2 of 4
2
Thursday, October 3rd, 2013 - DT
Posted: 03 October 2013 08:40 AM   [ Ignore ]   [ # 16 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  310
Joined  2013-05-08

Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115  pound Push jerk, 6 reps

15:12

Definitely underestimated 115.

 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: 03 October 2013 09:25 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
klrace - 03 October 2013 08:30 AM

Three rounds for time of:
135 pound Deadlift, 12 reps (1st round, 155#)
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

13:26

I’ve been feeling quite weak lately. Took off 2 days thinking that would help, but still don’t feel quite right. Thinking it’s my diet…I’ve been slacking lately, eating cereal and not as much protein. Need more sleep, as well.

Good job toughing it out with 135 lbs. I bet that was tough! Hope you get to feeling better soon. wink

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 03 October 2013 09:33 AM   [ Ignore ]   [ # 18 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  294
Joined  2010-03-31

“DT” (pack)

Five rounds for time of:
  95 lbs Deadlift, 12 reps
  95 lbs Hang power clean, 9 reps
  95 lbs Push jerk, 6 reps
Time = 14:22

 Signature 

M/44/5’8”/150 lbs

Profile
 
 
Posted: 03 October 2013 09:42 AM   [ Ignore ]   [ # 19 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  259
Joined  2013-08-15

W/U

100 double unders
3x Sampson stretch
    situps
    back extensions
    pullups
    dips

TUESDAY 131001

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

5X45
5X65
3X85

95 / 105 / 115 / 125 / 135 (form got real wonky here) / 115 / 115

$O

Handstand and split work

 Signature 

M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

Profile
 
 
Posted: 03 October 2013 10:09 AM   [ Ignore ]   [ # 20 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

Pull up improvement per GD
8 EMOM (green band) 5 min
8-8-8-8-5

WOD - 130925
Deadlifts 5x3
135x10, 185x5
225x3, 245x3, 265x3, 285x3, 305x3(PR)

Compare to 130501
185-205-225-245-255 was feeling good so I did a set at 275

$O: 100 DUs

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 03 October 2013 10:21 AM   [ Ignore ]   [ # 21 ]
Stray Dawg
Avatar
RankRank
Total Posts:  22
Joined  2013-09-08

Yet another rest to kick whatever this was that made me sick, hopefully back in the gym tomorrow

 Signature 

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

Profile
 
 
Posted: 03 October 2013 10:38 AM   [ Ignore ]   [ # 22 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  74
Joined  2008-07-29

Run 5k

Run/walk 5k 31:59. Compare to 29:24 8/2/13.
Some discomfort in my left leg and lower back made me walk more than I wanted.
Was hoping to lower my time.

 Signature 

M/50/5’11’’ 175lbs 16% Body Fat

CF Birthday 7/1/10   198 lbs 28% Body Fat

Profile
 
 
Posted: 03 October 2013 11:34 AM   [ Ignore ]   [ # 23 ]
Stray Dawg
Avatar
RankRank
Total Posts:  16
Joined  2013-10-02

This is my first WOD back after four years and two children! Good to be back, and glad to be part of this forum cheese

“official” Crossfit warmup, 1 round, 5 reps each (except 1 pull-up & no dips)

DT (Puppy/Buttercup)

Did NOT go for time, working on proper form for the first 2-4 weeks (as rx-ed on main page)

FIVE rounds

45# Deadlift 10 reps
25# Hang power clean 9 reps
25# Push jerk 6 reps

 Signature 

F/33/5’2”/124
CF newbie

Profile
 
 
Posted: 03 October 2013 11:47 AM   [ Ignore ]   [ # 24 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  666
Joined  2011-08-28

131001

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

Post loads to comments.

135-155-175-185-185-195-195-195-195-195

Back still not right so didn’t want to push weight.  Focused on form, keeping chest and elbows up.  I unfortunately missed GD’s pointer on wide grip.  I’ll try that next time.

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 03 October 2013 12:08 PM   [ Ignore ]   [ # 25 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  774
Joined  2012-02-26

Monday 130930

Pack:
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

20:14

 Signature 

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

Profile
 
 
Posted: 03 October 2013 12:39 PM   [ Ignore ]   [ # 26 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

Greetings friends.
I took most of the week off from all workouts. My body needed the break.
Did a little today though with an easy 4 mile run and a non-timed 45# Fran.
I’ll get back into the routine next week.

Hope you’re all well!

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
Posted: 03 October 2013 12:45 PM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4634
Joined  2007-11-13

warm up
5x 10 good mornings, 95# & 10 floor presses, 95#
MOBs

Lift
FS
[5@95;5@135;3@165 warm up]
Attempt 3x6reps @170; got 6/6/6 [3min rest b/w]
Debrief- Worked on not disengaging at bottom, tried to slow the eccentric phase.

12min rest, then…

WOD (SCALED from BrandX 10/2/13)
AMRAP in 10min of:
30 double-unders
15 hanging power snatch, 75#
TOTAL=4 complete + 30du + 5hps=215reps

$-out
3x
10 bar roll outs
10 SP, 75#

 Signature 

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

Profile
 
 
Posted: 03 October 2013 01:00 PM   [ Ignore ]   [ # 28 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
Glorybelle - 03 October 2013 12:39 PM

Greetings friends.
I took most of the week off from all workouts. My body needed the break.
Did a little today though with an easy 4 mile run and a non-timed 45# Fran.
I’ll get back into the routine next week.

Hope you’re all well!

Glad to see you back Glorybelle. Good to hear your rested and ready to go. Happy training grin

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 03 October 2013 01:01 PM   [ Ignore ]   [ # 29 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
esorrell - 03 October 2013 10:09 AM

WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

Pull up improvement per GD
8 EMOM (green band) 5 min
8-8-8-8-5

WOD - 130925
Deadlifts 5x3
135x10, 185x5
225x3, 245x3, 265x3, 285x3, 305x3(PR)

Compare to 130501
185-205-225-245-255 was feeling good so I did a set at 275

$O: 100 DUs

Good progress, Congratulations esorrell wink

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
Posted: 03 October 2013 01:02 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3398
Joined  2013-07-26
ginamf - 03 October 2013 11:34 AM

This is my first WOD back after four years and two children! Good to be back, and glad to be part of this forum cheese

“official” Crossfit warmup, 1 round, 5 reps each (except 1 pull-up & no dips)

DT (Puppy/Buttercup)

Did NOT go for time, working on proper form for the first 2-4 weeks (as rx-ed on main page)

FIVE rounds

45# Deadlift 10 reps
25# Hang power clean 9 reps
25# Push jerk 6 reps

Welcome back and Good luck on your training

 Signature 

M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

Profile
 
 
   
2 of 4
2