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Thursday, October 31st, 2013 - OHS, L Pull-ups, Split-jerk, KTE, Hang Clean, Back extension
Posted: 30 October 2013 04:27 PM   [ Ignore ]
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THURSDAY 131031

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

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Compare to 111031.

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Posted: 30 October 2013 04:50 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rx’d
(Women 65#)

The Porch:
Three rounds for time of:
95 pound Overhead squat, 10 reps
10 L Pull-ups
95 pound Split-jerk, 10 reps
10 Knees to elbows
95 pound Hang clean, 10 reps
10 Back extensions, with 25 pounds
(Women 65#)

or

Three rounds for time of:
75 pound Overhead squat, 15 reps
15 L Pull-ups
75 pound Split-jerk, 15 reps
15 Knees to elbows
75 pound Hang clean, 15 reps
15 Back extensions, with 15 pounds
(Women 55#)

Pack:
Three rounds for time of:
55 pound Overhead squat, 15 reps
15 L Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds
(Women 45#)

Puppies:
Three rounds for time of:
20-30 pound Overhead squat, 10 reps
10 Jumping or Beginner Pull-ups
20-30 pound Split-jerk, 10 reps
10 Knees to elbows
20-30 pound Hang clean, 10 reps
10 Back extensions


Buttercups:
Three rounds for time of:
PVC-15 pound Overhead squat, 10 reps
10 Beginner pull ups
PVC-15 pound Split-jerk, 10 reps
10 Knees ups
PVC-15 pound Hang clean, 10 reps
10 supermans

Puppies and Buttercups:
do 3 rounds of Max L sits when finished.  Remember to stretch when you are done.

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Posted: 31 October 2013 03:54 AM   [ Ignore ]   [ # 2 ]
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Puppies: plus
Three rounds for time of:
20-30 pound Overhead squat, 10 reps, 45#
10 Jumping or Beginner Pull-ups, kipping pullups
20-30 pound Split-jerk, 10 reps, 45#
10 Knees to elbows
20-30 pound Hang clean, 10 reps, 45#
10 Back extensions, 10# plate
19:38
3 max L sits: 10, 12, 8 seconds

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43/M/5’8”/160# (180# in early 2012)

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Posted: 31 October 2013 04:43 AM   [ Ignore ]   [ # 3 ]
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WU - mobility; stretching

SWOD: Front Squat 230lbs
95lbs x 6; 95lbs x 5; 135lbs x 5; 185lbs x 5; 225lbs x 5; 230lbs x 5 (PR)
Hi Rep - 155lbs x 15 (PR)

Bench Press 230lbs
45lbs x 10; 135lbs x 10; 185lbs x 5; 225lbs x 5 (PR); 230lbs x 2
Hi Rep - 155lbs x 17

WOD: scaled Isabel
30 95lbs snatches for time

2:42

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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: 31 October 2013 04:58 AM   [ Ignore ]   [ # 4 ]
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Murph99 - 31 October 2013 04:43 AM

WU - mobility; stretching

SWOD: Front Squat 230lbs
95lbs x 6; 95lbs x 5; 135lbs x 5; 185lbs x 5; 225lbs x 5; 230lbs x 5 (PR)
Hi Rep - 155lbs x 15

Bench Press 230lbs
45lbs x 10; 135lbs x 10; 185lbs x 5; 225lbs x 5 (PR); 230lbs x 2
Hi Rep - 155lbs x 17

WOD: scaled Isabel
30 95lbs snatches for time

2:42

Well done on the PRs Murph.Getting strong wink

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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: 31 October 2013 05:01 AM   [ Ignore ]   [ # 5 ]
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Rest day for me. Wife is out in the dark with headlamp doing her 1 mile sled pull with 47 lbs.What a Gal. She’s a keeper grin  Wife finished up in 31:45!  her time with the same weight last week was 42:16.  In her defense, she did this right after squats last time, I think she’s getting the hang of the Sled. LOL Have a great day All.

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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: 31 October 2013 05:02 AM   [ Ignore ]   [ # 6 ]
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OPG57 - 31 October 2013 04:58 AM
Murph99 - 31 October 2013 04:43 AM

WU - mobility; stretching

SWOD: Front Squat 230lbs
95lbs x 6; 95lbs x 5; 135lbs x 5; 185lbs x 5; 225lbs x 5; 230lbs x 5 (PR)
Hi Rep - 155lbs x 15

Bench Press 230lbs
45lbs x 10; 135lbs x 10; 185lbs x 5; 225lbs x 5 (PR); 230lbs x 2
Hi Rep - 155lbs x 17

WOD: scaled Isabel
30 95lbs snatches for time

2:42

Well done on the PRs Murph.Getting strong wink

Thanks OPG; I’d like another shot at 230 on bench; failed to get 3, but i know i can do it. the 5RM took a lot out of me and i probably didn’t rest enough between sets. have a great day; Happy Halloween everyone!

