1 of 3
1
Friday, October 25th, Push press, OHS, GHD sit-ups
Posted: 24 October 2013 04:11 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9880
Joined  2007-01-08

FRIDAY 131025

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Post rounds completed to comments.

Compare to 120205.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 24 October 2013 04:13 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9880
Joined  2007-01-08

Last time out GD scaled this as :

Garddawg - 04 February 2012 07:46 PM

Usual warnings about GHD sit ups.  If you don’t regularly do them then don’t do them today, or ever in a WOD.  They can hurt you, put you in the hospital.  Pay attention, don’t be stupid.

Big Dawg
as Rx’d

Women - 95

Pack:
Complete as many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps
95 pound Overhead squat, 10 reps
15 Sit-ups

Women - 65

Puppies
Complete as many rounds as possible in 12 minutes of:
15-25 pound Push press, 7 reps
15-25 pound Overhead squat, 10 reps
15 Sit-ups

 Signature 

Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

Profile
 
 
Posted: 25 October 2013 04:38 AM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3328
Joined  2006-02-17

Warm up 3x12(pull-up, push-up, sit-up, squat)

Deadlift 5x135, 5x200, 5x265, 3x310, 2x350, 5x380

High rep 15x330

Emom 8 mins
6 hang power cleans, 135
6 strict ring dips

Everything felt like a struggle today, just been one of those weeks.  Oh well, box ticked and on we go.

Cheers, kempie

 Signature 

Take a deep breath ... Now do it again!
http://www.crossfitnortheastengland.com

BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

Profile
 
 
Posted: 25 October 2013 04:42 AM   [ Ignore ]   [ # 3 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  689
Joined  2013-03-15

WU - foam roll, stretching, 12KBS w/ 1pood

SWOD: Power clean 185lbs
95lbs x 6; 115lbs x 5; 135lbs x 5; 155lbs x 3; 175lbs x 3; 185lbs x 3
Hi Rep - 135lbs x 12

WOD: Complete as many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps
95 pound Overhead squat, 10 reps
15 Sit-ups

7 rounds + 7 PP + 10 OHS**

**completed 15 situps after buzzer

 Signature 

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.

Profile
 
 
Posted: 25 October 2013 04:43 AM   [ Ignore ]   [ # 4 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3601
Joined  2013-07-26
kempie - 25 October 2013 04:38 AM

Warm up 3x12(pull-up, push-up, sit-up, squat)

Deadlift 5x135, 5x200, 5x265, 3x310, 2x350, 5x380

High rep 15x330

Emom 8 mins
6 hang power cleans, 135
6 strict ring dips

Everything felt like a struggle today, just been one of those weeks.  Oh well, box ticked and on we go.

Cheers, kempie

Great numbers Kempie, I’m fond of those heavy Deadlifts myself.Cheers wink

 Signature 

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

Profile
 
 
Posted: 25 October 2013 04:45 AM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3601
Joined  2013-07-26
Murph99 - 25 October 2013 04:42 AM

WU - foam roll, stretching, 12KBS w/ 1pood

SWOD: Power clean 185lbs
95lbs x 6; 115lbs x 5; 135lbs x 5; 155lbs x 3; 175lbs x 3; 185lbs x 3
Hi Rep - 135lbs x 12

WOD: Complete as many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps
95 pound Overhead squat, 10 reps
15 Sit-ups

7 rounds + 7 PP + 10 OHS**

**completed 15 situps after buzzer

Looking Good Murph, Have a Great weekend. grin

 Signature 

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

Profile
 
 
Posted: 25 October 2013 04:49 AM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3601
Joined  2013-07-26

Morning All, Feeling good today, So I will do my Squat 1 day early.
Elliptical 10 min.  2.0 miles
Squat day   week 5.  Changed my foot wear to combat boots for ankle stability and heel.
bar x 10
88 x 10
132 x 5
176 x 5
220 x 5
264 x 3
308 x 5   Form was good on all reps           http://vimeo.com/77790838         
330 x 1   Weight was to heavy for rep work but, single showed good form.    http://vimeo.com/77789956 
330 x 2   http://vimeo.com/77808324  Used belt. 2nd rep was lousy form so I stopped. I wanted 3 reps on this set . To many changes today. Belt is hard to breath in and throwing form off. Time to use belt full time and adapt to it.
        I elevated box to 12 ”  from 11”  on final set due to extra heel height on boots.


