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Thursday, December 19th, 2013 - Elizabeth
Posted: 18 December 2013 05:27 PM   [ Ignore ]
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THURSDAY 131219

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 130707.

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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.”
BlueBugofJustice - 18 August 2009

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Posted: 18 December 2013 05:34 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 06 July 2013 06:27 PM

Note:
The CrossFit pull up is an anyway chin over the bar. The fastest way you can accomplish the work required is the CrossFit way. Kipping, butterfly or strict the one that produces the most power is the one to use. Similarly the CrossFit clean, unless specifically described by a modifier such as hang or squat is anyway from ground to shoulder.  The one you choose should be the one that gets the job done the fastest and most efficaciously.

Big Dawgs:
As Rx’d
Women 95#
Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips
If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips
Note your scaling and add reps next time

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

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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.”
BlueBugofJustice - 18 August 2009

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Posted: 18 December 2013 10:57 PM   [ Ignore ]   [ # 2 ]
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Wednesday third shift break WOD

From a week or two ago:

5 minute AMRAP of:
3 Deadlift, 205#
7 push press, 85#

10 rounds +1 deadlift. I set a goal to finish a round every 30 seconds and was barely able to hold on for 10. Awesome wod and i think i scaled the weights appropriately.

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M/25/5’11”/200

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Posted: 19 December 2013 04:37 AM   [ Ignore ]   [ # 3 ]
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12-19-2013

5 am WOD with buds. 

Flexibility stuff

5 mile run 42:44.  Felt good

135 lb back squat x 5
165 lb back squat 21-15-9

Broke up the set of 9


Felt good all the way through

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 19 December 2013 05:53 AM   [ Ignore ]   [ # 4 ]
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WU - foam roll; stretch; air squat; 6 box jumps; 8 air squats; 35lb kb sdhp x 10

SWOD: Back Squat
135lbs x 8; 225lbs x 8; 275lbs x 5; 315lbs x 5; 315lbs x 5; 315lbs x 5 (PR)

WOD: As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps - 190lbs
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight

2 push up reps short of 5 full rounds

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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: 19 December 2013 06:03 AM   [ Ignore ]   [ # 5 ]
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Thursday 121319

“Elizabeth”

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

35# dumbbells (tried 45’s, could’nt pop ‘em safely)

4:55

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M/43/5’8”/180

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
Galatians 6:9

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Posted: 19 December 2013 06:11 AM   [ Ignore ]   [ # 6 ]
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Murph99 - 19 December 2013 05:53 AM

WU - foam roll; stretch; air squat; 6 box jumps; 8 air squats; 35lb kb sdhp x 10

SWOD: Back Squat
135lbs x 8; 225lbs x 8; 275lbs x 5; 315lbs x 5; 315lbs x 5; 315lbs x 5 (PR)

WOD: As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps - 190lbs
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight

2 push up reps short of 5 full rounds

Great job Murph,Glad to see you made a 5 lbs increase. 315 x 5 is Excellent,That should be 365 x 1 or more possibly . Scheduled Workout vs. Sporadic. Hmmm. wonder which works better? ;^) You’ve done great Chris.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 19 December 2013 06:24 AM   [ Ignore ]   [ # 7 ]
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OPG57 - 19 December 2013 06:11 AM
Murph99 - 19 December 2013 05:53 AM

WU - foam roll; stretch; air squat; 6 box jumps; 8 air squats; 35lb kb sdhp x 10

SWOD: Back Squat
135lbs x 8; 225lbs x 8; 275lbs x 5; 315lbs x 5; 315lbs x 5; 315lbs x 5 (PR)

WOD: As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps - 190lbs
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight

2 push up reps short of 5 full rounds

Great job Murph,Glad to see you made a 5 lbs increase. 315 x 5 is Excellent,That should be 365 x 1 or more possibly . Scheduled Workout vs. Sporadic. Hmmm. wonder which works better? ;^) You’ve done great Chris.

Thanks Guy; I was surprised at how comfortable the 315lbs felt; I felt in control of the weight up and down, which is much better than the last time I tried this weight for 5 reps. Looks like the re-set I did a couple weeks ago back to 305lbs worked! Have a great day all!

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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: 19 December 2013 06:41 AM   [ Ignore ]   [ # 8 ]
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Murph99 - 19 December 2013 06:24 AM
OPG57 - 19 December 2013 06:11 AM
Murph99 - 19 December 2013 05:53 AM

WU - foam roll; stretch; air squat; 6 box jumps; 8 air squats; 35lb kb sdhp x 10

SWOD: Back Squat
135lbs x 8; 225lbs x 8; 275lbs x 5; 315lbs x 5; 315lbs x 5; 315lbs x 5 (PR)

WOD: As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps - 190lbs
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight

2 push up reps short of 5 full rounds

Great job Murph,Glad to see you made a 5 lbs increase. 315 x 5 is Excellent,That should be 365 x 1 or more possibly . Scheduled Workout vs. Sporadic. Hmmm. wonder which works better? ;^) You’ve done great Chris.

