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Thursday, December 12th, 2013 - Push Jerk
Posted: 11 December 2013 05:29 PM   [ Ignore ]
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THURSDAY 131212

Push Jerk 1-1-1-1-1-1-1 reps

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Compare to 100110.

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: 11 December 2013 05:37 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 09 January 2010 06:50 PM

Today everyone is a Big Dawg.  Here is a vid that shows the difference between the press, push press, and push jerk.
http://media.crossfit.com/cf-video/SPPPPJ155.wmv

If you are unfamiliar with the push jerk start slow and light work on your technique.

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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: 12 December 2013 12:09 AM   [ Ignore ]   [ # 2 ]
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The 12 Days Of LBEB
A different lift every day for 12 days, aiming for PRs 12 days in a row.

Yesterday
Day 1- Shoulder Press
35kg PR

Today
Day 2- Back Squat
90kg PR

.5kg PR on Shoulder Press, 5kg PR on Back Squat

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 12 December 2013 02:51 AM   [ Ignore ]   [ # 3 ]
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Push Jerk 1-1-1-1-1-1-1
20kg
40kg
50kg
60kg
70kg F
70kg F
60kg x 3
70kg F

failing on getting the bar from floor into rack position not the actual jerk.
I have been good this year so maybe Santa will bring me a power rack for Christmas. Or atleast some 2.5kg bumpers.

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M37/ 6’2/ 98kgs
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If you’re going through hell, keep going.
Winston Churchill

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Posted: 12 December 2013 03:07 AM   [ Ignore ]   [ # 4 ]
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11/12/13

WU Shoulder and hip mobility,

Skill Work, Snatch

WOD

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

Times- 1’50”-1’52”- 1’54”-1’53”

16’42” in total.

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 12 December 2013 03:33 AM   [ Ignore ]   [ # 5 ]
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131212 THURSDAY

WU:
3x10:
sit-ups
dips
beginner pull-ups
hip raises

WOD (WEDNESDAY 131211)
“Coffey”
Puppies
For time:
Nordic Track Ski 200 meters
45 pound Back squat, 15 reps
50 pound Bench press, 15 reps
Nordic Track Ski 200 meters
45 pound Back squat, 10 reps
50 pound Bench press, 10 reps
Nordic Track Ski 200 meters
45 pound Back squat, 5 reps
50 pound Bench press, 5 reps
Nordic Track Ski 200 meters
5 toe pull-ups/5 dips

9:14:31

CD: stances, hold 60 seconds each.

Comments: Pressed for time this morning,  so I did a fast, intense, WOD, with no breaks between stations.  Feel like I could have gone longer on the skiing and heavier on the weight.

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CFBD: 10/01/2013

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

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Posted: 12 December 2013 04:42 AM   [ Ignore ]   [ # 6 ]
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Morning all, Its a lovely 23 degrees this morning.I think I will do the stay warm WOD.  Actually I think a little rowing is in order. Connie seemed dejectected since I only spent a couple minutes with her last week. For the newer members, Connie is my C2 Rower, I was passionate about rowing 2 years ago to the point of a love affair. Connie became the other Woman,Connie still doesn’t like my Wife   :^) .Have a great day all.

I recall now why I haven’t been on Connie in so long. I finally have sensation back in my Butt after that Evil WOD Row a lot.( 130724)7/24/13 .  21,097 meters of fun.There were only 3 of us crazy enough to try it.usafnomad aka ultra bunny as I used to call him 2 years ago( Think Energizer Bunny), Glorybelle and myself.Nomad did it that day time 1:31.16 Glorybell followed up with 2:05:00 Thats one tough lady to hang in there that long. I did it on 8/2/13   time 1:29:10.4 I guess thats why I haven’t wanted to spend time with Connie . Familiarity breeds contempt as the old saying goes :^)

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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: 12 December 2013 05:31 AM   [ Ignore ]   [ # 7 ]
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OPG57 - 12 December 2013 04:42 AM

Morning all, Its a lovely 23 degrees this morning.

It’s +1 here right now.  Warmed up quite a bit once the sun came up.  Might make it up to +5 by noon.

That’s Farenheit not Celsius you need to be measurement bilingual around here.

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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: 12 December 2013 05:42 AM   [ Ignore ]   [ # 8 ]
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Andrew G - 12 December 2013 05:31 AM
OPG57 - 12 December 2013 04:42 AM

Morning all, Its a lovely 23 degrees this morning.

It’s +1 here right now.  Warmed up quite a bit once the sun came up.  Might make it up to +5 by noon.

