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Friday, September 13th, 2013 - Split Jerk
Posted: 13 September 2013 01:36 PM   [ Ignore ]   [ # 16 ]
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Split Jerk 1-1-1-1-1-1-1 reps

Burgener Warmup w/ PVC
Addt’l Warm-up:
5x 45
5x 55
3x 65
3x 75
3x 85

95 - 115 - 135 - 145 - 155 - 165 - 175

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 13 September 2013 01:55 PM   [ Ignore ]   [ # 17 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE, 3 chin-ups)

WOD - 130905
Linda
Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: body weight 235
Bench press: 3/4 body weight 180 (subbed 60lb dumbbells)
Clean: 1/2 body weight 115

37:34
Changing weights was the time sink…


I weighed 232#  prior to the WOD.  I only have one bar so I used it for the deadlifts and cleans changing the weight before and after the cleans.  I subbed 60lb dumbbells for the BP.  These are the heaviest I have and I saw a formula on this forum indicating that was about the right sub (hat tip AcidSWE).  I also saw a link posted about scaling and followed that (hat tip AtomicDawg).

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 13 September 2013 02:13 PM   [ Ignore ]   [ # 18 ]
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After 5 days off my hip flexor feels good but my lungs
Forgot to process oxygen under “normal stress”

60 min bike
285 watts
107 rpm
23.5 mph
All avg

30 min run
~4 miles

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“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: 13 September 2013 02:14 PM   [ Ignore ]   [ # 19 ]
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Annie


Pack:
35-25-20-15 and 10 rep rounds of:
Side jumps over cinder block
Sit-ups

8:38

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 13 September 2013 02:20 PM   [ Ignore ]   [ # 20 ]
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LBBS
5x112.5kg PR +2.5
15x70 t&g

Split Jerk
EMOM 7
80kg

need jerk boxes

mwod 28:00 glutes hips

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M 29 178cm 80kg

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Posted: 13 September 2013 02:22 PM   [ Ignore ]   [ # 21 ]
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Worked on my squat. Took videos of my squat and comparing to CF video. Lots of reps.

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Posted: 13 September 2013 04:06 PM   [ Ignore ]   [ # 22 ]
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“Thank you very much to Poduh and Metric for the advice given yesterday. Due to time constraints today, I chose to go with the back squats from 130910 and I will tackle ‘The Don’ tomorrow and post my results for you guys to see and better be able to judge where I stand. The goal is to always get better and I would like an honest evaluation of where I stand even though I already know that my metabolic conditioning is a weak point. After all, it was a main factor in starting Crossfit in the first place.

Back Squats 3-3-3-3-3

185-205-225-250-275”

After the above workout yesterday, ‘The Don’ was very humbling!

Puppy reps with pack weight
30 Deadlifts, 65#
30 Box Jump, 20”
30 KBS, 35# dumbbell
30 KTE
30 Sit-ups
30 Pull-ups
30 Thrusters, 45#
30 WBS, 12# (No 14# at gym)
30 Burpees
90 Single-unders (wasn’t sure if the sub for doubles was x2 or x3 so went the higher, can string a few doubles together but definitely need work)

41’22

I don’t think I under-estimated the weight…except on the body weight stuff lol, KTE and Pull-ups were definitely the most time consuming elements for me.

There, between yesterday and today, you guys should be able to give a fairly good assessment of where I should be and any feedback is welcome.

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M/40/5’9/235
CDOB - 120211
Reborn - 130826

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Posted: 13 September 2013 04:19 PM   [ Ignore ]   [ # 23 ]
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Friday 130913

CFWU

“The Don”

R.I.P. Corporal Donald Marier

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Had to split this one up and scale it down in spots and make some substitutions.  Happy I was able to do what I did.  A lot of room for improvement.

