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Tuesday, December 17, 2013 - Rest Day
Posted: 17 December 2013 08:22 PM   [ Ignore ]   [ # 31 ]
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AntDawg - 17 December 2013 07:32 PM

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

Just a thought on the press AntDawg. Save the gymnast WU for later, You were wearing the shoulders and triceps out before you started presses ,Do only press related movement with very light weight working up to your big sets. change to singles or doubles for a different approach . Always go in as fresh as possible. I always minimize the reps when going heavy. If you want a lift to grow. Put it at the front of the line.Thats why I only do Elliptical before each lifting session . It gets fresh oxygenated Blood to all my muscle groups in the 10 minutes I do it. My legs, back and chest still feel fresh to start the workouts totally warmed up.  Good Luck 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: 18 December 2013 05:46 AM   [ Ignore ]   [ # 32 ]
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David J H - 17 December 2013 04:08 PM
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 !

Thanks! great time on the WOD and good sets of DL’s…

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Murph

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: 18 December 2013 11:10 AM   [ Ignore ]   [ # 33 ]
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eagr - 17 December 2013 01:02 PM

on holidays, so i have time to do this >>

wu: jog 0,5 mille

WOD:“Clovis” (PACK)

For time:
Run 4 miles
100 Burpee pull-ups

53:17

Tough little WOD eagr. Good Job. Anything with over 40 Burpees is off my plate. and after 4 mile run. Yikes!

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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: 18 December 2013 11:16 AM   [ Ignore ]   [ # 34 ]
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OPG57 - 17 December 2013 08:04 PM
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.

Thanks Guy.

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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: 18 December 2013 02:02 PM   [ Ignore ]   [ # 35 ]
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OPG57 - 17 December 2013 08:22 PM
AntDawg - 17 December 2013 07:32 PM

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

Just a thought on the press AntDawg. Save the gymnast WU for later, You were wearing the shoulders and triceps out before you started presses ,Do only press related movement with very light weight working up to your big sets. change to singles or doubles for a different approach . Always go in as fresh as possible. I always minimize the reps when going heavy. If you want a lift to grow. Put it at the front of the line.Thats why I only do Elliptical before each lifting session . It gets fresh oxygenated Blood to all my muscle groups in the 10 minutes I do it. My legs, back and chest still feel fresh to start the workouts totally warmed up.  Good Luck AntDawg

Thanks. I understand what you’re saying. I schedule my “pull” gymnastic warm up days on my push strength days. I’ve been playing it out on how my body feels that day. Sometimes I only do 2 sets of the WU, but it’s always kept pretty light. In fact, my pull days are band assisted to stay light. Since it’s dropped below zero here in Wisconsin a couple of times, and I workout in my non-heated garage, it truly is a “warm up”. I stay away from that muscular pump feeling during the WU, and stop if I feel it getting there.

I appreciate you looking out. The heavy singles will definitely come into play.

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M/34/5’ 10”/182#

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Posted: 18 December 2013 02:58 PM   [ Ignore ]   [ # 36 ]
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@BrandX with GD and Marco!!!

warm up
MOBs

Lift
SDL
[5@135;5@185;5@235;3@285 warm up]
Attempt 3x3reps @305; got 3x3
Debrief- Work on first pull lat engagement.

WOD (a Connor special)
4rds for time of:
8 power cleans, 135#
24 push-ups
TOTAL TIME=7:35

$-out
100 bandy pull downs, black
100 bandy chest pulls, red

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

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Posted: 18 December 2013 08:50 PM   [ Ignore ]   [ # 37 ]
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2013-12-17

Run 1.0 mi. 8:08 min.

XFit - time off for LBEB

LBEB - 12 Days of Christmas (Day 5)
  Dead Lift
  2-2-2-2-2-2*1-1-1-1-1 reps
  45-65-86-105-125-145*165-185-200(old PR)-205(PR)-210(F)-210(F)-210(F)

  Tomorrow: Snatch

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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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