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Monday, September 9th, 2013 - Dbell hang squat clean, HSPU
Posted: 09 September 2013 10:32 AM   [ Ignore ]   [ # 31 ]
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4 mile run warm up
WOD 8:08
used 65# barbell for HSCs
heels hooked on fence for HSPU

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 09 September 2013 11:04 AM   [ Ignore ]   [ # 32 ]
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Glorybelle - 09 September 2013 10:32 AM

4 mile run warm up
WOD 8:08
used 65# barbell for HSCs
heels hooked on fence for HSPU

Well done as usual grin Only a 4 mile warmup? shame No short cuts allowed LOL

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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

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Posted: 09 September 2013 11:04 AM   [ Ignore ]   [ # 33 ]
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Taking a very overdue rest day!

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 09 September 2013 11:05 AM   [ Ignore ]   [ # 34 ]
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Warm Up


Pack
21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups

5:39

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
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188
CF DOB 2010

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Posted: 09 September 2013 11:48 AM   [ Ignore ]   [ # 35 ]
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130907

Pack:
“Barbara lite” - HIGHLY MODIFIED
Five rounds, each for time of:
10 Pull-ups Subbed sit ups
20 Push-ups Subbed squats
30 Sit-ups
40 Squats
Rest precisely three 2.5ish minutes between each round. Post time for each of five rounds to comments

Compare to 121114

I’ve been nursing what I assume is tendonitis in my left elbow for about a week now - haven’t done any pull-ups or anything requiring a grip.  It still feels aggravated so I’m giving up pushing for the next week as well.  That doesn’t leave much - I guess it’s going to be a squats and abs week.

Times: 2:30-2:31-2:30-2:15??-2:25

No real comparison to 121114.  Rds 4 and 5 I focused on transitioning between exercises a little faster to try and break 2:30, but wasn’t expecting 2:15.  I’m not sure but I think I may have miscounted something somewhere.  Last round I felt was as fast as others and I transitioned better and mangaged a 2:25 so the 2:15 seems suspect.  Sit-ups Abmat, unanchored, hands flat on floor.  Everything unbroken.

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Posted: 09 September 2013 11:57 AM   [ Ignore ]   [ # 36 ]
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Deadlift 7-7-7-7-7-7-7 reps

225-255-285-315-335-295-275

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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: 09 September 2013 12:15 PM   [ Ignore ]   [ # 37 ]
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For today’s WOD, I was planning on Pack, but I only have 25# dumbbells. Should I just use the barbell at 95# instead? Scaling HSPU, should I strict press this 95# or should I do push-ups with feet elevated on a box? Any tips are greatly appreciated…thanks!

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First WOD: 6/24/13

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Posted: 09 September 2013 12:22 PM   [ Ignore ]   [ # 38 ]
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OPG57 - 09 September 2013 11:04 AM

Well done as usual grin Only a 4 mile warmup? shame No short cuts allowed LOL

LOL, I’ll probably take a rest day tomorrow, actually. When I trained for long road races, I always had a “cut back week” where I ran less mileage than the prior 3 weeks’ build up. There’s no cut back week in CF, and I’m feeling that after 5 months. I may need to schedule a cut back week where I only do 3 WODs that week… we’ll see!

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 09 September 2013 12:34 PM   [ Ignore ]   [ # 39 ]
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Glorybelle - 09 September 2013 12:22 PM
OPG57 - 09 September 2013 11:04 AM

Well done as usual grin Only a 4 mile warmup? shame No short cuts allowed LOL

LOL, I’ll probably take a rest day tomorrow, actually. When I trained for long road races, I always had a “cut back week” where I ran less mileage than the prior 3 weeks’ build up. There’s no cut back week in CF, and I’m feeling that after 5 months. I may need to schedule a cut back week where I only do 3 WODs that week… we’ll see!

Roger That . We in powerlifting Took the week off prior to A competition.  Being totally rested and healed up was a must for new personal records . Good luck on the running GB grin

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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

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Posted: 09 September 2013 12:35 PM   [ Ignore ]   [ # 40 ]
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Smokey - 09 September 2013 11:57 AM

Deadlift 7-7-7-7-7-7-7 reps

225-255-285-315-335-295-275

I’m Proud of you Smoke! Well done! grin

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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

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Posted: 09 September 2013 12:40 PM   [ Ignore ]   [ # 41 ]
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jennmedic - 09 September 2013 11:05 AM

Warm Up


Pack
21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups

5:39

Done

Dang Jenn keep it under speed limit next time. Theres laws against that don’t you know.  LOL Smoking fast as usual! Good job. wink

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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

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Posted: 09 September 2013 01:05 PM   [ Ignore ]   [ # 42 ]
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Three-Position Squat Cleans; Hang Squat Cleans, DU

Before: s/m

Three position squat cleans (ground, low hang, high hang)
95-115-135-145-155-160 (did 3 reps at 160 I think)

10:00 AMRAP
1:00 ME hang squat cleans with 60% of above weight
1:00 rest
Then: 2:00 ME double unders
86+105=191

Aldo did 5 dead hang pullups. Still not 100%, but they were the best-feeling pullups I’ve done probably since March.

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

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Posted: 09 September 2013 01:06 PM   [ Ignore ]   [ # 43 ]
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4 RFT
  Run 200 meters
  11 Thrusters w/24#
  Run 150 meters
  11 Push press w/24#
  Run 100 meters
  11 Bench press w/24#
Total Time:  34:54
Treadmill time:  15:38

I modified this from running 200 meters EVERY run segment to what I mentioned above, BUT I made sure I ran EVERY bit of what I did, so YAY me!  This was one of those workouts where I just forgot about the timer and was just hoping to finish the dang thing!  lol

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Breathe in.  Breathe out.  Move on.

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Posted: 09 September 2013 01:16 PM   [ Ignore ]   [ # 44 ]
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Murph99 - 09 September 2013 04:54 AM

Getting really close to failure on the press at 130lbs x 5. next week going for 135lbs, which means if i fail to get 5 reps at that weight, i drop back to 130lbs and work sets of 3 reps up to 135lbs, right?

You doing CF Strength Bias?

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

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Posted: 09 September 2013 01:45 PM   [ Ignore ]   [ # 45 ]
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CFWU

MONDAY 130909

21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups

Time - 8:15

HSPU were broken all over the place

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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

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