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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: 31 October 2013 05:21 AM   [ Ignore ]   [ # 7 ]
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Pack:
Three rounds for time of:
55 pound Overhead squat, 15 reps
15 L Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds

45 mins

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M/30/5’9”/156

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Posted: 31 October 2013 06:25 AM   [ Ignore ]   [ # 8 ]
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Pack:
Three rounds for time of:
55 pound Overhead squat, 15 reps
15 L Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds

31 mins 2 secs

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M/32/5’10”/168
CF newbie
“Effort is between you and you”

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Posted: 31 October 2013 06:28 AM   [ Ignore ]   [ # 9 ]
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RUN DAY:
        8K IN 44:30

WOD: ONLY 2 ROUNDS (I WAS EXHAUSTED)

55 pound Overhead squat, 15 reps (8-7)
15 JUMPING PULL UPS (I CANT DO IT PROPERLY)
55 pound Split-jerk, 15 reps
15 Knees to elbows (8-7)
55 pound Hang clean, 15 reps (8-7)
15 Back extensions, with (25 pounds DUMBBELL) UPS

18:57

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M/44/6´/185
CF since 08/01/2013

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Posted: 31 October 2013 07:43 AM   [ Ignore ]   [ # 10 ]
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DU, Burpees, OHS

Before: dyn WU

S/T: Deadlift triples
135, 185, 225-245-264-285-305-325 (+5PR from June 2011)

2:00 ME double unders
141 PR by at least 12.
1:00 rest
21-15-9
Burpees
95# OHS
12:37

Not sure where the PRs came from, especially the DUs. Have not felt strong or fast lately so that was nice.

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

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Posted: 31 October 2013 08:09 AM   [ Ignore ]   [ # 11 ]
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OHS, L Pull-ups, Split-jerk, KTE, Hang Clean, Back extension

Buy In: Row 1,000 meters, 5:26

Pack:
Three rounds for time of: 27:54
55 pound Overhead squat, 15 reps
15 L Pull-ups
55 pound Split-jerk, 15 reps
15 Knees to elbows
55 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds

Round 1: 7:49
Round 2: 9:37
Round 3: 10:27

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M/44/5’8”/147
CF DOB 12/31/2010
#lookup

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Posted: 31 October 2013 09:32 AM   [ Ignore ]   [ # 12 ]
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B/I:
cfwu
stretching
ankle mobility

SWOD:
Deadlift:
10-3-3-3-3-3 reps
45-65-85-105-115-125 lbs

WOD:
scaled “Morrison”
3 rounds, 30-20-10 reps, for time of:
Wall-ball shots, 10 lb med ball
Box jumps, 16 inch box
Dumbell swings, 20 lbs
Time: 8:52

Bent-over Barbell Row:
5-5-5-5-5 reps
45-55-65-75-85 lbs

C/O:
stretching

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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

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Posted: 31 October 2013 09:52 AM   [ Ignore ]   [ # 13 ]
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W/U

3x 50 single-unders, 25 double-unders
Stretch
Burgener stretch
3x Samson stretch, squat, shoulder pass, sit-ups, dips

Puppies:
Three rounds for time of:
35 pound Overhead squat, 10 reps
10 Pull-ups
35 pound Split-jerk, 10 reps
10 Knees to elbows
35 pound Hang clean, 10 reps
10 Back extensions

19:49

$O

Headstand and handstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 31 October 2013 09:54 AM   [ Ignore ]   [ # 14 ]
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THU 10312013 WOD
Puppies:  Three rounds, 15-12-and 9 reps, for time of: 5:57
35# Thrusters
55# barbell rows (pull up sub)
Plank challenge day #4 30 seconds
Handstand challenge day #1 30 seconds

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 31 October 2013 10:17 AM   [ Ignore ]   [ # 15 ]
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3 x press. EMOM Pull-ups.

Warmup
2 rounds of
10 sit-ups
10 supermans
10 PVC OHS

Mobility drills

Strength
Press 3-3-3
In kg: 32.5-35-37

EMOM 2 pull-ups for 20 minutes
Reps: All 40.

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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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