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Wednesday, September 18th, 2013 - Holleyman
Posted: 17 September 2013 04:39 PM   [ Ignore ]
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WEDNESDAY 130918

“Holleyman”

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post time to comments.

Compare to 120830.

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Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 17 September 2013 06:43 PM   [ Ignore ]   [ # 1 ]
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If I were scaling this for our gym it would look something like this:
Big Dawgs
as Rx

Women - 14/155

The Porch
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
185-205 pound Power clean, 1 rep

Women - 135-145/14

Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball
3 Handstand push-ups
115-135 pound Power clean, 1 rep

Women - 80-95/10

Puppies
12 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
25-45 pound Power clean, 1 rep

Sub for HSPU today is dumbbell press
Pack
men 40-45 pound
women - 25-30 pound

Puppies
12-20 pound

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

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M/54/5’11”/190

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Posted: 18 September 2013 01:22 AM   [ Ignore ]   [ # 2 ]
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17/09/13

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

60kg-50kg-55kg-60kg-65kg-65kg

Feels like an odd range of movement to me this one, because I dont do it very often, although I lifted the 60kg to start with it didnt feel comfy at all so I dropped it down which was a good call, did more than I can press at the end but it didnt feel like my feet were moving very well, I need some coaching on this for sure.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 18 September 2013 03:50 AM   [ Ignore ]   [ # 3 ]
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Not able to do HSPUs yet, so did scaled version from http://www.customwod.com/mainsite/20130918

Complete 30 rounds of the following as fast as you can:
1. Wall ball (5kgs/11lbs) 5 Reps
2. Shoulder press 3 Reps with 30 Kgs / 65 lbs
3. Power clean 1 Rep with 30 Kgs / 65 lbs

Time: 26:50

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Posted: 18 September 2013 04:18 AM   [ Ignore ]   [ # 4 ]
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Morning all,  Need to take 1 more rest day. Doing unscheduled Shoulder press , push press, push jerk on my Bench day, Made my Lats very sore, Shoulders also. I’ll pass on my Deadlifts till tomorrow. Have a great day all.

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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: 18 September 2013 04:21 AM   [ Ignore ]   [ # 5 ]
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“Holleyman”
Puppies
12 rounds for time of:
5 Wall ball shots, 20 pound ball, subbed 20# DBs (in a basement)
3 Handstand push-ups, subbed 45# bar shoulder press (failed my reading comprehension test)
25-45 pound Power clean, 1 rep, 45# bar
9:42

Sub for HSPU today is dumbbell press
Pack
men 40-45 pound
Puppies
12-20#

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43/M/5’8”/160# (180# in early 2012)

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Posted: 18 September 2013 04:44 AM   [ Ignore ]   [ # 6 ]
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“Roney”
The Porch PLUS
Four rounds for time of:
Run 400 meters
115 pound Thruster, 11 reps
Run 400 meters
115 pound Push press, 11 reps
Run 400 meters
115 pound Bench press, 11 reps

Time - 40:30. The indoor track at the gym was closed, and the only distance I could make work was 400 meters instead of the Rx 200 Meters. I figured a little extra running wouldn’t kill me…..by round three I was thinking I might have been wrong. What a kick in the pants.

$ out with 20 minutes on the bike, and 200 exercise ball sit-ups.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 18 September 2013 04:58 AM   [ Ignore ]   [ # 7 ]
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WU - various stretches, 6x45lb overhead press, sit at bottom of 135lb back squat for 15 count, 150 single unders

SWOD: Squat clean 1-1-1-1-1-1-1 reps
95 x 3; 115 x 3; 135 x 2; 155 x 1; 175 x 1; 185 x 1; 195 x 1; 205 x 1 (10lb PR); 210 (f); 210 (f)
Did a few clean pulls from the ground at 210 to see how high bar was getting before moving on. Failure seemed mostly due to mental block about getting under that heavy bar. I think I had enough height. Also, need to get quicker with the pull under.

WOD: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Time - 14:17

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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: 18 September 2013 05:24 AM   [ Ignore ]   [ # 8 ]
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@No Coast

Warm-up
500m Row
Group Stretch
2x: 50 Single-under, 10 Squat, 10 Kipping Swing

Strength
5-3-1+
Squat
Session: 45x10, 95x8, 135x6, 225x5, 255x5, 290x3, 320x5

Shoulder Press
Session: 45x8, 75x6, 95x5, 125x5, 145x3, 160x4

Metcon
8:00
20 WB, 20#
40 DU
Result: 4+5

Cool Down...200m Walk

Strength #2
10:00 EMOM
1 PC, 225#
7 GHD Sit-up

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 18 September 2013 06:36 AM   [ Ignore ]   [ # 9 ]
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This and that

As per yesterday.

Wu: yes

Workout:
100 DL 30 kg
75 BS 30 kg
50 hang clean 30 kg
25 rack push press 30 kg
Not for time, going easy (it took 10:31)

MWOD:
K* 10 min

Will see if it feels like I could go back to normal tomorrow.

