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Saturday, January 4th, 2014 - Snatch and Row
Posted: 04 January 2014 11:24 AM   [ Ignore ]   [ # 16 ]
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Laughing at myself. I just realized I did the WOD starting with the rows instead of snatches. Oh well… I’m think it would probably have been same outcome results.

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Posted: 04 January 2014 11:29 AM   [ Ignore ]   [ # 17 ]
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04/01/14

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Five rounds for time of:
15 Strict ring dips
95 pound Thruster, 9 reps

Time 12’ 31”

Wow, this was a lot harder than it looked, steamed through the first round, but the ring dips became a lot harder on the second, couldn’t get my breathing into any kind of rhythm.

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Posted: 04 January 2014 12:02 PM   [ Ignore ]   [ # 18 ]
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Glorybelle - 04 January 2014 11:24 AM

Laughing at myself. I just realized I did the WOD starting with the rows instead of snatches. Oh well… I’m think it would probably have been same outcome results.

I"ll bet your back was nice and warmed up. Good effort. Glorybelle’

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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: 04 January 2014 12:43 PM   [ Ignore ]   [ # 19 ]
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Wednesday 140101

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Five rounds for time of:
15 Strict dips
105 pound Thruster, 9 reps

20:04

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 04 January 2014 01:09 PM   [ Ignore ]   [ # 20 ]
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Warm Up

Then warm up some more. Garage was about 12 degrees.

The Porchish
115 pound Snatch, 9 reps
Row 2,000 meters
115 pound Snatch, 15 reps
Row 1,000 meters
115 pound Snatch, 21 reps
Row 500 meters

26:05

Chose 115 as weight to keep things moving. Snatches are a struggle for me especially in high volumes.

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Posted: 04 January 2014 01:11 PM   [ Ignore ]   [ # 21 ]
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OPG57 - 04 January 2014 11:07 AM

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
242 x 5 3 sec. pauses.
Sled pull 90 lbs 1 mile 26:04
have a great day all

Looking good. I bet you are glad to be at it again.

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“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
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CF DOB 2010

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Posted: 04 January 2014 01:12 PM   [ Ignore ]   [ # 22 ]
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Pack
95 pound Snatch, 9 reps
Row 2,000 meters —> 7:25.6 (PR)
95 pound Snatch, 15 reps
Row 1,000 meters —> 3:51.8
95 pound Snatch, 21 reps
Row 500 meters —> 1:50.5

25:04

I was pretty gassed after the first round of rowing (and for the rest of the WOD).  I probably should’ve taken it a little easier so my total time would’ve been better.

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Posted: 04 January 2014 01:28 PM   [ Ignore ]   [ # 23 ]
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First Day Back from vacation hmmm

Buy-In:
Arm Swings
Leg Swings
Front Rack Stretch
Overhead Squats 33x5,45x5
Front Squat 45x5

Snatch + 2 Overhead Squats
45,65,75,85,95,105,115

then I got called away for work.

came back about an hour later and went for 125, but although I pulled it plenty high, I just didn’t pull under it. 

Was going to do some front squatting, but I’ve developed a painful ganglion cyst on my right wrist, so that wasn’t in the cards today.  Hopefully that’ll resolve on its own.

Cash-out:
pistol work to a 13.5” box and a 12” box
Strict pull-ups 7+6+5+4+4
PT Exercises / Stretches

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Posted: 04 January 2014 01:35 PM   [ Ignore ]   [ # 24 ]
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Strength/Skill
DB RFESS 4 x 10 (40, 35, 35, 35)
MetCon
AMRAP 10 minute
30 DU, 15 Power Snatches (75)

3 rounds
60 Single Unders
15 Power Snatches (65)

7 minutes

Notes:
Stopped at third round.  Sharp pain in bottom of left foot.  Single unders getting better.  Wanted to work on DUs, but left foot is still hurting when I tried to jump.

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Posted: 04 January 2014 02:05 PM   [ Ignore ]   [ # 25 ]
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jennmedic - 04 January 2014 01:11 PM
OPG57 - 04 January 2014 11:07 AM

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
242 x 5 3 sec. pauses.
Sled pull 90 lbs 1 mile 26:04
have a great day all

Looking good. I bet you are glad to be at it again.

Thanks Wes. Yes it was nice to be training again.

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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: 04 January 2014 02:09 PM   [ Ignore ]   [ # 26 ]
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jennmedic - 04 January 2014 01:09 PM

Warm Up

Then warm up some more. Garage was about 12 degrees.

The Porchish
115 pound Snatch, 9 reps
Row 2,000 meters
115 pound Snatch, 15 reps
Row 1,000 meters
115 pound Snatch, 21 reps
Row 500 meters

26:05

Chose 115 as weight to keep things moving. Snatches are a struggle for me especially in high volumes.

12 degrees! yikes! That WOD probably kept you from getting Frostbite. I can’t imagine grabbing a bar that cold. Good Job .Jenn

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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: 04 January 2014 02:12 PM   [ Ignore ]   [ # 27 ]
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SheepDawg - 04 January 2014 11:10 AM

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.

Good work Sheepdawg

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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: 04 January 2014 02:14 PM   [ Ignore ]   [ # 28 ]
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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. Yep we need to put the decorations away to enjoy the games

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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: 04 January 2014 02:15 PM   [ Ignore ]   [ # 29 ]
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Rest day. Went for a 15-20 min. ocean swim with flippers

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M 29 178cm 80kg

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Posted: 04 January 2014 02:16 PM   [ Ignore ]   [ # 30 ]
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Murph99 - 04 January 2014 06:37 AM

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.

Sounds like you had fun on that one.

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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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