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Monday, October 21st, 2013 - Snatch
Posted: 21 October 2013 06:14 AM   [ Ignore ]   [ # 16 ]
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Bench day week 4
Elliptical warm up   2.2 miles 10:08 13 mph pace. gets a little sweat going.
44 x 20 bar
88 x 10
132 x 10
176 x 5 paused
220 x 3 p
264 x 2 p
292 x 1 p
314 x 1 p   http://vimeo.com/77407495
281 x 5 p   http://vimeo.com/77411088
281 x 6 p   the extra rep helps mentally for the next weeks progression
281 x 5 p   this felt heavy after 2nd set.
 

Bench felt good overall. Have a great day all. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 21 October 2013 06:24 AM   [ Ignore ]   [ # 17 ]
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TriggerT - 21 October 2013 05:21 AM

“DT” Porch - Pack

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

Time - 12:20

Saturday I did a “Barbells for Boobs” workout at my local box. The WOD was “Grace” 135# Clean and Jerk X 30 reps for time. 3:48, which was slower than I had hoped for, but still 2 minutes fast than the last time I did it.
The box owner CRUSHED it, with a time well under 2 minutes. He talked about doing at 225#, but decided not to. I would have loved to have seen that.

Great time on Grace Trigger. Last time I tried it I was at 4:25 with 132 lbs. Great improvement for you.Well done grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 21 October 2013 07:24 AM   [ Ignore ]   [ # 18 ]
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Thanks OPG.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 21 October 2013 07:28 AM   [ Ignore ]   [ # 19 ]
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@No Coast

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Strength
20:00 to work on Snatch
3 sets of singles at each weight
Session: 75-95-125-145-165-175-195

Metcon
Open version of Lumberyard Throw Down Event #1
30 Fat Bar DL, 115#
25 PU
15 Fat Bar Clean, 115#
15 PU
10 Fat Bar Snatch, 115#
5 PU
Time: 6:24 (compared to 9:32 with C2B PU and 135#)

4:00 to establish 3RM Fat Bar Thruster once clock hits 13:00 from above metcon…200# (+10# PR)

Then,

3x
10 T2B

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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: 21 October 2013 07:28 AM   [ Ignore ]   [ # 20 ]
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Did 10 rounds of Cindy with 1 deadlift before each so:

10 rounds
1 deadlift, 275lb
5 pullups
10 pushups
15 squats

Time: 12:34. Felt good through the beginning but pushups started to get hard as usual. Able to get all 10 until round 7 when got 7 and then the rest of the sets were all broken.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 21 October 2013 08:08 AM   [ Ignore ]   [ # 21 ]
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Snatch x 1- 95, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215F, 215F, 215PR

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M/25/5’9”/170

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Posted: 21 October 2013 08:29 AM   [ Ignore ]   [ # 22 ]
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karatejones - 21 October 2013 08:08 AM

Snatch x 1- 95, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215F, 215F, 215PR

215 Snatch!  Nice!  Great job Karatejones. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 21 October 2013 09:01 AM   [ Ignore ]   [ # 23 ]
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“Walsh”

Warm-up: rowing

Walsh
Three rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

22:55

Cool down: Max rep freehold HSPU (5), max rep bar MU (4).

RIP Lt.

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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: 21 October 2013 09:32 AM   [ Ignore ]   [ # 24 ]
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MONDAY 131021

Snatch 3-3-2-2-2-1-1-1-1-1 reps

3x95lbs
3x115lbs
2x125lbs
2x135lbs
2x135lbs
1x145lbs
1x155lbs
1x165lbs
1x165lbs
1x165lbs

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CPT/USA
Medical Services Corps

“A true leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.”-Douglas MacArthur

30/M/5’11”/208lbs/13.0%

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Posted: 21 October 2013 09:39 AM   [ Ignore ]   [ # 25 ]
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21/10/13

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

20kg-30kg-35kg-40kg-50kg-50kg(f)-40kg-40kg-40kg-40kg

Still dont like these!!!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 21 October 2013 09:59 AM   [ Ignore ]   [ # 26 ]
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W/U

75 double unders and 75 single unders
stretch
3x Samson stretch, squat, shoulder pass, situp, back ext., pullups, dips

SATURDAY 131019

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Following advice, really worked more on technique using 25-55 lbs.

$O

Handstand and headstand work

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 21 October 2013 10:17 AM   [ Ignore ]   [ # 27 ]
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1RM box jump

Warmup
Running drills
Buddy carrying

Buy-in
Max height box jump: 85 cm (PR)

Seated box jumps 2-2-2
In cm: 75-80-80(PR)

WOD
1 minute tests

Sit-ups: 30

Air squats: 51

Pull-ups: 1

Burpees: 13

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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: 21 October 2013 11:16 AM   [ Ignore ]   [ # 28 ]
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“Cindy”

Pack:
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

8 rounds

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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: 21 October 2013 11:22 AM   [ Ignore ]   [ # 29 ]
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“Walsh” 

WU:  500 meter row

Pack
Three rounds for time of:
22 Burpee pull-ups
95 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Used a medicine ball for assisted pullups. 
Run was on a treadmill at 3.5ish mph

30:40 to complete and drenched afterwards.

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 21 October 2013 11:28 AM   [ Ignore ]   [ # 30 ]
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Smokey - 21 October 2013 11:16 AM

“Cindy”

Pack:
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

8 rounds

You’re on a roll. Glad to see you feeling so good.Keep it up. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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