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Monday, September 2nd, 2013 - Row, Deadlifts, Box jumps
Posted: 02 September 2013 04:37 PM   [ Ignore ]   [ # 31 ]
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Shoulder press 1-1-1-1-1 reps  
95-115-135-145-150

Push press 3-3-3-3-3 reps    
115-135-145-150-155

Push Jerk 5-5-5-5-5 reps      
115-125-135-135-135


THEN:

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight – 225# (why split hairs?!)
21 Box jump, 18 inch box

14:59

$O: LONG stretch + foam roller

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

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Posted: 02 September 2013 04:41 PM   [ Ignore ]   [ # 32 ]
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psykeusjr - 02 September 2013 10:54 AM

Just did my first Cross Fit workout. its was fun and hard at the same time.
3 rounds for time
500 meter row
12 rep Dead lift -225lbs
21 box jumps 24 inches

Time: 20:19.5

I need a lot of improvement haha. and need to work on form for Dead lift.

Welcome aboard!

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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: 02 September 2013 04:43 PM   [ Ignore ]   [ # 33 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE)

Burgener WU

WOD - 130825
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups (assisted with green band)
10 Push-ups
15 Squats

Post load and time to comments.

135#, 21:46

All power cleans and a good mix of push and split jerks…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 02 September 2013 05:43 PM   [ Ignore ]   [ # 34 ]
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Warmup

15-12-9
Shoulder press with 15 lbs dumbbells
Pushups
Bench dips

11:57

Second set presses broken 7-5; last two reps of third set undoubtedly poor form

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

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Posted: 02 September 2013 05:45 PM   [ Ignore ]   [ # 35 ]
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Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight= 175
21 Box jump, 20 inch box

13:21

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M/34/5’ 10”/182#

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Posted: 02 September 2013 06:37 PM   [ Ignore ]   [ # 36 ]
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David J H - 02 September 2013 03:11 PM

Monday 130902   10:00 am   93 degrees in garage with cooler on. 

WU: 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 ab-mat sit ups, 15 good-mornings (no pull-ups or dips).
Additional warm up - shoulder stretches and shoulder press warm up 10 reps @ 45 pounds. 

Shoulder press 1 rep @ : 85-95-100-105-110-115-120 PR (+15 pounds from 130428)

Push press     3 reps @ : 100-105-115-125-135-145 PR   (+20 pounds from 130428)

Push Jerk     5 reps @ : 105-115-125-135(4)-135(4)    (+ 20 pounds from 130428)  darn! almost got 5 @ 135

Since I had extra time today I used a 3 minute rest between all sets. This might have helped with the improvements. But I also have been very consistently keeping to my workout schedule the past 4 months. And I am trying to eat healthier foods.
So I have more proof that this stuff works! Even only working out 3 days a week.
After reading other posts It looks like I still have a way to go to catch up to most of you. 

$0:
yard work - lawn mowing & weed trimming for 1 hr

Enjoy your Labor Day


Sweet PR’s congrates!

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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

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Posted: 02 September 2013 06:58 PM   [ Ignore ]   [ # 37 ]
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Hotel WOD


Every 90 seconds for 15 minutes
5 DB Thrusters, 50
5 Pull ups

10 rds

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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: 02 September 2013 07:29 PM   [ Ignore ]   [ # 38 ]
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Smokey - 02 September 2013 04:37 PM

Shoulder press 1-1-1-1-1 reps  
95-115-135-145-150

Push press 3-3-3-3-3 reps    
115-135-145-150-155

Push Jerk 5-5-5-5-5 reps      
115-125-135-135-135


THEN:

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight – 225# (why split hairs?!)
21 Box jump, 18 inch box

14:59

$O: LONG stretch + foam roller

Some ones hitting the extra strength Geritol LOL  You were busy today Smokey. Good work!

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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: 02 September 2013 07:34 PM   [ Ignore ]   [ # 39 ]
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Mike R. - 02 September 2013 04:20 PM

B/I:
cfwu
stretching
ankle & shoulder mobility
5 reps @ 30 lbs of:
shoulder press
push press
push jerk

WOD:
Shoulder press 1-1-1-1-1 reps
50-60-70-80-86(PR) lbs
Push press 3-3-3-3-3 reps
60-70-80-86-86 lbs
Push Jerk 5-5-5-5-5 reps
50-60-70-80-86 lbs

C/O:
stretching

Congrats on the P.R. Mike . Hope to see you get many more.

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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: 02 September 2013 10:11 PM   [ Ignore ]   [ # 40 ]
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Three rounds for time of:
Row 500 meters: (Sub: 500 m run, no rower at home)
12 Deadlifts:3/4 body weight (57,5 kg, all i have)
21 Box jump, 20 inch box

Time: 10:50

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 03 September 2013 02:29 AM   [ Ignore ]   [ # 41 ]
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WU: 10 min run

WOD
Wheighted Pull Ups   5-3-1
20 kg - 25 kg - 30 kg

Wheigted Dips 5-3-1
15 kg - 25 kg - 35 kg

I´m satisfied with my first attempt of wheigthed Pull Ups and Dips, but i felt that i could do more wheigt. Looking forward to next time

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M/29/1,89m/93kg
Crossfit DOB: February 2012

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Posted: 03 September 2013 05:10 AM   [ Ignore ]   [ # 42 ]
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Rest Day.
Family Time.

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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.”
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M 37
5’ 11”
188
CF DOB 2010

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Posted: 03 September 2013 06:03 AM   [ Ignore ]   [ # 43 ]
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Ugh. Back from a great vacation. Did get a few workouts in but nothing tracked.

Here’s the workload for the last 2 days. A mix of Outlaw and CFHQ.

130902 Press, Push, Jerk
Warm up:

5 min AirDyne
5 min DROMs

Strength:
Shoulder press 1-1-1-1-1 reps
145-150-155(f)-155-160(f)
Push press 3-3-3-3-3 reps
145-155-160-165-170
Push Jerk 5-5-5-5-5 reps
155-160-165-170(4)-170(4)

Cool Down
1mi run

Disappointed with the press. 160 was my current max and couldn’t get it. Push press was better as I was getting some decent speed on the bar. Jerks started off well but I was smoked by the 4th set.

—————————————————————————————

130901 HotShots 19
Warm up:

5 min AirDyne
5 min DROMs
Burgener warm-up

BB Gymnastics
12min to find 3RM hang power snatch
115#
12min to find 3RM hang power clean
155#
These could have been heavier. Just ran out of time.

Metcon:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps (scaled to 95#)
7 Strict Pull-ups
Run 400 meters
Time: 43:43

RIP to the HotShots

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 03 September 2013 06:17 AM   [ Ignore ]   [ # 44 ]
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jennmedic - 03 September 2013 05:10 AM

Rest Day.
Family Time.

Enjoy that.

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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: 03 September 2013 06:40 AM   [ Ignore ]   [ # 45 ]
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Ran 3 miles. Tried for 8:00 pace. Time was 24:04. Yuck.

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

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