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Saturday, January 4th, 2014 - Snatch and Row
Posted: 04 January 2014 02:18 PM   [ Ignore ]   [ # 31 ]
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140103

“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 bed
15 Squats holding a 25 pound plate dumbbell

Post rounds completed to comments.

14 rds exactly

7 rds pull ups unbroken, then 3-2, all strict.  All push ups and squats unbroken.  The push ups surprised me.

Question:  What is the movement standard for this type of push up?  I did these keeping my back straight and head neutral like I would for a regular pushup, which meant my range of motion was limited to when my nose hit the ground ( because I’m angled down).  The only way to get my chest to the ground would be to bow.  What is considered correct form?

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Posted: 04 January 2014 02:28 PM   [ Ignore ]   [ # 32 ]
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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 did mine backwards, too Glorybelle.  (But, then, I also subbed skiing for rowing as I don’t have a C2.)  grin

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For the first time he perceived that if you want to keep a secret, you must also hide it from yourself. -George Orwell, 1984

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Posted: 04 January 2014 03:27 PM   [ Ignore ]   [ # 33 ]
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FRIDAY 140103

“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 20” box
15 Squats holding a 25 pound plate

10 Rounds + 5 pull-ups & 5 push-ups

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Posted: 04 January 2014 03:29 PM   [ Ignore ]   [ # 34 ]
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WOD for today:

Buy-in: 8 squats and 2 burpees. Doing a 30-day squats challenge with a friend.
WOD:
Puppies
20 pound Snatch, 9 reps
Row 1,000 meters
20 pound Snatch, 15 reps
Row 750 meters
15-25 pound Snatch, 21 reps
Row 500 meters

Time: 15:03.3

This one pushed me pretty good, but not in the mean and nasty way that push-ups have been the past few days. Made a mistake in the first set of rowing by keeping my lower body too quiet - killed my momentum and cost me a fair amount of time. Didn’t make that mistake in the other sets! It felt good to get after the rowing and finish the snatches unbroken throughout, although the pace did slow on the last set & I nearly had to split that one 15-6. Overall, it didn’t take me quite as long as I had envisioned, and also didn’t supply nearly enough caloric burn (even with the box lifting this morning) to get my fat (non-saturated) consumption within its limit. This, of course, means we’ll have to do a long aerobic cashout…let’s try something I have at the office, along with the rowing machine, that I can use to achieve it.

Cash-out: Stairclimber, 28 minutes. 172 floors and 400 calories. Ah, the cost of having an Italian beef for dinner instead of plain chicken, rice, and vegetables. It was fun to do, though - and I didn’t crash my glucose so I have no complaints. I should be ready to go again tomorrow…

That’s all I got today, guys. Thanks for putting up with my perfectionism, probably bordering on autistic fits. smile

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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!

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Posted: 04 January 2014 03:41 PM   [ Ignore ]   [ # 35 ]
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MNtiger73 - 04 January 2014 03:29 PM

WOD for today:

Buy-in: 8 squats and 2 burpees. Doing a 30-day squats challenge with a friend.
WOD:
Puppies
20 pound Snatch, 9 reps
Row 1,000 meters
20 pound Snatch, 15 reps
Row 750 meters
15-25 pound Snatch, 21 reps
Row 500 meters

Time: 15:03.3

This one pushed me pretty good, but not in the mean and nasty way that push-ups have been the past few days. Made a mistake in the first set of rowing by keeping my lower body too quiet - killed my momentum and cost me a fair amount of time. Didn’t make that mistake in the other sets! It felt good to get after the rowing and finish the snatches unbroken throughout, although the pace did slow on the last set & I nearly had to split that one 15-6. Overall, it didn’t take me quite as long as I had envisioned, and also didn’t supply nearly enough caloric burn (even with the box lifting this morning) to get my fat (non-saturated) consumption within its limit. This, of course, means we’ll have to do a long aerobic cashout…let’s try something I have at the office, along with the rowing machine, that I can use to achieve it.

Cash-out: Stairclimber, 28 minutes. 172 floors and 400 calories. Ah, the cost of having an Italian beef for dinner instead of plain chicken, rice, and vegetables. It was fun to do, though - and I didn’t crash my glucose so I have no complaints. I should be ready to go again tomorrow…

That’s all I got today, guys. Thanks for putting up with my perfectionism, probably bordering on autistic fits. smile

You sound alot more upbeat on your training . I like those stair machine also. They can get boring ,But they certainly burn the calories and work the legs. Have a good one MNtiger73

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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: 04 January 2014 03:54 PM   [ Ignore ]   [ # 36 ]
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5 am WOD then extra stuff later

Flexibility
2 min bottom of squat
1 min pigeon each side
1 min banded shoulder traction
20 good mornings

Pack scaling WOD
95 pound Snatch, 9 reps
100 x 45 lb sdhp
95 pound Snatch, 15 reps
50 x 45 lb sdhp
95 pound Snatch, 21 reps
20 x 45 lb sdhp

Nearly 30 min.  These high repeat sdhp always kill me.  I never know how to sub on multi thousand rows.  The high sdhp wind up being a huge and very painful slog with two reps then break.

