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Saturday, September 21st, 2013 - 100m, C&J, MU
Posted: 20 September 2013 04:21 PM   [ Ignore ]
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SATURDAY 130921

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up

Post time, load and reps for each. Rest as needed between efforts.

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“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.”
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Posted: 20 September 2013 05:35 PM   [ Ignore ]   [ # 1 ]
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This wod is self scaling.

Here are a couple of things to keep in mind.
If the clean from the ground is first a Deadlift, to above the knees and then a violent extension of the hips to move the bar from the waist to the shoulders.  It is essentially two moves.  If you are not really proficient at locking down your midline and deadlifting then today maybe concern yourself with perfecting the clean portion of this movement. So change the movement to a hang clean.

Functional movements move from core to extremity. One problem we see with the jerk at light weights is a desire to move fast (and often incorrectly) in an attempt to finish the wod quickly. Folks will explosively open the hip driving the weight up, get under the bar, and then simply open the elbow, completly by passing the shoulders. Because the weight is light, they can support the load.  But this causes a problem at a heavy weight because the shoulder is not in position to properly support the weight. Doing a movement improperly creates a movement pattern that is inefficient and often unsafe.  Take the time to consistently move well.

If you cannot do a muscle up you can choose a couple option here:
1.  Choose a muscle up progression
2.  Choose to do max pull ups and max dips each rd
3.  Choose a pull up progression and push up progression.

DO NOT DO JUMPING PULL UPS!

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Posted: 20 September 2013 11:20 PM   [ Ignore ]   [ # 2 ]
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Travel WOD that never fails to kick butt.

100 m sprint
1 min rest
10 rounds

Only analog watch, no real timing. Tried to stay around 15 sec. Slipped closer to 20 sec in the last 2-3 rounds.

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Posted: 21 September 2013 02:15 AM   [ Ignore ]   [ # 3 ]
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3 x floor press. Squats, push-ups, burpees.

Warmup
Hip mobility
Dead bugs
Bear crawl variations

Buy-in
Floor press 3-3-3-3
In kg: 40-50(PR)-55(F, 1, PR)-55(F, 1)

Metcon
AMRAP 6 minutes
5 squats
5 push-ups
5 burpees

Rounds 5 + 9 reps

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 21 September 2013 04:39 AM   [ Ignore ]   [ # 4 ]
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Rest Day. Though it will probably turn into an active rest day with my kids.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 21 September 2013 04:45 AM   [ Ignore ]   [ # 5 ]
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TriggerT - 21 September 2013 04:39 AM

Rest Day. Though it will probably turn into an active rest day with my kids.

That’s the best kind 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: 21 September 2013 04:53 AM   [ Ignore ]   [ # 6 ]
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I’ve been enjoying the week off. I wanted to do a Powerlifting total today but Wife talked me out of it. I will try something on Monday, My Goal is to put together a Raw ( No gear except belt) total of Squat, Bench press, Deadlift. I want to see how close I can get to 1102 lbs.  500 kg total. Have a great weekend 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: 21 September 2013 05:23 AM   [ Ignore ]   [ # 7 ]
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Sort of Holleyman (BS)

Wu: yes

CFSB:
BS 3X90 No high rep today.

WOD:
20 rft
5 wall ball, 6 kg
3 dynamic push ups
1 power clean, 55 kg
13:22
10 rounds in ca 6:30, so had a good pacing. Wall balls light, but heaviest I could find. Cleans; should have done them at 60 kg.
And the hspu… Well, rememberd it as push ups. Getting older…

MWOD:
K* 10 min
30 sit up
30 supermans

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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: 21 September 2013 06:11 AM   [ Ignore ]   [ # 8 ]
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Another rest day for me. DOMS has caught up with me. Color run in DC tomorrow; anybody else going? My job will be to push two kids 3.15 miles in a stroller through sprays of paint AFAP.

OPG57; good luck with your raw total…have a great weekend everybody.

Murph

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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.”

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Posted: 21 September 2013 06:49 AM   [ Ignore ]   [ # 9 ]
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Five rounds of:
100 meter Sprint, (about three out and backs in my basement)
Clean & jerk, 1 rep
Max reps Muscle-up, subbed PUs and 45# plate weighted bench dips
Post time, load and reps for each. Rest as needed between efforts.
19s, 95#, 18, 15
23s, 95#, 15, 14
23s, 115#, 15, 12
22s, 115#, 13, 11
23s, 115#, 13, 12

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43/M/5’8”/160# (180# in early 2012)

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Posted: 21 September 2013 07:14 AM   [ Ignore ]   [ # 10 ]
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Murph99 - 21 September 2013 06:11 AM

Another rest day for me. DOMS has caught up with me. Color run in DC tomorrow; anybody else going? My job will be to push two kids 3.15 miles in a stroller through sprays of paint AFAP.

OPG57; good luck with your raw total…have a great weekend everybody.

Murph

Sounds like a fun event Murph. Thank you for the well wishes. Have a great weekend 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: 21 September 2013 09:15 AM   [ Ignore ]   [ # 11 ]
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TriggerT - 21 September 2013 04:39 AM

Rest Day. Though it will probably turn into an active rest day with my kids.

Same same!

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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: 21 September 2013 09:16 AM   [ Ignore ]   [ # 12 ]
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Murph99 - 21 September 2013 06:11 AM

Another rest day for me. DOMS has caught up with me. Color run in DC tomorrow; anybody else going? My job will be to push two kids 3.15 miles in a stroller through sprays of paint AFAP.

OPG57; good luck with your raw total…have a great weekend everybody.

Murph

I miss the days of pushing my kids in a stroller while running! Well, maybe not. Enjoy the rest today and the color run tomorrow.

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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: 21 September 2013 09:16 AM   [ Ignore ]   [ # 13 ]
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Ran 6 miles then for fun only, did a few muscle up progressions and a few kipping pull-ups.
Giving the body a rest today. I’m pretty sore.

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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: 21 September 2013 09:32 AM   [ Ignore ]   [ # 14 ]
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Been busy at work(being an AdC proves more timeconsuming than i thought…), resulting in a dramatic decrease in the number of workouts…

Chose to slog through it none the less:

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Time 39:12

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CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 21 September 2013 09:44 AM   [ Ignore ]   [ # 15 ]
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Warm Up

Talked into a heavy chest day by a fellow firefighter

Standard Bench
235 5x5

Wide grip flat bench
205x10
185x12
175x14
165x15
155x20
145x20
135x25
115x20

Incline DB press
65x15
55x15
45x20
40x20
35x25

Chest flys cable machine
60 lbs 10x3

Decline bench (holy crap been awhile for this one)
185 3x10

Dips 4x10

Five rounds of:
200 single unders
Clean & jerk, 1 rep (155)
Max reps Muscle-up

12:34 4 MU per round

Pouring down rain so no way to run. 155 was a good weight especially after Holleyman. MU were tough chest was fried.

Cash Out
Watch college football for the rest of shift. I Hope!

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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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