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Thursday, October 31st, 2013 - OHS, L Pull-ups, Split-jerk, KTE, Hang Clean, Back extension
Posted: 31 October 2013 11:01 AM   [ Ignore ]   [ # 16 ]
Top Dawg
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Buy-In:

Foam Roll lat to shoulder
Foam Roll quads
Arm Swings
Leg Swings
Elbow Circles
Wrist Circles
Hip Flexor Stretch

Front Squat
(45x5)2, 105x5
135x5, 160x5, 177.5x5, 180x5, 180x5

177.5 was a misloaded 180.

Press
45x5, 65x5, 85x5
95x2, (105x5)3

Clean Deadlift
105x5, 115x5, 135x5, 165x5, 195x5

Cash-out:
Bunch of PT exercises and stretches.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 31 October 2013 11:07 AM   [ Ignore ]   [ # 17 ]
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Presses
  95x5
105x3
115x3
120x3
75x12

2 rds

4 min tabada elliptical (17)
20 one legged squats (assisted)
25 pushups

Still nursing the injuries

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M 52/5’10”/180

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Posted: 31 October 2013 12:21 PM   [ Ignore ]   [ # 18 ]
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Monday 131028

“Morrison”
Pack
40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box 18 inch box (equipment sub)
Kettlebell swings, 1.5 pood

20:40

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

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Posted: 31 October 2013 12:24 PM   [ Ignore ]   [ # 19 ]
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warm up
MOBs
4x: 10 KB swings, 24k (Amer) & 10R/10L Bulgarian squats
50 t2b (20/13/11/6)
MOBs

Lift
SDL
[4@135;4@165;4@195;4@215 warm up]
Attempt 6x4reps @230; got 6x4 (60sec rest)

10min rest, then…

WOD
10—>1 power cleans (10,9=135#; 8,7=145#; 6,5=155#; 4,3,2,1=165#)
1—>10 burpees
TOTAL TIME=12:59 (0:43/1:09/1:42/1:29/1:54/1:16/1:27/1:09/1:12/0:58)

Splits for rds3,5,7 have weight changing transition included.
Cleans felt smooth.  10,9 and 5-1 unbroken; character flaw in the others - just stoopid.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 31 October 2013 12:51 PM   [ Ignore ]   [ # 20 ]
Terrier
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Puppies:
Three rounds for time of:
45 pound Overhead squat, 10 reps
10 Jumping Pull-ups
45 pound Split-jerk, 10 reps
10 Knees up
45 pound Hang clean, 10 reps
10 Back extensions

First WOD back from a long break of being fat and lazy.  actually felt pretty good, with the exception of the pullups… I hate pullups.

27:34

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M/37/5’10/310
CF birthday 05/05/09


“If you aint first, your last.” Ricky Bobby

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Posted: 31 October 2013 01:46 PM   [ Ignore ]   [ # 21 ]
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WU
3x(Samson stretch, OHS w/PVC, 16 GHDSU, 12 GHDBE)

Pull up improvement per GD
3 pull ups EMOM 14 minutes (black band)
3-3-3-3-3-3-3
3-3-3-3-3-3-3

WOD - 131023

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

4 rounds + 250m row + 20 PU

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 31 October 2013 03:13 PM   [ Ignore ]   [ # 22 ]
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20131031 Thu

Bent over barbell row 5-5-5-5-5 reps
45-65-95-115-125

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 31 October 2013 03:13 PM   [ Ignore ]   [ # 23 ]
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WU
Short

Shoulder Press
80x3/90x3/95x3/100x3/102.5x3
75x12

WOD

SUNDAY 131027

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

Compare to 130415.


Pack (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

Time
11:09

Compare to 130415: 10:34 @ 95/25 pounds

$O
5 min stretching

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M/47/5’10”/160

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Posted: 31 October 2013 03:40 PM   [ Ignore ]   [ # 24 ]
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Strength skill
4 Sets
A1) Behind Neck Press 21X1 6 reps; 20 sec transition (first 3 did 10x1 with 95 lbs, realize mistake, did 2 more sets 31x1 with 75 lbs 5 reps and 4). Big difference between10x1 and 31x1
A2) Strict T2B 9 reps; 1min rest
3 Sets
B) Ring Rows 10 reps; 20sec rest (5-5 on last set)

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 31 October 2013 05:00 PM   [ Ignore ]   [ # 25 ]
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MONDAY 131028

“Morrison”

Pack
40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

20:48

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 31 October 2013 06:09 PM   [ Ignore ]   [ # 26 ]
Mutt
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Joined  2013-07-01

in the gym at 930pm and loving it.
sumo high pull
close grip push-ups
21-15-9
100lb heavy bag runs 100ft
run 300yards walk back x3

so much fun!!!! I never thought I’d ever say I love crossfit!!!!!

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m\37\5’11\253lbs
Don Vagi….
Crossfit=Alot harder than I ever thought it would be
Squat-475gear 425raw after 21 reps 135
bench-425gear 305raw
deadlift-500gear 425raw after 21 reps 115
cp-225 after 21 reps 115:( if Im lucky
Never quit, even if it takes all night

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Posted: 31 October 2013 07:40 PM   [ Ignore ]   [ # 27 ]
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Strength

Front squat
160x3, 180x3, 205x3
Back squat 135x12

Snatch work

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M/25/5’11”/200

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Posted: 31 October 2013 07:42 PM   [ Ignore ]   [ # 28 ]
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Three rounds for time of:
75 pound Overhead squat, 10 reps
10 L Pull-ups
75 pound Split-jerk, 10 reps
10 Knees to elbows
75 pound Hang clean, 10 reps
10 Back extensions, with 25 pounds

21:10

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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: 31 October 2013 08:18 PM   [ Ignore ]   [ # 29 ]
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Standard Workout x 3 minus pull-ups

Three rounds for time of:
25kg pound Overhead squat, 10 reps
10 L Pull-ups
30kg pound Split-jerk, 10 reps
10 Knees to elbows
45kg pound Hang clean, 10 reps
10 Good Mornings, 20kg

Time: 48 minutes

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Posted: 01 November 2013 01:35 AM   [ Ignore ]   [ # 30 ]
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Joined  2012-11-24

Went mountain biking, I’ll do this workout tomorrow

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M 29 178cm 80kg

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