2 of 5
2
Monday, Sept. 23rd 2013 - OHS Chipper
Posted: 23 September 2013 09:24 AM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26

Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today.  I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!.  Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead grin  2nd lift was Bench. My goal 319 x 1.  I got 330 x 1! Life is good. cheese  On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for an 1102 lbs total If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of soreness in Brachialis/ Bicep region. I decided to play it safe and do a conservative 424 x 1 as my final lift to avoid potential injury. This gave me an 1107 lbs total ( 502.5 kg.) which was 2.5 kg over projected Goal. I adhered to Raw rules according to USAPL standards as far as Execution and support gear rules. Utilizing a Belt. and Knee sleeves.  Heres a link to the lifts. http://vimeo.com/75223747  Squat   http://vimeo.com/75225546  Bench   http://vimeo.com/75227892  Deadlift. The whole purpose of doing a total was to establish my 1 rep max on all 3 lifts. I now know what poundage’s I need when I schedule my reps and sets and break them down into percentages based on that 1 rep max . I add 10% on to that max for Squats and Deadlifts.3- 5% on bench.  My Goals will be 385 lbs Squat. 341 lbs. bench 462 lbs Deadlift. 1190 lbs. Total cool hmm  Scratch that! I’m gonna break 1200 lbs. LOL .  I will begin week 1 of a 12 week cycle this Saturday with Higher repetition Squats and lighter weights. Focusing on form. This is actually fun again. grin  Have a great day all.

 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

Profile
 
 
Posted: 23 September 2013 09:34 AM   [ Ignore ]   [ # 17 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  297
Joined  2013-08-15

W/U

CFWU with rows and pushups instead of pullups and dips

SATURDAY 130921

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep   Hang Clean 55/65/75/85/95
Max reps Muscle-up   pullups 12/9/7/7/6   Dips 14/11/9/9/8

C/O

Handstand and split work

 Signature 

M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

Profile
 
 
Posted: 23 September 2013 10:04 AM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

4 Week Mass-Building Program
Cycle 2-Week 2

Front Squat 5RM
58.5kg

3 x 15 @75% of 5RM
43.5kg

4 x 20 Walking Lunges w/Barbell
20kg,30,30,30

5 x 3 Box Jumps
31.5”,31.5,29.5,29.5,29.5

(missed the box on 2nd round, skid mark on shin!)

4 rounds of leg blasters
each round consists of 10 squats, 10 lunges, 10 jumping squats, 10 jumping lunges

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
Posted: 23 September 2013 10:09 AM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  829
Joined  2012-07-04

Horrible hundred

Warmup
800 m
Mobility
Burpee long jumps

Metcon
Horrible hundred
25 deadlift, 55 kg
25 clean and jerk, 25 kg
25 thrusters, 20 kg
25 overhead squats, 7 kg

Time: 15:31

 Signature 

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

Profile
 
 
Posted: 23 September 2013 10:11 AM   [ Ignore ]   [ # 20 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15
OPG57 - 23 September 2013 09:24 AM

Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today.  I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!.  Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead grin  2nd lift was Bench. My goal 319 x 1.  I got 330 x 1. Life is good. cheese  On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for 1102 lbs total. If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of sorenous in Brachi bicep region. I decided to play it safe and do 424 x 1 to avoid injury. This gave me a 1107 lbs total which I was happy with. I used raw rules as far as support gear. Belt. and knee sleeves.  Heres a link to the lifts. http://vimeo.com/75223747  Squat   http://vimeo.com/75225546  Bench   http://vimeo.com/75227892  Deadlift.  I will start week 1 of 12 week cycle this Saturday with Squats. Have a great day all. grin

Awesome work! Those vids get me fired up to train hard!

 Signature 

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.

Profile
 
 
Posted: 23 September 2013 10:21 AM   [ Ignore ]   [ # 21 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
Murph99 - 23 September 2013 10:11 AM
OPG57 - 23 September 2013 09:24 AM

Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today.  I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!.  Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead grin  2nd lift was Bench. My goal 319 x 1.  I got 330 x 1. Life is good. cheese  On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for 1102 lbs total. If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of sorenous in Brachi bicep region. I decided to play it safe and do 424 x 1 to avoid injury. This gave me a 1107 lbs total which I was happy with. I used raw rules as far as support gear. Belt. and knee sleeves.  Heres a link to the lifts. http://vimeo.com/75223747  Squat   http://vimeo.com/75225546  Bench   http://vimeo.com/75227892  Deadlift.  I will start week 1 of 12 week cycle this Saturday with Squats. Have a great day all. grin

Awesome work! Those vids get me fired up to train hard!

