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Tuesday, October 1st, 2013 - Front Squat
Posted: 01 October 2013 08:33 AM   [ Ignore ]   [ # 16 ]
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Old Man Tim - 01 October 2013 08:10 AM

Deadlift
3-3-3-3-3

120-120-120-50-50
Third round did not feel right, worked on form.

Good call. Quality over Quantity should always be your focus. Happy training Tim wink

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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: 01 October 2013 09:02 AM   [ Ignore ]   [ # 17 ]
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Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Warm-up:
5x 45
5x 65
3x 80
3x 95
3x 110

Work:
125-140-150-160-170-180-190-200-210-215(PR)

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

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Posted: 01 October 2013 09:35 AM   [ Ignore ]   [ # 18 ]
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AtomicDawg - 01 October 2013 09:02 AM

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Warm-up:
5x 45
5x 65
3x 80
3x 95
3x 110

Work:
125-140-150-160-170-180-190-200-210-215(PR)

Nice job on the PR!

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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: 01 October 2013 09:54 AM   [ Ignore ]   [ # 19 ]
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AtomicDawg - 01 October 2013 09:02 AM

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Warm-up:
5x 45
5x 65
3x 80
3x 95
3x 110

Work:
125-140-150-160-170-180-190-200-210-215(PR)

Nice PR!

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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: 01 October 2013 10:00 AM   [ Ignore ]   [ # 20 ]
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bigsmile

Thanks @Murph99 and @jennmedic.

I could tell I had a little bit of butt wink on my last two sets.  Not sure if I need to make a bunch of changes or not.

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

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Posted: 01 October 2013 10:08 AM   [ Ignore ]   [ # 21 ]
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AtomicDawg - 01 October 2013 09:02 AM

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Warm-up:
5x 45
5x 65
3x 80
3x 95
3x 110

Work:
125-140-150-160-170-180-190-200-210-215(PR)

I’ll 3rd that. Good numbers . Congrats on 215 lbs

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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: 01 October 2013 10:08 AM   [ Ignore ]   [ # 22 ]
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3-6-9 scaled Cindy assisted pull-ups
16 rounds + 3 pull-ups
20 min

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 01 October 2013 10:19 AM   [ Ignore ]   [ # 23 ]
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131001

Front Squat
1-1-1-1-1-1-1-1-1-1 reps

WU:
45x5x2
95x3x1
115x2x1

Work:
135-140(PR)-145(PR)-150(PR)-155(PR)-160(PR)-165(PR)-170(F)-170(F)-167 1/2(PR)

I never did these before CF, so I still have a lot of room for improvement here. It’s also the reason for all the PR’s.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 01 October 2013 10:24 AM   [ Ignore ]   [ # 24 ]
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Dumbbell - 01 October 2013 10:19 AM

131001

Front Squat
1-1-1-1-1-1-1-1-1-1 reps

WU:
45x5x2
95x3x1
115x2x1

Work:
135-140(PR)-145(PR)-150(PR)-155(PR)-160(PR)-165(PR)-170(F)-170(F)-167 1/2(PR)

I never did these before CF, so I still have a lot of room for improvement here. It’s also the reason for all the PR’s.

  Looks like you gave it your all. Can’t ask for more than that. Well done Dumbbell wink

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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: 01 October 2013 10:42 AM   [ Ignore ]   [ # 25 ]
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w/u
0.5 mile jog

3x Sampson stretch
  air squat
  situps
  supermans
  rows
  diamond pushups

MONDAY 130930

6 rounds for time of:
Run 200 meters
15 Burpees

18:41

$/O
Handstand

0.5 mile jog

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 01 October 2013 11:00 AM   [ Ignore ]   [ # 26 ]
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Buy-In:

Foam Roll Lat to shoulder, Thoracic region
Armaid for forearm, bicep, tricep
Arm Swings
Leg Swings
Elbow Circles
Wrist Circles

Snatch w/ PVC, 5 sets of 3
Clean & Jerk w/ PVC, 5 sets of 3

Rehab Day 7
Front Squat
85x25,95x25,105x25

Cash-out:
Scap presses with women’s bar x10
KB Swings 30x20

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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.

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Posted: 01 October 2013 11:57 AM   [ Ignore ]   [ # 27 ]
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OPG57 - 01 October 2013 10:24 AM
Dumbbell - 01 October 2013 10:19 AM

131001

Front Squat
1-1-1-1-1-1-1-1-1-1 reps

WU:
45x5x2
95x3x1
115x2x1

Work:
135-140(PR)-145(PR)-150(PR)-155(PR)-160(PR)-165(PR)-170(F)-170(F)-167 1/2(PR)

I never did these before CF, so I still have a lot of room for improvement here. It’s also the reason for all the PR’s.

  Looks like you gave it your all. Can’t ask for more than that. Well done Dumbbell wink

Thanks, OPG57. Any day a PR goes up is a good day.

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 01 October 2013 12:12 PM   [ Ignore ]   [ # 28 ]
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Shoulder Press 7x3 for heaviest weight.

40-45-47.5-50-52.5-55-57.5 Kg (all strict)

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M/44/5’10”/173#

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Posted: 01 October 2013 12:45 PM   [ Ignore ]   [ # 29 ]
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Rest day.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 01 October 2013 12:56 PM   [ Ignore ]   [ # 30 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 12 GHDBE, 5 shoulder dislocates)

WOD - 130923
Pack
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
65 pound Overhead squat, 25 reps
50 Toes-to-bar (best effort)
115 pound Overhead squat, 10 reps
20 GHD sit-ups
34:01

TTB was the time sink…with that said my toes hit the bar on quite a few (half maybe) including 5 in a row…

115 is a standing 1 rep max on OHS… I did 6, then 4 ...

$O: 800m run

I’m whipped…

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M/33/6’3”/245lbs CFBD: 3/1/13

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