3 of 5
3
Monday, Sept. 23rd 2013 - OHS Chipper
Posted: 23 September 2013 01:24 PM   [ Ignore ]   [ # 31 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  67
Joined  2013-08-11
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.

WOW!! great work. very inspiring.

 Signature 

M/45/142#/5’6”
CFBD 08/08/2013

Profile
 
 
Posted: 23 September 2013 01:25 PM   [ Ignore ]   [ # 32 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  67
Joined  2013-08-11

130923

CFWU

C&J
45# 3 reps, 65# 3 reps, 85# 3 reps, 105# 3 reps

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up subbed dips and pull-ups.
One dip and one pull-up = 1 rep.
115# for C&J

3:53 18 reps
3:57 17reps
3:28 16reps
3:12 15reps
2:59 13reps

1:30 rest between each round.

My gym isn’t set up to do muscle-ups. There’s no rings or bar to pull them off. Fortunately it is set up very nicely to alternate dips and pull-ups.  Happy with 115# for the C&J’s my left shoulder has been sore for the past 4 days.  It felt good to have it do some work.

20 minutes of double under practice.

 Signature 

M/45/142#/5’6”
CFBD 08/08/2013

Profile
 
 
Posted: 23 September 2013 01:46 PM   [ Ignore ]   [ # 33 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
klrace - 23 September 2013 01:11 PM
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.

Thanks krlace.I will be updating weekly. Good luck on your goals.OPG57

 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 01:48 PM   [ Ignore ]   [ # 34 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
TEG368 - 23 September 2013 01:24 PM
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.

WOW!! great work. very inspiring.

Thanks TEG368. You’re doing pretty good yourself. I wish I could run half as far as you can. Good luck on your training.

 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 01:59 PM   [ Ignore ]   [ # 35 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  543
Joined  2010-01-21

BP
5/10/145#, 165, 185, 205, 215

Supine ring pulls
5/10

Dips
5/10

GHD
5/10

Back raise
5/10

 Signature 

M / 59 6’0 205 CF BD 12/09

Profile
 
 
Posted: 23 September 2013 02:18 PM   [ Ignore ]   [ # 36 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  701
Joined  2009-09-28

OHS Chipper

WOD - For Time

45 pound barbell Overhead squat, 20 reps (Casey - wall balls)
25 sit-ups
55 pound SDHP 25 reps (Row)
15 Toes-to-bar
75 pound Overhead squat, 15 reps (squats)
25 sit ups

11:32
I will move up from here.
Casey - body weight squats and wall balls substituted. 12 minutes for 1 round + wall balls

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 23 September 2013 02:35 PM   [ Ignore ]   [ # 37 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Got worked over by my ART guy today.

He definitely improved things and I’m cleared to Snatch and Clean & Jerk!

...

with a PVC. hmmm

Ah well, back on the horse tomorrow even if it has to be with a PVC.

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
Posted: 23 September 2013 02:46 PM   [ Ignore ]   [ # 38 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3590
Joined  2013-07-26
frosty996 - 23 September 2013 02:35 PM

Got worked over by my ART guy today.

He definitely improved things and I’m cleared to Snatch and Clean & Jerk!

...

with a PVC. hmmm

Ah well, back on the horse tomorrow even if it has to be with a PVC.

Good to here you can start back. Maybe you can make some nerf plates LOL  Take care Frosty

 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 03:14 PM   [ Ignore ]   [ # 39 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  306
Joined  2013-02-23

Hello all,  been out for a few days.  Was not feeling well last week, then Saturday was busy and only had time to do 3 sets of dead hang pull-ups while doing other chores. So now I am easing back into it today.

Monday   130923   5:10 am start -  morning temps have dropped (finally!).  Garage was cool - about 75 degrees.  Fall is coming.

WU: 3 rounds of: Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Ab-mat sit-ups, 15 good-mornings w/45# bar, 12 pull-ups, 12 dips.

WOD: 
went with puppies: 
Puppies
Four rounds
10 Over head squats, 25 pounds
10 Hanhing leg raises -  sub knees to elbows

Time = 5:35  

Ok, that was probably too easy,  It was just a test to see how I felt.  Not a problem will step up to half pack next WOD.  Then full pack after that.

$0:  4 sets of 12 reps - Push-ups 2 min rest between sets.  Then: max effort strict chin-ups (palms facing me) - 10 reps (2 min rest)  5 reps.

 Signature 

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.”

Profile
 
 
Posted: 23 September 2013 03:17 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01
OPG57 - 23 September 2013 02:46 PM

Maybe you can make some nerf plates LOL

It’s not that bad, the progression goes: PVC, men’s bar, 25kg, 30kg, 35kg, etc as long as the prior workout didn’t cause any pain.

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

Profile
 
 
Posted: 23 September 2013 03:17 PM   [ Ignore ]   [ # 41 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2008-05-23

Swim practice + Run with accellerations

Swim> 200 FS w/up + 12 x 25m drill + 2 X 200m FS 30s recovery + 150m C/D 50BrS-50Back S- 50 FS - total 1050M

-20 min Break -

Run - 5min DROMS + 5min walk + 8.30 min run sub 130bpm then…

6 x 10s 80-90% full speed with about 2min recovery (until sub 130bpm HR)

then 7min @ 140bpm home + 5min C/D walk

Total run> 27min

 Signature 

GOALS 2014

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

Profile
 
 
Posted: 23 September 2013 03:19 PM   [ Ignore ]   [ # 42 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  338
Joined  2013-05-08

Pack
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar
115 pound Overhead squat, 10 reps
20 GHD sit-ups—Don’t have a GHD, did Anchored Stability Ball sit-ups

27:03

T2B were the time sink on this one.

 Signature 

Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

Profile
 
 
Posted: 23 September 2013 03:48 PM   [ Ignore ]   [ # 43 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
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.

Lookin good OPG. That is some serious weight. Can’t imagine 330 on bench. Wow!

 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 03:54 PM   [ Ignore ]   [ # 44 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
1000m row ~4:20
LAX Ball around the knees…
3x(Samson stretch, 10 OHS w/ PVC, 10 shoulder dislocates, 12 dips)
Burgener WU

WOD
Snatch 1-1-1-1-1-1-1 reps

65x3
85x1x2
85x2

95-105-115-120(PR)-125(F)-125(F)-115(F)-115

Compare to 130322
65-75-85-95-105(f)-105-110(PR) -110(f)

$O:
Hang power snatch
95x1x5
65x3x3

I need to practice this lift more.  Especially from the hang position.  I think the fails were mental error.  My max snatch balance and OHS is 115# (I don’t do these much either) so I think that was in the back of my mind.  Just a lack of confidence.

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 23 September 2013 04:12 PM   [ Ignore ]   [ # 45 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

Pack
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar
115 pound Overhead squat, 10 reps
20 GHD sit-ups

17:40 OHS push jerk grip ATG. BX std sit-ups

Skill
pullovers, bar muscle ups, rebounding boxjumps 40”, 10-15 each
some handstand, backtuck, and agility work

mwod 0:00

 Signature 

M 29 178cm 80kg

Profile
 
 
   
3 of 5
3