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Sunday, January 5th, 2014 - Back squat, GHD Sit-ups, Back extensions
Posted: 05 January 2014 01:01 PM   [ Ignore ]   [ # 16 ]
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From weeks back (I go in order but I’m about a month behind posted wod lol):

5 rounds for time of:
15 handstand pushups
5 deadlifts

I used 225# for deadlifts, and since I can only do maybe 5 HSPU, I scaled the movement by placing my toes on a 12 inch box and the bottoms of my feet up against the wall. I piked my hips up over my shoulders and did “pike pushups.” an MMA friend of mine showed me these as a sub to increase volume training for HSPU - it comes out to the same movement pattern for the upper body (pressing overhead and needing a tight core to maintain the pike position) but removes most of the weight of your legs, making it easier.

Time was 5:04

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Posted: 05 January 2014 01:27 PM   [ Ignore ]   [ # 17 ]
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First day back from 900miles of driving in 4days & lot of poor eating…

warm up
MOBs
100 lunges
100 good mornings, 45#

Lift
BS
[6@95;6@135 warm up]
Attempt 15x2reps@165; got 15x2 (~30s b/w sets)
Debrief- ALL to 16inch bench. OK.

15min REST, then…

WOD (from BrandX 1/3/13)
3min MAX double unders=107 (PR+9) 102@1:15
90sec REST
2min MAX box jumps, 24inch=39 (best=45)
90sec REST
1min MAX burpees to 6inch target=18 (matched best)

$-out
3x: 15 SDL (135/165/185#) & 15 t2b

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 05 January 2014 01:48 PM   [ Ignore ]   [ # 18 ]
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rest day

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Posted: 05 January 2014 02:06 PM   [ Ignore ]   [ # 19 ]
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Outlaw 131226:

EMOM X5
2X60kg Hang Squat Cleans

High Bar Back Squat
Kilos: 3X80, 3X90, 2X100, 2X110, Walkout 140, 1X115, 1X120, 1X125, 1X130 calling this my 1RM

5 rounds of:
2:30 to complete
15 Deadlifts 40kg
1 set – ME UB Muscle-Ups - 8, 5, 5, 5, 4.
Rest the remainder of the 2:30.

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M 29 178cm 80kg

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Posted: 05 January 2014 02:36 PM   [ Ignore ]   [ # 20 ]
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SATURDAY 140104
Pack
For time:
95 pound Snatch, 9 reps
Row 2,000 meters (8:12.5)
95 pound Snatch, 15 reps
Row 1,000 meters (3:58.1)
95 pound Snatch, 21 reps
Row 500 meters (1:56.4)

26:14

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M/48/5’ 11”/215#

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Posted: 05 January 2014 02:38 PM   [ Ignore ]   [ # 21 ]
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MNtiger73 - 05 January 2014 11:54 AM

Today’s workout:

Buy-in: 11 squats and 3 burpees (as per the 30-day challenge I’m in); brief run-through of the movements required for the WOD.
WOD:
Puppies Plus:
For time:
30 pound Back squat, 15 reps
20 Sit-ups
20 pound Back squat, 15 reps
20 Back extensions
10 pound Back squat, 15 reps
20 Sit-ups

Time: 6:48.7

Broken back squats in the last two sets, 2-3 breaks per set. I think my quads were starting to run out of starch a little, aided and abetted by the 30-day challenge and especially all that stair climbing yesterday. Sit-ups and back extensions not that hard, all unbroken. A solid, satisfying effort taking a little less time than I had originally projected for it (I figured somewhere in the 10-12 minute range).

Cash-out: 15 minutes elliptical, 235 calories burned. Sold out nicely here too.

All things considered, I’m looking forward to a day of just squats/burpees and elliptical or possibly stationary bike or running. I was especially grateful for the off day from push-ups and upper body work today.

Nice job!

