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Tuesday, December 17, 2013 - Rest Day
Posted: 17 December 2013 01:29 PM   [ Ignore ]   [ # 16 ]
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Strength: Backsquat
5-3-3-1-1-1-1
45-95-145-195-265(pr)-275(f)-270(f)

Ending a cycle this week.  Will take next week off and then sort out if I will start another cycle of the same lifts, or change things up a little.

WOD: 131214

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

105-115-125-135-145-155(f)-155

Haven’t done 3s before, but this was an improvement from when we did 2s in February when I wasn’t able to get the second rep at 155.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 17 December 2013 02:10 PM   [ Ignore ]   [ # 17 ]
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4 rounds
15 handstand push-ups Cheaters of course
  5 deadlifts 225#
 
  6:25

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M / 59 6’0 205 CF BD 12/09

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Posted: 17 December 2013 02:51 PM   [ Ignore ]   [ # 18 ]
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w/u
500m row @ 18spm 2.31
3x
5 mountain climbers
5 upright rows
5 jumping jacks
10 inch worm with PU
10 StS hops 12”
20sec wall sit

WOD
5 RFT
15 wall ball 10’/14#
15 KBS 216kg
30 sec plank hold
16:25

$out
get around the block ASAP all left turns facing traffic
80 paces run 40 paces fast walk
18:37

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 17 December 2013 03:41 PM   [ Ignore ]   [ # 19 ]
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jchcrawk - 17 December 2013 01:29 PM

Strength: Backsquat
5-3-3-1-1-1-1
45-95-145-195-265(pr)-275(f)-270(f)

Ending a cycle this week.  Will take next week off and then sort out if I will start another cycle of the same lifts, or change things up a little.

WOD: 131214

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

105-115-125-135-145-155(f)-155

Haven’t done 3s before, but this was an improvement from when we did 2s in February when I wasn’t able to get the second rep at 155.

Good PR, You’ve come quite a ways from 145 bwt.. Why not take 2 weeks off. I can’t say it enough folks .You won’t lose your gains . My lifters never did. You let the body recover for a couple weeks. Drop the poundages back to 70%-80% of your 1 Rep Max depending on length of cycle 80% for 8 weeks 70% for 12 weeks. then you start over with a new goal of say 10 lbs increase on the bench and 20 on the Squat and deadlift since the leg and back are larger muscle groups and used far more frequently for heavy loads and endurance, Not the case with arms and chest.. Going non stop is a recipe for injury and even worse Burn out. I wish you luck on the journey jchcrawk. Remember Quality over quantity. There’s plenty of crappy lifters out there, try to be exceptional

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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: 17 December 2013 04:05 PM   [ Ignore ]   [ # 20 ]
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Tuesday 131217 5:00 am start -  garage temp 61 F

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.  (no dips - saved the triceps for the WOD).

Additional warm up set of:
Deadlifts
125 x 10   worked slowly on perfect form

WOD:
FROM MONDAY 131216
Pack
5 rounds
10 handstand push-ups ( bridged with feet on 30” plyobox).
5 deadlifts   195   pounds

Time =  6:55

Short rest, then:

SWOD: 
Deadlifts
235 x 5 , 235 x 5 , 235 x 5,
175 X 15

Need to work on true handstand push ups - my shoulder strength is not there yet.  I guess when I can crank them out on the box then I can try moving up to leaning against the wall.

I figured since deadlifts were part of the WOD, I would stick with them afterward to get the SWOD in.  I could have gone up in weight but I want to keep my form right. 

Usually I post earlier but I didn’t have time, busy day at work. 

Have a good night all.

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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: 17 December 2013 04:08 PM   [ Ignore ]   [ # 21 ]
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Murph99 - 17 December 2013 09:26 AM

WU - stretch; foam roll; 15 back extensions

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 3; 365lbs x 1; 385lbs x 1; 400lbs x 1 (PR); 380lbs x 2; 380lbs x 5 (PR)

WOD: As many rounds as possible in 8 minutes of:
Supine Ring Pull Ups - 10 reps
Ball Slams - 5 reps - did 10 reps since I used a 20lb ball (don’t have a 40)

5 rounds plus 10 ring pullups plus 2 ball slams

Way to go Murph ! 
I knew you would pull 400 before the end of the year !

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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: 17 December 2013 04:31 PM   [ Ignore ]   [ # 22 ]
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MONDAY 131216
Pack
5 rounds
10 12 handstand push-ups
5 deadlifts

Post load and time to comments.

