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Monday, December 2nd, 2013 - GHD Sit-ups, legless rope climb
Posted: 02 December 2013 03:29 PM   [ Ignore ]   [ # 31 ]
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warm up
MOBs
10reps good morning&BS; combo (pac/45/65/75/85)
1—>10reps of: t2b & kb swings (Russian, 24k)

Lift
BENCH
[12@45;10@95;8@135;6@155 warm up]
Attempt 6x5reps (slowed eccentric) @160; got 6x5 (2min rest b/w sets)

12min rest, then…

WOD (from BrandX 12/2/13)
30 muscle-ups
TOTAL TIME=10:06 (2:36/3:53/3:37)

Not my best, but been up since 3am PST…

Previous
7/25/13=9:01 (10rep splits:2:22/3:35/3:04) PR
1/01/2013=10:22 (10rep splits:3:06/3:55/3:21) 15reps@5:18
7/30/2012=9:14 (10rep splits:2:05/3:21/3:49)
7/17/2009=12:09 (10rep splits:3:49/4:07/4:13)
5/29/2009=10:28 (10rep splits:3:38/3:25/3:24)
4/12/2009=18:07 (5rep splits: 2:43/3:39/3:04/2:58/2:48/2:54)
2/3/2009=19:50 (@15min 23 completed)
9/26/2008=29:50 (first 15reps in 17:26)

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

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Posted: 02 December 2013 03:38 PM   [ Ignore ]   [ # 32 ]
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131202
Five Rounds of
20 Sit-ups
3 Rope Ascents, 15ft

B/I: HB 3/1x3

Time: 13:11

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You are not a beautiful or unique snowflake.

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Posted: 02 December 2013 04:08 PM   [ Ignore ]   [ # 33 ]
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AM
Back Squat
5-3-3-1-1-1
220*5
230*3/240*3
250*1/260*1/265*1

PM
WU
500m row, DROMs, KB swing

WOD

THURSDAY 131128

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

Post rounds completed to comments.

6 rounds + 32 Squats

$O
Splits - 2 min each

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M/47/5’10”/160

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Posted: 02 December 2013 04:52 PM   [ Ignore ]   [ # 34 ]
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ctcam - 02 December 2013 02:13 PM
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.

Thanks ctcam, I’m happy you took it in the spirit it was given. Best wishes on your continued success. 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: 02 December 2013 05:00 PM   [ Ignore ]   [ # 35 ]
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SATURDAY 131130

Thruster 2-2-2-2-2-2-2

Post load(s) to comments.
95,115,115,115,135,145,145

Compare to 130330.
75, 95, 95, 105, 115, 135(PR), 135-1(f)

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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: 02 December 2013 05:09 PM   [ Ignore ]   [ # 36 ]
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The Outlaw Way 131127:

3X2 Hang Snatch @ 60kg – rest 1:30 to 2:00

3X2+1 Hang Clean + Jerk @ 80kg – rest 1:30 to 2:00

a) 3X3/6 FS/BS @ 80kg – rest 60 sec.
b) 3X3 Clean First Pulls (2 count pause at knees) @ 107.5kg – rest 60 sec.

Skipped the metcon

Paleo challenge day 5

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M 29 178cm 80kg

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Posted: 02 December 2013 05:47 PM   [ Ignore ]   [ # 37 ]
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OPG57 - 02 December 2013 04:52 PM
ctcam - 02 December 2013 02:13 PM

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.

Thanks ctcam, I’m happy you took it in the spirit it was given. Best wishes on your continued success. OPG

And that folks is the Spirit of this Forum…. Thank you Lads.

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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

“Really Connor? Really?”—Jeff Martin

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http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

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

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Posted: 02 December 2013 06:20 PM   [ Ignore ]   [ # 38 ]
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Run 5K

Ran 2 miles (3.2 km)

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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: 02 December 2013 06:32 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 02 December 2013 08:29 AM
Aaron_CO - 02 December 2013 07:45 AM

@No Coast

NCCT 2.1

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Fran
21-15-9
Thruster, 95#
PU
Time: 3:57
0:34 PR!

