2 of 2
2
Thursday, January 2nd, 2014 - Rest Day
Posted: 02 January 2014 04:49 PM   [ Ignore ]   [ # 16 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02
Mike R. - 02 January 2014 04:29 PM

Took a couple days off due to catching the stomach bug that’s been going around (happy new year to me). Feeling much better today, but took this slow, and left out metcon and core work.

Ugh, bad time to be sick, glad you are doing better.

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 02 January 2014 04:54 PM   [ Ignore ]   [ # 17 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02

Today:
Exercise   Set #1   Set #2   Set#3   Set#4   Set#5   Set#6   Set#7
Snatch - #  75x1   85x1   95x1   105x1   115x1   125x1   135x-
Clean - #  135x1   145x1   155x1   165x1   175x1   185x1   195x-
DL - #  195x1   225x1   255x1   285x1   315x1   345x1   375x1

This is a workout I got from Highland games guy and grip beast Eric Suave (Yes, that really is his last name).  Basically you start with the bar light for snatches add an even amount of weight till you miss, start doing cleans until you fail, leave the bar and do DL’s.  If there was a way to standardize and score it it would be a cool WOD.  Could do something similar with Overhead stuff MP to PP to PJ to BTNJ…or even squats OS to FS to BS.  You wind up being able to do only about 85 to 90% on the last movement cause you are really fatigued.  try it some time…iz cool…trust me…

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 02 January 2014 05:59 PM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3093
Joined  2013-07-26
Mike R. - 02 January 2014 04:29 PM

Took a couple days off due to catching the stomach bug that’s been going around (happy new year to me). Feeling much better today, but took this slow, and left out metcon and core work.

B/I:
cfwu
stretch
ankle, hip, & shoulder mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-115-125-135 lbs
Trying to retrain myself to do low bar squats. Never really knew how to do them correctly, so I have been doing high bars until last week. Not setting any records here, but I think I’m getting my form down.

WOD:
Press:
1x10 @ 35 lbs
1x5 @ 45 lbs
5x1 @ 65-75-85-95-101(PR) lbs

Push press:
5x3 @ 65-75-85-95-95 lbs

Push Jerk:
5x5 @ 65-75-85-95-95 lbs

All sets from the floor.

C/O:
stretch

Good to hear your recovered Mike. Slow and steady on the squats. I bet you post a 200 on the lift this year.Just a little info on High bar vs. lowbar position from a Powerlifter. You Squat where the bar is comfortable. Some folks like it high on the traps some as low as they can get . There is actually a rule how low you can take it. Thats from my referee background. Some folks will say keep it low so its harder to get bent over. Some people stay remarkably upright with the bar in the highest positions.I think its up to the individual personally. The person will train to compensate for it either way.I like the bar higher myself. Take care.  Oh Congrats on the 101 press PR

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 02 January 2014 06:01 PM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3093
Joined  2013-07-26
Andrew G - 02 January 2014 04:54 PM

Today:
Exercise   Set #1   Set #2   Set#3   Set#4   Set#5   Set#6   Set#7
Snatch - #  75x1   85x1   95x1   105x1   115x1   125x1   135x-
Clean - #  135x1   145x1   155x1   165x1   175x1   185x1   195x-
DL - #  195x1   225x1   255x1   285x1   315x1   345x1   375x1

This is a workout I got from Highland games guy and grip beast Eric Suave (Yes, that really is his last name).  Basically you start with the bar light for snatches add an even amount of weight till you miss, start doing cleans until you fail, leave the bar and do DL’s.  If there was a way to standardize and score it it would be a cool WOD.  Could do something similar with Overhead stuff MP to PP to PJ to BTNJ…or even squats OS to FS to BS.  You wind up being able to do only about 85 to 90% on the last movement cause you are really fatigued.  try it some time…iz cool…trust me…

Sounds Fun send pics of you doing it in your sport kilt. On second thought :^). Happy New year Andrew. best of luck on the training this year

 Signature 

M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

Profile
 
 
Posted: 02 January 2014 06:26 PM   [ Ignore ]   [ # 20 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-09-14

20 minute warm-up

1 mile in 6:55 (400 RI), 2 miles in 15’(800 RI), 2 x 800m in 3:23 each (400m RI)

10 minute cool-down


total : 12,5 k

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 02 January 2014 06:30 PM   [ Ignore ]   [ # 21 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24
Andrew G - 02 January 2014 04:54 PM

Today:
Exercise   Set #1   Set #2   Set#3   Set#4   Set#5   Set#6   Set#7
Snatch - #  75x1   85x1   95x1   105x1   115x1   125x1   135x-
Clean - #  135x1   145x1   155x1   165x1   175x1   185x1   195x-
DL - #  195x1   225x1   255x1   285x1   315x1   345x1   375x1

This is a workout I got from Highland games guy and grip beast Eric Suave (Yes, that really is his last name).  Basically you start with the bar light for snatches add an even amount of weight till you miss, start doing cleans until you fail, leave the bar and do DL’s.  If there was a way to standardize and score it it would be a cool WOD.  Could do something similar with Overhead stuff MP to PP to PJ to BTNJ…or even squats OS to FS to BS.  You wind up being able to do only about 85 to 90% on the last movement cause you are really fatigued.  try it some time…iz cool…trust me…

Sounds fun. What’s the rest time in between sets?