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 18 September 2013 06:59 AM   [ Ignore ]   [ # 10 ]
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Rest Day but intend to do ‘Holleyman’ tomorrow or Saturday

If you go to crossfit.com, exercises and demos, gymnastics, you will find two great videos entitled handstand pushup band support, Jeff Tucker and part two of this video. I use this set up because it puts you in the inverted handstand position which gives you a better feel for the movement than doing shoulder presses. I set the bands (use as many as needed) on the pullup bar on our squat rack and then set the bar where my feet are going to be when I am in a handstand to catch my feet, simulating them on the wall. I have found this to be the most efficient way to scale the HSPU. I am sorry I couldn’t post links to these videos, haven’t figured out how to do this yet but these are the download links…

http://media.crossfit.com/cf-video/CrossFitTucker_HSPUBandsSupport.wmv
http://media.crossfit.com/cf-video/CrossFitTucker_HSPUBandsSupportEROM.wmv

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

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Posted: 18 September 2013 07:07 AM   [ Ignore ]   [ # 11 ]
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Murph99 - 18 September 2013 04:58 AM

WU - various stretches, 6x45lb overhead press, sit at bottom of 135lb back squat for 15 count, 150 single unders

SWOD: Squat clean 1-1-1-1-1-1-1 reps
95 x 3; 115 x 3; 135 x 2; 155 x 1; 175 x 1; 185 x 1; 195 x 1; 205 x 1 (10lb PR); 210 (f); 210 (f)
Did a few clean pulls from the ground at 210 to see how high bar was getting before moving on. Failure seemed mostly due to mental block about getting under that heavy bar. I think I had enough height. Also, need to get quicker with the pull under.

WOD: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Time - 14:17

Good job on Squat cleans Murph. Becoming proficient at them will get you up into the heavy weights on C+J that most people who rely on power cleans will never see. Granted there are some monsters out there who can do 400 lbs. PCs. But they are far and few between. Keep up the 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: 18 September 2013 07:18 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 18 September 2013 07:07 AM
Murph99 - 18 September 2013 04:58 AM

WU - various stretches, 6x45lb overhead press, sit at bottom of 135lb back squat for 15 count, 150 single unders

SWOD: Squat clean 1-1-1-1-1-1-1 reps
95 x 3; 115 x 3; 135 x 2; 155 x 1; 175 x 1; 185 x 1; 195 x 1; 205 x 1 (10lb PR); 210 (f); 210 (f)
Did a few clean pulls from the ground at 210 to see how high bar was getting before moving on. Failure seemed mostly due to mental block about getting under that heavy bar. I think I had enough height. Also, need to get quicker with the pull under.

WOD: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Time - 14:17

Good job on Squat cleans Murph. Becoming proficient at them will get you up into the heavy weights on C+J that most people who rely on power cleans will never see. Granted there are some monsters out there who can do 400 lbs. PCs. But they are far and few between. Keep up the good work.

Thanks OPG57; you and all the posters on this site really keep me going! thanks for that. I appreciate it!

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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: 18 September 2013 07:24 AM   [ Ignore ]   [ # 13 ]
Big Dawg
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WEDNESDAY 130918

“Holleyman”

20 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups (bridged)
135 pound Power clean, 1 rep

25:35

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M/34/5’ 10”/182#

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Posted: 18 September 2013 07:29 AM   [ Ignore ]   [ # 14 ]
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Wednesday 130918   5:10 am start - 84 degrees in garage gym after cooler running for a while, not bad.

WU:  3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 Good-mornings w/45# bar, 12 dips.  (no pull-ups or sit-ups - see WOD).

WOD:
Don - RIP
Puppies
30 Deadlifts, 25 pounds
30 Box jump, 20 inch box
30 Kettlebell swings, 15#
30 Knees to elbows
30 Sit-ups
30 Pull-ups
30 Thrusters, 25 pounds
30 Wall ball shots, 6-8 pound ball - used basketball - no med ball yet.
30 Burpees
30 Double-unders - Sub - 60 Single-Unders

Time =  23:10

I ususally try to do “Pack” scale WODs, I decided to go with “puppies” level after reading the threads about scaling, also I figured the pack level would have taken me about an hour to do, not enough time for that today.
I was able to keep a steady pace through first half of the list
Knees to elbows broken 10-10-10 mostly due grip getting pumped. Pull-ups broken 10-5-4-3-3-2-2-1. Thrusters 15-10-5. Wall balls 15-5-5-5.  Burpees 10-20 (Slog pace), Single unders broken all over.
Was a personal triumph just to get out of bed and work out this morning, have been feeling very tired the past few days.
I feel great now,  maybe that was just my lazy side taking over.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 18 September 2013 08:34 AM   [ Ignore ]   [ # 15 ]
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“Holleyman”

Scaled

20 rounds for time of:
4 Thrusters 35#
3 Barbell Press 95#
95 pound Power clean, 1 rep

17:32

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M/36/72”/248#
First WOD: 6/24/13

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