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Saturday, January 4th, 2014 - Snatch and Row
Posted: 03 January 2014 05:18 PM   [ Ignore ]
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SATURDAY 140104

For time:
155 pound Snatch, 9 reps
Row 2,000 meters
155 pound Snatch, 15 reps
Row 1,000 meters
155 pound Snatch, 21 reps
Row 500 meters

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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.”
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Posted: 03 January 2014 09:35 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As rx’d

Women - 115

The Porch
135 pound Snatch, 9 reps
Row 2,000 meters
135 pound Snatch, 15 reps
Row 1,000 meters
135 pound Snatch, 21 reps
Row 500 meters

Women - 95

Pack
95 pound Snatch, 9 reps
Row 2,000 meters
95 pound Snatch, 15 reps
Row 1,000 meters
95 pound Snatch, 21 reps
Row 500 meters

Women - 65

Puppies
15-25 pound Snatch, 9 reps
Row 1,000 meters
15-25 pound Snatch, 15 reps
Row 750 meters
15-25 pound Snatch, 21 reps
Row 500 meters

Buttercups
10-15 pound Snatch, 6 reps
Row 1,000 meters
10-15 pound Snatch, 9 reps
Row 750 meters
10-15 pound Snatch, 12 reps
Row 500 meters

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

M/54/5’11”/190

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Posted: 04 January 2014 02:30 AM   [ Ignore ]   [ # 2 ]
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Pull-ups, OHS

Warmup
Running drills
Mobility drills
Bear crawl variations

Skill
OHS

WOD
21-15-9
Pull-ups, black band
OHS, 7 kg

Time: 08:33

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 04 January 2014 03:04 AM   [ Ignore ]   [ # 3 ]
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Rest. Day today probably do a yoga session and a much needed massage.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 04 January 2014 06:25 AM   [ Ignore ]   [ # 4 ]
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Good Morning!

Saturday 140104   5 am start   -  garage temp 60 degrees - felt sorry for my friends who live in Mass, getting pummelled by the cold storm.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds. (no pull-ups or dips - saved it for the wod).

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

8 rounds + 3 Pull-ups

Not too bad, better than I thought I would do!  This one had me worried (got into my head) when I saw it.  I hope I’m not the only one who has a fear of some wods - push-ups are a weakness.
Pull-ups were ok - started kipping in round 5.  Then had to do broken sets 3-2, 3-1-1 in later rounds.  Push ups unbroken first two rounds, then broken 5-3-2 after that.  Squats were all unbroken. 

Next week I will add some SWOD work back into my workouts.

Have a great weekend everyone!
Now got to go to work (again). 
After work I’m helping my wife and kids take down and clean up all the Christmas decorations .  While watching the NFL playoffs.  grin

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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: 04 January 2014 06:37 AM   [ Ignore ]   [ # 5 ]
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WU - stretch, roll, 15 push-ups, 5 pull ups, 10 shoulder pass thrus, wrist mob, front squat 95lbs x 5, 95lbs x 8, 135lbs x 2

The Porch
Five rounds for time of:
15 Strict ring dips
135 pound Thruster, 9 reps

There should be no bend of the leg or hip in the strict ring dip.

Time - 21:00

That was tough.

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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: 04 January 2014 07:35 AM   [ Ignore ]   [ # 6 ]
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David J H - 04 January 2014 06:25 AM

Good Morning!

Saturday 140104   5 am start   -  garage temp 60 degrees - felt sorry for my friends who live in Mass, getting pummelled by the cold storm.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds. (no pull-ups or dips - saved it for the wod).

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

8 rounds + 3 Pull-ups

Not too bad, better than I thought I would do!  This one had me worried (got into my head) when I saw it.  I hope I’m not the only one who has a fear of some wods - push-ups are a weakness.
Pull-ups were ok - started kipping in round 5.  Then had to do broken sets 3-2, 3-1-1 in later rounds.  Push ups unbroken first two rounds, then broken 5-3-2 after that.  Squats were all unbroken. 

Next week I will add some SWOD work back into my workouts.

Have a great weekend everyone!
Now got to go to work (again). 
After work I’m helping my wife and kids take down and clean up all the Christmas decorations .  While watching the NFL playoffs.  grin

Good job, David. You’re not the only one intimidated by WODs. The one I did this morning had my nerves worked up beforehand. Thrusters are my nemesis. Anyway, way to fight, have a great day. Look for me tonight; I’ll be at the Saints vs. Eagles. I’m hoping to rally the troops to victory in Philly. E-A-G-L-E-S; EAGLES! Best, Murph

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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: 04 January 2014 07:44 AM   [ Ignore ]   [ # 7 ]
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Heavy thrusters and Muscle ups ....

Puppies
Three rounds for time of:
15 Strict Push ups
30 kg Thruster, 9 reps

There should be no bend of the leg or hip in the strict push up

Time 5:46 min ... last round of push ups broken into small sets of 3 rep after 9 rep. Thrusters unbroken all the way.

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Posted: 04 January 2014 07:54 AM   [ Ignore ]   [ # 8 ]
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Murph99 - 04 January 2014 07:35 AM
David J H - 04 January 2014 06:25 AM

Good Morning!

Saturday 140104   5 am start   -  garage temp 60 degrees - felt sorry for my friends who live in Mass, getting pummelled by the cold storm.

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds. (no pull-ups or dips - saved it for the wod).

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

8 rounds + 3 Pull-ups

Not too bad, better than I thought I would do!  This one had me worried (got into my head) when I saw it.  I hope I’m not the only one who has a fear of some wods - push-ups are a weakness.
Pull-ups were ok - started kipping in round 5.  Then had to do broken sets 3-2, 3-1-1 in later rounds.  Push ups unbroken first two rounds, then broken 5-3-2 after that.  Squats were all unbroken. 

