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Monday, September 9th, 2013 - Dbell hang squat clean, HSPU
Posted: 09 September 2013 01:47 PM   [ Ignore ]   [ # 46 ]
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21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups Subbed 35# DB Press

    8:51

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M / 59 6’0 205 CF BD 12/09

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Posted: 09 September 2013 01:58 PM   [ Ignore ]   [ # 47 ]
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QueenBeeBerta - 09 September 2013 01:06 PM

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

Keep on truckin QBB, Yeah, bet you never heard that before LOL 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: 09 September 2013 02:14 PM   [ Ignore ]   [ # 48 ]
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Garddawg - 07 September 2013 10:04 AM

Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups (Sub Ring rows)
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies if you cannot do pull ups do assisted or beginner pull ups.


2:10 - 1:50 - 1:46 - 1:42 - 1:38

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Posted: 09 September 2013 03:33 PM   [ Ignore ]   [ # 49 ]
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WU
Shoulder mobility
1000m easy row

WOD - 130901
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Shoulder press: 85/95/105/120/130 (PR +5)
Push press: 105/115/125*/125/130 (PR +15)
Push jerk: 115**/115/125/135(f-5)/135

* form started breaking but all reps completed
** bar grazed nose on rep 3 but all reps completed

Compare to 130428.
Shoulder press: 65/75/85/95/105#
Push press: 85/95/105/115(f)/115#
Push jerk: 95/105/115/125/135#

Was hoping to PR on the push jerk, but my shoulders were done and the sets at 135 was a struggle…

$O: 10 toes to bar or best effort
Toes hit on 5th rep.  I have been meaning to practice this skill.
My toes to bar suck…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 09 September 2013 03:39 PM   [ Ignore ]   [ # 50 ]
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WOD Puppy
15-12-9 hang clean squat 40
Dumbells 10
Dumbbell press 20
And just doing a handstand will be one of my first goals.

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Posted: 09 September 2013 03:39 PM   [ Ignore ]   [ # 51 ]
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AM

Back Squat
35x5, 95x3, 135x3, 155x1
170x5, 190x5, 205x5


PM

WU
500m row, CFWUx1, DROMs

WOD

MONDAY 130909

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

Post time to comments.

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

Time
11:13 (4:22, 4:24, 2:27)

Unbroken cleans
HSPU: 6-5-5-5/3-3-3-3-3/3-3-3


$O
3x20 back extensions
1x30 bosu sit ups
2min wall handstand
2 min each side split

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M/47/5’10”/155

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Posted: 09 September 2013 03:55 PM   [ Ignore ]   [ # 52 ]
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OPG57 - 09 September 2013 01:58 PM
QueenBeeBerta - 09 September 2013 01:06 PM

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

Keep on truckin QBB, Yeah, bet you never heard that before LOL Good work!

Thanks!  I’m trying…I just can’t figure out if I’m pushing myself to be a runner or to hate running!  lol - Some days I like it, others?  Not so much!  I am happy whenever I do “run” all of my run segments without walking, though - so maybe there’s hope for me yet.  wink

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Breathe in.  Breathe out.  Move on.

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Posted: 09 September 2013 04:10 PM   [ Ignore ]   [ # 53 ]
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Pack
21-15-9 reps of
Hang squat clean, 35 pound dumbells
Handstand push-ups

13:46

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M/48/5’ 11”/220#

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Posted: 09 September 2013 04:38 PM   [ Ignore ]   [ # 54 ]
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OPG57 - 09 September 2013 12:40 PM
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

The 35 lb let me go a little quicker. I only have 35 lb DB at home.  The 50’s would have slowed me down. Good numbers on your bench today.

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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
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CF DOB 2010

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Posted: 09 September 2013 05:33 PM   [ Ignore ]   [ # 55 ]
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21-15-9

Hang squat clean, 25 pound dumbells
Strict press, 25 pound dumbells

I started out with a 95# barbell, but had to scale back even further

8:27

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 09 September 2013 05:45 PM   [ Ignore ]   [ # 56 ]
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130804        
Deadlift   7x7
 

95
105
115
135
145
155
165#

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 09 September 2013 06:33 PM   [ Ignore ]   [ # 57 ]
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Jeesh - 09 September 2013 01:16 PM
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?


Yes, trying to.

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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.

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Posted: 09 September 2013 07:05 PM   [ Ignore ]   [ # 58 ]
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MON 09092013
Dojo 90 minutes Drills, drills, drills, kata.  20 push ups.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 09 September 2013 07:07 PM   [ Ignore ]   [ # 59 ]
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5:30 AM up but was coxswain instead of rowing

12:00PM
POSE work
3x20m foot hops with forward lean/100m run
3x20 each foot wall drill facing in/100m run
3x20 each foot wall drill facing out/100m run

6:00 minutes continuous jup rope - this is by the way never unbroken

tempo drills
4x20 seconds@96 bpm
2:00 run at 92 bpm

Buy in:
2:00 banded shoulder stretching
1:00 child’s pose
2:00 lacrosse ball rolling on pec
2:00 down dog stretch
1:00 bottom of the squat

Then 3 x
5 push-ups
10 squats

Wod:
5 rnds for time
8 dumbell alternating snatch @35#
6 burpees

Margaret 4:37

Darla 4:30
4 RFT
8 DB snatch alternating @30#
6 burpees


about an hour later after getting son from school

Cash out:
3:00 max kb swings @ 16kg——79reps
Rest 2 mins
3:00 max pull-ups——26

5:30PM
w/u 20 each
jumping jacks
seal jumping jacks
arm circles both ways
chest opener
then 5 burpees

then with bar
3’s press, push press, push jerk, split jerk

Split jerk 7x3
63-73-83-93-103-113-118
then 3@95%/113,
293@90%/108

power clean 5x3
63-83-103-123fff - coach pointed out I’d miss loaded the bar-113x2-113

back squat - high bar 3-2-1-1-1-1
83-113-133-153-163-173fail

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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: 09 September 2013 07:24 PM   [ Ignore ]   [ # 60 ]
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High box squat
2 x 355 x 2

Back squat (5 second eccentric)
205 x 8
225 x 8
235 x 8

Every 90 seconds for 15:00
6 Thrusters, 105
6 Pull ups

10 total rounds

100 GHD sit ups
40 Pull ups

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

https://www.facebook.com/GarddawgandBBoJ

M/54/5’11”/190

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