2 of 3
2
Friday, January 3rd, 2014 - Hard Cindy
Posted: 03 January 2014 01:11 PM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3516
Joined  2013-07-26
Glorybelle - 03 January 2014 11:35 AM

@Jennmedic, outstanding workout for you today!


1.3 miles run warm up

20 min:
11 rounds + 5 pull ups + 10 push ups
Used 1 support band for pull ups
18” platform for push ups
2 15# dumbbells for 30 pound squats

15:00 spin bike cool down

Busy girl. good to see your smiling face today. Great WOD Glorybelle.

 Signature 

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

Profile
 
 
Posted: 03 January 2014 01:35 PM   [ Ignore ]   [ # 17 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  776
Joined  2012-02-26

TUESDAY 131231

100 Handstand chest taps

17:29

Lots of kicking back up to the wall.  The most I was able to string together was around 10.

 Signature 

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

Profile
 
 
Posted: 03 January 2014 01:42 PM   [ Ignore ]   [ # 18 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  59
Joined  2013-10-18

Hard Cindy

WU
5 min elliptical @ 6mph
20 min Runners Yoga/Hips, Hams and Low Back

Pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 20-24” box
15 Squats holding a 25 pound plate

7 rds plus 3 unweighted pullups (using a weight belt and had just enough time left to hop onto the bar)

:o)

Rehab
3 sets
20X incline pushup
10x each leg donkey kick back
10x each leg fire hydrant
10x each leg kneeling horizontal leg swing
20x hip thruster
20x anchored situp

Low back and pinched sciatic are doing much better.  Still some numbness in the left shin and some quad/ham weakness but getting there.

 Signature 

M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

Profile
 
 
Posted: 03 January 2014 02:01 PM   [ Ignore ]   [ # 19 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  529
Joined  2012-11-24

Outlaw 131224:

2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk
Kilo: 1X60,1X70,1X75,1X80,1X85,1X90(PR),1X80,4X1X70

a) 3X5 Strict + ME UB Kipping Deficit HSPU 3″ – rest 90 sec. 5+5,5+5,5+3. First time going strict from deficit.
b) 3X5 Max Height Jump and Reach – rest 90 sec.

12 minute AMRAP of:
100 Double-Unders
20 Pull-ups
20 Power Clean & Push Jerks 30kg
75 Double-Unders
20 Pull-ups
15 Power Clean & Push Jerks 40kg
50 Double-Unders
20 Pull-ups
10 Power Clean & Push Jerks 50kg
*One bar. No dropping of weights.
Got to the 4th pull-up in last round

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 03 January 2014 03:02 PM   [ Ignore ]   [ # 20 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  187
Joined  2009-09-11

rest day

Profile
 
 
Posted: 03 January 2014 03:06 PM   [ Ignore ]   [ # 21 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  891
Joined  2011-07-07

At the station…

3 rounds in Bunker gear with SCBA, not on air
Dummy drag 150 feet
30 walking lunge steps
10 chest to deck pushups
10 pike pole raises with each arm, 55#

In
150 single unders
DROMS
Couple rounds of Cindy

Out
20 pushups in gear
50 situps

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 03 January 2014 03:38 PM   [ Ignore ]   [ # 22 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  601
Joined  2011-10-24

“Who needs shoulders” day

WU
Jump rope, DROMs, jumping jacks, etc.

Press (seated on a bench due to a low ceiling)
80*3/90*3/100*3/105*3/110*2(f)
85*10-8-6

WOD

TUESDAY 131231

Handstand walk 100 meters

Sub
Kick up to a wall lift one hand and tap your chest.
Facing the wall. 260 reps.

Time
11:39


No access to gym today, no space for walking, hence the substitute. Walking 100m would probably take several times longer.

$O
stretching

 Signature 

M/47/5’10”/160

Profile
 
 
Posted: 03 January 2014 03:41 PM   [ Ignore ]   [ # 23 ]
Mutt
RankRankRank
Total Posts:  41
Joined  2010-01-12

Puppies - assisted pull-ups (3) and 10 lb plate
13 rounds

Feels great to be doing these WODs again. It’s been too long.

 Signature 

F/40/5’5”/130
CFDOB 12/29/09

Profile
 
 
Posted: 03 January 2014 03:51 PM   [ Ignore ]   [ # 24 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  942
Joined  2009-10-30

1/2 “Hard Cindy”

Complete as many rounds as possible in 20 10 minutes of:
5 Weighted pull-ups, 15 pounds
10 Push-ups with feet on 24” box
15 Squats holding a 25 pound plate

4 Rounds

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 03 January 2014 04:36 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
OPG57 - 03 January 2014 01:10 PM
jennmedic - 03 January 2014 11:32 AM

Warm Up

SWOD

Bench
Warm Up
45 x 30
45 x 20
135 x 10
225 x 5

Work Set

305 x 1 new PR
Controlled descent 2 sec pause.

225 5x5


“Hard Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30” box
15 Squats holding a 45 pound plate

14 full rounds +5 pull ups, +10 push ups, + 11 squats

100 sit ups
100 back exe

30 min on stair mill

Done.

Pause reps! work everytime! :^)  I’m glad you hung in there Wes. Great job my friend.305 with a pause. Awesome ! 30 lbs increase in 12 weeks. exceptional!

