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Wednesday, December 4th, 2013 - KB clean and Jerks, MUs
Posted: 04 December 2013 09:10 AM   [ Ignore ]   [ # 16 ]
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Aaron_CO - 04 December 2013 08:27 AM

@No Coast

NCCT 2.3

Warm-up
500m Row
Group Stretch
3x: 10 Kipping Swing, 10 Squat, 10 Push-up

Strength
Squat, 3/3/3+
45x10, 95x8, 140x5, 175x5, 210x3
245x3, 275x3, 310x6

Metcon
% King Kong
3x
1 DL, 90% 1RM (405#)
2 MU
3 Squat Clean, 80% 1RM (225#)
4 HSPU
Time: 5:39
I considered the full strength version (455# and 250#), but my body was just too cold and tight even after the squats.  Glad I stuck to the percentages.  Turned out that the DL was the hardest part and MUs were easiest.  I was on total autopilot through the squat cleans…they took the longest amount of time, but I don’t remember them being that bad.  HSPUs were good…did them with a 1” deficit.

Then,

Day 28 of 30 Day Plank Challenge (4:00, again entirely too sloppy, never dropped but took some downward dog breaks)

Skills
Every 1:30 for 15:00:
6 Pistol Progression (to 20” box) + 15-ft UB Handstand Walk

Great Squats and Metcon today Aaron.I know you felt that one.

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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: 04 December 2013 10:41 AM   [ Ignore ]   [ # 17 ]
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OPG57 - 04 December 2013 09:07 AM
David J H - 04 December 2013 06:30 AM

Good Morning everyone! 

131204 5:00 am   - garage a cool 63 degrees

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/ 45 pounds.  (no pull ups or dips - see WOD)

WOD: 
Puppies
5 rounds for time of:
8 dumbbell clean & jerks 20 pounds each dumbbell
8 pull-ups
8 push-ups -  SUB dips on stand.

Time = 11:25

C&J were all unbroken ,  pull-ups broken after second round,  dips broken after second round.  Based on time I would say I’m a pup for sure on that WOD.

SWOD:
Back Squat 2-2-2-2-2-2-2-2-2-2
warm up set   75 x 10
125-135-145-155-165-175-185-195-205-215-225f (1st rep ok, got stuck on 2nd rep)

I was short on time so kept the rest intervals to a minute or so between sets.  I might have been able to pull off 225 x 2 if I had a longer rest period between sets.
I’m not disappointed though, my PR for 1RM on Back Squat is 245 so I got close. 

Great day everyone!

Sounds good David. Glad your back on track.  wink

Thanks OPG.
You are doing well on deadlifts today. Even off 4” plates, it’s still heavy.  Good job!

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Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 04 December 2013 10:45 AM   [ Ignore ]   [ # 18 ]
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W/U
3x 50 singles, 25 double-unders
stretch
burgner
3x Samson, squat, shoulder pass, back ext, pull-ups, dips

MONDAY 131202

Three rounds for time of:
15 Sit-ups on pulldown seat
6 rope pull-ups from laying down to standing up

0:00 (apparently forgot to start stopwatch)

$O

handstand/headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 04 December 2013 11:19 AM   [ Ignore ]   [ # 19 ]
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131204
Five rounds for time of:
10 Kettlebell Clean and Jerk, 1 Pood each
3 Muscle up Progressions

In: HB 3/1x3

Time: 10:58

Out: 1/2 mile run

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You are not a beautiful or unique snowflake.

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Posted: 04 December 2013 11:21 AM   [ Ignore ]   [ # 20 ]
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David J H - 04 December 2013 10:41 AM
OPG57 - 04 December 2013 09:07 AM
David J H - 04 December 2013 06:30 AM

Good Morning everyone! 

131204 5:00 am   - garage a cool 63 degrees

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Sit-ups, 15 good-mornings w/ 45 pounds.  (no pull ups or dips - see WOD)

WOD: 
Puppies
5 rounds for time of:
8 dumbbell clean & jerks 20 pounds each dumbbell
8 pull-ups
8 push-ups -  SUB dips on stand.

Time = 11:25

C&J were all unbroken ,  pull-ups broken after second round,  dips broken after second round.  Based on time I would say I’m a pup for sure on that WOD.

SWOD:
Back Squat 2-2-2-2-2-2-2-2-2-2
warm up set   75 x 10
125-135-145-155-165-175-185-195-205-215-225f (1st rep ok, got stuck on 2nd rep)

I was short on time so kept the rest intervals to a minute or so between sets.  I might have been able to pull off 225 x 2 if I had a longer rest period between sets.
I’m not disappointed though, my PR for 1RM on Back Squat is 245 so I got close. 

Great day everyone!

Sounds good David. Glad your back on track.  wink

Thanks OPG.
You are doing well on deadlifts today. Even off 4” plates, it’s still heavy.  Good job!

Thanks David.believe me I felt them. Have a Great day.

