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Tuesday, January 7th, 2013 - HSPU, Ring dips, Push-ups, Pull-ups
Posted: 07 January 2014 09:57 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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The Porch
Three rounds for time of:
5 Strict handstand push-ups, heel on bar
10 Strict ring dips, 60# support
20 Strict push-ups, full plank below parallel
30 Strict pull-ups, 60# support

18:28

10:00 bike warm up
20:00 bike cool down

Just wanted to share my thoughts…
After 8 months of faithful CrossFit I did this WOD battling thoughts of failure, because I had to use two support bands, and thoughts of success because I was still getting it done, regardless. Now that it’s done and my body feels like jello, I’m feeling confident that I’ll get stronger as time goes by. I just need to focus on the positives while working to improve.

Thanks group!

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 07 January 2014 11:14 AM   [ Ignore ]   [ # 17 ]
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Glorybelle - 07 January 2014 09:57 AM

The Porch
Three rounds for time of:
5 Strict handstand push-ups, heel on bar
10 Strict ring dips, 60# support
20 Strict push-ups, full plank below parallel
30 Strict pull-ups, 60# support

18:28

10:00 bike warm up
20:00 bike cool down

Just wanted to share my thoughts…
After 8 months of faithful CrossFit I did this WOD battling thoughts of failure, because I had to use two support bands, and thoughts of success because I was still getting it done, regardless. Now that it’s done and my body feels like jello, I’m feeling confident that I’ll get stronger as time goes by. I just need to focus on the positives while working to improve.

Thanks group!

Glorybelle, you’re doing awesome. I remember you celebrating your first unassisted pull up. Keep up the good fight! you can do it.

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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: 07 January 2014 11:19 AM   [ Ignore ]   [ # 18 ]
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W/U
5:00 jumping rope
stretch

140104
Packish
55 pound Snatch, 9 reps
Row 2,000 meters
55 pound Snatch, 15 reps
Row Run 1,000 meters
55 pound Snatch, 21 reps
Row Run 500 meters

26:06
Never seen anyone on the rowing machine at the gym until today, of course

$O
handstand/headstand

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 07 January 2014 11:24 AM   [ Ignore ]   [ # 19 ]
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Annie

Warmup
Mobility
Overhead squats
Burpees

Skill
Handstand
I succeed when kicking up against a wall more often than I fail now.

WOD
Annie
50-40-30-20-10
3 SU
Abmat sit-ups

Time: ~16 minutes

Nothing other than Annie makes me feel as worthless. Nothing. This was the first time subbed but not scaled.

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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: 07 January 2014 11:50 AM   [ Ignore ]   [ # 20 ]
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140107
Pack
Three rounds for time of:
10 strict dumbbell shoulder press @ 50lbs
6 Strict strict dips
9 Strict push-ups
12 Strict pull-ups

B/I: HB 3/1x3

Time: 10:47

C/O: Run 1 mile

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You are not a beautiful or unique snowflake.

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Posted: 07 January 2014 12:15 PM   [ Ignore ]   [ # 21 ]
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Pack
Three rounds for time of:
3 Strict handstand push-ups
15 strict bar dips
9 Strict push-ups
12 Strict pull-ups
Time: 10.09

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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: 07 January 2014 01:25 PM   [ Ignore ]   [ # 22 ]
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Pack
Three rounds for time of:
3 Strict handstand push-ups down to Bosu ball
6 Strict ring dips
9 Strict push-ups
12 Strict pull-ups

13:53

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M/56/5’10”/212

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

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Posted: 07 January 2014 01:26 PM   [ Ignore ]   [ # 23 ]
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BrockF - 06 January 2014 09:26 PM

I don’t want to quibble or seem ungrateful, but why no dips for us Puppies/Buttercups?

It is my experience that new folks should be capable of doing perfect push ups before working on the dip.  It seems unwise to tire the shoulder and triceps out with presses and push ups and then put the shoulder in a compromised position and do dips if the strength to do them perfectly on their own is not there.