12:40 @ 205

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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: 17 December 2013 04:56 PM   [ Ignore ]   [ # 23 ]
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David J H - 17 December 2013 04:05 PM

Tuesday 131217 5:00 am start -  garage temp 61 F

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.  (no dips - saved the triceps for the WOD).

Additional warm up set of:
Deadlifts
125 x 10   worked slowly on perfect form

WOD:
FROM MONDAY 131216
Pack
5 rounds
10 handstand push-ups ( bridged with feet on 30” plyobox).
5 deadlifts   195   pounds

Time =  6:55

Short rest, then:

SWOD: 
Deadlifts
235 x 5 , 235 x 5 , 235 x 5,
175 X 15

Need to work on true handstand push ups - my shoulder strength is not there yet.  I guess when I can crank them out on the box then I can try moving up to leaning against the wall.

I figured since deadlifts were part of the WOD, I would stick with them afterward to get the SWOD in.  I could have gone up in weight but I want to keep my form right. 

Usually I post earlier but I didn’t have time, busy day at work. 

Have a good night all.

Can’t go wrong with Deadlifts, Good work David

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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: 17 December 2013 05:01 PM   [ Ignore ]   [ # 24 ]
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W/U

3x 50 single-unders, 25 double-unders
stretch
burgener

131214

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

7 rounds + handstand hold

$O

headstand

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 17 December 2013 05:18 PM   [ Ignore ]   [ # 25 ]
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Run/deadlifts

7 rounds:

300m run @ 7:30 - 8:00 pace
10 deadlifts, 50# DBs
21:38

last time I did
300m run
7 deadlift, 50# DBs
22:30

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 17 December 2013 06:26 PM   [ Ignore ]   [ # 26 ]
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The Outlaw Way 131211:

3X1 (misread, ment to be triples) Hang Power Snatch @ 60kg – rest 90 sec.

3X2+2 Power Clean + Push Jerk @ 70kg – rest 90 sec.

a) 3X2/4 FS/BS @ 90kg - rest 60 sec.
b) 3X5 Strict HSPU + ME Kipping HSPU - 5+10, 5+9, 5+9 - rest 60 sec.

4X800m Run
Rest after rounds: 1 – 3:00, 2 – 2:00, 3 – 1:00
3:13, 3:18, 3:24, 3:31
Compare to 130206 best 800m was 3:22

Paleo day 19

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M 29 178cm 80kg

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Posted: 17 December 2013 07:10 PM   [ Ignore ]   [ # 27 ]
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am
EMOM
Even
12 Double unders
Odd
5 strict pull ups

Every 90 seconds
11 Thrusters, 105
11 Pull ups

only got 3 rounds

poor performance

pm
Anderson squat
155 x 3
175 x 3
195 x 3

20ea Backward barbell lunge
45/65/65

100 GHD sit ups
65 Bandy hamstrings

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 17 December 2013 07:32 PM   [ Ignore ]   [ # 28 ]
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B/I:
75 single-unders
cfwu
stretching
ankle & hip mobility

SWOD:
Front Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 75-85-95-105-115 lbs

WOD:
Hang Squat Clean:
7x3 @
65-75-85-95-105-95-95 lbs

C/O:
Run 400m (2:23)
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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Posted: 17 December 2013 07:32 PM   [ Ignore ]   [ # 29 ]
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Gymnastic WU:
4 rounds of:
  High kips x3
  Chest to bar x5
3 rounds of:
L-sit tuck x10 seconds
35lb KB swings x10

Press: 45x10, 65x5, 105x5, 135x1, 137.5x3, 137.5x3, 137.5x3
I’m pecking away with change plates to try to bust past a the usual sticking point.

Hang Power Clean: 95x5, 115x5, 125x5, 125x5
Something is missing from my power cleans, so I’m stepping back and working on my 2nd and 3rd pulls.

5 rounds for time of:
185lb deadlift x5
HSPU x5

3:58

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M/34/5’ 10”/182#

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Posted: 17 December 2013 08:04 PM   [ Ignore ]   [ # 30 ]
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Mike R. - 17 December 2013 07:32 PM

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

SWOD:
Front Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 75-85-95-105-115 lbs

WOD:
Hang Squat Clean:
7x3 @
65-75-85-95-105-95-95 lbs

C/O:
Run 400m (2:23)
stretching

Solid numbers Mike.

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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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