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Wednesday, December 11th, 2013 - Coffey - RIP
Posted: 10 December 2013 05:27 PM   [ Ignore ]
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WEDNESDAY 131211

“Coffey”

For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Post time to comments.

P1310038_th.jpg

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

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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: 10 December 2013 07:08 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 95

*** This is 105 weighted squats!  That is a high volume.  Be very careful.

The Porch
For time:
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 25 reps
135 pound Bench press, 25 reps
Run 800 meters
135 pound Back squat, 15 reps
135 pound Bench press, 15 reps
Run 800 meters
1 Muscle-up

Women - 95

*** This is 75 weighted squats!  That is a high volume.  Be careful.

Pack
For time:
For time:
Run 800 meters
95 pound Back squat, 35 reps
95 pound Bench press, 35 reps
Run 800 meters
95 pound Back squat, 25 reps
95 pound Bench press, 25 reps
Run 800 meters
95 pound Back squat, 15 reps
95 pound Bench press, 15 reps
Run 800 meters
1 Muscle-up or 5 progressions

Women - 65

*** This is 75 weighted squats!  That is a high volume.  Be careful. 

Puppies
For time:
Run 200-400 meters
10-45 pound Back squat, 15-25 reps
10-45 pound Bench press, 15-25 reps
Run 200-400 meters
10-45 pound Back squat, 10-20 reps
10-45 pound Bench press, 10-20 reps
Run 400 meters
10-45 pound Back squat, 5-15 reps
10-45 pound Bench press, 5-15 reps
Run 400 meters
1 Muscle-up or 5 progressions

*** This is between 30 and 60 weighted squats!  That is a high volume.  Be very careful especially if you are new.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 11 December 2013 12:03 AM   [ Ignore ]   [ # 2 ]
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10/12/13

WU

Shoulder and hip mobility
40 Deficit Ring Push Ups,  Progression
40 Pistols Alternate legs
40 Strict Toes to Bars, (20 Strict, 20 Kipping)


WOD

Complete as many rounds as possible in five minutes of:
90Kg Deadlift, 3 reps
40Kg Push press, 7 reps

6 Rds and 2 Push Press

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 11 December 2013 02:10 AM   [ Ignore ]   [ # 3 ]
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not much time tonight

Warm up: 500m row

Strength:
Front squat kg: 10x40, 5x60, 5x80
Back squat 15x70kg

Metcon <10:
50 L pull ups
Time: 8:18

8, 7 then mostly sets of 4, alternating over/under grip each set

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M/47/80kg

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Posted: 11 December 2013 04:27 AM   [ Ignore ]   [ # 4 ]
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Dec 11 2013

Flexibility
4 rds
1 min foam roll
1 min bottom of squat
1 min couch stretch

Pack scaling
For time:
Run 800 meters
95 pound Back squat, 35 reps
95 pound Bench press, 35 reps
Run 800 meters
95 pound Back squat, 25 reps
95 pound Bench press, 25 reps
Run 800 meters
95 pound Back squat, 15 reps
95 pound Bench press, 15 reps
Run 800 meters
1 Muscle-up

Cash out 9 muscle up

Freezing again.  Really had the fire going to stay warm between sets

26:48

Pack scaling was the best choice. All BP sets were broken into 15 or 10s

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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: 11 December 2013 04:34 AM   [ Ignore ]   [ # 5 ]
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8º this morning. Stayed inside.
Puppies
For time:
Run 200-400 meters, subbed row 400m
10-45 pound Back squat, 15-25 reps, 25 reps
10-45 pound Bench press, 15-25 reps, 25 reps
Run 200-400 meters, subbed row 400m
10-45 pound Back squat, 10-20 reps, 20 reps
10-45 pound Bench press, 10-20 reps, 20 reps
Run 400 meters, subbed row 400m
10-45 pound Back squat, 5-15 reps, 15 reps
10-45 pound Bench press, 5-15 reps, 15 reps
Run 400 meters, subbed row 400m
1 Muscle-up or 5 progressions, subbed 5 pullups and 5 45# weighted bench dips
18:34

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43/M/5’8”/155# (180# in early 2012)

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Posted: 11 December 2013 05:46 AM   [ Ignore ]   [ # 6 ]
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Rest Day.

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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: 11 December 2013 06:02 AM   [ Ignore ]   [ # 7 ]
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Warmup/Strength

Weighted lat pull downs & Squats

Pull downs:
15-15-10-10-8-5-5
+90-90-110-110-140-180-180 (held end of +180 sets as long as I could, 5-7 seconds)

Squats:
10-10-10-10-5-5-5
45-95-135-155-185-205-205

ITF WOD:
8 minute AMRAP
1 Thruster
1 Burpee
2 Thrusters
2 Burpees…
*Add one Thruster and Burpee each round

8 rounds + 4 thrusters @ 75lb = 76 total reps

$O: db rows, cable rows, and shrugs

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Cam

M/28/5’-11”/175 lb
PR’s: Deadlift-365(3/7/14), Squat-305(3/25/14), Bench-230(11/15/13), Clean-205(12/3/13)

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Posted: 11 December 2013 06:28 AM   [ Ignore ]   [ # 8 ]
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shoulder press, c&j & med ball squat/kb clean/pull up

Shoulder press: 5x3@70%
warm: 45-55
work: 65#

EMOTM 5 min
2 clean & jerk @ 90% - 90#
warm: 65-75-85

3x
20 med ball squats - 20#
10 kb cleans - 35#
5 pull ups

6:29

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 11 December 2013 06:48 AM   [ Ignore ]   [ # 9 ]
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Wednesday 131211 5:00 am - 55 degrees in garage - had long pants and long sleeve shirt during warm up.  I guess I shouldn’t complain, some of you guys are hardcore (JohnStJohn) out in the freezing weather!

