2 of 3
2
Friday, July 12th, 2013 - Squat Clean and Jerk
Posted: 12 July 2013 10:20 AM   [ Ignore ]   [ # 16 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  264
Joined  2009-07-02

dynamic stretch
shrugs 1x10
pull- floor 3x1
power clean 5x3
co:
300 yd farmers carry
20# db=6:17

Profile
 
 
Posted: 12 July 2013 10:49 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4715
Joined  2007-11-13

warm-up
3-2-1-go

CFSB ME Work 2013 Cycle4 week6
BS
[9@45;9@95;7@135;5@165;3@185;2@205 warm-up]
Find current 1RM
1s@ 225/235/245/255/265/275/280
then…
Attempt 5x3reps @80% 1RM as speed work; got 5x3@225
Debrief:
BS- ALL BELTED.  Felt pretty good.

10min rest, then…

WOD (from BrandX 7/11/13)
3min max reps double-under=170 (last time=157)
2min REST
2min max box jumps, 24inch=43, all step downs (last time=45)
2min RES
1min max pull-ups=25

 Signature 

45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

Profile
 
 
Posted: 12 July 2013 11:57 AM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

TUESDAY 130709

“Diane”

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

7:03

Feet at head level.  Focused on form for both the deadlifts and HSPU which slowed me down a little.

Compare to 130410.

6:20

 Signature 

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

Profile
 
 
Posted: 12 July 2013 01:09 PM   [ Ignore ]   [ # 19 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  515
Joined  2012-07-02

FRI 07122013 Squat Clean & Jerk
Puppies for time of 12:45
45-pound Squat Clean and Jerk, 30 reps

UGH every one of these was a struggle.  But done and done!

cheese

 Signature 

Dawn T

F/53/5’6”/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

Profile
 
 
Posted: 12 July 2013 01:33 PM   [ Ignore ]   [ # 20 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Still on vacation and snatching with mirrors. grin

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Hang Power Snatch (45/5)2

Snatch
95/5,100/4,105/3,115/2
95/5,100/4,105/3,115/2

Clean & Jerk
120/3,130/2,140/2
120/3,130/2,140/2

Snatch Pull
(135/3)2, (150/2)2, (165/1)2

Back Squat
205/4,205/4,205/4,205/4,205/4

Just rucking on the beach for conditioning this week.

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
Posted: 12 July 2013 02:03 PM   [ Ignore ]   [ # 21 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  87
Joined  2013-05-14

130712

Puppies:
65# Squat Clean and Jerk, 30 reps

Time: 11:25

 Signature 

“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

Profile
 
 
Posted: 12 July 2013 02:38 PM   [ Ignore ]   [ # 22 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  197
Joined  2013-01-04

b/i:
cfwu
stretching
ankle & shoulder mobility
squat clean & jerk x5, 30 lbs

WOD:
66 lb Squat Clean and Jerk, 30 reps
Time: 13:28

c/o:
stretching

 Signature 

M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

Profile
 
 
Posted: 12 July 2013 03:02 PM   [ Ignore ]   [ # 23 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  635
Joined  2011-10-24

WU
500 m row, kb, forward/back rolls

Shoulder Press
30x14/75x5/85x5/92.5x5
10-7-4 @ 70 pounds

WOD

FRIDAY 130712

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Pack
Men - 135

Time
13:08

* Dropping the bar was not an option - lowering every rep
* Probably should have gone lighter - 115-120 pounds

$O
500m row
Stretching: left/right side split, pancake split - 5 min each

 Signature 

M/47/5’10”/162

Profile
 
 
Posted: 12 July 2013 03:22 PM   [ Ignore ]   [ # 24 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  313
Joined  2013-02-23

Friday 130712 5:10 am start

WU:  3 rounds of:  Sam stretch, 15 pvc ohs, 15 abmat sit ups, 15 goodmornings w 45# bar, 12 pull ups, 12 dips

WOD: 
155 pound Squat Clean and Jerk, 30 reps   - Scaled to 105 pounds.

Time = 10:19

Tried doing pack level at 135 pounds, did three reps and it felt too heavy.  Dropped weight to 105 and restarted clock.  Broken into sets 5-5-5-3-2-3-3-4 . A couple of reps didn’t get down into full squat but still felt tough.  I felt kinda tired during warm up, long week and not enough sleep.  At least I worked out, felt good after a while but now I’m feeling tired.  Tomorrow I’ll try to get extra sleep if the kids will let me.  sleep

 Signature 

M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 12 July 2013 04:40 PM   [ Ignore ]   [ # 25 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

Travel WODs

6 days ago
Rest

5 days ago
“Bodyweight Fran”
21-15-9
Pull-ups
Burpees
4:58

4 days ago
3 Rounds for time of:
10 Handstand push-ups
Bear crawl, 30m
Standing broad jumps, 30m
6:32

3 days ago
50-40-30-20-10 Rep rounds of:
Walking lunge
Push-ups
12:37 i suck at push-ups

2 days ago
20 Rounds for time of:
run 60m
2m Wall climb over, 1 rep
7:56

Yesterday
Rest

Today Im back
CFSB
Front Squat. Week 3
3x 74kg / 163lb

High rep high bar back squat. Week 1
54kg / 119lb (50% 1 RM) x30 shut it down too lite.

Crossfit Games 2008 final event
Pack
135 pound Squat Clean and Jerk, 30 reps
7:34

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 12 July 2013 05:22 PM   [ Ignore ]   [ # 26 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  166
Joined  2011-07-22

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) Thrusters, 25#
Sumo deadlift high-pull, 75 45 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) burpees

87+65+53= 205

 Signature 

M/37/5’7”/220—>206

Profile
 
 
Posted: 12 July 2013 06:18 PM   [ Ignore ]   [ # 27 ]
Mutt
RankRankRank
Total Posts:  44
Joined  2013-07-01

5 rounds of 10 reps
clean and press.
Lunges.
First time doing lunges. Those suck!

 Signature 

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

Profile
 
 
Posted: 12 July 2013 06:48 PM   [ Ignore ]   [ # 28 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  769
Joined  2009-06-02

4 miles run - 29’40 @7’20 pace

 Signature 

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)

Profile
 
 
Posted: 12 July 2013 07:19 PM   [ Ignore ]   [ # 29 ]
Mutt
RankRankRank
Total Posts:  45
Joined  2013-05-04

FRIDAY 130712

155 pound Squat Clean and Jerk, 30 reps

buttercup scaling- 65 pounds 4x5 so 20 reps after WU

This smoked my lower back. After that did a few rows since I had the bar out already.

Profile
 
 
Posted: 12 July 2013 08:30 PM   [ Ignore ]   [ # 30 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  411
Joined  2010-12-28

130709

“Diane”

Puppies - :(
15-12-9
95-135 pound Deadlift 135#
Bridged Handstand push-ups on feet - after 1st round + 1st 5 of 2nd round, had to bridge on knees

5:33

 Signature 

CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

Profile
 
 
   
2 of 3
2