Thanks OPG!  I feel it went well. Thanks for all the support. Good luck on the new strength cycle.

 Signature 

“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

Profile
 
 
Posted: 03 January 2014 04:47 PM   [ Ignore ]   [ # 26 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

Taking a few rest days, then I plan on focusing on my snatch and C&J.  These lifts don’t come up as often as I’d like in the MP programming so I am going to follow the 4 week Olympic Weightlifting for Beginners program from Catalyst Athletics starting Monday.  I also plan on sprinkling in a few short metcons 2-3 times a week.  I will continue to post on this forum, though…

Have a good weekend everybody…

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 03 January 2014 05:03 PM   [ Ignore ]   [ # 27 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  290
Joined  2012-12-23

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Modifications: 3 Beginner/Australian pull ups per round, all rounds
Push-ups: Hands elevated roughly 16” in rounds 4 and 5. Knee push-ups thereafter

Result: 9 rounds on the nose.

Once again, our favorite nemesis, the push-up, strikes again. Once again, I correctly scale down as my arms give way on push-ups. I knew something was going to have to change when I started breaking up sets of push-ups (2-2 at first, then 2-1-1) starting with round 2, and it did when it took every ounce of everything to get through round 3 at 2-1-1 (last rep taking 3 tries to complete). Round 4 unbroken, round 5 2-1-1 again, with another big struggle on the last rep (including one no-rep). Pull-ups and squats weren’t really all that tough with the way I had the pull-ups modified. Only the push-ups did me a treat like I’d never forget.

I feel pretty OK about it - not super, but I knew I went all-out on it. Cashed out with a 25min stationary bike ride, and had already bought in early in the morning with day 1 of a 30-day squat challenge (5 squats plus one burpee, stepping through the burpee to modify it).

The post-WOD glucose reading told me what I needed to know - that I had truly sold out this time on my workout, so I took a bump of sweet to get back in place & get on with the day.

Tomorrow rates to be a day in which my WOD is going to consist of moving a bunch of heavy boxes in and out of a car, as I help move the headquarters of an organization I’ve been involved with for many years, the Jaycees.

 Signature 

M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

Profile
 
 
Posted: 03 January 2014 05:29 PM   [ Ignore ]   [ # 28 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3516
Joined  2013-07-26
MNtiger73 - 03 January 2014 05:03 PM

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Modifications: 3 Beginner/Australian pull ups per round, all rounds
Push-ups: Hands elevated roughly 16” in rounds 4 and 5. Knee push-ups thereafter

Result: 9 rounds on the nose.

Once again, our favorite nemesis, the push-up, strikes again. Once again, I correctly scale down as my arms give way on push-ups. I knew something was going to have to change when I started breaking up sets of push-ups (2-2 at first, then 2-1-1) starting with round 2, and it did when it took every ounce of everything to get through round 3 at 2-1-1 (last rep taking 3 tries to complete). Round 4 unbroken, round 5 2-1-1 again, with another big struggle on the last rep (including one no-rep). Pull-ups and squats weren’t really all that tough with the way I had the pull-ups modified. Only the push-ups did me a treat like I’d never forget.

I feel pretty OK about it - not super, but I knew I went all-out on it. Cashed out with a 25min stationary bike ride, and had already bought in early in the morning with day 1 of a 30-day squat challenge (5 squats plus one burpee, stepping through the burpee to modify it).

The post-WOD glucose reading told me what I needed to know - that I had truly sold out this time on my workout, so I took a bump of sweet to get back in place & get on with the day.

Tomorrow rates to be a day in which my WOD is going to consist of moving a bunch of heavy boxes in and out of a car, as I help move the headquarters of an organization I’ve been involved with for many years, the Jaycees.

 Signature 

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

Profile
 
 
Posted: 03 January 2014 05:39 PM   [ Ignore ]   [ # 29 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3516
Joined  2013-07-26
dannyrod - 03 January 2014 03:06 PM

At the station…

3 rounds in Bunker gear with SCBA, not on air
Dummy drag 150 feet
30 walking lunge steps
10 chest to deck pushups
10 pike pole raises with each arm, 55#

In
150 single unders
DROMS
Couple rounds of Cindy

Out
20 pushups in gear
50 situps

Busy man. Have a good one Danny

 Signature 

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

Profile
 
 
Posted: 03 January 2014 05:44 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3516
Joined  2013-07-26
esorrell - 03 January 2014 04:47 PM

Taking a few rest days, then I plan on focusing on my snatch and C&J.  These lifts don’t come up as often as I’d like in the MP programming so I am going to follow the 4 week Olympic Weightlifting for Beginners program from Catalyst Athletics starting Monday.  I also plan on sprinkling in a few short metcons 2-3 times a week.  I will continue to post on this forum, though…

Have a good weekend everybody…

Good call, It should sharpen the oly lifts significantly.Best of luck essorrell. you made a wise choice on very demanding lifts.

I just checked out the program you will be doing.Looks like an Olympic program should. nothing more than triples on Snatch and C+J so one can focus on form. Good choice. I think you will enjoy it. Best wishes

 Signature 

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

Profile
 
 
   
2 of 3
2