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Monday, December 16th, 2013 - HSPU, Deadlifts
Posted: 16 December 2013 04:49 PM   [ Ignore ]   [ # 31 ]
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131213 Hang squat clean 3-3-3-3-3-3-3 reps

45
65
75
70
70
70
70#

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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: 16 December 2013 05:01 PM   [ Ignore ]   [ # 32 ]
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2013-12-15
Unexpected Rest Day

2013-12-16

Run 2.0 mi.  16:01 min.

XFit - would’ve been a good work out, but dead lifts tomorrow.

LBEB - 12 Days of Christmas (Day 4)
  Bench Press
  2-2-2-2-1-1-1-1-1
  45-60-75-90-105-120-135-145(old PR)-150(PR)-155(PR)

  Awesome, have never benched my own weight before.
  Tomorrow: Dead Lifts

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 16 December 2013 05:30 PM   [ Ignore ]   [ # 33 ]
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Lost Dog - 16 December 2013 05:01 PM

2013-12-15
Unexpected Rest Day

2013-12-16

Run 2.0 mi.  16:01 min.

XFit - would’ve been a good work out, but dead lifts tomorrow.

LBEB - 12 Days of Christmas (Day 4)
  Bench Press
  2-2-2-2-1-1-1-1-1
  45-60-75-90-105-120-135-145(old PR)-150(PR)-155(PR)

  Awesome, have never benched my own weight before.
  Tomorrow: Dead Lifts

Good job Lost dog. Watch out, Bench press   can become addictive ;^)

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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: 16 December 2013 05:31 PM   [ Ignore ]   [ # 34 ]
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Dan Del Negro - 16 December 2013 04:49 PM

131213 Hang squat clean 3-3-3-3-3-3-3 reps

45
65
75
70
70
70
70#

Good work Dan

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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: 16 December 2013 05:34 PM   [ Ignore ]   [ # 35 ]
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L knee twingey from something on Sat.

warm up
MOBs

Lift
FS
[10@45;10@95 warm up]
Attempt 12x3reps @135; got 12x3 (~30sec b/w sets)
Debrief- Worked on UP speed.  Felt knee, but no pain.

5min rest, then…

WOD (from BrandX 12/16/13)
3rds for time of:
800m run (a there-and-back)
50 AbMat sit-ups (unanchored, butterfly)
25 t2b
TOTAL TIME=22:10 (7:20/7:13/7:37)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 16 December 2013 05:34 PM   [ Ignore ]   [ # 36 ]
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dannyrod - 16 December 2013 02:53 PM

Bench press
45 x 10
95 x 8
135 x 5
155 x 3
165 x 1
180 x 1
190 x 1
3 x 170 x 5 (first set paused)

Deadlift
95 x 10
135 x 10
185 x 5
225 x 3
255 x 3
275 x 2
305 x 1
325 x 1 (PR)
295 x 5
275 x 5

All unbelted. Had a couple lower back spasms on the heavy sets. Opted to do drop the weight and do one less set than the intended 3 x 295 x 5.

Lots of stretching for cash out.

Bench and Deadlift looked strong. Congrats on the PRs Danny.

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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: 16 December 2013 05:37 PM   [ Ignore ]   [ # 37 ]
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AntDawg - 16 December 2013 01:22 PM

Gymnastic WU:
4 rounds of:
kick up to handstand x3
ring push-up x5
Tripod/frog stand x10 seconds

3 rounds of:
55lb overhead squat x10
55lb sumo deadlift x10

SWOD: Squat
135x10, 185x5, 235x5, 275x3, 280x3, 285x3
225x10

5 rounds for time of:
65lb walking lunge x10
15ft rope climb x2

9:05

That Squat is coming along nicely AntDawg.

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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: 16 December 2013 06:32 PM   [ Ignore ]   [ # 38 ]
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Front Squats - kg: 60x3, 75x3, 80x3, 85x3, 90x3, 95 (210#)x3
Puppies WOD: 21-15-9 reps of Decline sit-ups, wall ball shots (10#) 7:42

I think any front squats I have ever done prior to tonight were not really front squats.  I was really trying to go down in the hole like I was getting a squat clean.  BIG difference.

