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Monday, October 7th - Running and Pull ups
Posted: 07 October 2013 07:40 AM   [ Ignore ]   [ # 16 ]
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Morning all, Bench day week 2 ,  Elliptical 30 minutes 6.5 miles. Decided to switch things up and try the (Brad Gillingham 12 week bench routine)  Jennmedic is currently doing it also on my recommendation . So if it doesn’t work its my fault LOL I actually liked this program because the guy is a drug free lifter. So it has realistic expectations. I also like that Brad Lifts similar to how I have always trained . And that is work up to a heavy single and then do your foundation training with lighter sets. An example would be I used to work up to 365 x 1 then do 315 x 5 x 3 with a pause to get deep into the muscle tissue to promote growth or Hypertrophy for you technical folks. If you go to Brads site he has a box up top to insert your current max single in . It will calculate your poundages ,Rep ,sets for a 12 week program. You can also train bench 2 times a week if desired.1 day heavy and 1 day light. I choose 1 day myself since it has always worked for me.  My sets were based on my current 330 x 1.  I used the week 2 of his program which was 297 x 1   and 264 x 5 , 264 x 5, 264 x 6 with pauses. Brad does not tell you to do Pauses. That’s my thing. It really works though, so I make the extra effort.  http://vimeo.com/76367097 . 264 x 5.    have a great day all                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 I decided that there was some more gas in the tank so I pulled the sled out. I upped the weight to 99 lbs.  My goal was the mile course again. 2/3 rds of a mile later I cried uncle. 2 laps took me 21 minutes. The heat was 30 degrees warmer than last time with 88 lbs.  Wow that was a butt kicker beatup

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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.

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Posted: 07 October 2013 07:56 AM   [ Ignore ]   [ # 17 ]
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WOD:
For Time:
Run 200m
10 Clean and Jerks 135lb
Run 400m
15 Squat Cleans 135lb
Run 800m
20 Power Cleans 135lb
Time - 20:40 Rx

Pretty slow but I wanted to stick with 135 and not scale down.

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 07 October 2013 08:44 AM   [ Ignore ]   [ # 18 ]
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Pack
Four rounds for time of:
Run 400 meters
15 Pull-ups

16:10

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 07 October 2013 09:02 AM   [ Ignore ]   [ # 19 ]
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klrace - 07 October 2013 08:44 AM

Pack
Four rounds for time of:
Run 400 meters
15 Pull-ups

16:10

Well done big guy wink  Hope the camping trip was good.

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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.

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Posted: 07 October 2013 09:51 AM   [ Ignore ]   [ # 20 ]
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W/U

5:00 jumping rope
CFWU with rows instead of pullups and shoulder passes

Monday 131007

Pack
Four rounds for time of:
Run 400 meters
15 Pull-ups

20:41

$O

Handstand & headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 07 October 2013 10:17 AM   [ Ignore ]   [ # 21 ]
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131003

“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

Post time to comments.

Compare to 120310.

Time: 7:55

Last time 120310: 14:40 @ 115 lbs

I noted last time how badly I mis-scaled this, so dropped to 95 lbs this time.  All rounds all sets unbroken.  I had a slight pause to switch to a hook grip before starting HPCs, but otherwise first 2 rounds without releasing bar (break between rounds though).  Third through fifth round I had to take a slight break between sets, which meant putting the bar down after HPCs, so 1 extra clean each round to rack the weight for push jerks.

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M 52/5’10”/180

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Posted: 07 October 2013 10:49 AM   [ Ignore ]   [ # 22 ]
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Cindy

Warmup
Running with sit-ups
Bear crawl with push-ups
Football drills (running in place + burpee + sprint)

Skill
Handstand practice

WOD
Cindy
ARMRAP 20 min
5 pull-ups (green wide band)
10 knee push-ups
15 air squats

Result: 7 rds + 20 reps

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 07 October 2013 10:55 AM   [ Ignore ]   [ # 23 ]
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Pack
Four rounds for time of:
Run 400 meters
20 Pull-ups

1 - 02:12
2 - 03:01
3 - 03:27
4 - 03:17

Time - 11:59

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 07 October 2013 11:12 AM   [ Ignore ]   [ # 24 ]
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Buy-In:
Arm Swings
Leg Swings
High Knees
Butt Kicks
100m easy jog
Strict pull-ups

Run:
3x30m, rest 2min
3x60m, rest 2min
1x100m

5.82+5.74+5.69+10.93+10.65+10.58+18.04=1:07.45

about a half second PR on the 100m
3.14s PR on the total working time.

Cash-out:
400m brisk walk-off
10 good mornings

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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: 07 October 2013 11:54 AM   [ Ignore ]   [ # 25 ]
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Warm Up

1. 2 pos snatch: work up to 70%x1+1rep at each position x 5 sets. hang+floor = 2 reps.
  Used 115 for all lifts

2. snatch push press: 5, 5, 4, 4, 3
  135 lb

3. snatch pulls: work up to 85%x3, 90%x3x3
  185 lb

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins


CrossFitters

Strength:
Back Squat: 250 5x5

Work Capacity:
Complete the following for time:
Row 1,000m
50x box jumps (24in/20in)
40x toes to bar
30x power clean (135#/95#)

Did not get to finish. Fire call.

