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Tuesday, January 7th, 2013 - HSPU, Ring dips, Push-ups, Pull-ups
Posted: 07 January 2014 03:50 PM   [ Ignore ]   [ # 31 ]
Big Dawg
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Three rounds for time of:
3 Strict handstand push-ups or 10 strict dumbbell shoulder press—30# dumbbells (largest I own)
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

38:03 :(

The pull-ups and dips were total slog for me, as they usually are.

Congrats to everyone whose time was a third or even a half of mine.  :-D

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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: 07 January 2014 04:11 PM   [ Ignore ]   [ # 32 ]
Top Dawg
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warm up
MOBs
100 lunges w/ 25# plate held on back
Find 3RM PP: 3s@45/105/145/175/200 & ONLY1@215
Debrief- Last was 12/11/13 with 3@195 & .(JavaScript must be enabled to view this email address).  Felt midline deteriorate during 3@200, therefore 215 was BELTED.

Lift
BS
[5@95;3@135;2@165;2@195 warm up]
Attempt 15x1rep@215; got 15x1 EMOM
Debrief- ALL to 16inch bench.  OK.

5min REST, then…

WOD (SCALED & MODIFIED from BrandX 1/7/14)
100-75-50-25reps squats
5-10-15-20reps L pull-ups
TOTAL TIME=14:55 (3:42/3:31/3:47/3:55)

$-out
3x: 25 double-unders & 15 push-ups

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

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Posted: 07 January 2014 04:22 PM   [ Ignore ]   [ # 33 ]
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am
deadlift
95*10/135*6/205*3
260*3/280*3/295*3
235*15-12-9

pm
wu
DROMs, KB, handstand, etc. various

wod

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

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

time
24:33.03

1. 1 20.13
2. 8 27.15
3. ‎3 ‎26.50
4. ‎4 ‎40.73
5. ‎4 ‎09.86
6. ‎2 ‎28.63

Time includes moving from room to room between the rower and the barbell. Snatches - all power snatches, small bar, small plates (can I say 1” deficit?)

$o
stretching

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M/47/5’10”/155

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Posted: 07 January 2014 04:38 PM   [ Ignore ]   [ # 34 ]
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TOW day 2

WOD 140107:

BBG

1) 10 minute to establish a 2rm Mid-Hang Clean + 1 Jerk (2 UB cleans, then 1 jerk after the 2nd clean).
2) EMOM for 5 minutes: 2 Mid-Hang Cleans + 1 Jerk @ 85% of max from #1.

Strength/Skill

1a) 4XME UB (see note) Muscle-Ups with 3 second static hold above rings every rep (make sure this is 3 full seconds) – rest 90 sec.

Note: If you cannot perform at least 5 UB reps, then perform 6 reps anyhow (with 3 sec hold) every set.

1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest

1)155
2)130

a)6-6-6-6 (progressions on TRX bands due to lack of equipment
b)210(4)-195-205(TOW calls for high bar back squats, and I was basing my percentages off of my last 1rm with low bar back squats, I realized I had gotten a little ambitious on the first set

Conditioning
156 reps

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 07 January 2014 04:48 PM   [ Ignore ]   [ # 35 ]
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140701 TUESDAY
WU:3x10- sit-ups, squats, shoulder dislocates, Sampson’s, hip raises

WOD: 3 rounds for time: (working back slowly from elbow issues.)
9 shoulder presses, 50#
12 push-ups (from knees to ease stress on elbow)
15 beginner pull-ups (‘cause I haven’t yet hit my goal of one strict pull-up)
Time:  4:38:41

MWOD: 4 minutes/hip hip extensions (Day 2 - it’s gonna be Groundhog Day until I can do them like the video)

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

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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: 07 January 2014 07:24 PM   [ Ignore ]   [ # 36 ]
Hound
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140107

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3 rounds for time of:
10 strict DB Press, 25#
6 strict Ring Dips
9 strict Push-ups
12 strict Pull-ups

Time: 19:50

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 07 January 2014 07:33 PM   [ Ignore ]   [ # 37 ]
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140107

CFWU

Also worked on shoulder presses - new PR at 55#
and push presses, which for some reason I don’t have a recorded PR for.  Had to leave at 55 but I think I could have done more than that.

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F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

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Posted: 07 January 2014 08:26 PM   [ Ignore ]   [ # 38 ]
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Three rounds for time of:

  10 x Strict shoulder press w/ 35 lb. dumb bells
  6 x ring dips w/ blue band
  9 x Strict push-ups
  12 x Strict pull-ups w/ red band

Time: 0:21:11

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http://jeff.lawshe.info/crossfit

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Posted: 07 January 2014 10:25 PM   [ Ignore ]   [ # 39 ]
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B/I:
75 single-unders
cfwu
stretch
ankle & hip mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-125-135-141 lbs

WOD:
scaled “Cindy”
12 min AMRAP:
1 Pull-up
4 Push-ups
7 Squats
16 rounds + 1 pull-up & 4 push-ups

C/O:
stretch

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M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 07 January 2014 10:57 PM   [ Ignore ]   [ # 40 ]
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Modified:

Three rounds for time of:
10 strict dumbbell shoulder press 30#
12 strict bar dips
9 Strict push-ups
7 Strict pull-ups

Time 14:56

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Posted: 08 January 2014 03:58 AM   [ Ignore ]   [ # 41 ]
Big Dawg
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LBEB
Week 1 Day 1
Push press 7x5: 135,135,135,145,145,155
Incline bench w/ 1 sec pause on chest 4x8: 135 (forgot about 1 sec pause), 115, 115, 115
Wide grip pull-ups: 4x12 (12,12, 8,4, 4,4,2,2)

Notes:
L shoulder didn’t feel bad till halfway through incline press. Maybe could’ve gone a little heavier on push press

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 08 January 2014 04:58 AM   [ Ignore ]   [ # 42 ]
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20140107 Tue
Puppies Plus
Three rounds:
6 ring dips (green Rogue band)
9 Shoulder presses 45#
12 Push ups
15 Assisted pull ups (green Rogue band)
8:35
That was a good upper body pump!

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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: 08 January 2014 06:29 AM   [ Ignore ]   [ # 43 ]
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OK back to “crossfitish” stuff, but about 2 weeks behind.  Here’s what I did last night:

Back Squats - kg   60x5   80x5   90x5   100x5   110x1 120x1   130x1   135x1   135x1
Mini WOD   3 rounds
.25 mile elip + 25 squats (9:00)

Last squat, made sure I went deeper this time:
http://www.youtube.com/watch?v=Rs4kbyReLTc

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 08 January 2014 08:27 AM   [ Ignore ]   [ # 44 ]
Big Dawg
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Gymnastic WU #2

Press - 142.5x3 142.5x3, 142.5x3
Gotta love the change plates.

5 rounds of:
Run .20 miles
155lb Power clean x5

around 14 minutes

175lb power clean x1 every 10 seconds for 1 minute.

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M/34/5’ 10”/182#

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