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Monday, November 11th, 2013 - Rest Day
Posted: 11 November 2013 07:49 PM   [ Ignore ]   [ # 46 ]
Big Dawg
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Power WOD
Squat 3x5
225, 225, 225
Press 3x5
105, 105, 105
Power Clean (Hook grip) 3x5
135, 135, 135

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M/34/5’ 10”/182#

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Posted: 11 November 2013 07:50 PM   [ Ignore ]   [ # 47 ]
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OPG57 - 11 November 2013 05:24 PM
thumper87 - 11 November 2013 02:46 PM

Monday:

CF warmup,
WoD;
3 RFT:
OHS with 45# bar - 15 reps
L-pullups - 10 reps
split jerk w/ 45# bar - 15 reps
knees to elbows - 15 reps
hang clean w/ 45# bar - 15 reps
back extensions - 15 reps

time: 24:09

Absolutely terrible time.. most sets were broken except the OHS. I’m getting much more comfortable achieving full depth with stable shoulders in OHS, so the bar was light easy weight for a set of 15. I’ve never done sets of L-pullups however and i was very disappointed to have to break them up into individual reps! Even then I had a super hard time keeping good position at the top and during the eccentric phase of the movement. Any advice on one new to ALL the gymnastics movements? I feel strong with mostly all the basic “strength” associated movements (from years of lifting only) but gymnastics and oly moves are very slow in the uptake for me so far. A wod like today’s really highlights some weaknesses!

Finished with 100m waiter’s carry with 30# db, trying to strengthen shoulder girdle for OH movements.

You got a lot of years ahead of you to get them figured out.  I took up Olympic lifting at 43. Its never to late. I wish I had been 25 when I started.Be patient Thumper, It will come. wink

Thanks for the wisdom, OPG… I am happy to have found such well rounded programming to follow (ie mainsite + strength). Question for OPG and all others, for a wod with L-pullups in the future would it be acceptable to sub strict chins + L-sits for some preset time as a progression? I am wondering because chipping away at questionable form L-pullups today killed the intensity of the workout during that portion.

I really appreciate the contributions and feedback on this forum! Keep working hard all and happy Veterans Day to our service members past and present!

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M/25/5’11”/200

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Posted: 11 November 2013 09:47 PM   [ Ignore ]   [ # 48 ]
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OPG57 - 11 November 2013 07:19 PM
Dawndelion - 11 November 2013 05:50 PM

MON 11112013 WOOD WOD
An hour of loading, unloading and splitting rounds, 8 lb maul.

cowboy

You know that one is my favorite.The practical ones are the best, Good job Dawn wink

Thank you OPG!  Your kind encouragement is gratefully received!

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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: 11 November 2013 09:57 PM   [ Ignore ]   [ # 49 ]
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Yesterday: Rest. Sore throat.

Today: Outlaw WOD 131109:

Clean (forgot the 2” pause)+ Jerk: 4X2+1 @ 75kg – rest 2:00

1a) 4X3 Tempo Front Squats (2 counts down, 2 count pause, fast up) @ 75kg – rest 60 sec.
1b) 4X3 Split Jerk Recoveries (on back) @ 105kg – rest 60 sec.

“Elizabeth” Rx’ed
6:08 PR (-0:55)
PC form deteriorated quickly

Last time:
130504 Rx’ed 7:03

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M 29 178cm 80kg

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Posted: 12 November 2013 02:16 AM   [ Ignore ]   [ # 50 ]
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thumper87 - 11 November 2013 07:50 PM
OPG57 - 11 November 2013 05:24 PM
thumper87 - 11 November 2013 02:46 PM

Monday:

CF warmup,
WoD;
3 RFT:
OHS with 45# bar - 15 reps
L-pullups - 10 reps
split jerk w/ 45# bar - 15 reps
knees to elbows - 15 reps
hang clean w/ 45# bar - 15 reps
back extensions - 15 reps

time: 24:09

Absolutely terrible time.. most sets were broken except the OHS. I’m getting much more comfortable achieving full depth with stable shoulders in OHS, so the bar was light easy weight for a set of 15. I’ve never done sets of L-pullups however and i was very disappointed to have to break them up into individual reps! Even then I had a super hard time keeping good position at the top and during the eccentric phase of the movement. Any advice on one new to ALL the gymnastics movements? I feel strong with mostly all the basic “strength” associated movements (from years of lifting only) but gymnastics and oly moves are very slow in the uptake for me so far. A wod like today’s really highlights some weaknesses!

Finished with 100m waiter’s carry with 30# db, trying to strengthen shoulder girdle for OH movements.

You got a lot of years ahead of you to get them figured out.  I took up Olympic lifting at 43. Its never to late. I wish I had been 25 when I started.Be patient Thumper, It will come. wink

Thanks for the wisdom, OPG… I am happy to have found such well rounded programming to follow (ie mainsite + strength). Question for OPG and all others, for a wod with L-pullups in the future would it be acceptable to sub strict chins + L-sits for some preset time as a progression? I am wondering because chipping away at questionable form L-pullups today killed the intensity of the workout during that portion.

I really appreciate the contributions and feedback on this forum! Keep working hard all and happy Veterans Day to our service members past and present!

One of the coaches would know the answer to your question best, but I thought I read somewhere that knee raised pull-ups would be the sub for the l-pull-up. Good job on that workout. It was a LOT harder than it looked. My abs were sore for 2-3 days after that one.

