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Saturday, October 19th, 2013 - Snatch balance
Posted: 19 October 2013 06:15 PM   [ Ignore ]   [ # 31 ]
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Mike R. - 19 October 2013 05:50 PM

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

Hey Mike, I don’t know if you were in a tight area where you couldn’t get rid of the Weight or not. But when you practice any snatch movements you need to learn how to get rid of the bar to the front or back. Don’t try to save a lift in the snatch position especially if you lost your balance and go down on a knee. Get rid of the bar. Heres a video I found on a father and son being instructed on snatch balances.  http://vimeo.com/6632337  I hope the family is doing well on the transplant. Take care Mike.

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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: 19 October 2013 08:13 PM   [ Ignore ]   [ # 32 ]
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THURSDAY 131017

“Eva”

Pack
Five rounds for time of:
Run 800 meters
50# Kettlebell swing, 30 reps
30 Pull-ups

45:39

Maintaining grip on the kettlebell and pull-up bar were a big challenge.

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

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Posted: 19 October 2013 09:00 PM   [ Ignore ]   [ # 33 ]
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TGU + Run with accellerations

DROMS 10min then TGU 2x2 at each weight 12,16,20,24kg KB

- Break 15/20min -

Run

walk 5min + 7min run - 5 x 10s accelleration + 1min 50s recovery + 8min run + 5min cool down walk

Total run 25min @ ave 129bpm

Rumble roll….

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 19 October 2013 09:51 PM   [ Ignore ]   [ # 34 ]
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Press
5x40kg
3x47.5kg
1x55kg
9x55kg PR this was my 3RM a few months ago

Snatch Balance (non heaving, ATG) 3-3-2-2-2-1-1-1-1-1 reps
3x50kg
3x55kg
2x60kg
2x65kg
0x67.5kg
0x67.5kg
1x67.5kg
0x70kg
0x70kg
0x70kg
Not happy. I can power snatch more than this.

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M 29 178cm 80kg

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Posted: 19 October 2013 10:39 PM   [ Ignore ]   [ # 35 ]
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Still working three days back…

5 min w/u including light cardio, dynamic stretching and jumping jacks

OHS (1,1,1,1,1), FS(1,1,1,1,1), BS(1,1,1,1,1)

20,30,40,45,55

75,95,115,125,135

155,175,185,205,225

The slow steady increase felt really great.

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

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Posted: 20 October 2013 04:13 AM   [ Ignore ]   [ # 36 ]
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20131019 Sat
No CrossFit; spent six hours pulling down stucco and sheet rock.

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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: 20 October 2013 04:35 AM   [ Ignore ]   [ # 37 ]
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Decided to work on my OHS!

3-3-3-3-3
20kg each rep

Buy in: Dynamic stretch, 10x pushup, GHD sit up & Back Ext, Pull up, Squat, 24” box jump
Cash out: Stretch

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M 48YO 6’2” 182lb

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Posted: 20 October 2013 06:26 AM   [ Ignore ]   [ # 38 ]
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Puppies
For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
45 pound Barbell thruster
Assisted Pull-ups 60-80 lb
Knees to elbows

@19 minutes.  I didn’t think 45 lb was going to be a big deal, but after doing the lunges they were difficult and the sets had to be broken (15, 12, 9).  Broken sets on the pull-ups (15, 12, 9, 6)  and knees to elbows (ALL) as well…  Shame all de time…always.

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Ah, this thing called intelligence, what is that?

Coach says it’s okay to bleed from the ears.  (Reggie Ray)

M/45/5’11”/210

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Posted: 20 October 2013 06:34 AM   [ Ignore ]   [ # 39 ]
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Outlaw Way: c&j, bike/pull up/hsh

BBG
1) 15 minutes to establish a 1RM Hang Clean & Jerk.
warm: 65-85
work: 90, 95(2), 100(2), 105(F), 100#

2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
1@90, 1@95, 1@100

Conditioning
3 rounds for calories and reps of:

2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD) - (no calorie count)
1:00 ME C2B Pull-ups - 10, 10, 9
1:00 UB Handstand Hold - all UB

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.

Took the past week off to paint & rest back (I know, oxymoron)... feeling pretty good though.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 20 October 2013 06:50 AM   [ Ignore ]   [ # 40 ]
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Aaron_CO - 19 October 2013 05:23 PM

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.

How did you figure out the post number for your PR post link in your signature?

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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: 20 October 2013 07:21 AM   [ Ignore ]   [ # 41 ]
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Aaron_CO - 19 October 2013 05:23 PM

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.

Nice work!

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 20 October 2013 07:24 AM   [ Ignore ]   [ # 42 ]
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Willow - 20 October 2013 06:50 AM
Aaron_CO - 19 October 2013 05:23 PM

Lumberyard Throw Down Competition (@No Coast)

...

How did you figure out the post number for your PR post link in your signature?

Check top right corner of the post for a permalink. It’ the #XX link.

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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: 20 October 2013 07:49 AM   [ Ignore ]   [ # 43 ]
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Willow - 20 October 2013 06:50 AM

How did you figure out the post number for your PR post link in your signature?

Go to your own profile and view all of your posts. Then select the post that goes to your PR link…that is the desired URL.

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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: 20 October 2013 07:51 AM   [ Ignore ]   [ # 44 ]
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karenchase - 20 October 2013 07:21 AM
Aaron_CO - 19 October 2013 05:23 PM

Lumberyard Throw Down Competition (@No Coast)

Nice work!

Thanks.  Feeling it today.

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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: 20 October 2013 08:20 AM   [ Ignore ]   [ # 45 ]
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Aaron_CO - 19 October 2013 05:23 PM

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.

Congrats on upgrading to Elite class. Sounds like you put on quite a showing for your Debut .  180 Lbs. on sled sounds like fun at the end. Great job! 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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