Thanks Murph.  Go for it! grin  I admit I like the feel of my legs getting stronger again. Lifting truly is the fountain of youth. Have a great one!

 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

Profile
 
 
Posted: 23 September 2013 10:58 AM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

Warm Up

Porchish
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
105 pound Overhead squat, 25 reps
50 Toes-to-bar
125 pound Overhead squat, 10 reps
20 GHD sit-ups

15:42

Cash Out

Mowed the yard.

Just finished editing previous post. Was in the process of picking up kiddies at school.

 Signature 

“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

Profile
 
 
Posted: 23 September 2013 11:19 AM   [ Ignore ]   [ # 23 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1683
Joined  2008-02-14
OPG57 - 23 September 2013 09:24 AM

Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today.  I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!.  Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead grin  2nd lift was Bench. My goal 319 x 1.  I got 330 x 1! Life is good. cheese  On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for an 1102 lbs total If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of soreness in Brachialis/ Bicep region. I decided to play it safe and do a conservative 424 x 1 as my final lift to avoid potential injury. This gave me an 1107 lbs total ( 502.5 kg.) which was 2.5 kg over projected Goal. I adhered to Raw rules according to USAPL standards as far as Execution and support gear rules. Utilizing a Belt. and Knee sleeves.  Heres a link to the lifts. http://vimeo.com/75223747  Squat   http://vimeo.com/75225546  Bench   http://vimeo.com/75227892  Deadlift.  I will begin week 1 of a 12 week cycle this Saturday with High repetition Squats. Focusing on form. This is actually fun again. grin  Have a great day all.

Wow!  Great stuff, OPG.  What a great way to come back.

Profile
 
 
Posted: 23 September 2013 11:51 AM   [ Ignore ]   [ # 24 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
canis_nerdus - 23 September 2013 11:19 AM
OPG57 - 23 September 2013 09:24 AM

Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today.  I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!.  Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead grin  2nd lift was Bench. My goal 319 x 1.  I got 330 x 1! Life is good. cheese  On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for an 1102 lbs total If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of soreness in Brachialis/ Bicep region. I decided to play it safe and do a conservative 424 x 1 as my final lift to avoid potential injury. This gave me an 1107 lbs total ( 502.5 kg.) which was 2.5 kg over projected Goal. I adhered to Raw rules according to USAPL standards as far as Execution and support gear rules. Utilizing a Belt. and Knee sleeves.  Heres a link to the lifts. http://vimeo.com/75223747  Squat   http://vimeo.com/75225546  Bench   http://vimeo.com/75227892  Deadlift.  I will begin week 1 of a 12 week cycle this Saturday with High repetition Squats. Focusing on form. This is actually fun again. grin  Have a great day all.

Wow!  Great stuff, OPG.  What a great way to come back.

Thanks Canis. It felt good grin

 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

Profile
 
 
Posted: 23 September 2013 12:29 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  998
Joined  2011-02-01

DROMS

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185  115 pound Overhead squat, 10 reps
20 GHD sit-ups

Time - 23:48

Holy mid-line, Batman!!!!

 Signature 

45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

Profile
 
 
Posted: 23 September 2013 12:40 PM   [ Ignore ]   [ # 26 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  649
Joined  2008-05-30

Finally got to make up The Don (*had to reduce some movements to 50 reps)

66 deadlifts, 110lb (did 105lb so that swapping to the 55lb Thrusters was easy, just take off the 25lb plates)
66 box jumps, 24”
66 kb swings, 1.5 pood
66 knees to elbows*
66 situps
66 pullups*
66 Thrusters, 55lb*
66 Wallballs, 20lb medicine ball*
66 Burpees*
66 Double-unders

Time: 54:58

This was a killer workout. Much harder than the filthy fifty which it is similar to.

 Signature 

30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

Profile
 
 
Posted: 23 September 2013 01:08 PM   [ Ignore ]   [ # 27 ]
Mutt
RankRankRank
Total Posts:  38
Joined  2013-09-04

Catching up since I took off yesterday to watch the Bengals beat the Packers!


