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Wednesday, October 16th, 2013 - OHS, FS, BS
Posted: 16 October 2013 02:34 PM   [ Ignore ]   [ # 31 ]
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WEDNESDAY 131016

Overhead squat 1-1-1-1-1 reps Kg -20-20-20-20.25-20.25
Front squat 1-1-1-1-1 reps kg- 20-25-30-35-40
Back squat 1-1-1-1-1 reps kg - 30-35-40-45-50

Try to increase the load on each of the fifteen sets.
Buy in - Dynamic stretching - Jump rope 4 mins - 10x Push up, sit up abmat, Back Ext, pull up, squat, 20” box jump. Mobility work
Cash out - should have stretched but needed to finish quickly tonight

Getting back on the horse again!

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Posted: 16 October 2013 02:37 PM   [ Ignore ]   [ # 32 ]
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131011 - Cindy

Warm-up: 2 rounds of 30s Sampsons + 15x sit-ups + 15x lower back bridges + 15x dirty dogs + 15x bird dogs

WOD: As many rounds as possible in 12 minutes of 3x elevated beginner pull-ups + 4x push-ups + 7x squats. I did 15 rounds. That’s an improvement of 7 squats over my previous best. Way better than I expected to do on my second day back, especially given that I’m still so sore from Monday that I couldn’t manage a single deadhang pull-up during warm-up, and every push-up felt like I was a single step away from failure.

Last time I said that I was going to move up in scaling next time around, but I ignored that because this was my second day back. Next time I really will target a higher scaling.

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Posted: 16 October 2013 02:45 PM   [ Ignore ]   [ # 33 ]
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Burpees/squats/pullups/dips

4 rounds for time:
15 burpees
20 squats
10 pullups
7 dips

We recycled this WOD from December 2011. Casey finished in about 13 minutes and I took about 15 minutes. I was on my fourth straight day without a rest day, so I didn’t have the stuff. Casey did just fine.

Casey - 14
Robert 14:21

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2 reps, 135# clean

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Posted: 16 October 2013 03:02 PM   [ Ignore ]   [ # 34 ]
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Glorybelle - 16 October 2013 01:17 PM

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.

I thought you would be running 10 milers this close to the Marathon. grin

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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 03:04 PM   [ Ignore ]   [ # 35 ]
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Warm Up

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

OHS 165-175-185-190-195 new PR
FS 250-255-260-265-270 new PR
BS 275-295-305-310-315

Cash Out

Run 2 miles

This was a long one today. Had a rookie Firefighter do this one with me today. He had never OHS or FS so lots of technique coaching. He did awesome no heavy weight but kept good form and wanted to be perfect. He done 5x5 of light weight. Very proud of this young man he is very interested in improving his fitness level. Have a good day.

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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
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Posted: 16 October 2013 03:06 PM   [ Ignore ]   [ # 36 ]
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OPG57 - 16 October 2013 04:42 AM

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

Glad to see the back feels better.

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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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Posted: 16 October 2013 03:16 PM   [ Ignore ]   [ # 37 ]
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Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

46-46-44-46-46-44-43-44-39-33

Maybe I went too easy on the whole WOD.  Should have been smoked if I was really sprinting.

$O - 2 x15 GHD sit ups

skill- 10 hang power cleans with bar; 5 snatches with bar

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“Burpees don’t like you either”

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Posted: 16 October 2013 03:21 PM   [ Ignore ]   [ # 38 ]
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Warm up.  Jog and mow then Tabata lawn mowing total of 35 minutes

9 100 meter sprints
16-18 seconds each

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M - 44 - 5’ 11 & 3/4” - 165 - Buckeye

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Posted: 16 October 2013 03:28 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 16 October 2013 03:02 PM

I thought you would be running 10 milers this close to the Marathon. grin

That’s Friday… going for 13-14.

Glad you’re back is back to normal; and very cool homemade sleds!

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Posted: 16 October 2013 04:18 PM   [ Ignore ]   [ # 40 ]
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jennmedic - 16 October 2013 03:04 PM

Warm Up

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

OHS 165-175-185-190-195 new PR
FS 250-255-260-265-270 new PR
BS 275-295-305-310-315

Cash Out

Run 2 miles

This was a long one today. Had a rookie Firefighter do this one with me today. He had never OHS or FS so lots of technique coaching. He did awesome no heavy weight but kept good form and wanted to be perfect. He done 5x5 of light weight. Very proud of this young man he is very interested in improving his fitness level. Have a good day.

Awesome numbers jenn. Good deal on your workout partner also.  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 04:22 PM   [ Ignore ]   [ # 41 ]
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jennmedic - 16 October 2013 03:06 PM
OPG57 - 16 October 2013 04:42 AM

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

Glad to see the back feels better.

Thanks jenn. I feel like a new man. Lovin this sled pull stuff. It makes it easy to break the weight off the floor.You guys ought to consider it.I can see it benefiting fire fighters pulling hose.

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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 04:24 PM   [ Ignore ]   [ # 42 ]
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Glorybelle - 16 October 2013 03:28 PM
OPG57 - 16 October 2013 03:02 PM

I thought you would be running 10 milers this close to the Marathon. grin

That’s Friday… going for 13-14.

Glad you’re back is back to normal; and very cool homemade sleds!

Thanks on both counts Glorybelle. Good deal on the big mileage Coming up. Good luck to you. grin Hey do you take last week off to get fully healed and rested before the Marathon? just wondering how distance runners do things.Best wishes. OPG

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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 05:26 PM   [ Ignore ]   [ # 43 ]
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OHS, FS, BS
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 75-85-95-105-115
FS 125-135-145-155-165
BS 175-185-195-205-215

Could have gone heavier on FS and BS

Kyla
OS 40-45-50-55-60
FS 65-75-85-95-100
BS 105-110-115-120-125(F)

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 16 October 2013 05:32 PM   [ Ignore ]   [ # 44 ]
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Willow - 16 October 2013 05:26 PM

OHS, FS, BS
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 75-85-95-105-115
FS 125-135-145-155-165
BS 175-185-195-205-215

Could have gone heavier on FS and BS

Kyla
OS 40-45-50-55-60
FS 65-75-85-95-100
BS 105-110-115-120-125(F)

Good work willow

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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 05:47 PM   [ Ignore ]   [ # 45 ]
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OH SQT- 215
FR SQT- 365
BK SQT- 425

Gotta get that damn Overhead Squat up!

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