Next week I will add some SWOD work back into my workouts.

Have a great weekend everyone!
Now got to go to work (again). 
After work I’m helping my wife and kids take down and clean up all the Christmas decorations .  While watching the NFL playoffs.  grin

Good job, David. You’re not the only one intimidated by WODs. The one I did this morning had my nerves worked up beforehand. Thrusters are my nemesis. Anyway, way to fight, have a great day. Look for me tonight; I’ll be at the Saints vs. Eagles. I’m hoping to rally the troops to victory in Philly. E-A-G-L-E-S; EAGLES! Best, Murph

Good job on almost going RX on that WOD!  Dan Bailey’s video on the main site made it look tough.  I had to scale down below pack on that one - of course.
I am a transplant from Texas and a lifelong Cowboys fan (don’t laugh too hard)  I have been used to dissapointment since the late 90s.
The Eagles deserved that Division Championship, but I still can’t root for a rival.  ha ha
Don’t freeze your butt off in that game, and good luck.

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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: 04 January 2014 08:33 AM   [ Ignore ]   [ # 9 ]
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CFWU x3; only 4-5 dips per round right now
Puppies
15-25 pound Snatch, 9 reps, 45# bar
Row 1,000 meters
15-25 pound Snatch, 15 reps, 45# bar
Row 750 meters
15-25 pound Snatch, 21 reps, 45# bar
Row 500 meters
22:19

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43/M/5’8”/155# (180# in early 2012)

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Posted: 04 January 2014 09:55 AM   [ Ignore ]   [ # 10 ]
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W/U
1K row
stretch
3x samson, squat, shoulder pass, back ext, hollow rock, pull-up

140101
Pack
Five rounds for time of:
15 Strict dips
105 70 pound Thruster, 9 10 reps (I can’t read)

There should be no bend of the leg or hip in the strict dip.

19:48

$O
handstand/headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 04 January 2014 10:14 AM   [ Ignore ]   [ # 11 ]
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20140104 Sat

Pack Light
65 pound Snatch, 9 reps
Row 2,000 meters
65 pound Snatch, 15 reps
Row 1,000 meters
65 pound Snatch, 21 reps
Row 500 meters
23:20
Did power snatches, glutes and hammies a bit cooked from thrusters and air squats last two days.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 04 January 2014 10:34 AM   [ Ignore ]   [ # 12 ]
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140104
WU:
Jump rope practice.
Shoulder pass throughs.
hang power snatch, 5 sets of 5 reps. Form & movement focus. Used 65#.

DL CFSB: work up to 3 rep set of 175#.

WOD: As many rounds and reps as possible in 15 minutes of:
Cluster
7 Reps @ 75   lbs
Burpee 4 Reps
Result:  6 rounds and 4 reps


131228
Practice free handstands,
Kick ups to wall
Against wall try to balance on one hand.

Tweaked my 5 year old shoulder injury in the one hand stuff. Didn’t feel it til next day. Need to wait on this til my press is nearer my body weight.

131229 Telemark Ski
131230 Telemark Ski (work on backwards skiing with daughter)
131231 Short Bands workout at cabin

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Posted: 04 January 2014 10:38 AM   [ Ignore ]   [ # 13 ]
Big Dawg
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I have to say one of my favorite weight lifting movements is the Squat Snatch, which is how I did this WOD today, albeit very lightweight.
For warm up, I did an 850-meter row (5:00), some dead lifts, power snatches and OH squats.
My form was POOR on the warm up Power Snatches with 65# and 55#, so I decided to do the WOD using 50# for squat snatches

27:56
50 pound Squat Snatch, 9 reps
Row 2,000 meters
50 pound Squat Snatch, 15 reps
Row 1,000 meters
50 pound Squat Snatch, 21 reps
Row 500 meters
15:00 spin bike cool down.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 04 January 2014 11:07 AM   [ Ignore ]   [ # 14 ]
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Morning all, Ah it feels good to be at it again. The wife and I felt anxious to start to lifting again. Start of 8 week cycle

Wife did 5 minute warm up on Elliptical for warm up. followed by leg stretches.Wife will be using her old wide style Squat form also.

67 x 5 ( bar weight)  http://vimeo.com/83384387
89 x 5
111 x 5
133 x 5
144 x 5
155 x 5
166 x 3 form started breaking down.
Pause squats
144 x 5
144 x 5
155 x 5
1 mile sled pull 22 lbs. 22:20
Me. wide stance Squats strict form on 13” box 5 min. warm up on Elliptical
44 x 5
88 x 5
132 x 5
176 x 5
198 x 5
220 x 5
242 x 5
253 x 5
264 x 5                     http://vimeo.com/83392619
242 x 5 3 sec. pauses.
Sled pull 90 lbs 1 mile 26:04
have a great day all

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 04 January 2014 11:10 AM   [ Ignore ]   [ # 15 ]
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140401 SATURDAY

WU: 3x10- sit-ups, squats, hip raises, Sampson’s, shoulder dislocates

WO: for time
1000 meter ski Nordic Track
100# deadlifts, 9 reps
750 meter ski Nordic Track
100# deadlifts, 15 reps
500 meter ski Nordic Track
100# deadlifts, 21 reps

Time: 20:47:35

MWOD: Day 2, hip extensions- 4:00 minutes/hip

CD: 30 seconds each- squat hold, plank hold, up dog, down dog

Comments: Still rehabbing elbow, went light b/c gripping bar slightly tender.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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