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Wednesday, October 16th, 2013 - OHS, FS, BS
Posted: 15 October 2013 04:56 PM   [ Ignore ]
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WEDNESDAY 131016

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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Compare to 120810.

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Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 15 October 2013 08:16 PM   [ Ignore ]   [ # 1 ]
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Whose a Big Dawg?  Your a Big Dawg.  Everyone can do this one as Rx’d.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 16 October 2013 01:08 AM   [ Ignore ]   [ # 2 ]
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KB swings, push-ups, handstand hold, box jumps. 3 x back squat.

Warmup
500 row
10 supermans
10 wall squats
10 PVC OHS

Buy-in
Back squat 5-3-1-3
In kg: 40-50-60-70(F, 2)


Metcon
One full tabata interval for each exercise, 1 minute rest between sets.
KB swings (American), 12 kg
Push-ups
Handstand hold against the wall (s)
Box jumps, 60 cm

Result (minimum score): 7-2-0-5

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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: 16 October 2013 02:35 AM   [ Ignore ]   [ # 3 ]
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WU: 3x10: sit-ups, superman’s, stretches

WEDNESDAY 131016
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets

Since I only have a total of 45 pounds of barbell and plates, I modified as follows:

5 sets of 5 reps at 45 lbs:

Overhead squat
Front squat
Back squat
Sots press
Kettlebell extensions @ 20 lbs per arm (left +right=1 rep)

Cool down: 1 rep Songham 1, 5 reps Songham 2, 1 mile walk with dog.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 16 October 2013 03:44 AM   [ Ignore ]   [ # 4 ]
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Wednesday oct 16 2013

Flexibility
2 min bottom of squat toes on mat
Hold Pike Stretch for 3 min
Hold Middle Split for 3 minutes


Front Squat
3-3-3-3-3
95-105-115-125-135-145 3rep max pr
Push Press
3-3-3-3-3
125-135-145-155-165-175 3 rep max pr

Workout brought to you by NorCal CrossFit regular programming (Taz Barber)
5 Min AMRAP
100 M Farmer Carry 45 lb plate
10 C2B Pull Ups
10 Thrusters 95
10 box jumps
Barely 1 round

Rest 2 min
AMRAP 10 Min
100 M Farmer Carry 45 lb plate in each hand
10 C2B Pull Ups
10 Thrusters 95
10 Box Jumps 20
2 rounds even

Recover 5 Min

Tabata Hollow Rock
14-13-14-12-14-12-11

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 16 October 2013 04:06 AM   [ Ignore ]   [ # 5 ]
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3 rep max Deadlift
3-3-3-3-3
225-275-295-305-315-335x1(fail)

10 min AMRAP
15 Push-Ups
15 Box Jumps
7 rounds + 15 push-ups = 225 reps

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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: 16 October 2013 04:22 AM   [ Ignore ]   [ # 6 ]
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Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Overhead squat 33-38-43-45-50
Front squat 65-85-95-105-125
Back squat 135-145-155-165-175

Rowed 1000m

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M/30/5’9”/156

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Posted: 16 October 2013 04:42 AM   [ Ignore ]   [ # 7 ]
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Morning all, Tested the back this morning doing stretches and trunk twists. I still feel a touch of soreness when I twist to the left. I really want to do Deadlifts today, But my Deadlift routine calls for 352 x 10, I want my back 100 %  for that one. Maybe tomorrow. Have a great day all. wink


OK. Change of plans. I decided to test my back .  I stretched and did 10 minute 2.1 mile Elliptical warm up. The plan was to go till I experienced any discomfort than stop. everything felt fine.

Deadlift
132 x 10
176 x 5
220 x 5
264 x 5
308 x 3
352 x 12     http://vimeo.com/77046283

  I guess I’m finally healed up LOL    have a great day all wink


Sorry premature goodbye.  I had so much energy left over from down time wink (murph) LOL  that I felt a sled pull was called for. 
 
I loaded sled to 115 lbs.  I did 4 laps non stop in 48:56   12:14 lap average.  distance was 1 .33 miles. I kept the pace slow and steady to get the extra distance today.  OK I’m done for the day. Take care all.    http://vimeo.com/77064901  video of my 2 homebuilt sleds.

