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Tuesday, October 22nd, 2013 - Rest Day
Posted: 22 October 2013 12:55 PM   [ Ignore ]   [ # 31 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
Back Squat:
10-3-3-3-3-3 reps,
45-65-75-85-95-111 lbs
Burgener warm-up x3, 25-35-45 lbs

WOD:
Snatch:
3-3-2-2-2-1-1-1-1-1 reps,
45-45-55-55-55-65-65-65-65-71 lbs

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: 22 October 2013 01:00 PM   [ Ignore ]   [ # 32 ]
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131022 3-Position Snatch
Warm up:

3 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). 120#
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 110#

Metcon
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)
ME Muscle-Ups in the remaining time (scaled-blueband)
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
Scores:
1:25/6
1:27/7
1:36/6

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 22 October 2013 01:02 PM   [ Ignore ]   [ # 33 ]
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Mike R. - 22 October 2013 12:55 PM

B/I:
cfwu
stretching
ankle & shoulder mobility
Back Squat:
10-3-3-3-3-3 reps,
45-65-75-85-95-111 lbs
Burgener warm-up x3, 25-35-45 lbs

WOD:
Snatch:
3-3-2-2-2-1-1-1-1-1 reps,
45-45-55-55-55-65-65-65-65-71 lbs

C/O:
100 single-unders
stretching

Slow and Steady, You’re getting there Mike. I hope the sister and little one are doing well. 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: 22 October 2013 01:30 PM   [ Ignore ]   [ # 34 ]
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Pushpress/MUdevelopers/hollow rock

work up to a 1RM for push press
115 lbs push press from ground
then,

8 rounds for time of:

push press 60% of 1RM, 70lbs, 3 reps
muscle-up developers, 3 pullups/5 dips
hollow rock, 1 minute

me: 20 minutes
casey: 20 minutes
In the first minute I did 30 hollow rocks and gradually fell apart to 13 hollow rocks by the last round. No fun.

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 22 October 2013 01:36 PM   [ Ignore ]   [ # 35 ]
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Strength: Deadlift

265x5
185x20

WOD: SATURDAY 131019

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

45-55-65-75-85-105-115-125(no rep)-125-135(pr)

I did not get to proper depth on the first rep at 125, I reviewed the Burgener video on the snatch balance, made corrections and nailed the next two.

Compare to 130623.

45-45-55-65-75-95-105-115(fail)-115-125

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

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Posted: 22 October 2013 01:58 PM   [ Ignore ]   [ # 36 ]
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jchcrawk - 22 October 2013 01:36 PM

Strength: Deadlift

265x5
185x20

WOD: SATURDAY 131019

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

45-55-65-75-85-105-115-125(no rep)-125-135(pr)

I did not get to proper depth on the first rep at 125, I reviewed the Burgener video on the snatch balance, made corrections and nailed the next two.

Compare to 130623.

45-45-55-65-75-95-105-115(fail)-115-125

Well done on 265 x 5 DL and 135 PR 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: 22 October 2013 02:10 PM   [ Ignore ]   [ # 37 ]
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2 sets
Row250
11 push press 45#
Row 250
11 Hspu progs
Row 250
11 kb swings
Row 250
11 wb shots
18:46

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 22 October 2013 02:49 PM   [ Ignore ]   [ # 38 ]
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AM
Deadlift
240x3/260x3/270x3
205x15

PM
WU
500m row, KB, DROMS

WOD

SUNDAY 131020

“Walsh”

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Post time to comments.

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

Time
19:31.84

Lap times:
1. ‎5 ‎54.42
2. ‎6 ‎43.86
3. ‎6 ‎53.55


$O
3x25 bosu sit-ups, 5kg med ball, 1 min rest
hip floss mwod

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M/47/5’10”/155

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Posted: 22 October 2013 02:53 PM   [ Ignore ]   [ # 39 ]
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KB strength Practice

Feeling under the weather today - despite having a fine morning RHR (45)

Anyhows…

10min DROM warm up + TGU 2x2 @ 12 & 16kg + 3 Pistols ES, 3 OAP ES 16kg KB, 3 C2B Chin ups

2 Rounds of: 5 Pistols ES / 5 OAP ES 16kg KB / 5 Chin ups + 12kg KB on foot

Rested 3min between each exercise.


meditation time!

