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Tuesday, October 22nd, 2013 - Rest Day
Posted: 22 October 2013 06:33 AM   [ Ignore ]   [ # 16 ]
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RUN DAY

WU: 1,5 K

WOD: 10 X 400m (1:37) / R.I. 90”

CD: 1K

DIP PROGRESSION:
                    Elevated legs bench dips (45 LBS IN THIGHS) 3 X 8
                    Elevated legs bench dips (55 LBS IN THIGHS) 3 X 5

DEADLIFT:
            6 X 135 lbs
            3 X 185 lbs
            1-1-1-1-1-1 205 lbs

5 X TTB

BENCH PRESS:
                5 X 10 (95 LBS)
                5 X 5 (115 LBS)
                5 X 5 (125 LBS)

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CF since 08/01/2013

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Posted: 22 October 2013 07:04 AM   [ Ignore ]   [ # 17 ]
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@No Coast

Warm-up
500m Row
Group Stretch
4:00 Hip Mobility
FS: 45x8, 75x8, 95x6, 125x6

Metcon
10-9-8-7-6-5-4-3-2-1
FS, 165#
10-20-30-40-50-60-70-80-90-100
DU
Time: 25:26
Umm..yeah..DUs!?!  That was not so fun.  All FS UB, no problem, could have been heavier.  DUs stunk from the start.  Lazy feet today.

Then,

5x
100m Row…17.2 (damper 6), 16.9 (damper 6), 17.2 (damper 5), 16.7 (dampe 7), 16.9 (damper 6)

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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: 22 October 2013 07:07 AM   [ Ignore ]   [ # 18 ]
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Thanks!!! I hope to get to where I was soon smile

Murph99 - 22 October 2013 04:42 AM
PRJA07 - 21 October 2013 08:50 PM

Well were do I start…. ~6 weeks ago after rehabbing from a hip flexor injury
I did a USAC sanction event in AZ racing 100 miles on my bike for cancer research.

I was filling great 600 + riders showed up great!

Well here comes the bad part! Riding in the main peloton 150 strong on a very windy course
(So formation was very tight!) and about 52 miles in some jock strap 2 positions in front of me
Fell and caused a pileup (while doing 25.5mph) and I took the short end of it! Ejected over the handle hard I hit my head,
Right Shoulder and tailbone. Lots of road rash and bleeding, got on my bike and head to the medical station
6 miles away! I got there and pulled me off the course for hitting my head. (bummer)

The aftermath base on doctor checkup:
- bruise shoulder
-mild concussion
-small tail bone fracture

The do for stated that my physical condition help me a lot… He saw folks on that pile up with broken collar bones
And serious injuries! ( thanks CrossFit !!!!!)

Today was my 1 st day back completely off 6 weeks

“Walsh”
3 rounds for time of:
22 Burpee pull-ups (12 in over reach)
100 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Time - 24’15 I missed my good old lungs wink

wow; glad you’re back!

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 22 October 2013 07:17 AM   [ Ignore ]   [ # 19 ]
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Tuesday 131022 0500 hrs - garage temp 70 f

WU:
3x : Samson stretch, 5 shoulder dislocates, 15 ohs w/pvc pipe, 15 sit ups, 15 good-mornings w/45#, 12 pull ups, 12 dips

WOD:
Snatch Balance 3-3-2-2-2-1-1-1-1-1-1
Snatch         3-3-2-2-2-1-1-1-1-1-1
I have not worked on snatch lift in a while and so I worked on my technique at lighter weights to try and get form right.  “mechanics before intensity”
Started with Burgener Warm up (Burgner has a video of his daughter demonstrating the warm up on youtube).  First with PVC pipe, then with 45 pound bar.
I can tell I am not getting enough flexability in my shoulders and elbows in the “elbows high” part of the warm up, and also slow in the turnover to lockout overhead.

