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Sunday, September 1st, 2013 - Press, Push press, Push Jerk
Posted: 01 September 2013 12:32 PM   [ Ignore ]   [ # 16 ]
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MONDAY 130826

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

Post loads to comments.

55x5 (35,45,55,60[4])
65x3 (70[2], 65)
80x1 (80, 85[f]) on the last one - chin touched the bar but could not pull it above

x3 is a 10lbs PR since 12/2012.
No records of having tried x1 and x5, so it’s a “base line”.

$O
One arm push up progressions (10 each)
5min accumulated wall handstand (2x2.5min)

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M/46/5’10”/155

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Posted: 01 September 2013 01:38 PM   [ Ignore ]   [ # 17 ]
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WU
3x(Samson stretch (20sec/side), 10 shoulder dislocates, 10 OHS w/PVC, 12 dips)

Pull up improvement per GD
3 max sets with green band (3-5 mins rest)
14-12-12

WOD - 130824
Complete as many rounds as possible in 12 minutes of:
5 Sit-ups
7 Back extensions
65 pound Overhead squat, 9 reps

6 rounds even

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 01 September 2013 01:40 PM   [ Ignore ]   [ # 18 ]
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 145-10-155-160-165
PP 155-160-165-170-185
SP 170-185-190x3-185-170

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M/47/5’ 11”/210#

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Posted: 01 September 2013 01:55 PM   [ Ignore ]   [ # 19 ]
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3x (Burgener warm up, 15 GHD sit ups, 15 GHD back extensions)

Strength:
DL kg: 10x60, 5x80, 5x100, 5x110, 5x120, 5x130
DL 10x110kg

Metcon <10: Jackie
1000m row,
50 thrusters 20kg,
30 pull ups
Time: 8:35

Skills: max handstand hold back to wall - 55 secs, max L-sit hold on dip bars - 21 secs

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M/47/80kg

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Posted: 01 September 2013 03:08 PM   [ Ignore ]   [ # 20 ]
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“Hotshots 19”

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Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

30:49

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M/56/5’10”/220

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

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Posted: 01 September 2013 03:49 PM   [ Ignore ]   [ # 21 ]
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OPG57 - 01 September 2013 05:46 AM

Restday,  5 Scheduled WOD days in a row ? Wow!

I took a rest day today, too.
I’ll make up today’s WOD tomorrow. I can’t wait!

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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: 01 September 2013 03:50 PM   [ Ignore ]   [ # 22 ]
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TEG368 - 01 September 2013 11:36 AM

130901
WU
3 rounds of:
30 squats
50 jumping jacks
400 meter run easy pace

10 rounds with a 2 minute rest in between, of 400 meter run:

1:21
1:20
1:22
1:26
1:26
1:27
1:29
1:29
1:32
1:31

Felt good to run on a track.  Have to work on getting those numbers down in the later rounds.

Good job!

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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: 01 September 2013 03:51 PM   [ Ignore ]   [ # 23 ]
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Magnus - 01 September 2013 11:55 AM

Shoulder press 1-1-1-1-1 reps
40 - 45 - 45 - 45 - 45

Push press 3-3-3-3-3 reps
55 - 50 - 55 - 55 - 55

Push Jerk 5-5-5-5-5 reps
40 - 45 - 40 - 40 - 40

My shoulders are absolutely useless; dont know if its a lack of strenght or technique, altough i suspect its a fair combination of both…

Don’t sweat it… in a couple of months you will be shocked at how much more weight you can push for this WOD. 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: 01 September 2013 03:55 PM   [ Ignore ]   [ # 24 ]
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LBBS c2w2 5x92.5kg

Press 1-1-1-1-1
Push press 3-3-3-3-3

Push jerk (full squat) 5-5-5-5-5
Kilos: 20-30-40-50-60
Had trouble landing feet straight

130428: SP 59 - PP 74(PR) - PJ 69kg

mwod last nite 45 mins, 2-5min of each:
Lacrossball: top of trap, shin, forearm, glute/hip, rotator cuff
Voodoo band: Knee, high hamstring

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Posted: 01 September 2013 04:46 PM   [ Ignore ]   [ # 25 ]
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Half hour ish of ultimate frisbee

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Crossfit birthday: May 25, 2011
F/26/5’2”/110

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Posted: 01 September 2013 05:41 PM   [ Ignore ]   [ # 26 ]
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Glorybelle - 01 September 2013 03:50 PM
TEG368 - 01 September 2013 11:36 AM

130901
WU
3 rounds of:
30 squats
50 jumping jacks
400 meter run easy pace

10 rounds with a 2 minute rest in between, of 400 meter run:

1:21
1:20
1:22
1:26
1:26
1:27
1:29
1:29
1:32
1:31

Felt good to run on a track.  Have to work on getting those numbers down in the later rounds.

Good job!

Thanks Glorybelle

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 01 September 2013 06:33 PM   [ Ignore ]   [ # 27 ]
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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press 105-115-115-125-130
Push press 105-115-115-125-125
Push Jerk 115-115-115-125-125

Still working on form. However, this is more than I have ever pushed before!

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Posted: 01 September 2013 06:50 PM   [ Ignore ]   [ # 28 ]
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POSE work
3x static foot switches/100m run
3x 40 ball of foot jump ropes/100m run
3x 20reps wall facing drill/100m run
3:00 lax on foot and calf stretches
3:00 continuous jump rope

2:00 down dog
2:00 couch stretch
5x;30sec OHS hold bottom of the squat @ 15kg bar

Weightlifting:
snatch balance to an easy fast triple
15-25-35-37kgx2
PP to a moderate triple
15-25-35-40-45kg

WOD:
buy in untimed
4->1
strict pull-up
no kip Toes to bar
perfect push-ups
then
AMRAP 10
100m run
12 KBS @16kg
12 KB thruster @ 16kg - six each arm switch as needed
12 Wall ball @ 14#/9’ish
2 rds + run+12+11

Cash out
5 rounds
5 squat jumps
5 GHD sit-ups

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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: 01 September 2013 07:17 PM   [ Ignore ]   [ # 29 ]
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Glorybelle - 01 September 2013 03:49 PM
OPG57 - 01 September 2013 05:46 AM

Restday,  5 Scheduled WOD days in a row ? Wow!

I took a rest day today, too.
I’ll make up today’s WOD tomorrow. I can’t wait!

Smart Girl wink Rest days are key to physical progress and Injury prevention.IMHO grin  Enjoy the workout after your half marathon warm up LOL

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 01 September 2013 07:21 PM   [ Ignore ]   [ # 30 ]
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Smokey - 01 September 2013 03:08 PM

“Hotshots 19”

Pack
Four rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

30:49

Good job old timer LOL I wish we had some of that Calgary weather here right now

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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