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Tuesday, October 8th 2013 - Hang Power Cleans
Posted: 08 October 2013 05:17 AM   [ Ignore ]   [ # 16 ]
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Always posting behind Murph…

@No Coast

Warm-up
500m Row
Group Stretch
3x: 50 Single-unders, 10 Kipping Swing, 10 KB Swing
More Group Stretch

Helen
3x
400m Run
21 KB Swing, 1.5 pood
12 PU
Time: 11:02 (+0:21 PR)

Then,

5x 80m Shuttle Sprint (10+20+10+10+20+10)
15.08, 15.34, 15.32, 15.23, 15.49

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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: 08 October 2013 05:21 AM   [ Ignore ]   [ # 17 ]
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Murph99 - 08 October 2013 04:47 AM

WU: 15 back extensions, 15 KB swings w/ 35lb, 15 back extensions, 15 KB swings w/ 53lbs

SWOD: Deadlift 290lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 290lbs x 5
Hi Rep - 225lbs x 21

WOD: Hang power clean 3-3-3-3-3-3-3 reps
95-115-135-155-165-185 (PR +20 lbs) - 185x1 (failed last set on reps 2 & 3)

Congrats on the hang clean PR Murph. Good Deadlifts also grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 08 October 2013 05:57 AM   [ Ignore ]   [ # 18 ]
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Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up (sub max pull-ups and max dips)

Post time, load and reps for each. Rest as needed between efforts.

Like many others, I completely screwed the pooch as far as what time to keep on this. I recorded the time per round, not just the sprint.

100m, 155# C&J, 12, 10 - 1:36
100m, 155# C&J, 10, 8 - 1:34
100m, 155# C&J, 10, 8 - 1:48
100m, 155# C&J, 8, 8 - 1:44
100m 155# C&J, 10, 7 - 1:43

Back Squats: 45#x5, 95#x5, 135#x5, 185#x3, 225#x1, 275#x1, 285# FAIL(standing PR), 225#x3, 185#x5, 135#x10

$ out 20 minutes on the Elliptical Machine

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 08 October 2013 06:10 AM   [ Ignore ]   [ # 19 ]
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wu: Running 6 x 800 (3:14 c/u)

Hang power clean 3-3-3-3-3-3-3 reps

45-55-65-95-115 (bad form)-95-95-95. Last 3 series proper form

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M/44/6´/185
CF since 08/01/2013

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Posted: 08 October 2013 06:12 AM   [ Ignore ]   [ # 20 ]
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OPG57 - 08 October 2013 05:21 AM
Murph99 - 08 October 2013 04:47 AM

WU: 15 back extensions, 15 KB swings w/ 35lb, 15 back extensions, 15 KB swings w/ 53lbs

SWOD: Deadlift 290lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 290lbs x 5
Hi Rep - 225lbs x 21

WOD: Hang power clean 3-3-3-3-3-3-3 reps
95-115-135-155-165-185 (PR +20 lbs) - 185x1 (failed last set on reps 2 & 3)

Congrats on the hang clean PR Murph. Good Deadlifts also grin

Thanks OPG, not sure what happened on my last set; maybe i was just tired. have a great day.

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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: 08 October 2013 06:22 AM   [ Ignore ]   [ # 21 ]
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Murph99 - 08 October 2013 06:12 AM
OPG57 - 08 October 2013 05:21 AM
Murph99 - 08 October 2013 04:47 AM

WU: 15 back extensions, 15 KB swings w/ 35lb, 15 back extensions, 15 KB swings w/ 53lbs

SWOD: Deadlift 290lbs
135lbs x 8; 225lbs x 5; 275lbs x 5; 290lbs x 5
Hi Rep - 225lbs x 21

WOD: Hang power clean 3-3-3-3-3-3-3 reps
95-115-135-155-165-185 (PR +20 lbs) - 185x1 (failed last set on reps 2 & 3)

Congrats on the hang clean PR Murph. Good Deadlifts also grin

Thanks OPG, not sure what happened on my last set; maybe i was just tired. have a great day.

It was a new PR by 20 lbs.!! Be happy that you got 1 rep! That’s a significant increase from hang position. Good job wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 08 October 2013 06:49 AM   [ Ignore ]   [ # 22 ]
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Baseline WOD: 10 minute AMRAP

7 burpees
7 kb swings, 53lb
50m run

9 rounds + 2 burpees = 128 reps (run does not count toward rep total)

This is a baseline for a challenge a few of us are having.

