1 of 4
1
Friday, August 16th, 2013 - TGU, Sotts press
Posted: 15 August 2013 06:04 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9758
Joined  2007-01-08

FRIDAY 130816

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Post time to comments.

Compare to 100830.

 Signature 

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

Profile
 
 
Posted: 15 August 2013 07:12 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14046
Joined  2004-06-18

Big Dawgs
as Rx’d
The Porch:
With a 35 pound barbell, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
Pack:
With a 15-25 pound barbell, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
Puppies:
With a pvc-10 pound barbell, 15-12-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

Profile
 
 
Posted: 15 August 2013 09:47 PM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Morning all.

Remember the first time I heard about the Sots press. Didn’t know what that was.
So I thought I’d post a link to a Burgener video on this lift:
Sots press

Have fun today!
/Patrik

 Signature 

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

Profile
 
 
Posted: 15 August 2013 11:54 PM   [ Ignore ]   [ # 3 ]
Hound
RankRankRankRankRank
Total Posts:  80
Joined  2011-05-02

Backwards Filthy Fifty
Pack
32:42

Day after I did this WOD:
Clean and Jerk
1-1-1-1-1-1-1

30-40-50-60-70-75-80Kg PR

Do all my wods on my own in my back garden, so dont have the luxury of a coach I filmed the last 3 reps to critique my form. I didn’t think it was too bad. Bit wobbly on the front squat @80kg though!
I tried to post the video here to get some feedback but it hasn’t worked :(

Profile
 
 
Posted: 16 August 2013 04:26 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3268
Joined  2006-02-17

Press up to 5x145 then 15x125

Not expecting the current state of play to continue much longer.  The 5 set has at least another 6-8 weeks of straight progress in it before things will need to change somehow.  I really can’t see the 15 set continuing to go up each week for more than another few weeks at the most.  Most likely after that I will need to spend a few weeks on a new load working up to the targeted 15.

Cheers, kempie

 Signature 

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

Profile
 
 
Posted: 16 August 2013 04:54 AM   [ Ignore ]   [ # 5 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

Triple Broad Jump
–10 Attempts to find Max Distance

Hang Clean from below knee + 2 Split Jerk
1, 1, 1, 1, 1, 1
65, 95, 115, 115, 135, 135

Hang Clean from high hang position + 2 Split Jerk
1, 1, 1, 1, 1, 1
95, 95, 115, 115, 135, 135

Glute Ham Raise - Sub’d back extensions on bench
5 x 10

STRICT Pull Up
5 x Max Reps - 10, 10, 8, 6, 10

Dumbell Row
3 x 12 using 55lbs

Banded Rear Delt - 100 Reps

 Signature 

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.

Profile
 
 
Posted: 16 August 2013 05:11 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3089
Joined  2013-07-26

Interesting WOD But I will make it a Rest day.  The wife just Made a Paleo style breakfast of. Sausage , Egg, Kale breakfast bites. It was pretty good and quite filling . The Daughter even liked it and she’s pretty picky when it comes to new things.  grin

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 16 August 2013 05:13 AM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

Anybody else find the sots press difficult? I didn’t do this metcon today, but I tried to sots press in warm up and between some sets of the OLY and found doing the 45# bar difficult. I switched to PVC just to get used to the movement. I can do the behind the neck press for bear complex no problem (standing up) so I guess it has something to do w/ being in the squat position.

 Signature 

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.

Profile
 
 
Posted: 16 August 2013 05:24 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3089
Joined  2013-07-26

I agree with murph99 , The Sots press with Olympic bar was tough for me. I managed 10 last night but with difficulty. Very challenging

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 16 August 2013 05:26 AM   [ Ignore ]   [ # 9 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  998
Joined  2011-02-01

DROMS
FRIDAY 130816

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Time - 18:48

Shoulder and midline smoker!!!

 Signature 

45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

Profile
 
 
Posted: 16 August 2013 05:26 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

@No Coast

Warm-up
400m Run
Group Stretch

Strength
Deadlift (based on 90% of 1RM)
3@70%, 3@80%, 3+@90%
45x10x2, 135x10, 225x6x2, 295-335-380x5

Weighted PU (based on 50% of 1RM)
3@70%, 3@80%, 3+@90%
30-35-40x8

Metcon
10:00
2, 4, 6, 8, 10…
HSPU
Power Snatch, 125#
Result: 68 reps

Then,

4:00 Hip Mobility

 Signature 

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

Profile
 
 
Posted: 16 August 2013 05:29 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3089
Joined  2013-07-26
usafnomad - 16 August 2013 05:26 AM

DROMS
FRIDAY 130816

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Time - 18:48

Shoulder and midline smoker!!!

Of course it would be easy for you!  LOL

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 16 August 2013 05:38 AM   [ Ignore ]   [ # 12 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 11 dips (practicing kipping))

WOD - 130808

Pack
Six rounds for time of:
7 Burpees
7 Knees to elbows

9:07

$O: 800m jog

Early morning session as it’s going to be a busy day.  Got started around 6AM. 

Rounds progressively got slower… Burpees kick my butt and so do KTEs… I have gotten better with these and can even sometimes get my toes to hit the bar…

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 16 August 2013 06:13 AM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3268
Joined  2006-02-17

Metcon a couple of hours later

For time
Row 1000m
30 thrusters, 110lb

6:21 - row in 3:39, rower moved out of the way and on the bar by 3:54, thrusters 10, 10, 6f, 4

This format is a keeper, have an idea or two to tweak it over the coming months beyond faster or heavier but that too!

Cheers, kempie

 Signature 

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

Profile
 
 
Posted: 16 August 2013 06:46 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
“Sharks and Minnows” 3 rounds

Strength and Skill:
Front Squat 70% 2x5 (3-1-1 tempo) @245
GHD sit-ups 20x5

WOD:
4 min AMRAP 3 cycles
10 push-ups
8 pistols
6 kb swings 70#

score: 120, 109, 106= 335 reps

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 16 August 2013 07:17 AM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1505
Joined  2009-06-24

Back Squats (Smolov W2D3); KBS, Pullups

Before: s/m

Back Squats
135x5, 185x3, 205x2
8x4@230 2:00 rest (80%+5)
Whew.

2 RFT 12:00 cap
21-15-9
KBS 1.5 pood
Pullups green band
10:47

 Signature 

The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

Profile
 
 
   
1 of 4
1