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Saturday, December 14th - Hang Squat Cleans
Posted: 13 December 2013 05:48 PM   [ Ignore ]
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Hang squat clean 3-3-3-3-3-3-3 reps

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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: 13 December 2013 05:50 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs Pack and Puppies:
Everyone try this one today as Rx’d. If you have never done hang cleans before today you are a buttercup.

Buttercups:
Study the movie below:

http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv

Then get a piece of PVC and work the movment. The next time this comes up try the WOD as Rx’d.


Attempt to receive the bar in the exact position you would be in the bottom of your front squat.

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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: 13 December 2013 07:11 PM   [ Ignore ]   [ # 2 ]
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Garddawg - 13 December 2013 05:48 PM

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 080308.

Sorry, at the beach wrangling kids and watching Santa paddle in on a surf ski.
https://www.facebook.com/photo.php?v=10202111003968711&l=1230535799923801875

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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.”
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Posted: 14 December 2013 07:14 AM   [ Ignore ]   [ # 3 ]
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131413 SATURDAY

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

WOD:
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments. (In pounds)

65-85-95-105-115x2 (F on 3)-110-120-130 (PR)-135 (F on 1)

CD: 50/arm reverse punches midsection using a medium therapy band for resistance.  200 meters NordicTrack.

Comments: Each completed rep was a CrossFit PR, as I have never done this with actual weight, that I recall. Not sure of the reason for the fail at 115, except my right wrist flexed. Did more sets than RXd trying to hit PR.

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

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 14 December 2013 08:06 AM   [ Ignore ]   [ # 4 ]
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Morning all, Squat day week 12, Thank you Lord!  I am happy to finish out this Cycle today and get back to some variety. It’s been interesting pushing my limits after so long of a hiatus from Heavy Squats and Deadlifts. I don’t Mind Bench so much because I excelled at that. The other ones . I can take them or leave them. Actually I have enjoyed feeling strong in my legs and back again. I even got rid of a case of middle aged No Butt ite us   in the process. ( lets get those smileys fixed please)  The wife and I are enjoying a leisure day by having Breakfast first instead of rushing out to the Gym before dawn.  I will report on squats later. Probably work up to a single of 380-391 today to finish up. Have a great day all.Enjoy the weekend.

Wifes Squat
67 x 5 bar weight.
78 x 5
89 x 5
111 x 5
133 x 5
155 x 1
177 x 1
199 x 1
210 x 5   No box. All were deep.  Great Job Wife!  Good to see Olypowergal hitting it again.  http://vimeo.com/81888880

Almost 10 Oclock here and still trying to self motivate. Not feeling it today but I need to try.

Well I finally hauled my fat lazy Body out to the Gym.
10 minutes Elliptical warmup. 2 miles @ 12.4 mph pace
Squats
88 x 5
132 x 5
176 x 3
220 x 2
264 x 2
308 x 1
330 x 1
358 x 1
380 x 1 http://vimeo.com/81958721

Man that was heavy today, Yuck! Not what I hoped for finishing the cycle with.  But I’m reminded of Lyrics in a Song that go ,And If you want to make God Laugh, Just tell him about your plans.  ;^)      I heard it from Ronnie Van Zandt of Lynyrd Skynyrd not Woody Allen.  Have a Great weekend all

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 14 December 2013 08:10 AM   [ Ignore ]   [ # 5 ]
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SheepDawg - 14 December 2013 07:14 AM

131413 SATURDAY

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

WOD:
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments. (In pounds)

65-85-95-105-115x2 (F on 3)-110-120-130 (PR)-135 (F on 1)

CD: 50/arm reverse punches midsection using a medium therapy band for resistance.  200 meters NordicTrack.

Comments: Each completed rep was a CrossFit PR, as I have never done this with actual weight, that I recall. Not sure of the reason for the fail at 115, except my right wrist flexed. Did more sets than RXd trying to hit PR.

Well done SheepDawg

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 14 December 2013 08:16 AM   [ Ignore ]   [ # 6 ]
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GHD Sit-ups, Legless rope climbs

CFWU 1 round of 15 w/out situps or pullups

Heavy Pups
3-5 rounds
10-20(GHD) sit-ups
3-6 beginner rope climbs (3 rope climbs once, 6 beginner climbs twice)

12:22

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M/43/5’11”/195

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Posted: 14 December 2013 08:55 AM   [ Ignore ]   [ # 7 ]
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GWOD 14/12/13

For REPS
PERFORM “Cindy” for 10 minutes:
5 Bar Pull Ups
10 Push Ups
15 Air Squats


9 rds, 2 Pull Ups

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 14 December 2013 09:41 AM   [ Ignore ]   [ # 8 ]
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THURSDAY 131212

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

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135,135,155,155,165,175(f),175(f)

I really thought I was gonna get 175 and should have. I feel like it more mental than physical. Never the less…

Then,
Hang squat clean 3-3-3-3-3-3-3 reps

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95,95,115,115,135,145,155

These felt good. I videoed my 145 set to make sure form held up. It helps when you know someone’s watching.