3 point body fat measuement was taken = 16.8%

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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: 08 October 2013 07:22 AM   [ Ignore ]   [ # 23 ]
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Tabata (FP)

Wu: yea

CFSB:
Floor press 3x97.5 then 15x77.5

WOD:
Tabata
DB snatch L arm, 22 kg
GHD sit ups (progression)
DB snatch R arm, 22 kg
6-10-5

MWOD:
K* 10 min
50 banded good mornings

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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: 08 October 2013 07:36 AM   [ Ignore ]   [ # 24 ]
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Warm up 3x10(pull up, push up, sit up, squat)

Tight hips today, took all 3 rounds to loosen up.  Gonna bump this up to 12’s next session.

Deadlifts 5x135, 5x185, 5x245, 3x295, 3x330, 5x375

Skipped dedicated high rep set in lieu of metcon

5 rft
5 deadlifts, 315
10 ring dips

2:51 - 5lbs heavier bar and 33 secs slower than my last outing 3 1/2 years ago.  Deads were solid and first three rounds of dips unbroken before the wheels came off a bit.  Still happy to get the dips done in this domain let alone the deads.  Must remember my self cue on the dips to keep chest up.  Helps to make lockout smoother.

Cheers, kempie

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Take a deep breath ... Now do it again!
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CFSB Dummie’s Playground

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Posted: 08 October 2013 09:48 AM   [ Ignore ]   [ # 25 ]
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W/U

5:00 rowing
CFWU plus shoulder pass

131008

Hang power clean 3-3-3-3-3-3-3 reps

broomstick X 5
45 X 5

55/65/75/85/95/95/95 (still working on form)

$O

Handstand and headstand work

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 08 October 2013 10:55 AM   [ Ignore ]   [ # 26 ]
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Hang power clean 3-3-3-3-3-3-3 reps

Each set completed with 55kg/121lbs(all i’ve got, prob couldnt have done any more anyway…).

Went for a bike ride afterwards…

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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: 08 October 2013 11:09 AM   [ Ignore ]   [ # 27 ]
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Diane
21-15-9
Deadlift 225
HSPU

10:10

Well off my PR by a minute and a half. Was focusing on quality reps since I’ve been out of the crossfit game for a couple weeks. That and my cardiopulmonary ability felt like crap =)

In
500m row - 1:57
Max toes to bar - 31 (PR +1)

Out
2000m row - 9:56, 1k split of 4:34

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 08 October 2013 11:37 AM   [ Ignore ]   [ # 28 ]
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dannyrod - 08 October 2013 11:09 AM

Diane
21-15-9
Deadlift 225
HSPU

10:10

Well off my PR by a minute and a half. Was focusing on quality reps since I’ve been out of the crossfit game for a couple weeks. That and my cardiopulmonary ability felt like crap =)

In
500m row - 1:57
Max toes to bar - 31 (PR +1)

Out
2000m row - 9:56, 1k split of 4:34

I’m sure packing and moving played a role in that also. Glad to see you got some time to train.  wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 08 October 2013 12:09 PM   [ Ignore ]   [ # 29 ]
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BuyIn
2x through
1:00 bottom of the Squat
1:00 Bicep on wall
1:00 Bottom of the Squat
1:00 lax on T-spine
1:00 lax on hammy on box
1:00 lax on bottom of foot
1:00 lax on anterior tib

WOD:
10->1
shoulder press at 30kg
v-ups
150m run

18:45

Darla did
9->2 shoulder press @24kg
v-ups
150m run

16:18

Cashout
untimed
5x
2 CtB pull-ups
5 wall ball

happy that three of my CtB sets were actually doubles

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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: 08 October 2013 12:34 PM   [ Ignore ]   [ # 30 ]
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Hey all, I’m playing catch up and feels good to be doing something again.
Hope to be back to usual self in a week.

Ran 7 miles in 1 hour then did a wod from last week and modified a bit.
21-15-9 rep rounds of
Walking lunge steps
45 pound Barbell thruster
Pull-ups (some kipping, some jumping)
Knees to elbows
17:22

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

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