Yeah I know excuses are like , you know red face  everybody has one wink Have a great day all. grin 


I will console myself by Smoking a Tri tip tonight. Yummy Paleo cheese

 Signature 

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

Profile
 
 
Posted: 25 October 2013 05:44 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  273
Joined  2013-09-14

wu: 1 k

WOD: 5k (23:45) PR !

cd: 1k

no time for more

Nice weekend all

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 25 October 2013 07:12 AM   [ Ignore ]   [ # 8 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  307
Joined  2013-02-23

Friday 131025 0500 hrs   Garage temp 75f

WU: 3 rounds : Samson stretch, 5 shoulder dislocates, 15 ohs pvc pipe, 15 good-mornings 45 pounds, 12 pull-ups (strict), 12 dips.

WOD:
Pack: (lite)
Complete as many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps   - Sub 65 pounds
95 pound Overhead squat, 10 reps - Sub 65 pounds
15 Sit-ups

5 rounds + Push press, Overhead squats + 8 Sit-ups

I know my limits on Overhead squats.  Last night I tried 95 pounds as a test run.  Could do a couple but was near my max limit. So I dropped to 65 and felt this was manageable for me. 
I was still having a little trouble with 65 pounds during the 2nd and 3rd rounds - had trouble keeping bar locked out and balanced overhead.  But after that I managed to concentrate on form and
get it right and go unbroken in 4th, 5th, and 6th rounds. 

I needed a good workout today, too much time off again this week.  I felt like I got my strength and metcon both challenged on this one. That’s my favorite kind of WOD!

$0: 30 pound dumbbell curls 10-10-8   (I know, I know - CrossFitters don’t do curls - how am I supposed to get guns like Khalipa or Froening?)  tongue rolleye

 Signature 

M/45/6’2”/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.”

Profile
 
 
Posted: 25 October 2013 07:23 AM   [ Ignore ]   [ # 9 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  365
Joined  2010-11-20

Complete as many rounds as possible in 15 minutes of:
66 pound Push press, 7 reps
66 pound Overhead squat, 10 reps
15 Sit-ups

6 rds + 3 OHS

Not an impressive feat by ant meassure, but im still very pleased with my progression from strugeling with a bromstick to this:o)

How anyone is capable og doping this with 135 lbs or more is beyond me, impressive!

 Signature 

M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

Profile
 
 
Posted: 25 October 2013 07:35 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3601
Joined  2013-07-26
David J H - 25 October 2013 07:12 AM

Friday 131025 0500 hrs   Garage temp 75f

WU: 3 rounds : Samson stretch, 5 shoulder dislocates, 15 ohs pvc pipe, 15 good-mornings 45 pounds, 12 pull-ups (strict), 12 dips.

WOD:
Pack: (lite)
Complete as many rounds as possible in 15 minutes of:
95 pound Push press, 7 reps   - Sub 65 pounds
95 pound Overhead squat, 10 reps - Sub 65 pounds
15 Sit-ups

5 rounds + Push press, Overhead squats + 8 Sit-ups

I know my limits on Overhead squats.  Last night I tried 95 pounds as a test run.  Could do a couple but was near my max limit. So I dropped to 65 and felt this was manageable for me. 
I was still having a little trouble with 65 pounds during the 2nd and 3rd rounds - had trouble keeping bar locked out and balanced overhead.  But after that I managed to concentrate on form and
get it right and go unbroken in 4th, 5th, and 6th rounds. 