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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: 04 December 2013 12:46 PM   [ Ignore ]   [ # 21 ]
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KB clean and Jerks, MUs

Puppies (Heavier)
Five rounds for time of:
8 Dumbbell clean and jerks, 35lb dumbbells
8 Pull ups (beginner or assisted okay)
8 Push ups

17:22

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 04 December 2013 12:57 PM   [ Ignore ]   [ # 22 ]
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Five rounds for time of:
10 Kettlebell clean and jerks, 1 pood each
3 Muscle-ups

Time: 15:42

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Posted: 04 December 2013 01:14 PM   [ Ignore ]   [ # 23 ]
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Saturday, 11/30/13:

Run 5K
Did 2.46 miles of run/walk in 25.28
Later in the afternoon took a 2.5-3 mile walk with family and friend.

Monday, 12/2/13:
100 rope jumps (2 misses)
arms/shoulders circles/crosses, ant/post shoulders, lats, and tris
CFWU x1: Samson, hip mob, GHSU and BE (Smith), KPUs (10, slightly limited ROM on 8, 9, and 10), dips (5), and OHS (20#)

Thruster 2-2-2-2-2-2-2
45-45-50-55-55-60-60#

low plank 30 sec.
high plank 30 sec.
side planks 30 sec. each
hollow rock hold 15 sec. on/off/on

Today 12/4/13:
100 rope jumps (2 misses)
arms/shoulders circles/crosses, ant/post shoulders, lats, and tris
Limited CFWU x1: Samson, hip mob, GHSU and BE (Smith), dips (5), and OHS (20#)

KB clean & jerks, muscle-ups
Puppy-lite:
5 RFT of
8 KB clean & jerks (12#)
5 pull-ups
5 push-ups
6.46

low plank 30 sec.
high plank 30 sec.
side planks 30 sec. each
hollow rock hold 15 sec. on/off/on
strap for SLR stretch (calves>hams), piriformis, posterior hip

I’m still getting back into the routine. I feel so weak after the fall (running program).

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M/48 yo/5’7”/145 lb.

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Posted: 04 December 2013 02:13 PM   [ Ignore ]   [ # 24 ]
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C2 W2

Back squat
45 x 10
95 x 8
135 x 5
155 x 3
185 x 3
200 x 12 (PR)

Shoulder press
45 x 10
85 x 5
105 x 3
115 x 3
130 x 11 (PR)

Power Snatch
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 (PR)
145 X 2 (PR)

In
50 jumping jacks
100 jump rope singles
400m run
20 double unders

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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: 04 December 2013 02:20 PM   [ Ignore ]   [ # 25 ]
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20131204 Wed
Pups
5 rounds
20 sit-ups
6 beginner rope climbs
9:03

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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: 04 December 2013 02:55 PM   [ Ignore ]   [ # 26 ]
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warm up
MOBs
5x: 5 SP (45/65/85/105/125) & 10 t2b
50 lunges

Lift
BENCH
[5@95;5@135;5@165 warm up]
Attempt 12x2reps EMOM @180 (slowed eccentric); got 12x2

10min rest and thruster warm up (3@45/95/115)

WOD (from BrandX 12/4/13)
EMOM for 10min of:
EVEN- 3 thrusters, 135#
ODD- 6 strict pull-ups
“SCORE”=2055 (no breaks)

10min rest, then…

AMRAP in 10min of:
10 burpees
10 box jumps, 24inch
100m run
TOTAL=5 complete + 9burpees

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

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Posted: 04 December 2013 03:03 PM   [ Ignore ]   [ # 27 ]
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20 push-ups
50 squats
AMRAP 15 min

4 rounds + 20 push-ups + 19 squats

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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: 04 December 2013 03:59 PM   [ Ignore ]   [ # 28 ]
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dannyrod - 04 December 2013 02:13 PM

C2 W2

Back squat
45 x 10
95 x 8
135 x 5
155 x 3
185 x 3
200 x 12 (PR)

Shoulder press
45 x 10
85 x 5
105 x 3
115 x 3
130 x 11 (PR)

Power Snatch
85 x 3
105 x 3
115 x 3
125 x 3
135 x 3 (PR)
145 X 2 (PR)

In
50 jumping jacks
100 jump rope singles
400m run
20 double unders

Well done Danny, Packing on new muscle.Great progress

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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: 04 December 2013 04:43 PM   [ Ignore ]   [ # 29 ]
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wu: samson stretch
    20 air squat
    10 x 45 lbs OHS
    10 x 45 lbs front squat
    10 x 45 lbs back squat
    max rep pull ups prog (9)
    max rep dips prog (9)
    5 x ghd

wod: AMRAP IN 15’

      20 PUSH UPS
      50 SQUAT

    6 ROUNDS + 20 PUSH UPS + 25 SQUAT


THEN

60’ SPINNING CLASS

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M/44/6´/185
CF since 08/01/2013

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Posted: 04 December 2013 06:17 PM   [ Ignore ]   [ # 30 ]
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TUESDAY 131203

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.
205,255,255,205,205,205,255,265,265,275

Got a biz call aft rnd 3 and backed it down to warm up back up.

Compare to 121115.
135, 175, 185, 185, 205, 205, 215, 225, 225, 225

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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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