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

https://www.facebook.com/GarddawgandBBoJ

M/54/5’11”/190

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Posted: 07 January 2014 01:33 PM   [ Ignore ]   [ # 24 ]
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3 January Hard Cindy

As Many Rounds as Possible in 16 minutes:

5 lb weighted pullups, 5 reps
10 pushups, on 6 inch box
10 lb squats, 15 reps

me: 8 rounds + 3 pullups
CJL: 9 rounds + 5 pullups

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 07 January 2014 02:25 PM   [ Ignore ]   [ # 25 ]
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Murph99 - 07 January 2014 06:06 AM

WU - jumprope; 15 back extensions; 25 SDHP; 15 back extensions; 8 strict pullups

SWOD: Deadlift
135lbs x 10; 225lbs x 5; 315lbs x 5; 370lbs x 5; 370lbs x 5; 370lbs x 5

WOD: For Time:
2 pood Russian KB Swings – 150 reps
Toes to Bar – 50 reps
*Can be broken into any combination of reps or sets.
Post times and best pull to comments.

Time - 17:22 as Rx’d

2pood 150 reps. Lots of fun!

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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.”
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M 37
5’ 11”
188
CF DOB 2010

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Posted: 07 January 2014 02:38 PM   [ Ignore ]   [ # 26 ]
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Warm Up

TUESDAY 140107
Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups
Post time to comments.

21:59

Pull ups were the slow down for me. Had to fight hard not to kip at all.

Heavy bicep curls
135 5x5

21’s 3 sets 75 lb
Preacher curls 40 lb 25-20-20-15
Elevated cable curls 30 lb 25-20-20-15
Cross body cable curls 40 lb 25-20-20-15
Concetration curls 35 lb 20-15-15-10
Seated incline curls 20 lb 20-15-10

Strip set starting with 75 lb down to bar

Cash Out
30 min stair mill
20 pound vest

Talked in to bicep routine by fellow firefighter.  Fun but I will be sore tomorrow.

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: 07 January 2014 02:38 PM   [ Ignore ]   [ # 27 ]
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Outlaw 131228:

12 minutes to work to an EASY 1RM Clean & Jerk for the day.
singles 20-30-40-50-60-70-80kg

20 minutes to establish a 1RM Front Squat.
85-90-95-100-105-110kg PR by 15kg

5 rounds for total working time of:
Row 500m
15 Thrusters 30kg
Rest 3:00
Total 26:45, minus rest 14:45

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M 29 178cm 80kg

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Posted: 07 January 2014 02:41 PM   [ Ignore ]   [ # 28 ]
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Glorybelle - 07 January 2014 09:57 AM

The Porch
Three rounds for time of:
5 Strict handstand push-ups, heel on bar
10 Strict ring dips, 60# support
20 Strict push-ups, full plank below parallel
30 Strict pull-ups, 60# support

18:28

10:00 bike warm up
20:00 bike cool down

Just wanted to share my thoughts…
After 8 months of faithful CrossFit I did this WOD battling thoughts of failure, because I had to use two support bands, and thoughts of success because I was still getting it done, regardless. Now that it’s done and my body feels like jello, I’m feeling confident that I’ll get stronger as time goes by. I just need to focus on the positives while working to improve.

Thanks group!

Lookin good. Way to stay after it.

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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: 07 January 2014 03:08 PM   [ Ignore ]   [ # 29 ]
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I wasn’t sure whether Puppies did this as 3 RFT or just 3 rounds to completion. I timed it, but didn’t push for anything that resembled speed.

Puppies and Buttercups
Three rounds:
9 Shoulder presses
12 Push ups
15 Assisted pull ups

** Note weight used for shoulder press and assistance on pull ups

Shoulder press weight: 60 pounds, machine
Push-ups: Set 1 straight up, set 2 split between 18” incline and knee, set 3 all kneeling
Assistance on pull-ups: Australian pull-ups

Time: 10:53.4

All shoulder presses unbroken.
Push-ups round 1, sets of 3 (set 4 was an immense struggle, but pulled it out). Push-ups round 2, 2 sets of 3, then unbroken. Push-ups round 3, unbroken.
Assisted pull-ups: sets of 5 (last set had a couple of no-reps in it as I wasn’t quite able to pull myself high enough).

A stern test, but I scaled it to something fairly manageable. We have to live to see another day, after all!

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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: 07 January 2014 03:19 PM   [ Ignore ]   [ # 30 ]
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Pack
Three rounds for time of:
3 Strict handstand push-ups or 10 strict dumbbell shoulder press 50# each
6 Strict ring dips or 15 strict bar dips
9 Strict push-ups or 20 roll up push ups
12 Strict pull-ups or Assisted pull ups

18:45

Re-started Ashtanga Yoga in the am and my shoulders/tri’s were feeling pretty fatigued this afternoon.

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M/48/5’ 11”/220#

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