I needed a good workout today, too much time off again this week.  I felt like I got my strength and metcon both challenged on this one. That’s my favorite kind of WOD!

$0: 30 pound dumbbell curls 10-10-8   (I know, I know - CrossFitters don’t do curls - how am I supposed to get guns like Khalipa or Froening?)  tongue rolleye

Good job Keeping it real David. Have a great weekend with the family. tongue wink

 Signature 

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

Profile
 
 
Posted: 25 October 2013 07:35 AM   [ Ignore ]   [ # 11 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  307
Joined  2013-02-23
OPG57 - 25 October 2013 04:49 AM

Morning All, Feeling good today, So I will do my Squat 1 day early.
Elliptical 10 min.  2.0 miles
Squat day   week 5.  Changed my foot wear to combat boots for ankle stability and heel.
bar x 10
88 x 10
132 x 5
176 x 5
220 x 5
264 x 3
308 x 5   http://vimeo.com/  later          
330 x 1   Weight was to heavy for rep work     http://vimeo.com/77789956
 
330 x 2   Used belt. 2nd rep lousy . To many changes today. Belt is hard to breath in and throwing form off. Time to use belt full time.
        I elevated box to 12 ”  from 11”  on final set.


Yeah I know excuses are like you know red face  everybody has one wink Have a great day all. grin

308 x 5 good job Strongman ! 
Keep safe, don’t risk injury pushing for that extra weight! 
But you already know all that, Wise Master of the weight room!

 Signature 

M/45/6’2”/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.”

Profile
 
 
Posted: 25 October 2013 07:36 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3601
Joined  2013-07-26
Magnus - 25 October 2013 07:23 AM

Complete as many rounds as possible in 15 minutes of:
66 pound Push press, 7 reps
66 pound Overhead squat, 10 reps
15 Sit-ups

6 rds + 3 OHS

Not an impressive feat by ant meassure, but im still very pleased with my progression from strugeling with a bromstick to this:o)

How anyone is capable og doping this with 135 lbs or more is beyond me, impressive!

Good job Magnus. wink

 Signature 

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

Profile
 
 
Posted: 25 October 2013 07:55 AM   [ Ignore ]   [ # 13 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  197
Joined  2013-01-04

Rest day for me. I’m super sore today. I’ll try to get this wod in after work tomorrow. Have a great day everybody. And good job, looks like some of you put up some awesome numbers already today.

 Signature 

M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

Profile
 
 
Posted: 25 October 2013 07:58 AM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3601
Joined  2013-07-26
David J H - 25 October 2013 07:35 AM
OPG57 - 25 October 2013 04:49 AM

Morning All, Feeling good today, So I will do my Squat 1 day early.
Elliptical 10 min.  2.0 miles
Squat day   week 5.  Changed my foot wear to combat boots for ankle stability and heel.
bar x 10
88 x 10
132 x 5
176 x 5
220 x 5
264 x 3
308 x 5   http://vimeo.com/  later          
330 x 1   Weight was to heavy for rep work     http://vimeo.com/77789956
 
330 x 2   Used belt. 2nd rep lousy . To many changes today. Belt is hard to breath in and throwing form off. Time to use belt full time.
        I elevated box to 12 ”  from 11”  on final set.


Yeah I know excuses are like you know red face  everybody has one wink Have a great day all. grin

308 x 5 good job Strongman ! 
Keep safe, don’t risk injury pushing for that extra weight! 
But you already know all that, Wise Master of the weight room!

Thanks for the Kind words, You guys have a great one grin

 Signature 

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

Profile
 
 
Posted: 25 October 2013 08:06 AM   [ Ignore ]   [ # 15 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  526
Joined  2009-09-23

Row/Push-ups

Messed up the scaling, oh well it was a great WOD nonetheless.

15min AMRAP:
250m Row
10 Push-ups

10 rounds.

 Signature 

M/44/6’0/155

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

If it was easy everyone would do it.

Profile
 
 
   
1 of 3
1