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Wednesday, October 16th, 2013 - OHS, FS, BS
Posted: 16 October 2013 06:58 AM   [ Ignore ]   [ # 16 ]
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OPG57 - 16 October 2013 06:43 AM
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

thank you OPG57

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CF since 08/01/2013

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Posted: 16 October 2013 08:38 AM   [ Ignore ]   [ # 17 ]
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Walking Lunges/Thrusters/PU/K2E

Warm-up:  Rowing

For time, 18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
70 pound Barbell thruster
Pull-ups
Knees to elbows

20:21

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 16 October 2013 08:55 AM   [ Ignore ]   [ # 18 ]
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1/2 mile run

Mobility then

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.

OHS 115-135-145-155-160
FS 165-175-185-195-205
BS 225-235-245-255-265

Had to rush through this one, so barely any rest between sets.  Basically just squat, change weight, then squat again.

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M/33/5’11”/245#

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Posted: 16 October 2013 09:21 AM   [ Ignore ]   [ # 19 ]
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Bench Press 2,2,2,2,1
155
165
175
185
195 (PR)

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“It is not daily increase but daily decrease; hack away the unessential”  ~ Bruce Lee

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Posted: 16 October 2013 09:35 AM   [ Ignore ]   [ # 20 ]
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Mike D - 16 October 2013 08:55 AM

1/2 mile run

Mobility then

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.

OHS 115-135-145-155-160
FS 165-175-185-195-205
BS 225-235-245-255-265

Had to rush through this one, so barely any rest between sets.  Basically just squat, change weight, then squat again.

Good numbers Mike wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

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

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Posted: 16 October 2013 09:39 AM   [ Ignore ]   [ # 21 ]
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W/U

5:00 jumping rope
stretching
3x Samson stretch, squats, shoulder roll, situps, back extensions, pullups, dips

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.

OS 45/45/55/65/65
FS 75/85/95/105/115
BS 125/135/145/155(f)/135

no time for $O

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 16 October 2013 09:45 AM   [ Ignore ]   [ # 22 ]
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WU
3x(Samson stretching, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

Burgener WU x2 w/PVC, x1 w/ barbell

WOD - 131008
Hang power clean 3-3-3-3-3-3-3 reps
45x5,  65x5
95x3, 115x3, 135x3, 155x2(f-3), 145x3, 150x3, 155x3, 165x3

Compare to 130619
65/95/105/115/125(f-2nd)/125/135#

$O: 800m jog carrying 15# medicine ball untimed

The fail at 155 I realized I wasn’t getting enough speed generated and I wasn’t breathing correctly.  I think I corrected the issue with the breathing and that may have helped because the weight seemed easier to move after that…I need to set up some kind of camera so I can record myself.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 16 October 2013 09:55 AM   [ Ignore ]   [ # 23 ]
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esorrell - 16 October 2013 09:45 AM

WU
3x(Samson stretching, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

Burgener WU x2 w/PVC, x1 w/ barbell

WOD - 131008
Hang power clean 3-3-3-3-3-3-3 reps
45x5,  65x5
95x3, 115x3, 135x3, 155x2(f-3), 145x3, 150x3, 155x3, 165x3

Compare to 130619
65/95/105/115/125(f-2nd)/125/135#

$O: 800m jog carrying 15# medicine ball untimed

The fail at 155 I realized I wasn’t getting enough speed generated and I wasn’t breathing correctly.  I think I corrected the issue with the breathing and that may have helped because the weight seemed easier to move after that…I need to set up some kind of camera so I can record myself.

Good job esorrell. Camera is an excellent idea for form critique.Keep up the good work. wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

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

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Posted: 16 October 2013 10:48 AM   [ Ignore ]   [ # 24 ]
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Weekend, WOD: Chukar Hunting…aka Hiking with a Shotgun

Monday, WOD: Volleyball

Yesterday, WOD 14102013
Puppish
65 pound Deadlift, 21 reps
21 second Handstand Hold
65 pound Deadlift, 15 reps
15 second Handstand Hold
65 pound Deadlift, 9 reps
9 second Handstand Hold
6:34
Tried to the handstand walk but man that was awkward.