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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: 12 November 2013 02:17 AM   [ Ignore ]   [ # 51 ]
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Smokey - 11 November 2013 01:16 PM
Murph99 - 11 November 2013 07:17 AM

Much thanks to all the veterans for their service and RIP to those who have passed.

WU - mobility, foam roll, stretch

SWOD: Back Squat
135lbs x 10; 185lbs x 8; 225lbs x 5; 275lbs x 5; 300lbs x 5; 300lbs x 5; 300lbs x 5

Overhead Press
45lbs x 8; 45lbs x 8; 95lbs x 7; 115lbs x 5; 135lbs x 5; 135lbs x 5; 135lbs x 5
Hi Rep - 95lbs x 15

Metcon later tonight.

Great job on the SWOD, especially BS.

Thanks Smokey!

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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: 12 November 2013 05:15 AM   [ Ignore ]   [ # 52 ]
Top Dawg
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Murph99 - 12 November 2013 02:16 AM
thumper87 - 11 November 2013 07:50 PM
OPG57 - 11 November 2013 05:24 PM
thumper87 - 11 November 2013 02:46 PM

Monday:

CF warmup,
WoD;
3 RFT:
OHS with 45# bar - 15 reps
L-pullups - 10 reps
split jerk w/ 45# bar - 15 reps
knees to elbows - 15 reps
hang clean w/ 45# bar - 15 reps
back extensions - 15 reps

time: 24:09

Absolutely terrible time.. most sets were broken except the OHS. I’m getting much more comfortable achieving full depth with stable shoulders in OHS, so the bar was light easy weight for a set of 15. I’ve never done sets of L-pullups however and i was very disappointed to have to break them up into individual reps! Even then I had a super hard time keeping good position at the top and during the eccentric phase of the movement. Any advice on one new to ALL the gymnastics movements? I feel strong with mostly all the basic “strength” associated movements (from years of lifting only) but gymnastics and oly moves are very slow in the uptake for me so far. A wod like today’s really highlights some weaknesses!

Finished with 100m waiter’s carry with 30# db, trying to strengthen shoulder girdle for OH movements.

You got a lot of years ahead of you to get them figured out.  I took up Olympic lifting at 43. Its never to late. I wish I had been 25 when I started.Be patient Thumper, It will come. wink

Thanks for the wisdom, OPG… I am happy to have found such well rounded programming to follow (ie mainsite + strength). Question for OPG and all others, for a wod with L-pullups in the future would it be acceptable to sub strict chins + L-sits for some preset time as a progression? I am wondering because chipping away at questionable form L-pullups today killed the intensity of the workout during that portion.

I really appreciate the contributions and feedback on this forum! Keep working hard all and happy Veterans Day to our service members past and present!

One of the coaches would know the answer to your question best, but I thought I read somewhere that knee raised pull-ups would be the sub for the l-pull-up. Good job on that workout. It was a LOT harder than it looked. My abs were sore for 2-3 days after that one.

When it comes to any type training,Remember that you are competing against yourself, Don’t let the clock or another person dictate your intensity level. Your form should be the guide to how much weight and reps you do. Take as much time as you need. If you can’t do them a certain way like L sit chins or pull ups then do them as you or Murph suggested.A lot of people forget that just because a WOD is scheduled doesn’t mean they have to perform every one. If you look at how the scaling works you will see Buttercups come up a couple times a week indicating to me thats how often someone who is not physically active should be doing the WODs, giving themselves plenty of recovery time.Where as an Elite level competitor. can handle a greater work load.Remember that part of a successful training Program is adequate Rest for recovery to allow the transformation to occur.Good luck on your training Thumper.OPG

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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: 12 November 2013 06:15 AM   [ Ignore ]   [ # 53 ]
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Aaron_CO - 11 November 2013 03:08 PM
Magdawg2020 - 11 November 2013 02:04 PM
TexasPatrick - 11 November 2013 12:16 PM

Crossfit Wylie AM

Howdy Pardner wave

Welcome back…missed you on here.

 

frosty996 - 11 November 2013 03:54 PM
TexasPatrick - 11 November 2013 12:16 PM

Crossfit Wylie AM

Welcome back!

Thanks guys!  Just to think, there may be people on here who can’t make sense of my post count….. wink

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

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M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 12 November 2013 06:46 AM   [ Ignore ]   [ # 54 ]
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TexasPatrick - 12 November 2013 06:15 AM
Aaron_CO - 11 November 2013 03:08 PM
Magdawg2020 - 11 November 2013 02:04 PM
TexasPatrick - 11 November 2013 12:16 PM

Crossfit Wylie AM

Howdy Pardner wave

Welcome back…missed you on here.

 

frosty996 - 11 November 2013 03:54 PM
TexasPatrick - 11 November 2013 12:16 PM

Crossfit Wylie AM

Welcome back!

Thanks guys!  Just to think, there may be people on here who can’t make sense of my post count….. wink

Glad to see you back, TexasPatrick!

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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: 12 November 2013 02:34 PM   [ Ignore ]   [ # 55 ]
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“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

  Used 175#
  12-13
  13-13
  10-12
  9-10
  8-9

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M / 59 6’0 205 CF BD 12/09

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Posted: 12 November 2013 04:49 PM   [ Ignore ]   [ # 56 ]
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2 hour long 5 mile walk with the wife and kiddos around town with a bakery stop in the middle!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 12 November 2013 04:57 PM   [ Ignore ]   [ # 57 ]
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AM, with old fire station crew

3 rounds
Hill sprint
15 Deadlift 135#
10 hang clean 95#
8 push press 95#
10 tire flips

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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