66 Deadlifts 110#
66 Box jump 20 inch box
66 Kettlebell swings scaled to 35# dumbbell
33 Knees to elbows
66 Sit ups
33 Knees to elbows
33 Pull ups
66 thrusters 55#
33 Pull ups
66 Wallball shots subbed 66 Thrusters 55#
66 Burpees
66 Double unders subbed for 198 single unders

1:02:15

The goal for next time this WOD come around will be to not split things up and shave a few minutes off the time.
I’m totally exhausted.  Wanted to quit several times.  Glad I made it through.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 13 September 2013 04:30 PM   [ Ignore ]   [ # 24 ]
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Rest Day.

Spent the day in class. After the Don yesterday. Sitting in a chair in class took a toll on my legs. I kept standing up getting strange looks which is the norm for me. I will do a double tomorrow.

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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
5’ 11”
188
CF DOB 2010

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Posted: 13 September 2013 04:49 PM   [ Ignore ]   [ # 25 ]
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Glorybelle - 13 September 2013 12:51 PM

I’m feeling DOMs too, in a big way.
I admit it felt good to move around a bit with the split jerks (probably because my weights were lighter). smile
55
65
75
85
95
105
115(fail)
110

Good work Glorybelle.  grin

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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: 13 September 2013 04:51 PM   [ Ignore ]   [ # 26 ]
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jennmedic - 13 September 2013 04:30 PM

Rest Day.

Spent the day in class. After the Don yesterday. Sitting in a chair in class took a toll on my legs. I kept standing up getting strange looks which is the norm for me. I will do a double tomorrow.

Ah’ so you are human after all. LOL I know you will destroy your next WOD with that 24 hour breather. Good luck jenn.

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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: 13 September 2013 04:52 PM   [ Ignore ]   [ # 27 ]
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klrace - 13 September 2013 01:36 PM

Split Jerk 1-1-1-1-1-1-1 reps

Burgener Warmup w/ PVC
Addt’l Warm-up:
5x 45
5x 55
3x 65
3x 75
3x 85

95 - 115 - 135 - 145 - 155 - 165 - 175

Good starting numbers klrace

 Signature 

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: 13 September 2013 05:25 PM   [ Ignore ]   [ # 28 ]
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TEG368 - 13 September 2013 04:19 PM

CFWU
“The Don”
R.I.P. Corporal Donald Marier
Had to split this one up and scale it down in spots and make some substitutions.  Happy I was able to do what I did.  A lot of room for improvement.

66 Deadlifts 110#
66 Box jump 20 inch box
66 Kettlebell swings scaled to 35# dumbbell
33 Knees to elbows
66 Sit ups
33 Knees to elbows
33 Pull ups
66 thrusters 55#
33 Pull ups
66 Wallball shots subbed 66 Thrusters 55#
66 Burpees
66 Double unders subbed for 198 single unders

1:02:15

The goal for next time this WOD come around will be to not split things up and shave a few minutes off the time.
I’m totally exhausted.  Wanted to quit several times.  Glad I made it through.

Good job getting it done!
That was by far the TOUGHEST WOD I’ve done to date. It was the first time I’d actually laid out on the floor immobile when I finished.

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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: 13 September 2013 05:26 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 13 September 2013 04:49 PM

Good work Glorybelle.  grin

Thanks OPG! I think it helped alleviate some of the DOMs from The Don WOD. Not sure I’ll be able to do the Squat Cleans tomorrow though. hee hee.

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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: 13 September 2013 05:28 PM   [ Ignore ]   [ # 30 ]
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OPG57 - 13 September 2013 04:52 PM
klrace - 13 September 2013 01:36 PM

Split Jerk 1-1-1-1-1-1-1 reps

Burgener Warmup w/ PVC
Addt’l Warm-up:
5x 45
5x 55
3x 65
3x 75
3x 85

95 - 115 - 135 - 145 - 155 - 165 - 175

Good starting numbers klrace

Thanks, OPG. One reason I left the box and started training at home was the lack of lifting at the box. I really enjoy learning and working on the Oly lifts and lifting in general.

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M/36/72”/248#
First WOD: 6/24/13

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