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Friday, October 4th, 2013 - Gymnastics
Posted: 04 October 2013 07:50 AM   [ Ignore ]   [ # 16 ]
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Oct 4, 2013

Flexibility
2 min bottom of squat
2 min down dog
2 min up dog (seal stretch)
1 min each sholuder banded shoulder traction
1 min couch stretch each leg

Deadlifts
5 x 135
5 x 185
12 x 225 tap and go

WOD
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

I dread gymnastics wods.  I can do muscle ups and HSPU’s against a wall but that’s it.  This was a series of complete clusters:  can hang like that for about 10 seconds and that’s not long enough to shakily stretch out one arm or the other to full extension.  realized it was taking 5-10 minutes to get through each set of 5 so switched to one leg supported.

Forward and backward rolls always leave me dizzy but I can do them

Sots press is a shaky act of balance.  The exercise is fine for a press but I flop front and back all over the place trying to stabilize.

All in all over 30 minutes of being disgusted with this one.

J

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Posted: 04 October 2013 08:38 AM   [ Ignore ]   [ # 17 ]
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Murph99 - 04 October 2013 06:45 AM
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.

Thanks Murph and OPG. Was feeling good this morning.

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PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 04 October 2013 08:47 AM   [ Ignore ]   [ # 18 ]
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Warm up 3x10(pull up, push up, sit up, squat)

Front squat 10x45, 10x110, 10x175, 5x220, 5x245

LBBS 15x245

“Wee Kempie”
Row 1000m
21 GTOH, 95
Row 750m
15 GTOH, 95
Row 500m
9 GTOH, 95

14:50

Realised I had never done the CrossFit Kids workout named after my own first born.  The day after his fifth birthday (where has the time gone!!) seemed like an appropriate excuse.  Rows were about 1:50 pace throughout which was about what I had planned.  The bar work was not ... Lots of bar staring and more breaks than I had planned (7/7/7, 8/7, 9).  Was breathing heavily but it wasn’t really gassy, just really hard work.  I really think this is a sub 12 min workout so will revisit it soon enough.

Cheers, kempie

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Posted: 04 October 2013 08:52 AM   [ Ignore ]   [ # 19 ]
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Full out rest day.

Good day for me because forward and backward rolls make my head spin. Then the nausea kicks in.

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Posted: 04 October 2013 09:13 AM   [ Ignore ]   [ # 20 ]
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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

9:06

Had to support myself with 1 leg on the ring extensions. Forward rolls allowed me to rid of this morning’s breakfast. An hour later and I’m still dizzy. Backward rolls were more like breakdancing. Sots presses were ok…rolled up on my toes a bit and had a tough time with the elbow extension.

This was my first “real” gymnastics WOD. Fully realize that 250# dudes have little business trying to do rolls like that.

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First WOD: 6/24/13

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Posted: 04 October 2013 09:25 AM   [ Ignore ]   [ # 21 ]
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jennmedic - 04 October 2013 08:52 AM

Full out rest day.

Good day for me because forward and backward rolls make my head spin. Then the nausea kicks in.

wink good call.

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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.

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Posted: 04 October 2013 09:57 AM   [ Ignore ]   [ # 22 ]
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W/U

5:00 rowing

CFWU x3

THURSDAY 131003

“DT”

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

15:21

$/O

Handstand work

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Posted: 04 October 2013 10:31 AM   [ Ignore ]   [ # 23 ]
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Apologies for the newbie question - I can’t find demos or descriptions of the hanging ring extension or Sots press on the main Crossfit page, or anywhere on this forum. Help?

Also is this question better to ask in a different discussion thread?

*edited to say: Nevermind I found it!  tongue rolleye

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Posted: 04 October 2013 10:56 AM   [ Ignore ]   [ # 24 ]
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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 the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Time: 19:22

The 1 ft jumps definitely add another element to this.  Wasn’t until 4th round that I finally got the rhythm of jumping on the way up rather than resetting and jumping.  First round burpees unbroken, last 3 broken 10-10-5, just long enough to wipe the sweat out of my eyes.  All done in the great outdoors.

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Posted: 04 October 2013 11:02 AM   [ Ignore ]   [ # 25 ]
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ginamf - 04 October 2013 10:31 AM

Apologies for the newbie question - I can’t find demos or descriptions of the hanging ring extension or Sots press on the main Crossfit page, or anywhere on this forum. Help?

Also is this question better to ask in a different discussion thread?

Google ring extensions and you should actually see this exact WOD done by Dusty Hyland. The video goes into detail about each movement.

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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
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CF DOB 2010

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Posted: 04 October 2013 11:21 AM   [ Ignore ]   [ # 26 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE)


WOD - 130926
Packish
Complete as many rounds as possible in 20 minutes of:
5 Wall walk ups
15 foot Rope climb, 1 ascent (subbed 5 assisted towel pull ups (green band))
10 One-legged squats (subbed assisted pistols (blue band))

3 rounds + 4 wall walk ups.

Wall walk ups were the time sink.  I had done maybe 1 wall walk up before today.  To say I struggled mightily with them would be an understatement.  I’ll have to add this to the ever increasing list of things I need to work on… Same for the pistols…smh.

$O: cut grass

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Posted: 04 October 2013 11:23 AM   [ Ignore ]   [ # 27 ]
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warm up
Ankle MOBs
then 3-2-1-go

WOD (from BrandX 10/4/13)
AMRAP in 12min of:
15 wall ball (20#, 10feet)
15 double-unders
3 ring muscle-ups
TOTAL=6 complete + 8wb=206reps

MOBs

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

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Posted: 04 October 2013 11:42 AM   [ Ignore ]   [ # 28 ]
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jennmedic - 04 October 2013 11:02 AM
ginamf - 04 October 2013 10:31 AM

Apologies for the newbie question - I can’t find demos or descriptions of the hanging ring extension or Sots press on the main Crossfit page, or anywhere on this forum. Help?

Also is this question better to ask in a different discussion thread?

Google ring extensions and you should actually see this exact WOD done by Dusty Hyland. The video goes into detail about each movement.

I see you already found it but for anyone else looking, they had a wod demo the last time this came up found here http://www.crossfit.com/mt-archive2/008022.html

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Posted: 04 October 2013 11:44 AM   [ Ignore ]   [ # 29 ]
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20131004 Fri

“DT” HERO WOD
Pack:
Five rounds for time of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps
13:02

RIP.

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CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 04 October 2013 12:26 PM   [ Ignore ]   [ # 30 ]
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3 Oct 2013 - DT with Running

Five rounds for time of:
85 pound Deadlift, 12 reps
85 pound Hang power clean, 9 reps
85 pound Push jerk, 6 reps
3 min run - record distance

0.24, 0.25, 0.26, row, 0.28

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“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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