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Thursday, October 3rd, 2013 - DT
Posted: 03 October 2013 05:15 PM   [ Ignore ]   [ # 46 ]
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AntDawg - 03 October 2013 05:13 PM

Pack:
Five rounds for time of:
105 pound Deadlift, 12 reps
105 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps
Dropped the weight down to 95 pounds after the first round. This was one hell of a forearm workout!

15:37

No kidding! My forearms are still on fire right now, rubbing tiger balm on it as I type haha

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 03 October 2013 05:30 PM   [ Ignore ]   [ # 47 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
scaled “DT”
3 rounds for time of:
12 deadlifts, 45 lbs
9 hanging power-cleans, 45 lbs
6 push-jerks, 45 lbs

Time: 4:59

C/O:
3x15 sit-ups
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 03 October 2013 05:45 PM   [ Ignore ]   [ # 48 ]
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Buy in
3 rounds, 10 reps: back extensions, sit ups, dips, knees to elbows
2 rounds, 10 reps: ball push ups, pull ups, side crunches

[not quite the]Pack:
Three rounds for time of: 14 minutes
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps

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———-
M/44/5’8”/147
CF DOB 12/31/2010
#lookup

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Posted: 03 October 2013 05:46 PM   [ Ignore ]   [ # 49 ]
Terrier
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Thursday 131003

CFWU/Burgener WU

Front squats 10 reps of 45#,65,85,

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

95#,115,135,145,155,165,175(f),165,175,175

Was very happy to come back and get the 175 after failing.  Really concentrated on form.  Aggressive with the 175#

20 minutes steps.

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 03 October 2013 06:45 PM   [ Ignore ]   [ # 50 ]
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“DT”
Pack

115 dead lift, 12 reps
115 hang power clean, 9 reps
115 push jerk, 6 reps

11:42

First week back on main site WODs after 5 months of CFE… gotta build some strength back!

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38/M/6’2”/200

180 - 2009/10/31

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Posted: 03 October 2013 07:28 PM   [ Ignore ]   [ # 51 ]
Top Dawg
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@CrossFit Roots Weight lifting

w/u
then

Clean & Jerk to a heavy double
63-83-103-113-118
then 8x1 @ 85% so 103#

then Front Squat to a heavy 5 in 3 sets
103-113-118
then 4 more sets of 5 at that weight
118-118-118-118

then 2x3 sets of clean extension at 100% heaviest clean ever
130-130

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 03 October 2013 07:50 PM   [ Ignore ]   [ # 52 ]
Top Dawg
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TEG368 - 03 October 2013 05:46 PM

Thursday 131003

CFWU/Burgener WU

Front squats 10 reps of 45#,65,85,

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

95#,115,135,145,155,165,175(f),165,175,175

Was very happy to come back and get the 175 after failing.  Really concentrated on form.  Aggressive with the 175#

20 minutes steps.

Sounds like you pushed yourself hard. Good work TEG 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: 04 October 2013 12:45 AM   [ Ignore ]   [ # 53 ]
Boxer
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I’ll do DT tomorrow, did tomorrows WOD today.

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

7:02 felt like I could easily do another 5+ rounds. AMRAP next time…

Got a couple of firsts today:
L-sit muscle-ups
Bar muscle-up, Strict

Also did 30+ russian dips, about half strict L-sit.
Trampoline 15mins.

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M 29 178cm 80kg

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Posted: 04 October 2013 03:26 AM   [ Ignore ]   [ # 54 ]
Top Dawg
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131003 Hang Snatch

Warm up
Shoulder mob
Burgener warm-up

BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#

Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 04 October 2013 03:27 AM   [ Ignore ]   [ # 55 ]
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Will do DT WOD tomorrow
Rest day today - family commitments.

Row intervals for time
125m, x 6 - 24 to 25 secs
250m x 4 - 42 to 48 secs
500m x 2 - 1:44 to 1:53
1000m x 1 - 3:52 - really struggled at the end
Rest 1m btw 125’s, 2m btw 250 & 500 and 3m before 1000m

Went on to do some ‘heavy’ (for me) deadlifts

60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 90kg x 5, 90kg x 5, 90kg x 5, 90kg x 5 - could of gone heavier but form beginning to suffer - don’t generally do a lot of heavy work so was quite pleased with this.

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 04 October 2013 07:21 AM   [ Ignore ]   [ # 56 ]
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Back after 1.5 wks of some nasty virus that mowed down the whole household.
“DT”
CFWUx3, no dip station, subbed 45#plate bench dips
Puppies:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps
3:54

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43/M/5’8”/155# (180# in early 2012)

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Posted: 04 October 2013 10:10 AM   [ Ignore ]   [ # 57 ]
Big Dawg
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4 rounds for time of
Run 400 meters
25 Burpees

19:50

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 04 October 2013 11:04 AM   [ Ignore ]   [ # 58 ]
Top Dawg
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Deadlift 3-3-3-3-3

255-275-295-315-335(f)

Got greedy with 335.  315 was heavy—should have only jumped to 325.

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Posted: 05 October 2013 08:41 AM   [ Ignore ]   [ # 59 ]
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131003
“DT”

5 rounds for time of:
95# Deadlift, 12 reps
95# Hang Power Clean, 9 reps
95# Push Jerk, 6 reps

Time: 18:24

Felt like my forearms were going to explode after that one. That was fun.

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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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