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Sunday, December 8th, 2013 - Thruster, HPC, SDHP
Posted: 07 December 2013 05:10 PM   [ Ignore ]
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SUNDAY 131208

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090625.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 07 December 2013 05:16 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 24 June 2009 08:45 PM

Big Dawgs:
as Rx’d
women - 65#

The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

women - 65#

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

women - 45#

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

women - 25#

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 08 December 2013 05:27 AM   [ Ignore ]   [ # 2 ]
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Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

5 rounds plus 3 thrusters

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Willis
M/60/6’0/187

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Posted: 08 December 2013 06:05 AM   [ Ignore ]   [ # 3 ]
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Morning all, Chilly Morning here in the High desert . Rest day today. Bench press tomorrow. Have a great day all.

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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: 08 December 2013 07:12 AM   [ Ignore ]   [ # 4 ]
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CFWU, subbed 45# weighted bench dips

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
9 rounds

Morning temps have been 0º or less here for a week I think. Missing my morning runs

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43/M/5’8”/160# (180# in early 2012)

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Posted: 08 December 2013 08:12 AM   [ Ignore ]   [ # 5 ]
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December 8, 2013

Hard WOD

Flex
2 min banded shoulder
1 min couch stretch
1 min hip distraction
2 min bottom of squat

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Kept very good form through the thrusters which is important to me

6 rounds 5 thrusters 4 power cleans

Cash out 3 power cleans
10 sdhp

2 sets of 10 strict pull ups

I’d like to try this WOD in the coming weeks with 105 lbs

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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: 08 December 2013 09:47 AM   [ Ignore ]   [ # 6 ]
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W/U

3x 50 single-unders, 25 double-unders
stretch
burgener
3x samson, squat, shoulder pass, sit-ups, back ext, pull-ups, dips

FRIDAY 131206

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

5

$O
HSPU work, headstand

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 08 December 2013 11:44 AM   [ Ignore ]   [ # 7 ]
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AMRAP 20mins
5 thrusters
7 HPC
10 SDHP

started with 30kg but had to drop down to 20kg as the sumo deadlifts were destroying me after 3
2 rounds.
2 rounds @ 30kg
8 rounds @ 20kg

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 08 December 2013 11:47 AM   [ Ignore ]   [ # 8 ]
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Rest day.

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

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Posted: 08 December 2013 01:14 PM   [ Ignore ]   [ # 9 ]
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SATURDAY 131207

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.
2:03,1:59,1:58,1:53

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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: 08 December 2013 03:08 PM   [ Ignore ]   [ # 10 ]
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Back after getting a hernia fixed. a couple weeks ago

w/u arm circles leg swings 30 jumping jacks, 1:00 jump rope

WOD specific w/u
3 rds
PC 5@15, 3@25, 2@35
4 burpees
4 pull-ups - this was the most interesting-  decided to do strict pull-ups with bands
8 squats

WOD: AMRAP 15—I started at squats
2 PC @80% modified to around 65%/35kg
4 burpee
8 strict pull-ps with bands
12 squats

5 rds 5 squats


After, my abs feel not completely happy

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 08 December 2013 03:20 PM   [ Ignore ]   [ # 11 ]
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Buy-In:
Arm Swings
Leg Swings
Triceps Smash
Shoulder Mob
Pausing Front Squats w/ men’s bar

Front Squat
135x3,145x3,155x3,165x3,175x3,185x3,195x3
205,215,225
155x3,165x3,165x3,175x3
115x5,115x5

Did 165x3 twice because I didn’t load the bar for 175. hmmm

Cash-out:
Ruck around the lake with the dogs

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
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: 08 December 2013 04:39 PM   [ Ignore ]   [ # 12 ]
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Push-ups, Squats

Complete as many rounds as possible in 15 10 minutes of:
20 Push-ups
50 Squats

incline pushups (#5 on Smith machine) so I could work continuously.
Squats broken in every round except first.
4 rounds

Deadlifts
5x5 135,145,155,165,175

Squats
5x5 155

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 08 December 2013 05:09 PM   [ Ignore ]   [ # 13 ]
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Deadlift
95 x 10
135 x 10
185 x 5
225 x 5
255 x 3
280 x 15

Bench press
45 x 10
95 x 10
135 x 5
155 x 3 *
165 x 1 *
175 x 1 *
185 x 1 *
2 x 165 x 5 *
165 x 5

*paused

Deadlifts felt great. Last set of bench press was 3 paused reps and 2 regular, was fighting to get em up.

In
500m C2 row

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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: 08 December 2013 05:27 PM   [ Ignore ]   [ # 14 ]
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Rest day. Put up Christmas tree with family.

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 08 December 2013 06:56 PM   [ Ignore ]   [ # 15 ]
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Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

10 Rounds + 5 Thrusters

Warmed up to Rx but knew couldn’t sustain it for 20 minutes, especially SDHP. Surprising effect was how tired my grip got, especially in later rounds.

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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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