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Tuesday, October 15th, 2013 - Deadlift, Handstand walk
Posted: 15 October 2013 03:17 PM   [ Ignore ]   [ # 31 ]
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WU
500m row, KB, DROMs

SUNDAY 131013

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Given the choice of Smith machine vs dumbbells opted for the latter, knowing it’d be a hassle to clean, then sit, then lay down on the bench, only then press.

Hence, the DB bench press:

Results
40-45-50-55-60-65-70f-60-65-60

The weight is for a single DB, so its x2 for total.

$O
2 rounds
25 sit ups (bosu)
25 back extensions (med ball)

hip flossing mwod

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M/47/5’10”/155

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Posted: 15 October 2013 04:39 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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W/U

5:00 jumping rope

3x samson stretch, squat, shoulder pass, situps, back extensions, pullups, dips

Tuesday 131015

Puppies
75 pound Deadlift, 15 reps
60 foot bear crawl
75 pound Deadlift, 12 reps
50 foot bear crawl
75 pound Deadlift, 9 reps
40 foot bear crawl

8:25

$O

Headstand and handstand work, starting on planche

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 15 October 2013 04:59 PM   [ Ignore ]   [ # 33 ]
Stray Dawg
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WU: 1 Mile Jog 9 minutes.

WOD Scaled Cindy

Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Modified further for 12 minutes.  I am sort of a Puppy trying to hang with the pack…

Completed 12 rounds.  Last round had to assist the last two pull ups.

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M - 44 - 5’ 11 & 3/4” - 165 - Buckeye

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Posted: 15 October 2013 05:42 PM   [ Ignore ]   [ # 34 ]
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Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups, had to use a skinny band after the 3rd round
6 Push-ups, a little wormy
9 Squats

18 rounds

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____________________________________________________________

F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 15 October 2013 05:45 PM   [ Ignore ]   [ # 35 ]
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SUNDAY 131013

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

135x5, 145x5

Mixed in some sit-ups and back extensions b/w sets.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 15 October 2013 06:05 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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Tuesday, October 15th, 2013 - Deadlift, Handstand walk

“Diane”
21-15-9
155# Deadlift
HSPU 6” assisted

6:49

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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: 15 October 2013 06:18 PM   [ Ignore ]   [ # 37 ]
Stray Dawg
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Pups:
45-lb Deadlift, 15-12-9
Wall-assisted handstand hold, 15-12-9 seconds

4:40

Definitely ready to increase the weight on my deadlifts. Ready to do a handstand unassisted? Not a chance in hell smile

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F/33/5’2”/124
CF newbie

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Posted: 15 October 2013 06:26 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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Pack
185 pound Deadlift, 21 reps
30 pound dumbbell press each hand, 21 reps
185 pound Deadlift, 15 reps
30 pound dumbbell press each hand, 15 reps
185 pound Deadlift, 9 reps
30 pound dumbbell press each hand, 9 reps

7:04

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M/34/5’ 10”/182#

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Posted: 15 October 2013 07:02 PM   [ Ignore ]   [ # 39 ]
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Standard warm-up x 3

Deadlift 60kg x 21
Wall walk x 6
Deadlift 60 kg x 15
Wall walk x 4
Deadlift 60 kg x 9
Wall walk x 2

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Posted: 15 October 2013 07:35 PM   [ Ignore ]   [ # 40 ]
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TUESDAY 131015 Deadlift, Handstand walk

Buy in
3 rounds, 10, 12 and 15 reps: back extensions, sit ups, dips, knees to elbows

[modified] Pack
145 pound Deadlift, 21 reps
5 pullups
145 pound Deadlift, 15 reps
5 pullups
145 pound Deadlift, 9 reps
5 pullups

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———-
M/44/5’8”/147
CF DOB 12/31/2010
#lookup

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Posted: 15 October 2013 07:38 PM   [ Ignore ]   [ # 41 ]
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Strength: Deadlift
275x3 (got 2)

WOD: SATURDAY 131012

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

18:24, 16:08, 15:48, 16:43, 15.90, 15.25, 15.77, 15.53, 15.97, 14.17

Odd rounds were slightly up-hill, even rounds were slightly down-hill.

Compare to 130408.

14:70, 14:53, 15:59, 15:09, 15:60, 15:13, 16:52, 14:83, 16:02, 15:34

Run in the same location.

I did not do a high rep set of deadlifts because I was thinking the deadlifts and handstand walks were tomorrow, didn’t realize my error until I was already away from the gym.  I intended to do this workout by doing the DLs in the gym, then driving to a track about 10 minutes away for the sprints, but when I got to the track I found a soccer game under way so that was not an option.  I then had to drive a further 20 minutes home, so it took a little bit to get my legs moving again for the sprints and I did not have time to properly warm them up.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 15 October 2013 08:14 PM   [ Ignore ]   [ # 42 ]
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B/I:
cfwu
stretching
ankle mobility
Back Squat:
1x10, 45 lbs
5x3, 65-75-85-95-105 lbs

WOD:
Resting 60 seconds between sets:
Bench press:
1x10, 45 lbs
2-2-2-2-2-2-2-2-2-2 reps,
65-75-85-95-105-111-115-121-125-125 lbs
I didn’t actually time the rests. Figured whatever time it took to change the plates was close enough.

C/O:
Plank Hold:
30 seconds x 3 w/ 30s rest
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: 15 October 2013 08:29 PM   [ Ignore ]   [ # 43 ]
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KB practice

w/up droms 10min then TGU 2x2 12kg, 2x2 16kg 2x2 20kg

Pistol 3L/R + Press 12kg KB 3L/R + PU strict 3

then

Pistol 2L/R +12kg KB + Press 20kg 2l/2r + 2 PU strict with 16kg

then

2 x ( Pistol 1l/r 20kg KB + Press 24kg KB 1l/r + 1 Pu strict with 20kg)

Felt like mixing it up a bit. Lower rep heavier weight.

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 16 October 2013 12:18 AM   [ Ignore ]   [ # 44 ]
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Pack
185 pound Deadlift, 21 reps
Handstand walk 21 meters
185 pound Deadlift, 15 reps
Handstand walk 15 meters
185 pound Deadlift, 9 reps
Handstand walk 9 meters

If you cannot handstand walk you can try wall walks
http://www.youtube.com/watch?v=svJIKCiMzWQ

If you cannot support yourself safely in a handstand you can try bear crawling.  Substitute feet for number of seconds.

CFWUx3

80kg Deadlift, 21 reps
Bear Crawl 21 feet
80kg Deadlift, 15 reps
Bear Crawl 15 feet
80kg Deadlift, 9 reps
Bear Crawl 9 feet

5:16

Handstands - never could do them just can’t get used to them at all.
Read the scale wrong and did feet instead of meters for the bear crawls and it wasn’t enough should have tried the wall walks.  Will know for the next time.
Deadlifts unbroken except 2nd set (8 and 7).

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 16 October 2013 02:51 AM   [ Ignore ]   [ # 45 ]
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Tuesday 131015

CFWU

Bench press WU 95#, 115# 10 reps each

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

135#, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 failed on second.

3 rounds not for time
10 toes to bar
10 decline sit-ups 35# plate
15 squats

20 minutes double under practice (getting much better).

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M/45/142#/5’6”
CFBD 08/08/2013

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