This evening did
6-5-5-4-3 strict pull ups

2 flat hard miles on hills with my daughter 17:55

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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: 04 January 2014 03:55 PM   [ Ignore ]   [ # 37 ]
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SATURDAY 140104
Puppies
45 pound Snatch, 9 reps
Row 1,000 meters
45 pound Snatch, 15 reps
Row 750 meters
45 pound Snatch, 21 reps
Row 500 meters

6:27, 7:02, 6:59 = 20:28

Walking time between bar and rower was about 40 seconds. 
I’m just noting that, it probably didn’t effect my overall time by much.
Gasping for breath the whole time on the rower.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 04 January 2014 05:10 PM   [ Ignore ]   [ # 38 ]
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OPG, I tend to do a lot of elliptical work as my routine calorie burner, but I do get tired of it so I pick up some variety whenever I can. I’ve taken to stationary bike, stairmaster now, and given that I finally got rid of my shin splints - running! I’m taking on my first 5k later this year…

Brock, I tend to be the other way around - my muscles hurt more than I’m gasping for breath. My cardio work is good - and very extensive. Take up an elliptical machine for cash-outs and see how you do…

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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!

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Posted: 04 January 2014 05:17 PM   [ Ignore ]   [ # 39 ]
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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.

Scrolling thru here, I did the exact same.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 04 January 2014 05:51 PM   [ Ignore ]   [ # 40 ]
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1st day back in MA from 5 day cruise out of Miami….

Back at it:

20 min AMRAP of:
30 sec handstand hold
30 sec squat hold
30 sec tuck hold
30 sec chin over bar pull up hold

5 rounds + all but the pull up hold, almost six rounds

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Posted: 04 January 2014 06:13 PM   [ Ignore ]   [ # 41 ]
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For time:

  9 x Snatch @ 95 lbs.
  200 x SDHP @ 45 lbs.
  15 x Snatch
  100 x SDHP
  21 x Snatch
  50 x SDHP

Time: 0:47:18

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Posted: 04 January 2014 06:14 PM   [ Ignore ]   [ # 42 ]
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Deficit Deadlifts, 3”
335 x 3
385 x 1
405 x 1
405 x 1
415 x f
415 x 1

10 rds
3 Deficit Deadlifts 3”, 315
10 Double unders

13:39

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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 06:45 PM   [ Ignore ]   [ # 43 ]
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Garddawg - 04 January 2014 06:14 PM

Deficit Deadlifts, 3”
335 x 3
385 x 1
405 x 1
405 x 1
415 x f
415 x 1

10 rds
3 Deficit Deadlifts 3”, 315
10 Double unders

13:39

Congrats on the Deadlifts GD. Was that yesterday or today? I saw it in PRs yesterday

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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: 04 January 2014 06:49 PM   [ Ignore ]   [ # 44 ]
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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

19:57

Warmed up to 95# but realized that that would be a no go after only a few reps. Glad I scaled back.

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M/56/5’10”/220

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

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Posted: 04 January 2014 07:01 PM   [ Ignore ]   [ # 45 ]
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MNtiger73 - 04 January 2014 03:29 PM

WOD for today:

Buy-in: 8 squats and 2 burpees. Doing a 30-day squats challenge with a friend.
WOD:
Puppies
20 pound Snatch, 9 reps
Row 1,000 meters
20 pound Snatch, 15 reps
Row 750 meters
15-25 pound Snatch, 21 reps
Row 500 meters

Time: 15:03.3

This one pushed me pretty good, but not in the mean and nasty way that push-ups have been the past few days. Made a mistake in the first set of rowing by keeping my lower body too quiet - killed my momentum and cost me a fair amount of time. Didn’t make that mistake in the other sets! It felt good to get after the rowing and finish the snatches unbroken throughout, although the pace did slow on the last set & I nearly had to split that one 15-6. Overall, it didn’t take me quite as long as I had envisioned, and also didn’t supply nearly enough caloric burn (even with the box lifting this morning) to get my fat (non-saturated) consumption within its limit. This, of course, means we’ll have to do a long aerobic cashout…let’s try something I have at the office, along with the rowing machine, that I can use to achieve it.

Cash-out: Stairclimber, 28 minutes. 172 floors and 400 calories. Ah, the cost of having an Italian beef for dinner instead of plain chicken, rice, and vegetables. It was fun to do, though - and I didn’t crash my glucose so I have no complaints. I should be ready to go again tomorrow…

That’s all I got today, guys. Thanks for putting up with my perfectionism, probably bordering on autistic fits. smile

Good going today - workout and attitude.

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M/56/5’10”/220

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

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