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Sunday, November 10th, 2013 - Deadlifts, OHS
Posted: 09 November 2013 07:10 PM   [ Ignore ]
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SUNDAY 131110

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 130630.

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.

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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

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Posted: 09 November 2013 07:15 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 29 June 2013 04:53 PM

Big Dawgs
as Rxd
Women - 155/95
The Porch
15-12-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Women - 155/95
Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat
Women - 115-135/55-65
Puppies:
15-12-9 reps of:
35-65 pound Deadlift
pvc-25 pound Overhead squat

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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

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Posted: 10 November 2013 12:24 AM   [ Ignore ]   [ # 2 ]
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Warm up: 3x (5 false grip ring pull ups, 5 ring dips, 20 DU)

Metcon:
1000m row,
20 GHD sit ups,
750m row,
40 TTB,
500m row,
60 sit ups (abmat, frog legs, arms in front)
Time: 19:56

Skills: 4 mins EMOM 20 push ups (aiming for 5 sets but couldnt quite make it)

Lower back still sore - the pulled muscle pain has gone but I still have a constant pain that feels like a trapped nerve which is ok when I’m moving around but hurts when I’m sitting or lying down for a while. Coping ok with the last few WODs but I wont be going heavy on squats or deadlifts for a while.

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M/47/80kg

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Posted: 10 November 2013 03:25 AM   [ Ignore ]   [ # 3 ]
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Diane

Warmup
2 rounds of
10 sit-ups
10 supermans
5 push-ups

Handstand kick-up practice. No luck today.

WOD
Diane
15-12-9
Deadlift, 50 kg
Push-ups with feet on 100 cm box

Time: 07:54 (PR, 30 s improvement from April this year)

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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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Posted: 10 November 2013 04:04 AM   [ Ignore ]   [ # 4 ]
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Puppies:
15-12-9 reps of:
40 pound Deadlift
ski pole Overhead squat

3:33 time

Clearly I need to invest in a bar so that I can lift more than a ski pole in the future.  In the meantime, would folks recommend single-arm dumbell overhead squat as a substitute?  Thanks.

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M/36/5’10”/~180lbs

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Posted: 10 November 2013 05:34 AM   [ Ignore ]   [ # 5 ]
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Flexibility

2 min boy you of squat toes on mat
1 min hurdle
2 min sotts stretch
1 min banded shoulder

21-15-9 reps of:
225 pound Deadlift
105 pound Overhead squat

Did snatch position with 6 inch head clearance for OHS


100 burpees 18:34

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

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Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 10 November 2013 05:42 AM   [ Ignore ]   [ # 6 ]
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tknauer - 10 November 2013 04:04 AM

Puppies:
15-12-9 reps of:
40 pound Deadlift
ski pole Overhead squat

3:33 time

Clearly I need to invest in a bar so that I can lift more than a ski pole in the future.  In the meantime, would folks recommend single-arm dumbell overhead squat as a substitute?  Thanks.

I always liked using a piece of 1” rigid electrical conduit about 5’ long when i was Olympic lifting,It comes in the black pipe like version or the bendable silver lightweight. It was good for stretching the shoulders and warming up back in Overhead Squat position. I liked it better than PVC since it had a metal feel and no flex, You can get it at Lowes or Homedepot. Good Luck tknauer and have a Great weekend.OPG

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 10 November 2013 05:50 AM   [ Ignore ]   [ # 7 ]
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Morning all, Rest day , Have a great Veterans day weekend .  If you love the freedoms this country provides, Thank the Vets and Active duty personnel who stood the watch and did what others wouldn’t so you could sleep safe at night. flag

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 10 November 2013 06:26 AM   [ Ignore ]   [ # 8 ]
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SUNDAY 131110
WU: CFSWU
WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments

Woke up w/sore knee (previous injury that acts up occasionally).
Did:
15-15-15 → 115lb deadlift
AMRAP 1 minute 110lb bench→ 10 (11 was a fail).

CD: 1 rep each Songhams 1, 2, & 3; 1 mile walk w/dog.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 10 November 2013 06:34 AM   [ Ignore ]   [ # 9 ]
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SheepDawg - 10 November 2013 06:26 AM

SUNDAY 131110
WU: CFSWU
WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments

Woke up w/sore knee (previous injury that acts up occasionally).
Did:
15-15-15 → 115lb deadlift
AMRAP 1 minute 110lb bench→ 10 (11 was a fail).

CD: 1 rep each Songhams 1, 2, & 3; 1 mile walk w/dog.

Congrats on the 10 pound weight loss. wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 10 November 2013 07:33 AM   [ Ignore ]   [ # 10 ]
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WU: ~2mi jog, CFWU x3, subbed 45# bench dips
Puppy plus
15-12-9 reps of:
45# pound DB (90# total) Deadlift
45# pound Overhead squat
6:41
Should have gone lighter, had to catch my breath between each exercise

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43/M/5’8”/155# (180# in early 2012)

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Posted: 10 November 2013 07:36 AM   [ Ignore ]   [ # 11 ]
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Outlaw Way: snatch, clean/fs/jerk

BBG
1) 3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
warm: 45#
work: 50, 50, 55#

2) 3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00
3x1@ 75#

Strength

1b) 4XME Weighted Ring Holds (toes even with rings, hold extended Push-Up position, load with plate/s on the upper back) – heaviest possible for minimum :45 hold, rest 60 sec.

no weight - feet on 20” box
1. 20 sec
2. 40 sec
3. 45 sec
*spaced out, thought it was 3 rep

9-6-3
75# power clean
burpee

approx 3-4 min (nft, just something quick)

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 10 November 2013 07:44 AM   [ Ignore ]   [ # 12 ]
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tknauer - 10 November 2013 04:04 AM

Puppies:
15-12-9 reps of:
40 pound Deadlift
ski pole Overhead squat

3:33 time

Clearly I need to invest in a bar so that I can lift more than a ski pole in the future.  In the meantime, would folks recommend single-arm dumbell overhead squat as a substitute?  Thanks.

hmmm, probably wouldn’t recommend using one dumbbell for an ohs but you could do some db snatches, clean and presses or overhead db lunges to learn how to balance weight overhead until you get a bar.

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 10 November 2013 07:49 AM   [ Ignore ]   [ # 13 ]
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Deadlift: rx
OHS: 115lbs

Time: 6:23

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Posted: 10 November 2013 08:10 AM   [ Ignore ]   [ # 14 ]
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Pups:

21-15-9
55 lb deadlift
22lb overhead aquat

8:38

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F/33/5’2”/124
CF newbie

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Posted: 10 November 2013 09:25 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 10 November 2013 06:34 AM
SheepDawg - 10 November 2013 06:26 AM

SUNDAY 131110
WU: CFSWU
WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
Post time to comments

Woke up w/sore knee (previous injury that acts up occasionally).
Did:
15-15-15 → 115lb deadlift
AMRAP 1 minute 110lb bench→ 10 (11 was a fail).

CD: 1 rep each Songhams 1, 2, & 3; 1 mile walk w/dog.

Congrats on the 10 pound weight loss. wink

Thanks! I’ve also knocked 4 inches off my waist.

Eating better, moving more. No magic bullet, just do the work at the highest/hardest level you can achieve.


Also, thanks to you, and anyine else who has served/is currently serving in America’s Armed Forces.  flag

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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