“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Burpees

91-83-85 = 259

First time with this WOD. Could have pushed myself a bit harder, but had to step a lot of the box jumps. Legs were spent after the first round of SDHP. Also, used my homemade 20# medicine ball (basketball, sand, duct tape) for the first time. Worked out well, but needs more duct tape!

 Signature 

M/36/72”/248#
First WOD: 6/24/13

Profile
 
 
Posted: 23 September 2013 01:09 PM   [ Ignore ]   [ # 28 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  343
Joined  2013-03-11

Porch
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
95 pound Overhead squat, 25 reps
50 Toes-to-bar
155 125 pound Overhead squat, 10 reps
20 GHD sit-ups

About 25 minutes.  Started to cramp on rep 40 of Abmat sit-ups and had to take multiple breaks. Included in time is driving back home to do GHDs (about 2 min).  Took 5 days off to recover from wearing redman suit and multiple WODs.  Still didn’t get enough sleep.  Left shoulder is far from 100%.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 23 September 2013 01:10 PM   [ Ignore ]   [ # 29 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4672
Joined  2007-11-13

warm up
MOBs
4x 10R/10L sinlge leg Bulgarian squats, 30# kb (ipsilateral)
calf raises unweighted,45, 95,125#
box squat/box jump drills
50 AbMat sit-ups

Lifts
BENCH
Find 3RM
3s@95/135/155/175/195/205
then…
cDL
EMOM 5@205 for 10min
Debrief:
Bench- Weak
cDL- Even weaker.

15min rest, then…

WOD (from BrandX 9/23/13)
2x 8min AMRAP of:
10 wall ball, 20# 10ft
20 double-unders
3 muscle-ups
[2min rest]
TOTAL=272 (8complete + 8wb)

4-even in first 8min, then 4+8wb in second; took time for ankle to warm up for the DUs.

$-out
3x
15 t2b
10 banded push-ups, grn
15 bent-over rows, 75#

 Signature 

44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

Profile
 
 
Posted: 23 September 2013 01:11 PM   [ Ignore ]   [ # 30 ]
Mutt
RankRankRank
Total Posts:  38
Joined  2013-09-04
OPG57 - 23 September 2013 09:24 AM

Morning all. I enjoyed the week off greatly. I felt very fresh for my Raw powerlifting total today.  I started with a 30 min Elliptical session. 6.1 miles at a 12.1 mph pace. I was drenched afterwards. I had to change since the Squat rack was out side and it was a nippy 45 degrees. BRRR!.  Got changed and put a sweat shirt on. My goal was to get 336 lbs x 1 for my top squat. I got 352 x1 instead grin  2nd lift was Bench. My goal 319 x 1.  I got 330 x 1! Life is good. cheese  On to Deadlifts. I had a lofty goal of 446 x 1 . since I would have needed that for an 1102 lbs total If my other lifts had been as projected. I pulled 402 x 1 as my 1st heavy lift. I felt a touch of soreness in Brachialis/ Bicep region. I decided to play it safe and do a conservative 424 x 1 as my final lift to avoid potential injury. This gave me an 1107 lbs total ( 502.5 kg.) which was 2.5 kg over projected Goal. I adhered to Raw rules according to USAPL standards as far as Execution and support gear rules. Utilizing a Belt. and Knee sleeves.  Heres a link to the lifts. http://vimeo.com/75223747  Squat   http://vimeo.com/75225546  Bench   http://vimeo.com/75227892  Deadlift. The whole purpose of doing a total was to establish my 1 rep max on all 3 lifts. I now know what poundage’s I need when I schedule my reps and sets and break them down into percentages based on that 1 rep max . I add 10% on to that max for Squats and Deadlifts.3- 5% on bench.  My Goals will be 385 lbs Squat. 341 lbs. bench 462 lbs Deadlift. 1190 lbs. Total cool hmm  Scratch that! I’m gonna break 1200 lbs. LOL .  I will begin week 1 of a 12 week cycle this Saturday with Higher repetition Squats and lighter weights. Focusing on form. This is actually fun again. grin  Have a great day all.

Great job on the lifts! And keep the videos coming…very helpful as I’m learning proper technique.

 Signature 

M/36/72”/248#
First WOD: 6/24/13

Profile
 
 
   
2 of 5
2