Strength
DL, 3/3/3+
95x8, 165x5, 205x5, 245x3
285x3, 330x3, 370x7

Front Squat, 3RM
135-185-225-275

Skill
EMOM for 20:00 alternate between:
6 Pistol Progression (to 20” box)
7 GHD Sit-up

Great Deadlifts Aaron

And good going with massive PR on Fran!

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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: 02 December 2013 06:35 PM   [ Ignore ]   [ # 40 ]
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OPG57 - 02 December 2013 08:42 AM

Morning all, Bench day week 10

2 miles Elliptical 10 min.

Bench
44 x 20
88 x 10
132 x 5
176 x 5
220 x 3
275 x 2
308 x 1
330 x 1
347 x 1   Easy rep. 352 would have went up easy today. save it for next week.  http://vimeo.com/80803642
314 x 4 I was expecting 5 but no big deal. maybe next time

Wife did great today.
44 x 10
55 x 10
66 x 10
77 x 5
93 x 1
104 x 1
110 x 1
93 x 5 paused.
104 x 5 paused.


Have a great day all grin

Another great bench session!

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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: 02 December 2013 06:45 PM   [ Ignore ]   [ # 41 ]
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FRIDAY 131129

Run 5K

24:42

Compare to 130927.

24:22

I felt faster today, but apparently I was not.  It felt like I was pushing pretty hard but maybe that was just the cooler air and the darkness since it was night by the time I hit the road.  When I got to the end, I felt like I had more in the tank.

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

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Posted: 02 December 2013 06:57 PM   [ Ignore ]   [ # 42 ]
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Is this where you post what you did?
Thrusters - kg   60x2   65x2   70x2   72.5x2(160#), 62.5x2
Overhead Squats - kg   30x3   40x3   45x2   50x1(110#)  40x3
Puppies WOD   3 rounds:
10 decline sit-ups + 3 beg rope climb

Thrusters are weird, I kept wanting to rack the weight, That was only the second time I did Overhead squats….humbling….I can’t climb a rope for poop….even more humbling.

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 02 December 2013 07:04 PM   [ Ignore ]   [ # 43 ]
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Am: ran 5k with 25# pack. Averaged 9:00 mile

131128
Complete as many rounds as possible
in 15 minutes of:
20 Push-ups
50 Squats

6 rnds +31 squats

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M/45/6’3/230 205
CF start 9/2011

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Posted: 02 December 2013 07:28 PM   [ Ignore ]   [ # 44 ]
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Smokey - 02 December 2013 06:32 PM
OPG57 - 02 December 2013 08:29 AM
Aaron_CO - 02 December 2013 07:45 AM

@No Coast

NCCT 2.1

Warm-up
500m Row
Group Stretch
Barbell Warm-up

Fran
21-15-9
Thruster, 95#
PU
Time: 3:57
0:34 PR!

Strength
DL, 3/3/3+
95x8, 165x5, 205x5, 245x3
285x3, 330x3, 370x7

Front Squat, 3RM
135-185-225-275

Skill
EMOM for 20:00 alternate between:
6 Pistol Progression (to 20” box)
7 GHD Sit-up

Great Deadlifts Aaron

And good going with massive PR on Fran!

I overlooked that. Well done Aaron!

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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 07:32 PM   [ Ignore ]   [ # 45 ]
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TexasPatrick - 02 December 2013 05:47 PM
OPG57 - 02 December 2013 04:52 PM
ctcam - 02 December 2013 02:13 PM

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.

Thanks ctcam, I’m happy you took it in the spirit it was given. Best wishes on your continued success. OPG

And that folks is the Spirit of this Forum…. Thank you Lads.

There’s that cheeky fellow from Texas. Thanks TP. Cheers   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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