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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: 14 December 2013 10:12 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 14 December 2013 08:10 AM
SheepDawg - 14 December 2013 07:14 AM

131413 SATURDAY

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

WOD:
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments. (In pounds)

65-85-95-105-115x2 (F on 3)-110-120-130 (PR)-135 (F on 1)

CD: 50/arm reverse punches midsection using a medium therapy band for resistance.  200 meters NordicTrack.

Comments: Each completed rep was a CrossFit PR, as I have never done this with actual weight, that I recall. Not sure of the reason for the fail at 115, except my right wrist flexed. Did more sets than RXd trying to hit PR.

Well done SheepDawg

Thanks, OPG.  It just didn’t feel right to quit at 115…

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

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 14 December 2013 10:18 AM   [ Ignore ]   [ # 10 ]
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131213
Hang Squat Cleans 3-3-3-3-3-3-3

In: HB 3/1x3

95-105-115-125-135-145-155

Out: Run 800 meters

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You are not a beautiful or unique snowflake.

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Posted: 14 December 2013 11:25 AM   [ Ignore ]   [ # 11 ]
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@No Coast

NCCT 3.5

Warm-up
500m Row
Stretch
Burgener Warm-up x3

Snatch
75x3x5, 95x5x2, 115x3, 135x2, 155x2x1, 185x3x1, 205x5x1
Couple of videos from today’s session.  Third and fourth lifts at 205#. First time using the slow-mo feature on the 5s…it is pretty cool.
http://youtu.be/Ha2-jtE6_cM
http://youtu.be/tlPqqBxTZOs

Metcon
Filthy Fifty
50 Box Jump, 24”
50 Jumping Pull-up
50 KB Swing, 35# (last 20 at 44#)
50 Walking Lunge
50 Knees to Elbows
50 Push Press, 45#
50 Back Extension
50 Wall Ball, 20#
50 Burpee
50 Double-under
Time: 25:29 (4:43 PR)

Core
5x
0:10 L-Sit
10 Glute Ham Raise

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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: 14 December 2013 11:27 AM   [ Ignore ]   [ # 12 ]
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W/U

1K row
stretch
burgener
3x samson, squat, shoulder pass, good morning, sit-ups, pull-ups, dips

THURSDAY 131212

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

1 x 10 45#
1 x 5 65#

75/85/95/105/115/125(f)/95/95

5 x 5 45#

$O
hspu progressions, headstand

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 14 December 2013 11:39 AM   [ Ignore ]   [ # 13 ]
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Hang squat clean:

  3 @ 139 lbs. (1, 2, 3)
  3 @ 135 lbs.
  3 @ 137 lbs.
  3 @ 139 lbs.
  3 @ 141 lbs.
  3 @ 143 lbs.
  3 @ 145 lbs.

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http://sockmonkeyx.wordpress.com/about/

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Posted: 14 December 2013 11:42 AM   [ Ignore ]   [ # 14 ]
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Aaron_CO - 14 December 2013 11:25 AM

@No Coast

NCCT 3.5

Warm-up
500m Row
Stretch
Burgener Warm-up x3

Snatch
75x3x5, 95x5x2, 115x3, 135x2, 155x2x1, 185x3x1, 205x5x1
Couple of videos from today’s session.  Third and fourth lifts at 205#. First time using the slow-mo feature on the 5s…it is pretty cool.
http://youtu.be/Ha2-jtE6_cM
http://youtu.be/tlPqqBxTZOs

Metcon
Filthy Fifty
50 Box Jump, 24”
50 Jumping Pull-up
50 KB Swing, 35# (last 20 at 44#)
50 Walking Lunge
50 Knees to Elbows
50 Push Press, 45#
50 Back Extension
50 Wall Ball, 20#
50 Burpee
50 Double-under
Time: 25:29 (4:43 PR)

Core
5x
0:10 L-Sit
10 Glute Ham Raise

Nice sets Aaron So who’s allowed to watch your Video since its marked private? Would love to see it. Sorry you never videoed 230 snatch. That would have been a good one to see. I like watching people get better on that particular lift. Its by far the hardest of the two to master. Great PR On Filthy fifty Congrats. Some one needs to bottle you as an energy source.  :^)

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 14 December 2013 12:21 PM   [ Ignore ]   [ # 15 ]
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Hang squat clean 3-3-3-3-3-3-3 reps

105 - 110 - 115 - 125 - 130 - 135 - 140—> then did—> 145 - 150

My only previous HSC strength WOD was doing sets of 2, where I maxed out at 145, so this is a PR for me.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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