Thanks Guy; I was surprised at how comfortable the 315lbs felt; I felt in control of the weight up and down, which is much better than the last time I tried this weight for 5 reps. Looks like the re-set I did a couple weeks ago back to 305lbs worked! Have a great day all!

Good call Chris.I checked your account for Video. Didn’t find anything. Are you going to post that later?

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 19 December 2013 06:51 AM   [ Ignore ]   [ # 9 ]
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Another injury resting workout (back and forearm)

5 rds
2 minutes elliptical, target 70 rpm
5 handstand push-ups
25 squats

HSPUs done with toes on wall, slight toe assist. Three rounds unbroken then 4-1, 3-2.  Haven’t done HSPUs for a while because of shoulder - I was surprised at how difficult they were.

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M 52/5’10”/180

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Posted: 19 December 2013 06:54 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 19 December 2013 06:41 AM
Murph99 - 19 December 2013 06:24 AM
OPG57 - 19 December 2013 06:11 AM
Murph99 - 19 December 2013 05:53 AM

WU - foam roll; stretch; air squat; 6 box jumps; 8 air squats; 35lb kb sdhp x 10

SWOD: Back Squat
135lbs x 8; 225lbs x 8; 275lbs x 5; 315lbs x 5; 315lbs x 5; 315lbs x 5 (PR)

WOD: As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps - 190lbs
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight

2 push up reps short of 5 full rounds

Great job Murph,Glad to see you made a 5 lbs increase. 315 x 5 is Excellent,That should be 365 x 1 or more possibly . Scheduled Workout vs. Sporadic. Hmmm. wonder which works better? ;^) You’ve done great Chris.

Thanks Guy; I was surprised at how comfortable the 315lbs felt; I felt in control of the weight up and down, which is much better than the last time I tried this weight for 5 reps. Looks like the re-set I did a couple weeks ago back to 305lbs worked! Have a great day all!

Good call Chris.I checked your account for Video. Didn’t find anything. Are you going to post that later?

I didn’t take one this AM. Was too worried about finishing w/ in the time alotment.

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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: 19 December 2013 06:59 AM   [ Ignore ]   [ # 11 ]
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Murph99 - 19 December 2013 06:54 AM
OPG57 - 19 December 2013 06:41 AM
Murph99 - 19 December 2013 06:24 AM
OPG57 - 19 December 2013 06:11 AM
Murph99 - 19 December 2013 05:53 AM

WU - foam roll; stretch; air squat; 6 box jumps; 8 air squats; 35lb kb sdhp x 10

SWOD: Back Squat
135lbs x 8; 225lbs x 8; 275lbs x 5; 315lbs x 5; 315lbs x 5; 315lbs x 5 (PR)

WOD: As many rounds as possible in 10 minutes:
Close Grip Bench - 3 reps - 190lbs
Dynamic Push Ups - 10 reps
*Close Grip Bench use body weight

2 push up reps short of 5 full rounds

Great job Murph,Glad to see you made a 5 lbs increase. 315 x 5 is Excellent,That should be 365 x 1 or more possibly . Scheduled Workout vs. Sporadic. Hmmm. wonder which works better? ;^) You’ve done great Chris.

Thanks Guy; I was surprised at how comfortable the 315lbs felt; I felt in control of the weight up and down, which is much better than the last time I tried this weight for 5 reps. Looks like the re-set I did a couple weeks ago back to 305lbs worked! Have a great day all!

Good call Chris.I checked your account for Video. Didn’t find anything. Are you going to post that later?

I didn’t take one this AM. Was too worried about finishing w/ in the time alotment.

Looking forward to 320 x 5 unless your ready to reboot.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 19 December 2013 09:01 AM   [ Ignore ]   [ # 12 ]
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“Elizabeth” (Cleans/Dips)

Std. Warmup x2 (minus dips

Pack
21-15-9 reps of:
Clean 95 pounds
Ring dips

Time: 9:36

This is my first time doing it with the rings…previous best time was in the 8s. The ring dips were substantially harder than I expected them to be, but I can still move my arms, so ... I guess I was doing something right. wink

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 19 December 2013 11:42 AM   [ Ignore ]   [ # 13 ]
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The 12 Days Of LBEB
Day 9

Bear Complex
37.5kg PR

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 19 December 2013 12:54 PM   [ Ignore ]   [ # 14 ]
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18 December 2013 Burpees, pullups, dips

AMRAP in 12 minutes:

8 burpees
8 pullups
8 dips

RG: 4 rounds + burpees and pullups
CJL: 4 rounds + burpees and pullups

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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: 19 December 2013 12:55 PM   [ Ignore ]   [ # 15 ]
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Back has been pretty sore since I got it worked on Monday, but thought I’d warm up and see how it went.

Buy-In:
Arm Swings
Leg Swings
Elbow Circles
Spiderman stretch
Toe squat
PVC pass thrus
overhead squat
strict pull-ups

Front Squat:
135x3,145x3,155x3,165F

Well, 165 wasn’t really a fail, just the back complained when I unracked it, so I put it back.

Cash-out:
PT Exercises and stretches

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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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