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Friday, October 4th, 2013 - Gymnastics
Posted: 03 October 2013 04:28 PM   [ Ignore ]
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FRIDAY 131004

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

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Posted: 03 October 2013 07:38 PM   [ Ignore ]   [ # 1 ]
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This is going to be a struggle if you don’t have rings.  45 pounds is negligible so there will be no women’s scaling for this WOD.
Big Dawgs
as Rx’d

The Porch
Three 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

Pack
Three rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
15-25 pound Sots press, 10 reps

Puppies
Three rounds for time of:
3 Assisted hanging ring extensions (right arm + left arm = 1)
3 Forward rolls
3 Backward rolls
pvc-5 pound Sots press, 10 reps

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 04 October 2013 01:10 AM   [ Ignore ]   [ # 2 ]
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04/10/13

DT

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

Time 12’ 34”

Another one that looked easy on paper, I could have done it alot quicker but had to keep resting beacuse my grip on the bar kept failing, note to self, improve strength in forearms!!!

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M34/5’6”/148

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I hate crossfit, I love crossfit!

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Posted: 04 October 2013 02:32 AM   [ Ignore ]   [ # 3 ]
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Porch:

9:56

Ring extensions and backward rolls need work.

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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: 04 October 2013 04:42 AM   [ Ignore ]   [ # 4 ]
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SWOD: Power Clean 170lbs
95lbs x 5; 115lbs x 5; 135lbs x 3; 155lbs x 3; 175lbs x 3

WOD: “DT” 5 rounds for time of
12 deadlift 135lbs
9 hang power clean 135lbs
6 push jerk 135lbs

Time - 16:27

That was a rough wod; many breaks.

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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: 04 October 2013 04:45 AM   [ Ignore ]   [ # 5 ]
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Morning all, another day of waiting. When I do a power cycle I have a fairly strict routine for building my strength base back up to Powerlifting standards. The formula goes . Mon. Heavy Bench.  Wed. Deadlift.  Sat. Squat. After many years of doing this I have found this schedule to be optimum for my personal progress. Giving me lots of Recovery time. I think the biggest improvement for me these days has been my increased Cardio fitness doing Crossfit style training . I’m anxious to see the results at the conclusion of the 12 weeks. My Goals for this cycle will be to break a 1200 lbs Raw total . That requires a 185 kg.= 407 lbs Squat. 155 kg= 341 lbs Bench   and 205 kg= 451 lbs. Deadlift. 545 kg. =1201 lbs Total. This is the 1st time I have tried a full Powercycle in my 50s so it should be interesting.I will continue video updates through each session on my top set. Form and safety are my top prioritys. You guys lifting out there doing Max Back Squats . Do yourself a favor. Get inside a power rack or get spotters. trying to dump a squat from the bottom position is not a good thing to attempt. As a Powerlifting Referee I used to see accidents on the platform all the time.99% were squat related. I will also point out that 99% of those accidents were related to poor form and to much weight.  Have a great day all. grin    http://vimeo.com/76023650    Video of my wife in gear being spotted on all sides as in powerlifting meet conditions, with exception of me touching bar and her suit straps down.

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F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 04 October 2013 05:00 AM   [ Ignore ]   [ # 6 ]
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OPG57 - 04 October 2013 04:45 AM

Morning all, another day of waiting. When I do a power cycle I have a fairly strict routine for building my strength base back up to Powerlifting standards. The formula goes . Mon. Heavy Bench.  Wed. Deadlift.  Sat. Squat. After many years of doing this I have found this schedule to be optimum for my personal progress. Giving me lots of Recovery time. I think the biggest improvement for me these days has been my increased Cardio fitness doing Crossfit style training . I’m anxious to see the results at the conclusion of the 12 weeks. My Goals for this cycle will be to break a 1200 lbs Raw total . That requires a 185 kg.= 407 lbs Squat. 155 kg= 341 lbs Bench   and 205 kg= 451 lbs. Deadlift. 545 kg. =1201 lbs Total. This is the 1st time I have tried a full Powercycle in my 50s so it should be interesting.I will continue video updates through each session on my top set. Form and safety are my top prioritys. You guys lifting out there doing Max Back Squats . Do yourself a favor. Get inside a power rack or get spotters. trying to dump a squat from the bottom position is not a good thing to attempt. As a Powerlifting Referee I used to see accidents on the platform all the time.99% were squat related. I will also point out that 99% of those accidents were related to poor form and to much weight.  Have a great day all. grin    http://vimeo.com/76023650    Video of my wife in gear being spotted on all sides as in powerlifting meet conditions, with exception of me touching bar and her suit straps down.