Then I did the following in sets: 
Snatch Balance 3@45 pounds   Snatch 3@45 pounds.
Snatch Balance 3@55 pounds   Snatch 3@55 pounds.
Snatch Balance 3@65 pounds   Snatch 3@65 pounds.
Snatch Balance 3@75 pounds   Snatch 3@75 pounds. - started to feel some form issues so stayed with this weight
Snatch Balance 3@75 pounds   Snatch 3@75 pounds - now having some issue with getting bar up high enough on jump, and getting under it. Trying not to muscle or power the bar up overhead.
Snatch Balance 2@75 pounds   Snatch 2@75 pounds - failed on second try. Lost bar foreward. Did a third rep and got it.
Snatch Balance 2@75 pounds   Snatch 2@75 pounds - again second try was a miss. ok on third rep.

Because I was short on time, rests were just long enough to add weights to bar and get a sip of water.  This could be why I was having some issues in later sets (fatigue).
All snatches were full squat snatch. 
Some good points :
In the Snatch Balance, I finally figured out the movement of jumping up to elevate the bar off the back and dropping down under it (faster).  Great form improvement on those from last time. 
In Squat Snatch, I am able to drop down faster as well. Before I used to power snatch then drop down to squat.  Maybe all the overhead squats in my warm ups are helping.

Think I’ll add Burgener warm up to my warm ups for a while.  I need the practice.
I love the challenge of Oly lifts, to do them well requires a mastery of control of your whole body in a very dynamic movement.
I wonder who ever first figured out the snatch movement ??? Almost none of it seems “natural’ to picking up a weight and hoisting it overhead.    smile

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M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 22 October 2013 07:21 AM   [ Ignore ]   [ # 20 ]
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“Walsh” pack-ish

3 rounds for time
  22 bar-facing burpees
  22 front squats, 38#
  run 200 meters w/8# vest

Time:  31:17

My first workout in few weeks - I’m babysitting my new granddaughter everyday and am really having to adjust my schedule to get my workouts in.  I think I finally worked it out!!

I did not do burpee/pull-ups because I kill my elbows doing jumping pull-ups.  Trust me…the bar-facing burpees were HORRIBLE and my big time-eater!!  I am happy to say I ran all running segments - no walking, at all - YAY!!!!

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Breathe in.  Breathe out.  Move on.

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Posted: 22 October 2013 07:36 AM   [ Ignore ]   [ # 21 ]
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@ PRJA07

Welcome back fellow Arizonan!

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M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 22 October 2013 07:44 AM   [ Ignore ]   [ # 22 ]
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KBS, Push Press, Pushups

Before: s/m

S/T: Back Squats 8x4@80%
135x5, 185x3, 225x2
225-235-240-245-250x4 (ran out of time)

For time:
21 KBS 1.5 pd
15 push press 95
9 pushups
21 push press
15 pushups
9 KBS
21 pushups
15 KBS
9 push press
8:32

Still way behind on pushups.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 22 October 2013 08:05 AM   [ Ignore ]   [ # 23 ]
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David J H - 22 October 2013 07:17 AM

Tuesday 131022 0500 hrs - garage temp 70 f

WU:
3x : Samson stretch, 5 shoulder dislocates, 15 ohs w/pvc pipe, 15 sit ups, 15 good-mornings w/45#, 12 pull ups, 12 dips

WOD:
Snatch Balance 3-3-2-2-2-1-1-1-1-1-1
Snatch         3-3-2-2-2-1-1-1-1-1-1
I have not worked on snatch lift in a while and so I worked on my technique at lighter weights to try and get form right.  “mechanics before intensity”
Started with Burgener Warm up (Burgner has a video of his daughter demonstrating the warm up on youtube).  First with PVC pipe, then with 45 pound bar.
I can tell I am not getting enough flexability in my shoulders and elbows in the “elbows high” part of the warm up, and also slow in the turnover to lockout overhead.

