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Monday, December 2nd, 2013 - GHD Sit-ups, legless rope climb
Posted: 02 December 2013 09:29 AM   [ Ignore ]   [ # 16 ]
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Sandwich - 02 December 2013 05:25 AM

Starting today.  Definitely a pup.

Warmed up with light kettlebell swings and practiced jump rope
Practice bodyweight squats for form, some PVC passthrough (trying to get more mobility in shoulders)

5 Rounds of:
10 sit-ups
6 towel modified pull-ups (3 each hand).  Don’t have access to a rope :(

I will be Crossfiting 3 times a week, working my way up to Rx.

Welcome aboard!

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Posted: 02 December 2013 10:36 AM   [ Ignore ]   [ # 17 ]
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Back Squat

135x5
195x3
215x3
235x3
255x3(F-2)
155x12

Second rep at 255 hit a sticking point that took a good 10 seconds to power through - didn’t attempt the third rep.  I’m confident it would not have gone well.  Reduced last set to 12 reps instead of 15 to save my legs a little for Diane.  Moving to a 3x5 next week.

Followed up with:

130709

“Diane”

The Porch
15-12-9
225 205 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 130410.

Time: 7:00 flat

Last time 130410: 6:22 with pack scaling (21-15-9, 185 lb DLs, assisted HSPUs)

This was a repeat as I did not finish last attempt.  Reduced weight a little on DLs since I haven’t done much deadlifting lately (back).  First and third rd DLs unbroken, second round broken 8-4.  HSPUs kipped, Abmat under head.  First rd broken 10-5, then lots of breaks in second and third rd.  I.e. third rd was basically 3-3-3 but as I fell down out of position after each rep it was really kinda singles.  I like this scaling as the kipped HSPUs will give consistent resistance, as opposed to the feet on bar method before where toe assist is not consistent.

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Posted: 02 December 2013 10:56 AM   [ Ignore ]   [ # 18 ]
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W/U
5:00 jumping rope
stretch
burgener
3x Samson, squat, shoulder pass, sit-up, back ext, pull-ups, dips

MONDAY 131125

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

1 X 5 45#

65/75/85/95/105/115/125/135/145/155

5 X 5 95#

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Posted: 02 December 2013 11:07 AM   [ Ignore ]   [ # 19 ]
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A) Back Squat 1RM in 15min - After WU: 155x3-185x1-205x1-225x1-255x1-275x1-295(F)-285(F)-275
MetCon
2 Min Drills: 5min rest b/t sets
B)Pushups (57)
C)Situps (51)
D)Burpees (42)

Notes:
Felt tired before WOD, total sleep 10 hours on last 2 nights. Had some soreness on lower back and a tweak.  Right after the first 30 push-ups, felt like I was done.

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Posted: 02 December 2013 12:27 PM   [ Ignore ]   [ # 20 ]
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Buy-In:

Arm Swings
Leg Swings
Elbow Swings
High Knees
Butt Kicks
100m jog

Run:
3x30m, rest 2min
3x60m, rest 2min
1x100m

5.66+5.47+05.93+10.01+0:09.73+0:10.07+0:16.75=1:03.62

0.19s PR on the 30m
0.76s PR on the 100m
3.04s PR on the total

In my PR list, I have 9s for my best 60m attempt.  I’m thinking that must’ve been taken with a stopwatch that didn’t have tenths.

Cash-out:
PT exercises and stretches

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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: 02 December 2013 12:42 PM   [ Ignore ]   [ # 21 ]
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Monday strength

Back squats
warmup, then 5x215, 5x225, 5x235

weighted pull up 1-1-1-1-1-1-1
25-35-40-45-60-70-80(f)  then 45#x5, bwt x 10, kipping x 10 (need practice)
all sets strict pulls except last one for practice.

I’ve never done weighted pull ups so this was a challenge to figure out how to progress with weight over the seven sets.

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Posted: 02 December 2013 01:06 PM   [ Ignore ]   [ # 22 ]
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Followed OPG’s lead and used vimeo. This is my 195lb clean. Felt strong, probably could add 10 lbs, but it was a PR and I was happy anyway.


