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130731 - Wednesday, July 31st, 2013 - Press
Posted: 30 July 2013 04:43 PM   [ Ignore ]
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WEDNESDAY 130731

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Compare to 120501.

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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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 30 July 2013 06:10 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs - Pack - Puppies
Every one do the WOD as rx’d today!

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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: 31 July 2013 03:39 AM   [ Ignore ]   [ # 2 ]
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Scaled to Porch:
Three rounds for time of:
115 pound Hang power clean, 15 reps
15 Burpees

6:55

The good news from taking almost three weeks off is that I now have lots of WOD’s planned out since I am more than two weeks behind the main site. The bad news is that it ABSOLUTELY KILLED my overall fitness. I cannot believe how much I lost in 2.5 weeks. I would estimate it set me back a solid 3 to 4 months of progress.

$ out - 30 minutes on the elliptical machine.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 31 July 2013 04:40 AM   [ Ignore ]   [ # 3 ]
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Shoulder press 5-5-5-5-5

115-135-155x1f-135-145x4f

Previous PR was 155, so I went down a bit.  Just wasn’t feeling it today.

Cash out: max reps @ 95#. 11 reps.

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M/33/5’11”/245#

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Posted: 31 July 2013 05:14 AM   [ Ignore ]   [ # 4 ]
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July 31, 2013

Dead Lifts 1-1-1-1-1-1-1

Warm up

Dead Lifts 255-275-275-285-295-305-310

Cumulative - 2000 lbs (PB)

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 31 July 2013 05:34 AM   [ Ignore ]   [ # 5 ]
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Elliptical   30 min. 12.5 mph pace levels 3-4-5   6.2 miles.  3 min cool down. 33:00 6.7 miles total.    Deadlifts ( kilos converted to pounds ) 88 x 10, 132 x 10, 176 x 5,  220 x 10,  242 x 8,  264 x 6 , 286 x 4,  308 x 3,  330 x 1.  Great way to start the day.                                                                                                                                                                                                                                                                            Looked at todays WOD and decided I had enough time and energy left to give it a go.                          130731   shoulder presses 5-5-5-5-5           All sets Cleaned from floor.    Warm up 88 x 5,  110 x 5, 132 x 5, 143 x 5, 154 x 5, 165 x 5.  All out effort on last set but resisted urge to push press.      Have a great day all

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 31 July 2013 05:53 AM   [ Ignore ]   [ # 6 ]
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Snatch
3 x 3 @ 70%, 2 x 3 @ 75%, 2 x 2 @ 80%, 2 x 2 @ 85%, 1 x 1 @ 87.5%, 2 x 1 @ 90%
115lbs – 3, 3, 3; 125lbs – 3, 3; 140lbs – 2, 2; 150lbs – 2, 2; 155lbs – 1; 160lbs – 1, 1

Squat
5 x 3 @ 85%
285lbs – 5 x 3

Press
6 x 5 @ 70%
115lbs – 6 x 5

WOD:
3 Rounds For Time
Run 800m
3 Rope Climbs (sub’d 5 towel pull ups and 5 knees to elbow for each rope climb)
10 Ring Dips

Time – 19:55

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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: 31 July 2013 06:24 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
3x: 200m Row, 10 Squat, 10 Push-up, 10 Straight-leg Sit-up
Group Stretch

WOD
CrossFit Total
1 RM Back Squat, 355
1 RM Shoulder Press, 175
1 RM Deadlift, 445
Total: 975

Session:
BS: 75x8, 95x8, 135x8, 185x6, 225x6, 275x3, 315x2, 335-355-365(f)
SP: 45x8, 75x6, 95x6, 135x3, 165-175-185(f)
DL: 135x8, 185x6, 225x6, 275x6, 315x3, 365x2, 425-445-X

Then,

3x
5 HSPU
10 T2B
15 Ball Slam, 40#
Time: 5:03

Cool Down...200m Walk

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 31 July 2013 06:31 AM   [ Ignore ]   [ # 8 ]
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Outlaw Way: muscle snatch/c&j

Tuesday
5 rounds Cindy
Karen - 6 min ???
Elaine - 10:10 w/black band pull up

*helping E keep good form, my time off

Wednesday
BBG

1) 3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30
45-55-65

2) 7X2 Snatch from worst position – heavy but perfect, rest 60 sec.
full squat: 3@45, 2@55, 1@65(F)
power: 65

*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk – heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)
power: 85-95-95-95
hang: 85

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 31 July 2013 07:03 AM   [ Ignore ]   [ # 9 ]
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WU:
barbell skills

O-lifting:
Clean + Jerk (3+1) 175, 185, 195x2, 205x2
Clean Pull 255x3x2, 275x3x2
Front Squat (from the floor) 245x4x5

Gymnastics:
Dragon Flag holds :15 sec x6 (EMOTM)
windshield wipers 15x4
ring flys 5x6 (EMOTM)

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M 31/6’0”/209 lbs.

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Posted: 31 July 2013 08:17 AM   [ Ignore ]   [ # 10 ]
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2k row
8:37

3RFT
10 DL 225#
10 Pullups
10 T2B
10 Pushups
10 Double Unders

9:40

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 31 July 2013 08:42 AM   [ Ignore ]   [ # 11 ]
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5 RFT:
5 Bench Press, 205#
5 Deadlift, 205#

5:57

Last rep of BP, I got stuck under the bar.  Had to wait about 30 seconds or so for someone to spot me up and then I finished the DL.  Seems like I expended a lot of energy trying to get the bar back up off my chest, so when I was done I didn’t have any more gas for shoulder press.  I’ll make it up tomorrow.

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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: 31 July 2013 09:40 AM   [ Ignore ]   [ # 12 ]
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10 rounds
Row 270m in 1 min or less
Rest 1 minute

All rows managed in 55 secs or less

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 31 July 2013 10:42 AM   [ Ignore ]   [ # 13 ]
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jg823 - 31 July 2013 08:42 AM

Last rep of BP, I got stuck under the bar.  Had to wait about 30 seconds or so for someone to spot me up and then I finished the DL.  Seems like I expended a lot of energy trying to get the bar back up off my chest, so when I was done I didn’t have any more gas for shoulder press.  I’ll make it up tomorrow.

Heh, Got video of that?

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Posted: 31 July 2013 10:49 AM   [ Ignore ]   [ # 14 ]
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Sunday 130728

Pack:
Row 1 K 100 SDHP
Five rounds of:
25 Pull-ups
95 pound Push jerk, 7 reps

21:04

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

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Posted: 31 July 2013 11:10 AM   [ Ignore ]   [ # 15 ]
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Afternoon
10 rounds
Sprint up 4.5 stories in bunker pants / boots
Walk down

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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