great vid; thanks for the advice. good luck w/ the squats tomorrow.

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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: 04 October 2013 05:04 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 04 October 2013 05:00 AM
OPG57 - 04 October 2013 04:45 AM

Morning all, another day of waiting. When I do a power cycle I have a fairly strict routine for building my strength base back up to Powerlifting standards. The formula goes . Mon. Heavy Bench.  Wed. Deadlift.  Sat. Squat. After many years of doing this I have found this schedule to be optimum for my personal progress. Giving me lots of Recovery time. I think the biggest improvement for me these days has been my increased Cardio fitness doing Crossfit style training . I’m anxious to see the results at the conclusion of the 12 weeks. My Goals for this cycle will be to break a 1200 lbs Raw total . That requires a 185 kg.= 407 lbs Squat. 155 kg= 341 lbs Bench   and 205 kg= 451 lbs. Deadlift. 545 kg. =1201 lbs Total. This is the 1st time I have tried a full Powercycle in my 50s so it should be interesting.I will continue video updates through each session on my top set. Form and safety are my top prioritys. You guys lifting out there doing Max Back Squats . Do yourself a favor. Get inside a power rack or get spotters. trying to dump a squat from the bottom position is not a good thing to attempt. As a Powerlifting Referee I used to see accidents on the platform all the time.99% were squat related. I will also point out that 99% of those accidents were related to poor form and to much weight.  Have a great day all. grin    http://vimeo.com/76023650    Video of my wife in gear being spotted on all sides as in powerlifting meet conditions, with exception of me touching bar and her suit straps down.

great vid; thanks for the advice. good luck w/ the squats tomorrow.

Thanks Murph .Good job on WOD. Have a great day.

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 04 October 2013 05:09 AM   [ Ignore ]   [ # 8 ]
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Warm up: 50 squats, 20 good mornings 20kg, 20 sit ups

Strength:
Front squat kg: 5x40, 5x60, 5x80, 5x90

Metcon <10:
2 RFT of:
400m run (road),
30 handstand chest taps (sub for 15m HS walk),
400m run,
30 pistols (hand hold on post)
Time: 14:52
2 whole mins slower than last time but that was at a track without the hassle of running up stairs and a hill

Skills: 20 false grip ring pull ups - 2:51 (9/4/4/3)

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M/47/80kg

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Posted: 04 October 2013 05:25 AM   [ Ignore ]   [ # 9 ]
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@No Coast

Warm-up
500m Row
Group Stretch

Strength
20:00 to establish 1RM Front Squat
Sesssion: 45x8x2, 95x6, 135x6, 185x3, 225x2, 275x1, 305x1, 315x1, 325x1
-5# PR, but first time over 300# in over a year.

Metcon
10-9-8-7-6-5-4-3-3-2-1
Front Squat, 135#
Ring Push-up
Time: 4:45
Everything UB and quick…slightest pause or two in the rounds of 8 and 7 FS.

Then,

5x 20 Abmat Sit-up

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 04 October 2013 05:45 AM   [ Ignore ]   [ # 10 ]
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I don`t have rings, so i did this ...

For time:
Row 500 meters (subbed x Seated Cable Rows -50-)
95 lbs Body weight Bench press, 30 reps
Row 1000 meters (Seated Cable Rows -100-)
95 lbs Body weight Bench press, 20 reps
Row 2000 meters (Seated Cable Rows -200-)
95 lbs Body weight Bench press, 10 reps

22’ 57”

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M/44/6´/185
CF since 08/01/2013

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Posted: 04 October 2013 05:57 AM   [ Ignore ]   [ # 11 ]
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Aaron_CO - 04 October 2013 05:25 AM

@No Coast

Warm-up
500m Row
Group Stretch

Strength
20:00 to establish 1RM Front Squat
Sesssion: 45x8x2, 95x6, 135x6, 185x3, 225x2, 275x1, 305x1, 315x1, 325x1
-5# PR, but first time over 300# in over a year.

