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Saturday, October 19th, 2013 - Snatch balance
Posted: 19 October 2013 01:52 PM   [ Ignore ]   [ # 16 ]
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Overhead squat 1-1-1-1-1 reps

65-85-95-105-115-125(f)

Front squat 1-1-1-1-1 reps

135-185-205-215-225

Back squat 1-1-1-1-1 reps

245-265-275-285


Then,

225 pound Deadlift, 21 reps
Handstand hold, 21 seconds
225 pound Deadlift, 15 reps
Handstand hold, 15 seconds
225 pound Deadlift, 9 reps
Handstand hold, 9 seconds

5:50

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 19 October 2013 02:08 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 19 October 2013 08:23 AM

Morning all

Squat day   week 4

44 x 10
88 x 10
132 x 10
176 x 5
220 x 5
264 x 3
297 x 5
308 x 5   http://vimeo.com/77290938 
319 x 3   http://vimeo.com/77292118

Sled pull   1 mile   122 lbs.  time 37:48

Sled pull for wife   2 miles     42 lbs.    time 1:00:54     Great Job Wife!        Have a great weekend all   grin

Hey OPG. Watched your squat vids and the vids of the other lifts. Great work. Notice for your squats you use a high bar, even with pretty heavy weight. Any reason?

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 19 October 2013 02:09 PM   [ Ignore ]   [ # 18 ]
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Smokey - 19 October 2013 01:52 PM

Overhead squat 1-1-1-1-1 reps

65-85-95-105-115-125(f)

Front squat 1-1-1-1-1 reps

135-185-205-215-225

Back squat 1-1-1-1-1 reps

245-265-275-285


Then,

225 pound Deadlift, 21 reps
Handstand hold, 21 seconds
225 pound Deadlift, 15 reps
Handstand hold, 15 seconds
225 pound Deadlift, 9 reps
Handstand hold, 9 seconds

5:50

Wow a threepeat. Good numbers Smokey! Glad to see that you’re feeling good.Have a great weekend.  grin  Great work on the Deadlifts!

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 19 October 2013 02:17 PM   [ Ignore ]   [ # 19 ]
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Smokey - 19 October 2013 02:08 PM
OPG57 - 19 October 2013 08:23 AM

Morning all

Squat day   week 4

44 x 10
88 x 10
132 x 10
176 x 5
220 x 5
264 x 3
297 x 5
308 x 5   http://vimeo.com/77290938 
319 x 3   http://vimeo.com/77292118

Sled pull   1 mile   122 lbs.  time 37:48

Sled pull for wife   2 miles     42 lbs.    time 1:00:54     Great Job Wife!        Have a great weekend all   grin

Hey OPG. Watched your squat vids and the vids of the other lifts. Great work. Notice for your squats you use a high bar, even with pretty heavy weight. Any reason?

That’s just where it rides comfortably. I have a short back so I don’t worry about extreme low bar position. I was off today on squats, I wanted 319 x 5 . Because of the tweeked back Monday. I had to reschedule heavy bench to thurs. Wasn’t recovered yet in upper body. Give me a minute and I’ll think up some more lame excuses LOL

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 19 October 2013 03:47 PM   [ Ignore ]   [ # 20 ]
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Rest day today; good work all.

Murph

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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: 19 October 2013 04:13 PM   [ Ignore ]   [ # 21 ]
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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.

Post loads to comments.
95,105,105,115,125
1235,135,155,175,185,
205,225,235,235,245

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 19 October 2013 04:14 PM   [ Ignore ]   [ # 22 ]
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Murph99 - 19 October 2013 03:47 PM

Rest day today; good work all.

Murph

I hope you and the family are having a nice weekend too. Inactive Rest days are the best. LOL Take care Murph wink

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 19 October 2013 05:18 PM   [ Ignore ]   [ # 23 ]
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Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

45, 55, 65, 75, 75, 85, 85, 85, 95, 115

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M/34/5’ 10”/182#

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Posted: 19 October 2013 05:23 PM   [ Ignore ]   [ # 24 ]
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Lumberyard Throw Down Competition (@No Coast)

Got talked into moving up from the Open to the Elite division about a week ago.  Glad I did.  I could have definitely done the Open WODs, but the Elite scale pushed me…a ton!

Finished in 5th place in a field of 11, behind two Regional competitors.

Floater #1
Obstacle Course…it was fun.  1:44, 5th place

Floater #2
Cut an 8” Log with a Saw
25 Burpee
Cut an 8” Log with a Saw
2:08, 2nd place (best finish)

WOD #1 (Buzz Saw)
30 Fat Bar Deadlift, 135#
25 C2B
20 Fat Bar Clean, 135#
15 C2B
10 Fat Bar Snatch, 135#
5 C2B
9:32, 7th place (C2B killed me, fat bar went well)
WOD capped at 12:00

@13:00 start:
4:00 to establish 3RM Fat Bar Thruster
170, 190, 5th place
170 was hard, but 190 went up easy.  Should have gone heavier.  Only planned to take two attempts.


WOD #2 (Tin Man)
24-18-12-6 Pistol
21-15-9-3 Box Jump, 24”
with 50-ft Yoke Walk (225#) between each movement
12:03, 9th place
Got time capped at 12:00, but I finished and judge kept the time running.

WOD #3 (Wood Chipper) - only top 8 (surprised to be here)
9-7-5 Bar Muscle-up
3-2-1 Sled Drag, 100-ft, 180# (300-ft, 200-ft, 100-ft)
9:58, 7th place
No idea where they came from, but got 9 UB MU to start. Sled felt like it weighed a ton.

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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: 19 October 2013 05:25 PM   [ Ignore ]   [ # 25 ]
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Floor press
205 x 5
185 x 7
185 x 6
185 x 5

Lift up Luke
AMRAP in 5
4 Power cleans, 155
24 Double unders
10 pull ups

3 rds
unbroken except for 2nd round of double unders.  Good progress here.

Air Dyne 20 minutes

Accessory work

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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: 19 October 2013 05:50 PM   [ Ignore ]   [ # 26 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
Burgener warm-up x3: 25-35-45 lbs

WOD:
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps
45-51-55-55-61-65-65-71-71-75(f) lbs

Lost my balance, but not the bar, on the last rep. Left knee touched the ground, but I was able to recover and stand up.

C/O:
100 single-unders
stretching

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M/35/6’0”/170 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: 19 October 2013 06:05 PM   [ Ignore ]   [ # 27 ]
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131019 Custom WOD
WU:
10 pull ups
10 push ups
10 situps
10 squats
10 back extensions

Dynamic stretching

10m clean and jerk practice, 65#

3 RFT
10 Clean and Jerk, 65#
35 situps

Time: 13:43

It’s hard starting back up!

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Posted: 19 October 2013 06:05 PM   [ Ignore ]   [ # 28 ]
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131018

Max reps pull ups in one minute:
23

WU: PT routine

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Posted: 19 October 2013 06:07 PM   [ Ignore ]   [ # 29 ]
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131017
Run for Thursday Active. On map my run:
http://www.mapmyrun.com/workout/411567859

Very tough.

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Posted: 19 October 2013 06:09 PM   [ Ignore ]   [ # 30 ]
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131015
CustomWOD

5 RTF
400m run
15 burpees
10m broad jumps.

Time: 24:33

Asthma attack in first round of burpees…struggled to complete this one. Need to warm up next time.

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