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

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 05 January 2014 02:45 PM   [ Ignore ]   [ # 22 ]
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dannyrod - 05 January 2014 12:30 PM

Front squat
45 x 10
95 x 5
135 x 3
155 x 2
165 x 2
175 x 1
185 x 1
195 x 1
200 x 1 (PR)
205 x 1 (PR)

10 pound PR, felt solid throughout and staying upright is getting easier and better. Last rep was a grind…

12:00 AMRAP
5 front squats 135#
10 decline diamond pushups
15 KBS 53#
100m jog to end of driveway
100m sprint back

4 rounds + 2 front squats

In
2 rounds
100 jump rope singles
25 jumping jacks
10 squats
10 situps
10 supermans
DROMS

Nice PRs Danny

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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: 05 January 2014 03:38 PM   [ Ignore ]   [ # 23 ]
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35 back squats @ 95#
35 GHD sit ups
35 back squats @ 75#
35 back extensions
35 back squats @ 55#
35 GHD sit ups

13:42

Spent 30 min on muscle up practice as my buy in and got my first muscle up! Couldn’t get a second one but at least I know they’re in there.

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 05 January 2014 04:20 PM   [ Ignore ]   [ # 24 ]
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Warm Up

Insanity DVD with some guys at station.  45 min

For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

12:14

Cash Out

30 min on stair mill 20 poind vest

Done

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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
5’ 11”
188
CF DOB 2010

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Posted: 05 January 2014 04:42 PM   [ Ignore ]   [ # 25 ]
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The Pack
For time:
65 pound Back squat,35 reps
35 70 Abmat Sit-ups
55 pound Back squat, 35 reps
35 70 Supermen Back extensions
35 pound Back squat, 35 reps
35 70 Abmat Sit-ups

20:41

D’oh!  I thought the Pack scaling called for GHD sit-ups, and since I don’t own a GHD, I did 2x Abmat sit-ups; turns out these were supposed to be regular sit-ups.  I also subbed 2x Supermen for Back extensions.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 05 January 2014 04:57 PM   [ Ignore ]   [ # 26 ]
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Modified:

For time:
45 pound Back squat, 35 reps
35 Sit-ups
35 pound Back squat, 35 reps
35 Back extensions
25 pound Back squat, 35 reps
35 Sit-ups

Time 8:55

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Posted: 05 January 2014 05:05 PM   [ Ignore ]   [ # 27 ]
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For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

14:58
subbed striaght leg unanchord sit ups
bouncy ball back extensions

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 05 January 2014 05:08 PM   [ Ignore ]   [ # 28 ]
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DG - RIP

Squat, 5x5, 175#
Box squats for rounds 1,3,5

bench press, 5x5, 110#

Pack
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
25 pound Dumbbell thruster, 8 reps
25 pound Dumbbell walking lunge, 12 steps
Women - 15

15#
5 rounds + leg raise + thrusters + 5 lunges

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 05 January 2014 05:28 PM   [ Ignore ]   [ # 29 ]
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WOD:
65LB back squat 25
abmat situps (with rolled towel) 25
55LB back squat 25
25 standing back extensions with 25Lb plate
45LB back squat 25
25 abmat sit ups with rolled towel

FINALE TIME: 9:30

NOTES:
I have been out of this game of fitness for about a month now due to holidays and travel. Finally realized i have been going about this all wrong. I Decided to check my ego at the door big time and begin from the bottom instead of trying to lift weight that i wasnt ready for yet. Just bc i can get it on a 3 rep max doesnt mean i can do it in sets of 30 or 50. Figured if i can do the prescribed but i am taking to many rest for way to long im missing the point of crossfit. So i did the puppy scaling and it def worked my legs over. I think i made a good choice to step back and reevaluate how i train. Any suggestions or comments would be appreciated.

26/M/160lb
JBCHS, Charleston, SC

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Anthony Logan
26/M/160LB
JBCHS, Charleston, Sc

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Posted: 05 January 2014 05:36 PM   [ Ignore ]   [ # 30 ]
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jennmedic - 05 January 2014 04:20 PM

Warm Up

Insanity DVD with some guys at station.  45 min

For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

12:14

Cash Out

30 min on stair mill 20 poind vest

Done

I bet you sweated just a little on that one. 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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