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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”/212

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”/212

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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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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