Metcon
10-9-8-7-6-5-4-3-3-2-1
Front Squat, 135#
Ring Push-up
Time: 4:45
Everything UB and quick…slightest pause or two in the rounds of 8 and 7 FS.

Then,

5x 20 Abmat Sit-up

Nice front Squats Aaron . Congrats on the 325 !

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 04 October 2013 06:32 AM   [ Ignore ]   [ # 12 ]
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Friday 131004 5:00 am start - didn’t notice temp in garage today - It was comfortable, probably about 75 with cooler on.

WU: 3x: samson stretch, 5 shoulder dislocates, 15 OHS v/pvc pipe, 15 ab-mat sit-ups, 15 good-mornings w/ 45 # bar, 13 pull-ups, 13 dips. (going to gradually increase pull-up and dips to 15 over a couple weeks).

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

Time = 12:12

Felt like 95 pounds was just right for me.  Deadlifts unbroken all sets, cleans   9 / 6-3 / 5-4 / 5-4 / 5-4 ,  jerks unbroken all sets (mostly cuz I didn’t want to have to pick the bar back up from floor again!) 
I did have short breaks between deads, cleans, and jerks after round 1 but tried to keep moving with as short a rest as possible.
Time per rounds were =  1:45 / 2:36 / 2:42 / 2:47 / 2:28   last round was a “sprint to the finish” as I was just wanting this to be over.  sweating

Spent the next 5 minutes laying on the floor catching my breath.
No cash out - I’m spent. 

Great workout,  I liked that one.

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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.”

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Posted: 04 October 2013 06:45 AM   [ Ignore ]   [ # 13 ]
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Aaron_CO - 04 October 2013 05:25 AM

@No Coast

Warm-up
500m Row
Group Stretch

Strength
20:00 to establish 1RM Front Squat
Sesssion: 45x8x2, 95x6, 135x6, 185x3, 225x2, 275x1, 305x1, 315x1, 325x1
-5# PR, but first time over 300# in over a year.

Metcon
10-9-8-7-6-5-4-3-3-2-1
Front Squat, 135#
Ring Push-up
Time: 4:45
Everything UB and quick…slightest pause or two in the rounds of 8 and 7 FS.

Then,

5x 20 Abmat Sit-up

nice PR! I guess having that big a front squat is how you make those big clean and jerks look easy in the video. great work.

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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: 04 October 2013 07:20 AM   [ Ignore ]   [ # 14 ]
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“The Hulk”

Wu: Yes

Skill: Hang Clean, FS

WOD:
The Hulk, AMREP 20
5 Dead lift
5 Hang Clean
5 Front squat
5 Push press
5 Back squat

I scaled this down from 115# to 41 kg. Glad I did. Got 215 reps. Primary goal was to get 200+, secondary to get 1 round in each 2 minutes for a total of 10 rounds.. Meet first but not second (8 rounds + 15 rep). To much starring at the bar.

MWOD:
K* 10 minutes

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 04 October 2013 07:29 AM   [ Ignore ]   [ # 15 ]
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THURSDAY 131003

“DT”

Five rounds for time of:
45 pound Deadlift, 12 reps
45 pound Hang power clean, 9 reps
45 pound Push jerk, 6 reps

11 min 30 sec
The first round was done with 65 pounds however I quickly realized I would not be able to finish without serious concern on the push jerks. I tend to go very light with my weights and I’m not sure what possessed me to actually try to do this workout with 65 pounds. Thank goodness I chickened out and changed the weight….otherwise I might still be at the gym. Slow going-family was slammed with the worst stomach flu in years and 5 days later we are still recovering. Yesterday was a 40 minute easy row to just try to start moving again.

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