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Monday, December 9th, 2013 - Rest Day
Posted: 09 December 2013 09:12 AM   [ Ignore ]   [ # 16 ]
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Lynne

Before: Airdyne, Samson stretch, spiderman stretch

Alternating bench and Pendlay rows:
Bench: 45x5, 135x5, 155x3, 175x2
Rows: 4x135x5

Lynne:
Five rounds of max reps bodyweight bench and pullups, untimed
Did 195 bench (which is a little light at the moment)
Bench: 6-4-4-4-5
Pullups: 27-15-17-16-12

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 09 December 2013 09:17 AM   [ Ignore ]   [ # 17 ]
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Jeesh - 09 December 2013 09:12 AM

Lynne

Before: Airdyne, Samson stretch, spiderman stretch

Alternating bench and Pendlay rows:
Bench: 45x5, 135x5, 155x3, 175x2
Rows: 4x135x5

Lynne:
Five rounds of max reps bodyweight bench and pullups, untimed
Did 195 bench (which is a little light at the moment)
Bench: 6-4-4-4-5
Pullups: 27-15-17-16-12

Good Job Jeesh

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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: 09 December 2013 09:37 AM   [ Ignore ]   [ # 18 ]
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Aaron_CO - 09 December 2013 08:20 AM

@No Coast

NCCT 3.1

Warm-up
500m Row
Group Stretch
Snatch Technique Drills

Strength Part 1
DL, 5/3/1+
135x8, 165x5, 205x5, 245x3
305x5, 350x3, 390x6

Metcon
5x
5 Power Snatch, 135#
15 WB, 20#
Time: 6:37
Ugh! Legs were screaming! PS was 5, 2/singles, 3x singles. WB was 2xUB, 12/3, 5/10, UB.

Skill
20:00 EMOM, alternate between:
10 Pistol Progression (18” box target)
20 UB DU

Strength Part 2
1RM Front Squat
*Did not complete.

Good work on deadlifts Aaron 390 x 6 well done, I still want to see footage of that 230 x 1 Snatch.I hope one of these days your going to Video that.I love seeing people make Progress on my favorite Olympic lift.

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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: 09 December 2013 10:13 AM   [ Ignore ]   [ # 19 ]
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WU - foam roll; stretch; 25 SDHP 35lbs KB; 8 air squats; 8 overhead press

SWOD: Back Squat
135lbs x 10; 225lbs x 5; 275lbs x 5; 305lbs x 5; 305lbs x 5; 305lbs x 5
225lbs x 12

Press
45lbs x 10; 75lbs x 8; 95lbs x 5; 115lbs x 5; 135lbs x 3;
145lbs x 5; 145lbs x 5; 145lbs x 5 (last 2 reps of last set were push press)
95lbs x 15

Metcon tonight…..

Strength II: Romanian Deadlift 5x5
135lbs; 155lbs; 185lbs; 205lbs; 205lbs

5 Rounds For Time:
3 Deadlifts at 295lbs
5 Dead Hang Pullups

Time - 2:49

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 December 2013 10:28 AM   [ Ignore ]   [ # 20 ]
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Murph99 - 09 December 2013 10:13 AM

WU - foam roll; stretch; 25 SDHP 35lbs KB; 8 air squats; 8 overhead press

SWOD: Back Squat
135lbs x 10; 225lbs x 5; 275lbs x 5; 305lbs x 5; 305lbs x 5; 305lbs x 5
225lbs x 12

Press
45lbs x 10; 75lbs x 8; 95lbs x 5; 115lbs x 5; 135lbs x 3;
145lbs x 5; 145lbs x 5; 145lbs x 5 (last 2 reps of last set were push press)
95lbs x 15

Metcon tonight…..

Good job Chris.

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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: 09 December 2013 10:33 AM   [ Ignore ]   [ # 21 ]
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OPG57 - 09 December 2013 10:28 AM
Murph99 - 09 December 2013 10:13 AM

WU - foam roll; stretch; 25 SDHP 35lbs KB; 8 air squats; 8 overhead press

SWOD: Back Squat
135lbs x 10; 225lbs x 5; 275lbs x 5; 305lbs x 5; 305lbs x 5; 305lbs x 5
225lbs x 12

Press
45lbs x 10; 75lbs x 8; 95lbs x 5; 115lbs x 5; 135lbs x 3;
145lbs x 5; 145lbs x 5; 145lbs x 5 (last 2 reps of last set were push press)
95lbs x 15

Metcon tonight…..

