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Tuesday, October 8th 2013 - Hang Power Cleans
Posted: 08 October 2013 12:41 PM   [ Ignore ]   [ # 31 ]
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Glorybelle - 08 October 2013 12:34 PM

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

Sounds like your getting back up to speed. Happy training Glorybelle grin

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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: 08 October 2013 01:30 PM   [ Ignore ]   [ # 32 ]
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131008

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

B/I: HB 3/1x3

95-105-115-125-135-145-155

C/O: SBDH

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You are not a beautiful or unique snowflake.

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Posted: 08 October 2013 03:39 PM   [ Ignore ]   [ # 33 ]
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20131008 Tue

Puppies
Four rounds for time of:
Run 400 meters
12 Pull-ups (blue band)
11:31

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M/48/6’3”/225

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

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Posted: 08 October 2013 04:47 PM   [ Ignore ]   [ # 34 ]
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Hang Power Cleans

3x3x3x3x3x3x3

45x65x80x95x115x135x155

Then, for the hell of it, tried 165x1 for a PR. Hit it. Thought about trying for a 2nd rep, but decided to not risk the PR bliss. Happy with this!

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First WOD: 6/24/13

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Posted: 08 October 2013 04:57 PM   [ Ignore ]   [ # 35 ]
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Tuesday 131008

Run 2.0 mi. 12:01 min.

XFit - Puppy - Four Rounds Post Time
Run 400 m
10 pull-up (10 / 3,2,1,1,1,1,1 / 2,1,1,1,1,1,1,1,1 / 2,1,1,1,1,1,1,1,1)

14:56

All the posts yesterday about not over doing it, glad I stuck to the puppy workout, made sure each pull-up was a full one.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 08 October 2013 05:18 PM   [ Ignore ]   [ # 36 ]
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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

WU: Tabata lawn mowing.  3 Tabatas.  The just mowed.  3rds of 15 push ups, 5 pull ups, Abs, Stretch/mobility, 3 dips
No rings so did dips in place of extensions
I suck at rolls
Use 35 lbs for SOTs Press
7:50

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M - 44 - 5’ 11 & 3/4” - 165 - Buckeye

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Posted: 08 October 2013 05:37 PM   [ Ignore ]   [ # 37 ]
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Tuesday, October 8th 2013


Six rounds for time of:
Run 400 meters
25 Pull-ups

33:42

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 08 October 2013 05:44 PM   [ Ignore ]   [ # 38 ]
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am
5x
3 snatch grip high pulls, 125
15 double unders

30 snatches, 115

pm
with JDG
5rds
1 Press
2 Push press
3 Push jerks

used 135

EMOM 20
10 Cals on rower
15 Double unders

3 x 40 GHD sit ups

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M/54/5’11”/190

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Posted: 08 October 2013 05:55 PM   [ Ignore ]   [ # 39 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility

WOD:
4 rounds for time of:
100 single-unders
10 Pull-ups

Time: 8:52

C/O:
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: 09 October 2013 12:36 AM   [ Ignore ]   [ # 40 ]
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CFWU

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

20kg, 30kg, 40kg, 50kg, 50kg, 50kg, 50kg - struggled with the form a little bit so didn’t raise the weight on the last few rounds

stretched and general warm down.

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 09 October 2013 01:19 AM   [ Ignore ]   [ # 41 ]
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Took a rest day the last two days body is overworked and needed the rest.  Glad I listened.  Felt great today.

131008

“Dragon”

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

Deadlift 205#
Push Jerk 105#
1st 5K 22:49
2nd 5K 22:12
54:03

R.I.P.

Finished it off with 3 rounds not timed of:

Toes to Bar 10 reps
Decline situps w/35#

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 09 October 2013 06:37 AM   [ Ignore ]   [ # 42 ]
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Warmup 3 Rounds with a training bar of Barbell Shoulder Dislocates x10, Overhead Squat x10 with a 30 second pause at the bottom of every other rep, Sots Press x10, KTE x15 and Good Mornings x10.

SWOD Deadlift: 220

65lb x15, 140lbx5, 160lbx5, 180lbx7

WOD Hang power clean 3-3-3-3-3-3-3 reps:

Kept the weight low and focused on form 45-45-55-55-60-60-65

Metcon  For effort, 21-15-9 of 45lb SDHP and 7-5-3 of Strict Pullups as a three round couplet.

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M/28/5’11”/158

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Posted: 09 October 2013 07:41 AM   [ Ignore ]   [ # 43 ]
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Today did not go as planed. Spent the day on roof replacing and repairing shingles and vent boots. 8/12 pitch my legs and knees are done. What started out as an hour project turned into all day ordeal

3 hr martial arts PM.

Saw some good numbers on hang cleans today.  Good job guys.

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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.”
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M 37
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CF DOB 2010

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Posted: 09 October 2013 08:46 AM   [ Ignore ]   [ # 44 ]
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jennmedic - 09 October 2013 07:41 AM

Today did not go as planed. Spent the day on roof replacing and repairing shingles and vent boots. 8/12 pitch my legs and knees are done. What started out as an hour project turned into all day ordeal

3 hr martial arts PM.

Saw some good numbers on hang cleans today.  Good job guys.

8/12 pitch! yikes! . That’s a steep roof Jenn.  You almost need to be roped off on that one. I bet your legs are fried. But look on the bright side, You got to put some of that CF fitness to the test. I wonder how many folks out there in CF have ever done a real back buster like hand stacking 100-200   90-110 lbs. bales of alfalfa. Now That’s a real work out wink .  Just like spending a hot day on a roof . Hope you didn’t scuff to many shingles. Yep I’ve done roofs myself. Us big guys got to get off the roof before the Sun heats the shingles up. and our boots mess them up.  Have a great day Jenn.

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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: 09 October 2013 10:31 AM   [ Ignore ]   [ # 45 ]
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OPG57 - 09 October 2013 08:46 AM
jennmedic - 09 October 2013 07:41 AM

Today did not go as planed. Spent the day on roof replacing and repairing shingles and vent boots. 8/12 pitch my legs and knees are done. What started out as an hour project turned into all day ordeal

3 hr martial arts PM.

Saw some good numbers on hang cleans today.  Good job guys.

8/12 pitch! yikes! . That’s a steep roof Jenn.  You almost need to be roped off on that one. I bet your legs are fried. But look on the bright side, You got to put some of that CF fitness to the test. I wonder how many folks out there in CF have ever done a real back buster like hand stacking 100-200   90-110 lbs. bales of alfalfa. Now That’s a real work out wink .  Just like spending a hot day on a roof . Hope you didn’t scuff to many shingles. Yep I’ve done roofs myself. Us big guys got to get off the roof before the Sun heats the shingles up. and our boots mess them up.  Have a great day Jenn.

Used an old couch cushion. Good sticking power still not my favorite job. I agree slinging wire wrapped alfalfa bales is tough work but I like it.

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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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