Then I did the following in sets: 
Snatch Balance 3@45 pounds   Snatch 3@45 pounds.
Snatch Balance 3@55 pounds   Snatch 3@55 pounds.
Snatch Balance 3@65 pounds   Snatch 3@65 pounds.
Snatch Balance 3@75 pounds   Snatch 3@75 pounds. - started to feel some form issues so stayed with this weight
Snatch Balance 3@75 pounds   Snatch 3@75 pounds - now having some issue with getting bar up high enough on jump, and getting under it. Trying not to muscle or power the bar up overhead.
Snatch Balance 2@75 pounds   Snatch 2@75 pounds - failed on second try. Lost bar foreward. Did a third rep and got it.
Snatch Balance 2@75 pounds   Snatch 2@75 pounds - again second try was a miss. ok on third rep.

Because I was short on time, rests were just long enough to add weights to bar and get a sip of water.  This could be why I was having some issues in later sets (fatigue).
All snatches were full squat snatch. 
Some good points :
In the Snatch Balance, I finally figured out the movement of jumping up to elevate the bar off the back and dropping down under it (faster).  Great form improvement on those from last time. 
In Squat Snatch, I am able to drop down faster as well. Before I used to power snatch then drop down to squat.  Maybe all the overhead squats in my warm ups are helping.

Think I’ll add Burgener warm up to my warm ups for a while.  I need the practice.
I love the challenge of Oly lifts, to do them well requires a mastery of control of your whole body in a very dynamic movement.
I wonder who ever first figured out the snatch movement ??? Almost none of it seems “natural’ to picking up a weight and hoisting it overhead.    smile

Good start today David.  You are right on your assessment of the Olympic lifts being unnatural to the Body. The degree of flexibility required in the fingers, wrists, elbows , shoulders, back, hips, knees, ankles are well beyond the average persons normal range of motion. And in the case of hands and wrists can be quite uncomfortable for the beginner . I think it took me 6 months to adjust when I first started, But I was in my 40s also. Younger folks probably adapt quicker.I Would recommend you work on finger , wrist and shoulder , back, hip flexibility to start with . there are lots of tutorials on hand and wrist stretches on youtube. (This is mostly for receiving cleans, Front Squats). Keep practicing Overhead Squats to develop back and hip and shoulder Flexibility for snatch. Snatch balances are good for the speed element of dropping under the bar. It will be far easier to improve the snatch if you have developed the full range of motion required to move under the bar with speed.If you schedule this type training a couple times a week it will go much quicker.Good Luck to you David and all your little workout partners grin . OPG

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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: 22 October 2013 08:28 AM   [ Ignore ]   [ # 24 ]
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Warmed up with some light cardio and dynamic stretching before performing a few jumping jacks.

Moved into working the balance snatch.  It was my first time working the balance snatch but I think I got the hang of it.  I worked some very light loads after working through a broomstick evolution. 

Later in the afternoon I strung up my new Rogue gymnastic rings and played around with muscle up skills.  I was able to perform 13 muscle ups before I called it a day.  My highest number of linked reps was three.  It was my first day trying ring muscle ups and I was ecstatic to get the number I did.

I can’t wait to continue performing the Scaled workouts and grow in Crossfit.

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

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Posted: 22 October 2013 09:02 AM   [ Ignore ]   [ # 25 ]
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PRJA07 - 21 October 2013 08:50 PM

Well were do I start…. ~6 weeks ago after rehabbing from a hip flexor injury
I did a USAC sanction event in AZ racing 100 miles on my bike for cancer research.

I was filling great 600 + riders showed up great!

Well here comes the bad part! Riding in the main peloton 150 strong on a very windy course
(So formation was very tight!) and about 52 miles in some jock strap 2 positions in front of me
Fell and caused a pileup (while doing 25.5mph) and I took the short end of it! Ejected over the handle hard I hit my head,
Right Shoulder and tailbone. Lots of road rash and bleeding, got on my bike and head to the medical station
6 miles away! I got there and pulled me off the course for hitting my head. (bummer)

The aftermath base on doctor checkup:
- bruise shoulder
-mild concussion
-small tail bone fracture

The do for stated that my physical condition help me a lot… He saw folks on that pile up with broken collar bones
And serious injuries! ( thanks CrossFit !!!!!)

