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Friday, December 6th, 2013 - Deadlift, Push-press
Posted: 06 December 2013 10:58 AM   [ Ignore ]   [ # 16 ]
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W/U

1K row
stretch
burgener
3x Samson, squat, shoulder pass, sit-up, back ext, rows, pushups

131204


4 RFT
10 30# dumbbell clean & jerk
3 (3xpullup, 3xdip as muscle-up sub)

15:17

$O

handstand/headstand work

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 06 December 2013 11:09 AM   [ Ignore ]   [ # 17 ]
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TUESDAY 131203

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

135-145-155-165-180-190-200-210-220-225

Compare to 121115:

I only had 150 pounds of weight then:

90-100-105-115-120-130-135-145-150-150

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 06 December 2013 11:15 AM   [ Ignore ]   [ # 18 ]
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@No Coast

NCCT 2.4

Warm-up
1,000m Row
Group Stretch

Day 30 of 30 Day Plank Challenge (5:00, boohya!)

Strength Part 1
OHS, 3/3/3+
45x2x10, 80x5, 100x5, 120x3
140x3, 160x3, 180x13

Metcon
3x
50 DUs
21 OHS, 95#
12 Bar Facing Burpee
Time: 11:52

Strength Part 2
Shoulder Press, 3/3/3+
70x5, 85x5, 105x3
120x3, 135x3, 155x4
Um, that plus set wasn’t not happening after the earlier work.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 06 December 2013 12:16 PM   [ Ignore ]   [ # 19 ]
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100 rope jumps (unbroken)
Arms/shoulders circles/crosses, ant/post, lats, and tris
CFWU x1: Samson, hip mob, GHSU and BE (Smith), KPUs (10, improving ROM with the last few), dips (7), and OHS (20#)

Puppy Plus:
Complete AMRAP in 5 minutes of
95# deadlift, 3 reps
45# push press

7 full rounds

low plank 30 sec.
high plank 30 sec.
side planks 30 sec. each
hollow rock hold 15 sec. on, 15 sec. off, 15 sec. on
active squat 30 sec. x2

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M/48 yo/5’7”/145 lb.

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Posted: 06 December 2013 01:23 PM   [ Ignore ]   [ # 20 ]
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Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

5 rounds + 3 Deadlifts

Push presses really got me in 5th round.

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 06 December 2013 01:56 PM   [ Ignore ]   [ # 21 ]
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Rest day but I had some extra energy

Strength:
Bench press kg: 20x20, 5x40, 5x60, 5x80
15x65kg

Run 10 laps of playing field 19:36 (easy jog to start getting back into running regularly)

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M/47/80kg

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Posted: 06 December 2013 02:02 PM   [ Ignore ]   [ # 22 ]
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Since DLs were what pushed my back over the edge last time (my fault), I subbed this wod.

6 rounds for time of:
7 pull ups
14 burpees
21 air squats
15:29

Happy Friday!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 06 December 2013 02:19 PM   [ Ignore ]   [ # 23 ]
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Deadlift, Push-press
Pack:
Complete as many rounds as possible in five minutes of:
185-205 pound Deadlift, 3 reps
85-95 pound Push press, 7 reps

4 rounds +3 DL +5 Push Press

Pretty excited, this is my first WOD at the pack level.

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

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Posted: 06 December 2013 02:38 PM   [ Ignore ]   [ # 24 ]
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Smokey - 06 December 2013 01:23 PM

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

5 rounds + 3 Deadlifts

Push presses really got me in 5th round.

As Rx’d   Well done Smokey!

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 06 December 2013 02:41 PM   [ Ignore ]   [ # 25 ]
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Glorybelle - 06 December 2013 02:02 PM

Since DLs were what pushed my back over the edge last time (my fault), I subbed this wod.

6 rounds for time of:
7 pull ups
14 burpees
21 air squats
15:29

Happy Friday!

Good too see you back Glorybelle, Sorry to hear Deadlifts are what got you. TGIF! Have a great weekend

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 06 December 2013 02:43 PM   [ Ignore ]   [ # 26 ]
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Juan - 06 December 2013 02:19 PM

Deadlift, Push-press
Pack:
Complete as many rounds as possible in five minutes of:
185-205 pound Deadlift, 3 reps
85-95 pound Push press, 7 reps

4 rounds +3 DL +5 Push Press

Pretty excited, this is my first WOD at the pack level.

Good effort Juan!

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 06 December 2013 02:44 PM   [ Ignore ]   [ # 27 ]
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AtomicDawg - 06 December 2013 11:09 AM

TUESDAY 131203

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

135-145-155-165-180-190-200-210-220-225

Compare to 121115:

I only had 150 pounds of weight then:

90-100-105-115-120-130-135-145-150-150

Big Improvement AtomicDawg. Great job!

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 06 December 2013 02:51 PM   [ Ignore ]   [ # 28 ]
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Clean & Jerk - kg   40x1   45x1   50x1   55x1   60x1 65x1   70x1   75x1   80(176#)x1 85x-
Mini WOD   5 rounds of
90kg(198#) DL x 3 reps
40kg(88#)  PPx7 (5:00)

C&J’s were done every 90 seconds 60 to lift, 30 to change plates.  I admit it, I saw it on the Games video and wanted to see what it was like to go every 90 seconds…  it is freakin hard….  Decided to split the difference and do the pack workout.  Good thing ‘cause I literally pushed like crazy the last set of PP’s to finish the 5th round.

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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: 06 December 2013 03:09 PM   [ Ignore ]   [ # 29 ]
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Mobility

2 min bottom of squat
1 min front split each leg
2 min couch stretch 20 PVC pass thru
20 PVC pass through

WOD

Porch scaling
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

7 rounds plus 2 dls

Prowler sled puch in the ice with kids
4 rounds 225 lb for me, 45 lb for kids 50 yards out and back

50 burpee chin ups on icy pull up bar

I like cold WODs

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

Wolfgang Pauli

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: 06 December 2013 03:10 PM   [ Ignore ]   [ # 30 ]
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Andrew G - 06 December 2013 02:51 PM

Clean & Jerk - kg   40x1   45x1   50x1   55x1   60x1 65x1   70x1   75x1   80(176#)x1 85x-
Mini WOD   5 rounds of
90kg(198#) DL x 3 reps
40kg(88#)  PPx7 (5:00)

C&J’s were done every 90 seconds 60 to lift, 30 to change plates.  I admit it, I saw it on the Games video and wanted to see what it was like to go every 90 seconds…  it is freakin hard….  Decided to split the difference and do the pack workout.  Good thing ‘cause I literally pushed like crazy the last set of PP’s to finish the 5th round.

Great Job! I just watched your stone over the tree limb Video. Well done. Good luck at the games.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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