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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: 16 December 2013 06:35 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 16 December 2013 05:37 PM
AntDawg - 16 December 2013 01:22 PM

Gymnastic WU:
4 rounds of:
kick up to handstand x3
ring push-up x5
Tripod/frog stand x10 seconds

3 rounds of:
55lb overhead squat x10
55lb sumo deadlift x10

SWOD: Squat
135x10, 185x5, 235x5, 275x3, 280x3, 285x3
225x10

5 rounds for time of:
65lb walking lunge x10
15ft rope climb x2

9:05

That Squat is coming along nicely AntDawg.

Thanks man!

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M/34/5’ 10”/182#

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Posted: 16 December 2013 06:54 PM   [ Ignore ]   [ # 40 ]
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WU
3x(Samson stretch, 10 OHS w/ PVC, 16 GHDSU, 12 GHDBE, 12 dips)

WOD - 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

11 rounds…

Nice WOD…I was smoked afterwards…

$O: 100 DUs…

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 16 December 2013 07:12 PM   [ Ignore ]   [ # 41 ]
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B/I:
75 single-unders
cfwu
stretching
ankle & shoulder mobility

SWOD:
Press:
1x10 @ 35 lbs
1x5 @ 45 lbs
5x3 @ 55-65-71-75-81 lbs

WOD:
Push Jerk:
7x1 @
65-75-85-95-105-115-125(PR) lbs

C/O:
Sots Press 2x5 @ 25 lbs
Bodyweight Inverted Rows 2x5
30 sec Plank Hold x2
stretching

All sets of presses and push jerks were from the floor. Last time I did push jerks in a wod was in September (I think), and I maxed out at 91 lbs. PR’d by 34 lbs. Not sure how much of that is strength increase, and how much is being more confident under the bar. Either way, I’m pretty happy with that.

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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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Posted: 16 December 2013 07:19 PM   [ Ignore ]   [ # 42 ]
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Dojo 60 minutes - Isolation/holds, drills, 23 push ups
Burpees x20 for 660 total
BAM!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 16 December 2013 07:53 PM   [ Ignore ]   [ # 43 ]
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Mike R. - 16 December 2013 07:12 PM

B/I:
75 single-unders
cfwu
stretching
ankle & shoulder mobility

SWOD:
Press:
1x10 @ 35 lbs
1x5 @ 45 lbs
5x3 @ 55-65-71-75-81 lbs

WOD:
Push Jerk:
7x1 @
65-75-85-95-105-115-125(PR) lbs

C/O:
Sots Press 2x5 @ 25 lbs
Bodyweight Inverted Rows 2x5
30 sec Plank Hold x2
stretching

All sets of presses and push jerks were from the floor. Last time I did push jerks in a wod was in September (I think), and I maxed out at 91 lbs. PR’d by 34 lbs. Not sure how much of that is strength increase, and how much is being more confident under the bar. Either way, I’m pretty happy with that.

That’s quite an improvement on the push jerk Mike. well done.

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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: 16 December 2013 08:01 PM   [ Ignore ]   [ # 44 ]
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KB clean and jerks, MUs

CFWU 1 round of 15

Pack(ish)
Five rounds for time of:
10 Kettlebell clean and jerks, 1 pood each 115#
3 Muscle-ups (progressions - jumping)

32:25

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M/44/5’11”/195

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Posted: 16 December 2013 09:21 PM   [ Ignore ]   [ # 45 ]
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The Outlaw Way WOD 131210:

3X1 Clean & Jerk @ 85kg – rest 1:30-2:00

a) 3X3 Clean First Pulls (with 3 count pause at knee) @ 110kg, rest 90 sec.
b) 3X3 Behind Neck Push Press – 70kg, rest 90 sec.

12 minute AMRAP of:
50 Double Unders
20 TTB
10 Power Clean & Push Jerks 45kg

3 rounds & 37 DU’s

Paleo day 18

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M 29 178cm 80kg

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