Good job Chris.

Thanks; squat felt like a real struggle today….yuk; good bench numbers on your end!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 December 2013 10:48 AM   [ Ignore ]   [ # 22 ]
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OPG57 - 09 December 2013 09:17 AM
Jeesh - 09 December 2013 09:12 AM

Lynne

Before: Airdyne, Samson stretch, spiderman stretch

Alternating bench and Pendlay rows:
Bench: 45x5, 135x5, 155x3, 175x2
Rows: 4x135x5

Lynne:
Five rounds of max reps bodyweight bench and pullups, untimed
Did 195 bench (which is a little light at the moment)
Bench: 6-4-4-4-5
Pullups: 27-15-17-16-12

Good Job Jeesh

Thank you sir. Closest I’ve ever done that one to Rx’d. Got a nice endorphin buzz going. Haven’t benched in months. I’d be happy if I could squat your bench.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 09 December 2013 11:16 AM   [ Ignore ]   [ # 23 ]
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Push-ups, air squats

Warmup
Mobility drills
Running drills

Skill
Push-ups
Air squats

Metcon
AMRAP 15 minutes
20 push-ups
50 air squats

Result: 3 + 43

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 09 December 2013 11:21 AM   [ Ignore ]   [ # 24 ]
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W/U

5:00 jumping rope
stretch
burgener
3x Samson, squats, shoulder pass, sit-ups, back ext, pull-ups, dips

SATURDAY 131207

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

1:53.19
1:58.58
2:00.06
2:03.51

$O
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 09 December 2013 11:55 AM   [ Ignore ]   [ # 25 ]
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Jeesh - 09 December 2013 10:48 AM
OPG57 - 09 December 2013 09:17 AM
Jeesh - 09 December 2013 09:12 AM

Lynne

Before: Airdyne, Samson stretch, spiderman stretch

Alternating bench and Pendlay rows:
Bench: 45x5, 135x5, 155x3, 175x2
Rows: 4x135x5

Lynne:
Five rounds of max reps bodyweight bench and pullups, untimed
Did 195 bench (which is a little light at the moment)
Bench: 6-4-4-4-5
Pullups: 27-15-17-16-12

Good Job Jeesh

Thank you sir. Closest I’ve ever done that one to Rx’d. Got a nice endorphin buzz going. Haven’t benched in months. I’d be happy if I could squat your bench.

Well done and Thanks

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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: 09 December 2013 12:27 PM   [ Ignore ]   [ # 26 ]
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Gymnastic WU 1

Squat 280lbs x3
135x5, 185x5, 225x5, 255x3
275x3, 280x3, 280x3

AMRAP in 10 minutes of:
85lb thruster x5
85lb Hang Power clean x7
Sumo Deadlift high pull x10

5 rounds.

Flase grip from bar hangs, 3x5 seconds.

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M/34/5’ 10”/182#

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Posted: 09 December 2013 12:28 PM   [ Ignore ]   [ # 27 ]
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Thruster, HPC, SDHP
Pack:
Complete as many rounds as possible 20 minutes of:
6570 pound Thruster, 5 reps
6570 pound Hang Powercleans, 7 reps
6570 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5 Thrusters + 7 HPC + 6SDHP

Felt pretty strong.  Thrusters form is still a little off.  I tend to rise on the balls of my feet in the squat.  But, this is getting exciting.  3 mile run tonight as I taper for my first marathon this Sunday.

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

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Posted: 09 December 2013 12:33 PM   [ Ignore ]   [ # 28 ]
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Made up yesterday’s WOD today. Results posted in yesterday’s thread.

@OPG and Mrs. OPG, good work as usual.
Your wife is a rockstar!!

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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: 09 December 2013 01:03 PM   [ Ignore ]   [ # 29 ]
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Strength: Deadlift
290x3(0)... 285x2
No high rep due to WOD.

WOD: FRIDAY 131206

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

5 rounds 3 deadlifts

Due to todays WOD I decided to do deadlifts today and squats tomorrow, instead of the scheduled squats for today.  Back strength just wasn’t there for some reason, wasn’t able to maintain correct form on the strength portion.

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

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Posted: 09 December 2013 01:27 PM   [ Ignore ]   [ # 30 ]
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131207

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

Post times to comments.

On crappy bad calibration gym rower, times: 2:06, 2:10, 2:10, 2:08

(450mr)

Preceeded with Back Squats:

185x5
205x5
225x5
155x15

Warm up sets at 135 and 155.

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M 52/5’10”/180

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