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Tuesday, September 10th, 2013 - Back Squat
Posted: 10 September 2013 07:05 PM   [ Ignore ]   [ # 46 ]
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frosty996 - 10 September 2013 04:30 PM

Tried a few empty bar clean & jerks today, but they aggravated the back, so I called it.

Got a dr. appointment tomorrow to check thiings out, but I suspect it’s just myofascial. hmmm

Sorry to hear about the back problems Frosty, I hope it clears up Quick. A little time off never hurt anybody.

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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: 10 September 2013 07:44 PM   [ Ignore ]   [ # 47 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
Back squat 5-5-5
30-50-70 lbs

WOD:
Back Squat 3-3-3-3-3 reps

80-86-92-98-98 lbs

C/O:
stretching

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 10 September 2013 07:47 PM   [ Ignore ]   [ # 48 ]
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21-15-9 reps of
Hang squat clean, 35 pound dumbells
Dumbell presses, 35 pound

Not for time

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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: 10 September 2013 07:48 PM   [ Ignore ]   [ # 49 ]
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robrob - 10 September 2013 05:24 PM

Press, Push press, Push Jerk

Press:      85-90-95-100-105(tied PR) (leaning back on last rep)
Push press: 95-100-105-110-115
Push Jerk:  105-110-115(2) - ran out of time

Felt a lot stronger than last time I did this. I think the power cleans I’ve been doing has helped.

Way to go!

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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: 10 September 2013 07:50 PM   [ Ignore ]   [ # 50 ]
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OPG57 - 10 September 2013 02:55 PM

Good Job GB . wink

Thanks OPG. It was the lunch time workout I really needed today.

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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: 10 September 2013 08:04 PM   [ Ignore ]   [ # 51 ]
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Out if town and pulled a hip flexor and a calf last Sunday
I took a few days of rest. Will try to run tomorrow and see how I feel

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 10 September 2013 08:56 PM   [ Ignore ]   [ # 52 ]
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WOD-  Modified (No weights)

TUESDAY 130910

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

Substituted alternate right and left one legged type squats with 3kg bar for one back squat.

started with 90% weight and did last two reps with proper 1 legged squats.

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AGE: 54 Height 1.67m Weight 57kg.

Talked into CrossFit by my 2 Sons. Thank you!

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Posted: 10 September 2013 10:08 PM   [ Ignore ]   [ # 53 ]
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KB press + Pull up ladder

Feel like sheti. Despite that I needed to do something.

Took 20min walk with meditation breathing then…

3x 1Press (l+R) + 1 Pull up, 2+2, 3+3

With 16kg KB. Just doing something to keep sanity.

Mobility later.

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Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 10 September 2013 11:08 PM   [ Ignore ]   [ # 54 ]
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130909
Dbell hang squat clean, HSPU


Puppies
15-12-9 reps of
Hang squat clean, 5-15 pound dumbells - 10# DBs
Handstand push-ups - strict press, 10# DBs

*** If you are unable to do a HSPU to strict shoulder press with the weight you used for Hang squat cleans

3:55

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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: 11 September 2013 12:15 AM   [ Ignore ]   [ # 55 ]
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21-15-9 reps of
Hang squat clean, 35 pound dumbbells ( All unbroken)
Handstand push-ups (11,4,5,2-8,4,3-5,3,2)
13:47

Lot longer than expected.  Think shoulders were not fully recovered.

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Posted: 11 September 2013 12:40 AM   [ Ignore ]   [ # 56 ]
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Dropped front squats from cfsb

Benchpress
w/u 10x20kg, 5x40, 3x60, 1x70kg
5x75kg
15x50kg t&g

no metcon

4:00 knee gap & smash
4:00 double lacross ball shin smash
4:00 Voodoo calf mob
4:00 plantar surface smash
4:00 voodoo ankle mob
6:00 t-spine plate smash ...nice
6:00 t-spine/ribs/scap single lacrossball
32:00 total

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Posted: 11 September 2013 08:45 AM   [ Ignore ]   [ # 57 ]
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recommitting to CF Brand X after long long long layoff

Rowing form/cardio work

Row 1000
Row 500
Rest 1:00 ish
Row 500
Rest 1:00 ish
Row 500
Rest 1:00 ish
Row 500

all rounds under 2:20/500m pace
Meh.

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 11 September 2013 11:04 AM   [ Ignore ]   [ # 58 ]
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130910

Back Squat 3-3-3-3-3

General warm-up consisting of various dynamic stretches.
Warm-up sets:
45x5x2
115x5x1
135x3x1
165x2x1
185x1x1

Work sets:
205x3
210x3
215x3
220x3
225x1 (Failed on 2nd rep)

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 11 September 2013 11:14 AM   [ Ignore ]   [ # 59 ]
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TUESDAY 130910

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

185, 225, 245, 265, 275

The last set felt really good. All were as deep as I can go, which is just past parallel. Double WOD for me today so I left it at that last Set. This isn’t the heaviest squatting I’ve done, but I’m completely satisfied with my range of motion now.

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M/34/5’ 10”/182#

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Posted: 11 September 2013 04:04 PM   [ Ignore ]   [ # 60 ]
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Don’t post here much ... okay, ever ... but enjoy pulling workouts off this forum.  Excited to announce:  PR deadlift 210 lb on 9/8/13 and PR back squat 210 lb on 9/10/13.  So pleased with the progress I’ve been making and just had to boast to people who “get it.”  smile

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I against I.

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CF DOB 8/28/11

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