WU: 3 round of: Samson stretch, 5 should dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.

WOD:
FROM
Sunday 131208
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 completed at 19:00 minutes even, too gassed to continue after that. 

WOW, that was a lung burner for me.
All sets were unbroken. But probably started off too fast in the first couple of rounds.  After 4th round started to take breaks between sets, there at last couple of rounds rests got longer and longer.
Spent the next 5 minutes laying on floor trying to stabilize breathing. 

No time for SWOD today, had to get ready for work. 
Have a great day everyone !

RIP Corporal Coffey!

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M/45/6’2”/200#
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: 11 December 2013 07:45 AM   [ Ignore ]   [ # 10 ]
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@No Coast

NCCT 3.3

Warm-up
1,000m Row
Group Stretch

Strength
Squat, 5/3/1+
45x2x8, 95x8, 140x5, 175x5, 210x3
260x5, 295x3, 330x4
All of this felt heavy today. Left IT was very tight going in and did not loosen up much.

Metcon
7-5-3
MU
OHS, 155#
Rope Climb
Time: 15:49
Umm…that sucked. Not much of a gasser, felt more like a heavy weight bout where they trade blows, except, I was on the receiving end of each blow.  Haha.  Too much time wasted starting at rings and rope.  All OHS UB…the lone high point of that workout.

Then,
2x Shoulder Stability Series

Skills
Every 0:30 for 5:00
9 Pistol Progressions (18” box)

Then,
Every 0:30 for 5:00
2 MU (used low rings but got full extension at bottom of each rep, all singles, missed #2 in interval 8)

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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: 11 December 2013 08:00 AM   [ Ignore ]   [ # 11 ]
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Morning all,Deadlifts week 11, man its tough getting going in this cold weather.18 degrees this morning.Luckily I remembered to turn on the heater in the Gym last night. I put the deadlift bar on top of the blocks with plates and positioned the space heater under the bar. I figured it would be nice and toasty for pulls. Wife lifted 1st and said it was like a hot potato, oops. worked last time anyways.

Deadlifts week 11 lifting off of 2” blocks. 4” last week.
132 x 5
176 x 3
220 x 3
264 x 3
308 x 2
352 x 1 with belt        
396 x 1
429 x 1
451 x 1   http://vimeo.com/81621670
473 x 1 fail. moved it 3”  I believe in thanking God for failures as well as successes.One leads to the other in my book
473 x 1 fail bent the bar a little. No heart
440 x 1 wanted reps but my focus was gone.

Oh well, not every day can be a stellar day. In hind sight,Dropping the block height 2” was a huge difference. I was happy with 451 given the change up.

Glad that there is 1 week left. I’m happy that I have made the gains I have since I’m 56 year old geezer for one and I haven’t trained like this since the 90s.Its nice to feel strong again.
The hardest thing is motivation since I’m not prepping for a meet presently.When you are pulling at 95 to 105 % of 1 RM it gets old quickly at least for me.12 weeks is a long period for me since I preffered 8 weeks to peak. That and My focus was on training other lifters do these lifts so I didn’t hit near as many cycles as the others did,So I didn’t compete alot. with the exception of Bench press competitions.  Well enough excuse making . Have a Great day all.


Wife worked up to 220 x 5 x 2, She said shoulder is feeling good.Onward and upward we go.  http://vimeo.com/78195060 since my Deadlift was off today Heres the wife doing a proper form sumo style lift back in 1996 at Venice beach. Yes and she was always Drug free, So you guys and gals can hit the big weights if you choose to.It does require patience though.

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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: 11 December 2013 08:10 AM   [ Ignore ]   [ # 12 ]
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David J H - 11 December 2013 06:48 AM

Wednesday 131211 5:00 am - 55 degrees in garage - had long pants and long sleeve shirt during warm up.  I guess I shouldn’t complain, some of you guys are hardcore (JohnStJohn) out in the freezing weather!

WU: 3 round of: Samson stretch, 5 should dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.

WOD:
FROM
Sunday 131208
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 completed at 19:00 minutes even, too gassed to continue after that. 

WOW, that was a lung burner for me.
All sets were unbroken. But probably started off too fast in the first couple of rounds.  After 4th round started to take breaks between sets, there at last couple of rounds rests got longer and longer.
Spent the next 5 minutes laying on floor trying to stabilize breathing. 

No time for SWOD today, had to get ready for work. 
Have a great day everyone !

RIP Corporal Coffey!

Good to see you back David. Good little lung burner you did there.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: 11 December 2013 08:19 AM   [ Ignore ]   [ # 13 ]
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131211 Deadlift
Warm up:

5 min DROMs

Strength:
Deadlift 3RM
#240

Metcon:
4 rounds for time:
25 Wall ball #20
10 Power Snatch #75
Rest 1 min after each round
Time: 14:55

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 11 December 2013 08:30 AM   [ Ignore ]   [ # 14 ]
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131211
WU
DL
Warm up set set of three at 165
CFSB week 3

WOD
5RFT
7 pull-ups
4burpees
200m run

10:35

Very hard in the cold!

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Posted: 11 December 2013 08:36 AM   [ Ignore ]   [ # 15 ]
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Run 5k: 29:33 (9:32 / mile)

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