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Saturday, December 14th - Hang Squat Cleans
Posted: 14 December 2013 12:27 PM   [ Ignore ]   [ # 16 ]
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Had a couple days off due to some work travel.

Buy-In:
Arm Swings
Leg Swings
Elbow Circles
PVC round the world
Bottom of Squat
Air Squat 10

1 Clean + 2 Front Squats:
115,125,135,145,155,165,175,185,195F

Back continued to be ok, so I just kept going up.
Pulled 195 high enough but was too slow with the elbows and didn’t get it racked.

Still, that’s 70# more to the good on my clean.

Cash-out:
PT Exercises

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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: 14 December 2013 12:31 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 14 December 2013 11:42 AM
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.  :^)

Sorry.  Updated the setting.  It was supposed to be Unlisted, not Private.  Will get 230# on video next time.  I want to see it too. smile

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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 12:31 PM   [ Ignore ]   [ # 18 ]
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frosty996 - 14 December 2013 12:27 PM

Had a couple days off due to some work travel.

Buy-In:
Arm Swings
Leg Swings
Elbow Circles
PVC round the world
Bottom of Squat
Air Squat 10

1 Clean + 2 Front Squats:
115,125,135,145,155,165,175,185,195F

Back continued to be ok, so I just kept going up.
Pulled 195 high enough but was too slow with the elbows and didn’t get it racked.

Still, that’s 50# more to the good on my clean.

Cash-out:
PT Exercises

Getting your numbers back. Good deal. Onward and upward

 Signature 

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: 14 December 2013 12:37 PM   [ Ignore ]   [ # 19 ]
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Aaron_CO - 14 December 2013 12:31 PM
OPG57 - 14 December 2013 11:42 AM
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.  :^)

Sorry.  Updated the setting.  It was supposed to be Unlisted, not Private.  Will get 230# on video next time.  I want to see it too. smile

Well done! those were still borderline power snatches. Lots of energy there. Great Job!

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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: 14 December 2013 01:12 PM   [ Ignore ]   [ # 20 ]
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Did this WOD Friday but went on a road trip so posting today:

Strength:
Squat: 3x3, 155, 175, 205

WOD:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

I didn’t time the runs since my watch broke. My ankle started feeling pretty sore at round eight but I got through all ten rounds. The squats felt good, no issues with them. We went to Stuttgart yesterday and saw Holiday on Ice. If you even get the chance to go, it is worth it. This is coming from a guy who doesn’t care for ice skating at all. Good night and have a great weekend everyone.

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Posted: 14 December 2013 01:28 PM   [ Ignore ]   [ # 21 ]
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Spent all morning moving soil and laying turf so I skipped the WOD and just did some strength work:

Bench press kg: 20x20, 5x40, 5x60, 4x80 (fail on 5th)
13x65kg

Squat kg: 5x40, 5x60, 5x80, 5x95

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M/47/80kg

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Posted: 14 December 2013 02:08 PM   [ Ignore ]   [ # 22 ]
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WU
3x(Samson stretch, 10 OHS, 16 GHDSU, 12 GHDBE)

Deadlifts
135x5, 205x3

WOD - 131206
Pack:
Complete as many rounds as possible in five minutes of:
205 pound Deadlift, 3 reps
85-95 pound Push press, 7 reps (subbed 30# DBs)

7 rounds + 3 DL

$O: 100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 14 December 2013 02:15 PM   [ Ignore ]   [ # 23 ]
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Hang squat clean 3-3-3-3-3-3-3 reps
80-90-100-110-115-125-135(F)

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M / 56 / 5’ 7” / 180 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 14 December 2013 03:26 PM   [ Ignore ]   [ # 24 ]
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AtomicDawg - 14 December 2013 12:21 PM

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.

Good Job AtomicDawg

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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: 14 December 2013 03:33 PM   [ Ignore ]   [ # 25 ]
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dtoro - 14 December 2013 01:12 PM

Did this WOD Friday but went on a road trip so posting today:

Strength:
Squat: 3x3, 155, 175, 205

WOD:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

I didn’t time the runs since my watch broke. My ankle started feeling pretty sore at round eight but I got through all ten rounds. The squats felt good, no issues with them. We went to Stuttgart yesterday and saw Holiday on Ice. If you even get the chance to go, it is worth it. This is coming from a guy who doesn’t care for ice skating at all. Good night and have a great weekend everyone.

Good Job Dtoro. I was an Air Force Brat when living in Wiesbaden for 3 years. Loved living on the Economy in a little town of Martinstahl.That was 70-73. Did 2 enlistments myself74-83.I hope you’re enjoying the country. I loved the Bier personally ;^). Take care.OPG.

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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: 14 December 2013 05:59 PM   [ Ignore ]   [ # 26 ]
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131211

Coffey- RIP

Puppies
For time:
Run 200-400 meters - all runs 400m
10-45 pound Back squat, 15-25 reps - all 45#; was gonna go for 25-15-10, but squats too stiff and arms sore - 15
10-45 pound Bench press, 15-25 reps-15
Run 200-400 meters
10-45 pound Back squat, 10-20 reps-10
10-45 pound Bench press, 10-20 reps-10
Run 400 meters
10-45 pound Back squat, 5-15 reps-5
10-45 pound Bench press, 5-15 reps-5
Run 400 meters
1 Muscle-up or 5 progressions-5 prog.s, from kneeling


33:49

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 14 December 2013 06:19 PM   [ Ignore ]   [ # 27 ]
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Saturday.

Technique Wod
Focusing on proper squat form (I went until my butt touched a box below parallel) with lighter weights

16 min EMOM
3 HBBS to a box
3 chin ups

135# first 5 min
155# 5-12 min
185# to finish

Form not weight was focus

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M/25/5’11”/200

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Posted: 14 December 2013 06:30 PM   [ Ignore ]   [ # 28 ]
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OPG57 - 14 December 2013 12:31 PM

Getting your numbers back. Good deal. Onward and upward

Slowly but surely wins this race, I think!

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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.

Profile
 
 
Posted: 14 December 2013 06:44 PM   [ Ignore ]   [ # 29 ]
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frosty996 - 14 December 2013 06:30 PM
OPG57 - 14 December 2013 12:31 PM

Getting your numbers back. Good deal. Onward and upward

Slowly but surely wins this race, I think!

It Does.And you have come back a long way.Almost there.

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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: 14 December 2013 06:54 PM   [ Ignore ]   [ # 30 ]
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Shovelled snow for 2 hours this morning.

B/I:
50 single-unders
cfwu
stretching
ankle, hip, & shoulder mobility

WOD:
scaled “Coffey”
For time:
Run 200 meters
25 Back squats @ 45 lbs
25 Bench presses @ 45 lbs
Run 200 meters
20 Back squats @ 45 lbs
20 Bench presses @ 45 lbs
Run 400 meters
15 Back squats @ 45 lbs
15 Bench presses @ 45 lbs
Run 400 meters
5 supersets of 3 dips & 3 pull-ups
Time: 18:30

C/O:
stretching

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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