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Posted: 16 October 2013 12:45 PM   [ Ignore ]   [ # 25 ]
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3:00 lax on bottom of foot and calf stretching
POSE prep
3x20m Ball of Foot hops
3x20each leg @94, wall drill out
3x20each leg @94, forward lunge drill
4x:90sec @102 cadence, 2:00minute rest - idea is to push the pace, I was getting around 300m
1x6minute @94 cadence - I got about 850m

This is our last week of POSE prep work after this week we can start at the beginner level running practices cheese

Buy In:

2 minutes bottom of the squat

10 air squats

100 m run

1 minute couch stretch

1 minute pigeon stretch

20 good mornings

20 Bulgarian split squats

100m run

2 minutes bottom of the squat

WOD:
3:00 max snatches @75# /34kg——-I did two then went down to 30kg for two then stopped I couldn’t get both speed and form and with a weightlifting meet in a month form is king.
immediately after do 50 bar facing burpees—-8:25—16/20/14—the breaks were ten breathes

Cash Out:
3 rounds not for time
10 dumbell shoulder press (heavy)—used 25#x2 sets-10, 5/3/2,6/4
30 second handstand hold against the wall—-sets- broken, unbroken, unbroken

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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: 16 October 2013 12:48 PM   [ Ignore ]   [ # 26 ]
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Fight gone bad - puppy scaling

Three rounds of:
Wall-ball, 10-14 pound ball, 8 ft target. (Reps) (no wall ball, sub dumbbell thrusters, two 12.5 lb dumbbells)
Sumo deadlift high-pull 25-45 pounds (Reps) (45 lbs)
Box Jump 12-14” box (Reps) (onto bench press bench)
Push-press 25-45 pounds (Reps) (45 lbs)
Row (Calories) (no rower, sub burpees, record reps)

Round 1: 26, 20, 21, 18, 11
Round 2: 21, 20, 19, 12, 11
Round 3:  17, 15, 19, 9, 10

Total 249

Last two times I did FGB with the same weights/subs, my total was 237. Psyched!!!

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F/32/5’5”/128lbs

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Posted: 16 October 2013 12:52 PM   [ Ignore ]   [ # 27 ]
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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.

B/I: HB 3/1x3

OHS 45-55-65-75-85
Front Squat 95-105-115-125-135
Back Squat 145-165-185-205-225

C/O: SBDH

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You are not a beautiful or unique snowflake.

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Posted: 16 October 2013 12:56 PM   [ Ignore ]   [ # 28 ]
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SUNDAY 131013
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

95-105-115-125-125-145-155-165-175-185

Never done a 2rm on bench, but my old 1rm from many years ago was 175 so definitely a PR today. I had to take a shot in the dark on starting point. I probably could have gone to 195, but since I did not have a spotter I played it a little safe.

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

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Posted: 16 October 2013 01:17 PM   [ Ignore ]   [ # 29 ]
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Switched it up a bit.
Ran 2 miles warm up to gym, then did a WOD I found on a local box’s site:

THE AIR FORCE WOD
20 Thrusters 95/65
20 Sumo deadlift high pulls 95/65
20 Push jerks 95/65
20 Overhead squats 95/65
20 Front squats 95/65
*15min time cap
The athlete must perform 4 burpees every minute on the minute until completion.
This includes beginning the workout with 4 burpees. If you are in the middle of a
rep when your coach yells burpees you may finish the rep.

I used 50#.
Time: 10:19.
Ran 2 miles home.

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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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Posted: 16 October 2013 01:46 PM   [ Ignore ]   [ # 30 ]
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Ankle is real swollen from yesterdays runnin incident. Did Saturdays WOD

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

WU and stretching

Bench
135-145-155-165-170-175-175-180-182.5-175

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“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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