Stopped there for form that’s probably a 25 lb pr just on movement improvement

Shoulder press
95 x 5.  115 x 3.  125 x 1. 135 x 1.  145 x 1.  155 x 1.  165 x 1. 170 x 1.  Stopped there

Deadlift
135 x 5
155 x 5
185 x 2
225 x 2
255 x 1
265 x 1
275 x 1
280 x 1
285 x 1
290 x 1.  That’s a pr!

Damn.  This was a good day with pneumonia

J

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 11 July 2013 02:55 PM   [ Ignore ]   [ # 24 ]
Big Dawg
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DB Hell
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Rest as necessary between rounds but remember the score is your total time. The deadlifts are to be suitcase style- meaning DB’s will be at your side. Hang cleans are to be with a full squat. The DB squats will be with the DB’s at your shoulders. You are to hold on to the DB’s the entire time. You drop ‘em- the set is a fail.

20-25-30-35-40

Warmed up with manmakers using 15# dbs

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Posted: 11 July 2013 03:20 PM   [ Ignore ]   [ # 25 ]
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20130711 Thu

“Diane” Pack:
21-15-9
185 pound Deadlift
push-ups bridged on feet

8:13

4/11/13 - 6:44 with 135# deadlifts.  Winning.

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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: 11 July 2013 04:00 PM   [ Ignore ]   [ # 26 ]
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The last time I have a record of doing this was 8-30-12

LAST TIME
BS - 295      
SP - 170
DL - 335

total = 800

THIS TIME
BS - 335
SP - 185
DL - 415

total = 935

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Posted: 11 July 2013 05:01 PM   [ Ignore ]   [ # 27 ]
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Joined  2013-07-01

I saw these on this a few times on this forum, so I thought my daughter and I would give it a shot.
overhead press
box setup
burbees
10-9-8-7-6-5-4-3-2-1
burbees were 5 reps cause well just cause
this was a raise bar to the next level workout. love it !!!!

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 11 July 2013 06:30 PM   [ Ignore ]   [ # 28 ]
Big Dawg
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Total: 395
Last total: 335

PRs for all lifts and am very happy about that. smile

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 11 July 2013 07:42 PM   [ Ignore ]   [ # 29 ]
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5K run:  26:12

5-5-5-5-5 strict press:  75-85-95-105-115(f)

For form and r.o.m.:
30 ring dips
30 ring rows

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Posted: 11 July 2013 08:31 PM   [ Ignore ]   [ # 30 ]
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Joined  2013-05-04

THURSDAY 130711

“CrossFit Total”

Did my WU then
Squat 225
press 125
deadlift 225

Increased squat and deadlift 10 pounds over last time. press was the same.

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