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Monday, August 19th, 2013 - Rest Day
Posted: 19 August 2013 09:02 AM   [ Ignore ]   [ # 16 ]
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Clean and jerk

Warmup (3 rounds of: 10 sit-ups, 10 supermans, 10 air squats, 10 pull-ups, (-55 kg), 10 dips (-55 kg))

WOD
Clean and jerk 1-1-1-1-1-1-1
In kg: 30-35-40-45-47.5-50-52.5(PR)

PR up from 45 kg. All jerks were split jerk.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 19 August 2013 09:25 AM   [ Ignore ]   [ # 17 ]
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Warm Up

500 m row


“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:39 new PR
Old time 20:21

Back Squat 5x3

225-245-260-275-295

Cash Out
Front Squat 5x5
185

20 min heavy bag work.

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 19 August 2013 09:45 AM   [ Ignore ]   [ # 18 ]
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jennmedic - 19 August 2013 09:25 AM

Warm Up

500 m row


“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:39 new PR
Old time 20:21

Back Squat 5x3

225-245-260-275-295

Cash Out
Front Squat 5x5
185

20 min heavy bag work.

Done.

Big numbers jennmedic ! Nice job!

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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: 19 August 2013 10:24 AM   [ Ignore ]   [ # 19 ]
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Back Squat 3-3-3-3-3 reps

135-155-175-155-155

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M/40/5’4”/137

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Posted: 19 August 2013 10:33 AM   [ Ignore ]   [ # 20 ]
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4 Week Mass Building Programme
Week2

Front Squat 5RM
58.5kg PR
3 x 15 @75% of 5RM
43.5kg (10,5), 42.5kg (10,5), 42.5kg (11,4)

4 x 20 Lunges w/Barbell on back
20kg

5 x 3 Box Jumps
28”,29.5”,31”,29.5”,29.5”

4 rounds of leg blasters (10 air squats,10 lunges,10 squat jumps,10 jumping lunges), no rest between rounds
Very, very ugly and had to rest, nearly brought me to tears!

Legs are fire-jelly, not looking forward to walking tomorrow!

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 19 August 2013 10:47 AM   [ Ignore ]   [ # 21 ]
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Friday 130816

Pack:
With a 25 pound barbell, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

18:51

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

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Posted: 19 August 2013 11:06 AM   [ Ignore ]   [ # 22 ]
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130817

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 120112

185-205-225-225-225

Last time 120112: 185-205-225-225-225

First time doing back squats since tweaking my back early July, so didn’t want to try to go heavier.  Felt good.

Finished with 100 DUs for time: 1:50.  Finished 50 unbroken in about 30 seconds, had 69 under a minute, then took over 50 seconds to get the last 31.  Shoulder fatigue is the limiting factor.

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M 52/5’10”/180

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Posted: 19 August 2013 11:59 AM   [ Ignore ]   [ # 23 ]
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130819 3-Position Snatch & Clean
Warm up:

3 min jump rope
5 min DROMs
Burgener warm up

BB Gymnastics
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 19 August 2013 12:13 PM   [ Ignore ]   [ # 24 ]
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Back Squat 3-3-3-3-3 reps

225-245-265-275(2)-255

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 19 August 2013 12:14 PM   [ Ignore ]   [ # 25 ]
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double unders/pullups/C&J/pushups

As many rounds as possible in 23 minutes:
30 double unders
10 pullups
5 clean and jerk, 70 lbs
20 pushups

I think I did 3 rounds.

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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: 19 August 2013 12:43 PM   [ Ignore ]   [ # 26 ]
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TGU, Sotts press
Pack:
With a 18 pound barbell, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
11:31
Kyla, 12 lbs., 11:32

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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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Posted: 19 August 2013 01:11 PM   [ Ignore ]   [ # 27 ]
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“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

As Rx, Time - 29:13. Ugh!

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 19 August 2013 02:05 PM   [ Ignore ]   [ # 28 ]
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20130819 Mon

“Annie” Almost Pack:
50 Pull ups - Sub’d 75# push press, no pull up bar.  20-8-7-7-8
50 Push ups - 5 sets of 10, arms smoked after presses
50 Abmat Sit ups - 20-15-10-5
50 Squats 25-15-10
15:30

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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: 19 August 2013 02:21 PM   [ Ignore ]   [ # 29 ]
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5:30 AM rowing, lots of work on the square, Yuck!

Programming by Connor Martin
@1:00pm

Buy in:
500m row
1:00 couch stretch
1:00 pigeon
30 PVC pass throughs
1:00 banded shoulder stretching
1:00 rolling on pecs traps and scaps
200m run

Wod:
5 rounds
2:00 max row for calories
Rest 1:00

Darla - 27-28-28-29-30
Margaret - 29-30-31-29-23

Cash out:
3x 200m run

Margaret - :56.90,  :59.56,  :56.53
went over to the track after the row
rested by walking the rest of the way around.

didn’t get Darla’s numbers

Weightlifting to go tonight @ Roots Weightlifting Club
So in Weightlifting class tonight @5:30

after about 1/2hour of w/u

5x3 high hang snatch in pounds
33-43-53-63-73x1 missed the second lift foreward rules of te games were that you had to stop if you missed or couldn’t bring it down under control, no dropping.
then:
3x3 high hang snatch @73#

3x through @73#
halting snatch
ryan calling the changes
break, knee, above the knee, hip, stand, above the knee, below the knee, hover, down.

this was brutal

Pausing front squat 3 second pause
5@33#
5x3 ascending
63-83-103-113-123

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 19 August 2013 02:22 PM   [ Ignore ]   [ # 30 ]
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swedfalcon - 19 August 2013 09:02 AM

Clean and jerk

Warmup (3 rounds of: 10 sit-ups, 10 supermans, 10 air squats, 10 pull-ups, (-55 kg), 10 dips (-55 kg))

WOD
Clean and jerk 1-1-1-1-1-1-1
In kg: 30-35-40-45-47.5-50-52.5(PR)

PR up from 45 kg. All jerks were split jerk.

Sweet PR congratulations

Split jerking is the way to go.

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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