That’s Farenheit not Celsius you need to be measurement bilingual around here.

Bragging or complaining ? :^)  Go split some wood for the fire. It will be a good WOD to warm you up. ;^)

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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: 12 December 2013 05:49 AM   [ Ignore ]   [ # 9 ]
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131211

“Coffey”

Packish +

For time:
Run 800 meters
95 pound Back squat, 50 reps
95 pound Bench press, 50 reps
Run 800 meters
95 pound Back squat, 35 reps
95 pound Bench press, 35 reps
Run 800 meters
95 pound Back squat, 20 reps
95 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up 5 strict pullups, 5 strict dips

Post time to comments.

Lost time - someone reset.

Misread scaling - reduced the weight but still did the 50-35-20 rep sequence.  Runs inside on dreadmill.  When I came back to dreadmill to start second round, someone had shut it off, which meant I lost my time.  Second round took about 9 minutes. After 3rd round when I returned to run the last 800 - shut off again!  So no idea what my total time was - in the vicinity of 30 minutes I’d guess.

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Posted: 12 December 2013 05:50 AM   [ Ignore ]   [ # 10 ]
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WU - stretch, foam roll, light squats

SWOD: Squat
95lb back squat x 10/ 95lb front squat x 5
115lb back squat x 10/ 115lb front squat x 5
135lb back squat x 10/ 135lb front squat x 5

Front Squat:
185lbs x 5; 205lbs x 5; 225lbs x 5; 245lbs x 5; 255lbs x 3; 255lbs x 3; 255lbs x 3 (PR)
135lbs x 12

Bench Press:
95lbs x 10; 135lbs x 10; 155lbs x 6; 185lbs x 5; 215lbs x 5; 215lbs x 4; 225lbs x 3; 205lbs x 5
135lbs x 12

Tough one today; fighting a cold.

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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: 12 December 2013 05:55 AM   [ Ignore ]   [ # 11 ]
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Murph99 - 12 December 2013 05:50 AM

WU - stretch, foam roll, light squats

SWOD: Squat
95lb back squat x 10/ 95lb front squat x 5
115lb back squat x 10/ 115lb front squat x 5
135lb back squat x 10/ 135lb front squat x 5

Front Squat:
185lbs x 5; 205lbs x 5; 225lbs x 5; 245lbs x 5; 255lbs x 3; 255lbs x 3; 255lbs x 3 (PR)
135lbs x 12

Bench Press:
95lbs x 10; 135lbs x 10; 155lbs x 6; 185lbs x 5; 215lbs x 5; 215lbs x 4; 225lbs x 3; 205lbs x 5
135lbs x 12

Tough one today; fighting a cold.

Good numbers Murph. Now go take care of that cold.

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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: 12 December 2013 06:03 AM   [ Ignore ]   [ # 12 ]
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Bragging or complaining ? :^)  Go split some wood for the fire. It will be a good WOD to warm you up. ;^)

Probably both at the same time.  I like it here….but it’s freakin cold.

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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: 12 December 2013 06:04 AM   [ Ignore ]   [ # 13 ]
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Murph is a beast, and it looks like he has a nice garage.

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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: 12 December 2013 06:23 AM   [ Ignore ]   [ # 14 ]
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loon - 12 December 2013 05:49 AM

131211

“Coffey”

Packish +

For time:
Run 800 meters
95 pound Back squat, 50 reps
95 pound Bench press, 50 reps
Run 800 meters
95 pound Back squat, 35 reps
95 pound Bench press, 35 reps
Run 800 meters
95 pound Back squat, 20 reps
95 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up 5 strict pullups, 5 strict dips

Post time to comments.

Lost time - someone reset.

Misread scaling - reduced the weight but still did the 50-35-20 rep sequence.  Runs inside on dreadmill.  When I came back to dreadmill to start second round, someone had shut it off, which meant I lost my time.  Second round took about 9 minutes. After 3rd round when I returned to run the last 800 - shut off again!  So no idea what my total time was - in the vicinity of 30 minutes I’d guess.

Good job loon, I like the” Dreadmill.” Clever ! Nice to know I’m not the only one to give nick names to the instruments of of our destruction.Uh! I mean good health.;^)

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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: 12 December 2013 06:27 AM   [ Ignore ]   [ # 15 ]
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Andrew G - 12 December 2013 06:04 AM

Murph is a beast, and it looks like he has a nice garage.

Yes he is. And the garage will be nicer when there’s no room for the car.:^)

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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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