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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: 07 October 2013 11:58 AM   [ Ignore ]   [ # 26 ]
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warm up
5x 20 good mornings, 45# & 20R/20L hops
5x HS hold & 7 strict pull-ups
MOBs

Lift
cDL
[6@135;6@135+deficit;6@165;6@165+deficit warm up]
Attempt 6x6reps @180+deficit; got 666666 {60-90sec rest]
Lift- Felt OK.  Deficit was 2.5inch.

10min rest, then…

WOD (from BrandX 10/7/13)
Grace
30reps for time:
Clean and Jerk 135#
10/7/13=4:50

No splits.  Also, better described at AWGTOH.
Felt like a flailing fool for close to 5min…  Crap-ville.

Previous:
9/13/2012=3:58 (really AWGTOH) [reps(time)=13(1:08)/4(0:40)/4(0:39)/5(0:52)/4(0:40)]
10/28/2010=3:50 (15rep splits=1:34/2:16) (really AWGTOH)
10/09/2009=3x10reps C&J w/ 15 push-ups each rd=6:14 (1:36/2:13/2:27)
9/17/2009=5:04 (1:15/1:47/2:02) w/ 135# (power clean from the deck, push jerk)
6/02/2009=5:25(1:24/1:58/2:03) w/ 135# (power clean from the deck, push jerk)
12/09/2008=6:06 w/ 135# (power clean from the deck, push jerk)
9/18/2008=6:53 w/ 135# (power clean from the deck, push jerk)
1/29/2008=9:13 w/ 135# (power clean from the deck, split jerk)
8/13/2007=12:27 w/ 135# (hanging clean, split jerk)
4/7/2006=8:44 w/ 125# (power clean from the deck, split jerk)
2/18/2005=6:22 w/ 115# (power clean from the deck, split jerk)

$-out
100 AbMat sit-ups

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

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Posted: 07 October 2013 12:07 PM   [ Ignore ]   [ # 27 ]
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jennmedic - 07 October 2013 11:54 AM

Warm Up

1. 2 pos snatch: work up to 70%x1+1rep at each position x 5 sets. hang+floor = 2 reps.
  Used 115 for all lifts

2. snatch push press: 5, 5, 4, 4, 3
  135 lb

3. snatch pulls: work up to 85%x3, 90%x3x3
  185 lb

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins


CrossFitters

Strength:
Back Squat: 250 5x5

Work Capacity:
Complete the following for time:
Row 1,000m
50x box jumps (24in/20in)
40x toes to bar
30x power clean (135#/95#)

Did not get to finish. Fire call.

Busy Day. Good job Jenn

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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: 07 October 2013 12:14 PM   [ Ignore ]   [ # 28 ]
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OPG57 - 07 October 2013 12:07 PM
jennmedic - 07 October 2013 11:54 AM

Warm Up

1. 2 pos snatch: work up to 70%x1+1rep at each position x 5 sets. hang+floor = 2 reps.
  Used 115 for all lifts

2. snatch push press: 5, 5, 4, 4, 3
  135 lb

3. snatch pulls: work up to 85%x3, 90%x3x3
  185 lb

4. glute ham back extensions 3 x 10

5. 100 sit ups

6. 50 chins


CrossFitters

Strength:
Back Squat: 250 5x5

Work Capacity:
Complete the following for time:
Row 1,000m
50x box jumps (24in/20in)
40x toes to bar
30x power clean (135#/95#)

Did not get to finish. Fire call.

Busy Day. Good job Jenn

Thanks OPG. Wished I could have finished was about half way through toes to bar.

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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: 07 October 2013 12:19 PM   [ Ignore ]   [ # 29 ]
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Squats/pushups/bench

warmup: 10 min on C2 - 2030 m

Squats:
6-6-6-6-6-6 @ 150 lbs
pushups, 7
135lb bench, 2 reps

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 07 October 2013 12:28 PM   [ Ignore ]   [ # 30 ]
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Kinda/sorta modified today’s workout….

-Run 200 meters
-13 push-ups
-Run 200 meters
-13 sit-ups
-Run 200 meters
-12 push-ups
-Run 200 meters
-12 sit-ups
-Run 200 meters
-13 push-ups
-Run 200 meters
-13 sit-ups
-Run 200 meters
-12 push-ups
-Run 200 meters
-12 sit-ups
-1/2 mile on recumbent bike

Total time:  33:16
Treadmill time:  14:23
Bike time:  2:08

I hate workouts where you get down on the floor to do push-ups/sit-ups after running.  I tend to just lay there before getting started and that just kills my time!  smile

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Breathe in.  Breathe out.  Move on.

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