New harness came in . I ordered one that had belly and chest strap to distribute the load better. I loaded up a gold 45kg plate on Red for a total of 133.5 lbs.  I pulled one full lap.  Man that extra 18 lbs. was heavy. but I got it non stop.  5 laps total today grin  1.66 miles

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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: 16 October 2013 04:54 AM   [ Ignore ]   [ # 8 ]
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Active Rest Day:
- WU - mobility mash up, stretching, jump rope and double under practice.
- Muscle Ups - 2, 1, 3, 3, 3, 3, 2, 1, 3 = 21
  - At top of second set of 1, added 5 ring dips
  - At the top of the second to last set of 1, added 30 second ring L-sit hold
- 50 reps of SDHP w/ 45lb bar
- Dead hang pullups - 12, 8, 11 = 31
- More double under practice

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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: 16 October 2013 05:05 AM   [ Ignore ]   [ # 9 ]
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Warm up 3 mins on the rower

Deadlift up to 5x380 then 15x325

Emom 9 mins
5 hang squat clean, 135
5 strict ring dips

Completed, had planned for 7 rounds but after seeing GD’s example with fat interval Fran I decided to take it to 45+ reps.  Next week 6’s for 8 mins.

Cheers, kempie

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Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 16 October 2013 05:29 AM   [ Ignore ]   [ # 10 ]
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@No Coast

Warm-up
1,000m Row
Group Stretch
3:00 Hip Mobility

Strength
Overhead Squat
10x45#, 8x75#, 6x105#, 5x135#, 3x165#, 2x195#, 3x215#

Metcon
3x
15 OHS, 95#
7 T2B+PU
Time: 4:06
All OHS UB. Round 1 of T2B-PU UB, then 3/2/2 and 2/2/2/1.

Then,

8:00 Shoulder Mobility

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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: 16 October 2013 05:30 AM   [ Ignore ]   [ # 11 ]
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20131016 Wed

0530
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
125-130-135-140-145-150-155-160-165-170
No spotter so I took it easy.

1400
Diane Scaled
21-15-9 for time of:
135# Deadlift
HSPU - sub knees on bench
6:22

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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: 16 October 2013 06:25 AM   [ Ignore ]   [ # 12 ]
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wu: pull ups prog
    sit ups 25
    25 lbs overhead squat (10)

Overhead squat 1-1-1-1-1 (45-55-65-75-85) reps
Front squat 1-1-1-1-1 (95-105-115-125-135) reps
Back squat 1-1-1-1-1 (135-145-155-165-165) reps

10 x DL (185 lbs)

50’ spinning

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M/44/6´/185
CF since 08/01/2013

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Posted: 16 October 2013 06:43 AM   [ Ignore ]   [ # 13 ]
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eagr - 16 October 2013 06:25 AM

wu: pull ups prog
    sit ups 25
    25 lbs overhead squat (10)

Overhead squat 1-1-1-1-1 (45-55-65-75-85) reps
Front squat 1-1-1-1-1 (95-105-115-125-135) reps
Back squat 1-1-1-1-1 (135-145-155-165-165) reps

10 x DL (185 lbs)

50’ spinning

Good work eagr wink

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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: 16 October 2013 06:47 AM   [ Ignore ]   [ # 14 ]
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Rest day today for me collecting kids from school.

You might say my WoD is play time!

Will pick it up tomorrow.

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 16 October 2013 06:52 AM   [ Ignore ]   [ # 15 ]
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Good morning strangers! Yes, It has been 12 days since my last true work out and post.  Took a family vacation to a cabin in Greer AZ last week (it was beautiful, peaceful, trees turning fall colors, etc) I did some short slow hikes with wife and kids each day and messed around doing box jumps on rocks or stone walls a few times, I could tell the 8300+ feet elevation would slow me down if I really wanted to work out (a little hard to breathe).  When we got back home I did manage to hang up my wall-ball target on the back of the house and do a couple of sets of 20 wall-balls with 15 pound med ball.  Not enough to consider a full workout, just messing around.  Anyway…. now it’s back to work and working out!!!

Wednesday 131016   5:00 am start - about 70 degrees in garage - just turned fans on - no cooler needed now.

WU:  3x : Samson stretch, 5 shoulder dislocates, 15 ohs w/pvc pipe, 15 Ab-mat sit-ups, 15 good-mornings w/45# bar, 12 dips.

WOD:
Cindy - Pack scale
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Total = 7 rounds + 5 pull-ups, 3 push-ups. 

I decided I need to take it easy after the long break, I chose an “easy” metcon - body weight WOD just to get used to effort.  The push ups were slowing me down this morning, I have never been real good at high reps of push ups.  I should have done the 3-6-9 rep scheme.  Oh well,  embarassed, but back at it.  I know it can only get better if I keep consistenly working out.
It feels good to finally get back to working out.
smile

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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