[vimeo]https://vimeo.com/80828797[/vimeo]

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 02 December 2013 01:17 PM   [ Ignore ]   [ # 23 ]
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I’m babying my back with *lots of scaling* for as long as it takes

5 Rounds for Time:
15 GHD sit-ups, surprisingly these did not hurt at all
15 air squats, slowly
15 hanging knee raises
15 pull-ups with two bands

18:50

@OPG, I’m still not ready to take complete rest. :/

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 02 December 2013 01:24 PM   [ Ignore ]   [ # 24 ]
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Gymnastic WU:
4 sets of:
kick up to handstand x 3
ring push ups x5
tripod/frog stand x 10 seconds

2 sets of:
Overhead squats x 10
Sumo Deadlifts x10

Squat 270lbs 3x5
WU: 45x5, 135x5, 185x5, 215x3, 245x3
270x5, 270x5, 270x5

Bench Press 195lbs 3x5
WU: 45x10, 95x5, 135x5, 165x3
195x5, 195x5, 195x5

DeadLift 285lbs 1x5
WU: 135x5, 185x5, 245x3
285x5

Then
2 rounds of
225lbs deadlift, 10 reps
5 HSPU

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M/34/5’ 10”/182#

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Posted: 02 December 2013 01:31 PM   [ Ignore ]   [ # 25 ]
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CFT - 595

Deadlift - 255 (235 from 9/2012)
should press - 110 (110 from 9/2012)
Back Squat - 230 (235 from 9/2012)

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 02 December 2013 01:57 PM   [ Ignore ]   [ # 26 ]
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ctcam - 02 December 2013 01:06 PM

Followed OPG’s lead and used vimeo. This is my 195lb clean. Felt strong, probably could add 10 lbs, but it was a PR and I was happy anyway.


[vimeo]https://vimeo.com/80828797[/vimeo]

Thanks for sharing that. Now avoid do it that way again.You could possibly hurt your back.    http://vimeo.com/74493002  Here’s a rough Idea on the form.  The pull requires a flat back off the floor, the bar will stay in tight to the body thru the pull . 1st pull to knees is actually fairly slow, The power comes from the hip scoop and extension up on toes, Arms are hanging like ropes,Coach Bs favorite term. watch some videos and be patient on the weights you’re using.If you practice the OLY lifts weekly they will come to you faster.Good luck to you. ctcam.Wasn’t trying to give offense just don’t want to see you hurt. On the up side I like how you recieved the bar. Good catch.shows good wrist flexibility.elbows up. Good job there.I see you have the desire, take your time and it will come. The 3 positions snatches and cleans are good practice for keeping the bar close.

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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: 02 December 2013 02:09 PM   [ Ignore ]   [ # 27 ]
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Glorybelle - 02 December 2013 01:17 PM

I’m babying my back with *lots of scaling* for as long as it takes

5 Rounds for Time:
15 GHD sit-ups, surprisingly these did not hurt at all
15 air squats, slowly
15 hanging knee raises
15 pull-ups with two bands

18:50

@OPG, I’m still not ready to take complete rest. :/

grin

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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: 02 December 2013 02:13 PM   [ Ignore ]   [ # 28 ]
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OPG57 - 02 December 2013 01:57 PM
ctcam - 02 December 2013 01:06 PM

Followed OPG’s lead and used vimeo. This is my 195lb clean. Felt strong, probably could add 10 lbs, but it was a PR and I was happy anyway.


[vimeo]https://vimeo.com/80828797[/vimeo]

Thanks for sharing that. Now don’t do it that way again.You’re playing with fire and going to hurt your back.    http://vimeo.com/74493002  Here’s a rough Idea on the form.  The pull requires a flat back off the floor . Its actually fairly slow, The power comes from the hip scoop and extension up on toes, Arms are hanging like ropes,Coach Bs favorite term. watch some videos and be patient on the weights you’re using.If you practice the OLY lifts weekly they will come to you faster.Good luck to you. ctcam.Wasn’t trying to give offense just don’t want to see you hurt. on the up side I like how you recieved the bar. Good catch.shows good wrist flexibility.elbows up. Good job there.

Good looking out OPG. Your form looks impeccable. I’m not necessarliy a newbie at oly lifts. I’ve been doing them since high school, however no one has ever pointed out the difference in my form and yours. I usually do work cleans in on a weekly basis, so I’ll keep a closer check on my form from now on. Thanks again, I’m not against taking critique to improve myself.

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 02 December 2013 03:14 PM   [ Ignore ]   [ # 29 ]
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Tabata 12 step

5 rounds

20 sit-ups
4 beginner rope climbs

10:46

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 02 December 2013 03:18 PM   [ Ignore ]   [ # 30 ]
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GHD Sit-ups, legless rope climb (scaled)

Five rounds for time of:
20 abmat Sit-ups, unanchored
15 ft Rope climb, legless, 3 ascents Subbed 5x pullup to kte x3

38:35

Bailed on towel pullups after the first 10.  Grip strength just disappeared.  I have a feeling that I should have scaled further.  Anyway, finished.

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