 Signature 

M/34/5’ 10”/182#

Profile
 
 
Posted: 02 January 2014 06:38 PM   [ Ignore ]   [ # 22 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  510
Joined  2012-11-24

Rest day.

Profile
 
 
Posted: 03 January 2014 12:27 AM   [ Ignore ]   [ # 23 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  769
Joined  2012-02-26

MONDAY 131230

Pack
15-12-9-6-3
Pull-ups
Clean and jerks, 95#
Push-ups

17:24

 Signature 

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

Profile
 
 
Posted: 03 January 2014 05:29 AM   [ Ignore ]   [ # 24 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  294
Joined  2013-03-11

Strength/Skill
3 Rounds:
Bench Press 7 (185), 8 (185), 7 (195)
400m Run (2:30, 2:23, 2:22)
-Rest 90sec

Metcon
AMRAP 7 MIN
5KB (35) Thrusters (5 reps with left arm, 5 with right arm)
10 Pushups
10 Situps
10 Ring Rows
4 rounds

Notes: L shoulder a little better.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 03 January 2014 08:15 AM   [ Ignore ]   [ # 25 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  183
Joined  2010-03-17

Couldn’t complete a buttercup workout, which says a lot about where I am in my life.

But, still managed to do a workout and get to the gym, which I need to be satisfied with at this point.

 Signature 

“Don’t tell me what I can’t do!”—John Locke, Lost

“‘I’m tired,’ I says. She says, ‘I know you are but you can’t stop now Precious, you gotta push.’ And I do.”—Push, Sapphire

Profile
 
 
Posted: 03 January 2014 09:58 AM   [ Ignore ]   [ # 26 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02
AntDawg - 02 January 2014 06:30 PM

Sounds fun. What’s the rest time in between sets?

Ya, that’s the thing it isn’t standardized or set.  I kept it pretty short but if you added a time limit, made the weight jumps the same then maybe score it (maybe the total of the lifts?) it could be cool.

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 03 January 2014 09:58 AM   [ Ignore ]   [ # 27 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  61
Joined  2013-12-02
longdrop9 - 03 January 2014 08:15 AM

Couldn’t complete a buttercup workout, which says a lot about where I am in my life.

But, still managed to do a workout and get to the gym, which I need to be satisfied with at this point.

Getting through the door is 90% of the battle.  The rest will just happen.

 Signature 

Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

Profile
 
 
Posted: 03 January 2014 10:44 AM   [ Ignore ]   [ # 28 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

Haven’t been working out with any consistency for more than a month, did this yesterday

w/u 3 rds not timed and with no hurry
10 jumping jacks
8 burpees
6 squats
4 upright rows with 15# DB
2 kick up to handstand against wall then come out to unsupported.


Puppies (Those who cannot do strict pull ups)

Complete as many rounds as possible in 12 minutes of:
8 Assisted Pull-ups (beginner pull ups okay)
8 Box jumps, 12-24” box
12 Kettlebell swings, 12-35 pounds

5rds +8+8+10

used one red and two purple bands for no bounce, no kip, try for chest strict pull-ups.
used an 8” box and cycled most of them.
used a 12kg kettle bell .

Mobility
2:00 each side
couch
hammy on box
tricep with bar elbows on box.

 Signature 

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

Profile
 
 
Posted: 03 January 2014 07:16 PM   [ Ignore ]   [ # 29 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  179
Joined  2013-01-04
OPG57 - 02 January 2014 05:59 PM
Mike R. - 02 January 2014 04:29 PM

Took a couple days off due to catching the stomach bug that’s been going around (happy new year to me). Feeling much better today, but took this slow, and left out metcon and core work.

B/I:
cfwu
stretch
ankle, hip, & shoulder mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-115-125-135 lbs
Trying to retrain myself to do low bar squats. Never really knew how to do them correctly, so I have been doing high bars until last week. Not setting any records here, but I think I’m getting my form down.

WOD:
Press:
1x10 @ 35 lbs
1x5 @ 45 lbs
5x1 @ 65-75-85-95-101(PR) lbs

Push press:
5x3 @ 65-75-85-95-95 lbs

Push Jerk:
5x5 @ 65-75-85-95-95 lbs

All sets from the floor.

C/O:
stretch

Good to hear your recovered Mike. Slow and steady on the squats. I bet you post a 200 on the lift this year.Just a little info on High bar vs. lowbar position from a Powerlifter. You Squat where the bar is comfortable. Some folks like it high on the traps some as low as they can get . There is actually a rule how low you can take it. Thats from my referee background. Some folks will say keep it low so its harder to get bent over. Some people stay remarkably upright with the bar in the highest positions.I think its up to the individual personally. The person will train to compensate for it either way.I like the bar higher myself. Take care.  Oh Congrats on the 101 press PR

Thanks for the advice. Having the bar higher feels more natural to me, but I will say that keeping it lower seems to help me drive more from the hips, and less from the knees, if that makes sense.

 Signature 

M/35/6’0”/170 lbs

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

Profile
 
 
   
2 of 2
2