+ Later in the day TGU 1+1 with 32kg - Right arm is weaker….

Run and swim planned for tomorrow - might have to back right off of the intensity to get something done without doing too much to recover from

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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: 22 October 2013 03:20 PM   [ Ignore ]   [ # 40 ]
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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

Real bummer about the crash and recovery. Always a trade-off between the draft from the peloton and being at the mercy of some duffus who loses his concentration. Pace lines are bad enough for that but at least you’ve got room to bail to the left or right. Sounds like, as bad as your injuries were, others were worse off. Glad you’re back.

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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: 22 October 2013 03:20 PM   [ Ignore ]   [ # 41 ]
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OPG57 - 22 October 2013 01:58 PM
jchcrawk - 22 October 2013 01:36 PM

Strength: Deadlift

265x5
185x20

WOD: SATURDAY 131019

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

45-55-65-75-85-105-115-125(no rep)-125-135(pr)

I did not get to proper depth on the first rep at 125, I reviewed the Burgener video on the snatch balance, made corrections and nailed the next two.

Compare to 130623.

45-45-55-65-75-95-105-115(fail)-115-125

Well done on 265 x 5 DL and 135 PR wink

Thanks, OPG.  I had hoped to try 145 on the snatch balance, but the no rep messed that up.  Still, I asked my body to do more than it had done before so that’s progress.  It’s good to have my DL numbers on the rise also.  I had been pulling more, but with disastrous form and had to drop significantly in weight to correct that.  I had a big confidence boost last week when, after loading the bar, I had a friend that hasn’t seen me lift before ask, “you can pick that up?”

Hopefully you had a successful rest day. wink

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

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Posted: 22 October 2013 03:23 PM   [ Ignore ]   [ # 42 ]
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Rest Day today after yesterday’s three-peat

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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: 22 October 2013 03:39 PM   [ Ignore ]   [ # 43 ]
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Smokey - 22 October 2013 03:23 PM

Rest Day today after yesterday’s three-peat

And a well deserved one at that. Enjoy your convalescence my fellow seasoned brethren LOL

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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: 22 October 2013 03:52 PM   [ Ignore ]   [ # 44 ]
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jchcrawk - 22 October 2013 03:20 PM
OPG57 - 22 October 2013 01:58 PM
jchcrawk - 22 October 2013 01:36 PM

Strength: Deadlift

265x5
185x20

WOD: SATURDAY 131019

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

45-55-65-75-85-105-115-125(no rep)-125-135(pr)

I did not get to proper depth on the first rep at 125, I reviewed the Burgener video on the snatch balance, made corrections and nailed the next two.

Compare to 130623.

45-45-55-65-75-95-105-115(fail)-115-125

Well done on 265 x 5 DL and 135 PR wink

Thanks, OPG.  I had hoped to try 145 on the snatch balance, but the no rep messed that up.  Still, I asked my body to do more than it had done before so that’s progress.  It’s good to have my DL numbers on the rise also.  I had been pulling more, but with disastrous form and had to drop significantly in weight to correct that.  I had a big confidence boost last week when, after loading the bar, I had a friend that hasn’t seen me lift before ask, “you can pick that up?”

Hopefully you had a successful rest day. wink

  I’m Glad you backed off and corrected the form flaws. Good confidence boost when you can move a weight that a friend thinks is beyond reason. That is kinda fun. And yes, I had a very successful rest day thank you tongue wink .I am chomping at the bit to do Deadlifts and Sled pull Tomorrow morning. My favorite workout now 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: 22 October 2013 04:39 PM   [ Ignore ]   [ # 45 ]
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SATURDAY 131019

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

Post loads to comments.

5
5 15
15
15
20
25
30
25
25#

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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