Today was my 1 st day back completely off 6 weeks

“Walsh”
3 rounds for time of:
22 Burpee pull-ups (12 in over reach)
100 pound Back squat, 15 reps
Run 200 meters with a 25 pound plate overhead

Time - 24’15 I missed my good old lungs wink


Glad to hear that you were"basically OK”. Wellcome back, the lungs will be back shortly, they just run slower. LOL

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 22 October 2013 09:28 AM   [ Ignore ]   [ # 26 ]
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1000m Row/Tabata Db Thrusters

For time:
Row 1000m
Rest 4 min
25lb Db Tabata Thrusters

4:01 row
43 reps

Cool-down: 5-4-3-2-1 Bar muscle-ups with handstand holds in between

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M/43/6’0/150

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 22 October 2013 10:01 AM   [ Ignore ]   [ # 27 ]
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Schlieger - 22 October 2013 08:28 AM

Warmed up with some light cardio and dynamic stretching before performing a few jumping jacks.

Moved into working the balance snatch.  It was my first time working the balance snatch but I think I got the hang of it.  I worked some very light loads after working through a broomstick evolution. 

Later in the afternoon I strung up my new Rogue gymnastic rings and played around with muscle up skills.  I was able to perform 13 muscle ups before I called it a day.  My highest number of linked reps was three.  It was my first day trying ring muscle ups and I was ecstatic to get the number I did.

I can’t wait to continue performing the Scaled workouts and grow in Crossfit.

awesome! congrats on the muscle ups.

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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: 22 October 2013 10:14 AM   [ Ignore ]   [ # 28 ]
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Press, push-press, push jerk

Warmup
500 m row (1:50)
Mobility drills

Skill work
All of today’s lifts

WOD
Press 5-5-5
In kg: 30-35-35

Push-press 3-3-3
In kg: 35-40(PR)-45(F, 1, PR)

Push jerk 1-1-1-1
In kg: 45-50-55-60(PR)

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M 30/1.79 m/76 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: 22 October 2013 10:53 AM   [ Ignore ]   [ # 29 ]
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Tuesday 2013-10-22
“FGB”

At home, in my garage gym

WU:
10 min Jump Rope, 100 x SU/RU/SE in 3:18. Rest of the time DU practise with a new PR, 21 reps.
10 x SDHP, 10 kg
10 x Press, 10 kg
10 x Box Jump, 50 cm
10 x Wall Ball, 4 ,5 kg
30 sek Row
5 x SDHP, 20 kg
5 x Push Press, 20 kg
5 x SDHP, 30 kg

WOD:
Puppies
Three rounds for time
Wall Ball, 14# -> 6 kg
SDHP, 20 kg
Box Jumps, 50 cm
Push Press, 20 kg
Row
Result: 85, 94, 99. Total 278.

$Out:
None

Comments:
I started with Pack scaling but realized on the SDHP that I wouldn’t be able to keep it up. I have been very tired lately. I don’t know if it is autumn or what it is. Can anyone point to some guidelines for what to think about when it comes to scaling when you get older? I am just 45 but I feel that as I become older I need to change my way of working out. Don’t know where to start though.

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CFDOB 2009-12-20
M/45/184cm/80kg

Keep your face to the sun!

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Posted: 22 October 2013 12:35 PM   [ Ignore ]   [ # 30 ]
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Make up WOD…

WU
3x(Samson stretch, 10 shoulder dislocates, 10 OHS w/PVC, 16 GHDSU, 12 GHDBE, 12 dips)

WOD - 131012
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

17.3s
16.3
17.9
16.4
17.4
16.9
18.4
16.4
19.1
18.2

Straight track…

Compare to 130408o
18.4
18.2
18.0
17.7
20.2
18.4
19.6
17.6

The park I went to had a turn about 70m (30m in other direction) in…should have relocated to a straight track, but I was already there and short on time. 

$O: none… Spent too much time trying to figure out how to get my sprint times off of my stopwatch (ended up having to get on google to pull up a user manual).  Had to get my daughter from the bus stop…

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M/33/6’3”/245lbs CFBD: 3/1/13

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