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Wednesday, January 8th, 2014 - GHD Sit-ups, Deadlift
Posted: 08 January 2014 11:47 AM   [ Ignore ]   [ # 16 ]
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140108
AMRAP 15 mins. of:
15 Sit-ups
115lb. Deadlift, 21 reps

B/I: HB 3/1x3

Rounds: 7 + 15 Deadlifts

C/O: 1/2 mile run, stretch

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You are not a beautiful or unique snowflake.

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Posted: 08 January 2014 11:51 AM   [ Ignore ]   [ # 17 ]
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Garddawg - 08 January 2014 08:18 AM
Ktm124 - 08 January 2014 06:38 AM

WEDNESDAY 140108

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups every odd round, abmat sit-ups every even round
135 pound Deadlift, 21 reps

Post rounds completed to comments.

7 rounds plus 6 abmat sit-ups.

Since I don’t do a lot of GHD sit-ups I knew not to push it, but knew I could work them in.

Good reads
http://library.crossfit.com/free/pdf/33_05_killer_workouts.pdf

http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf

Hi!

In the last article Mr. Glassman mentions “... Elite CrossFitters are performing 18,000 foot-pounds of work per minute for three or four minutes (that’s nearly half of one horsepower!).” How do you calculate that number? I do personally, now and then, count the numbers of kilos I lift and divide it with minutes used for the workout. A number that does not include my bodyweight. But my question is. How do you get a number like 18000? How do you measure it?

kind regards

Gur0

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Posted: 08 January 2014 01:08 PM   [ Ignore ]   [ # 18 ]
Terrier
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Puppies
Complete as many rounds as possible in 12 minutes of:

15 Sit-ups
45 pound Deadlift, 15 reps

7 rounds, 8 sit-ups.

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m/41/5’8”/170lbs
XF DOB 8/25/10
The weight falls hard on the Stand Up Guy

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Posted: 08 January 2014 01:29 PM   [ Ignore ]   [ # 19 ]
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Complete as many rounds as possible in 20 minutes of:
115 pound Deadlift, 15 reps
15 Sit-ups
7 rounds +6 Deadlifts

Messed up and did deadlifts first.

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Willis
M/60/6’0/187

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Posted: 08 January 2014 01:32 PM   [ Ignore ]   [ # 20 ]
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Gur0 - 08 January 2014 11:51 AM
Garddawg - 08 January 2014 08:18 AM
Ktm124 - 08 January 2014 06:38 AM

WEDNESDAY 140108

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups every odd round, abmat sit-ups every even round
135 pound Deadlift, 21 reps

Post rounds completed to comments.

7 rounds plus 6 abmat sit-ups.

Since I don’t do a lot of GHD sit-ups I knew not to push it, but knew I could work them in.

Good reads
http://library.crossfit.com/free/pdf/33_05_killer_workouts.pdf

http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf

Hi!

In the last article Mr. Glassman mentions “... Elite CrossFitters are performing 18,000 foot-pounds of work per minute for three or four minutes (that’s nearly half of one horsepower!).” How do you calculate that number? I do personally, now and then, count the numbers of kilos I lift and divide it with minutes used for the workout. A number that does not include my bodyweight. But my question is. How do you get a number like 18000? How do you measure it?

kind regards

Gur0

I found this

http://en.wikipedia.org/wiki/Foot-pound_(energy)

Never heard of it before today. So it means if I do one dead lift 100 pounds every minute in a lift thats measures a foot vertically. I do a 100 pounds of work per minute? And it’s work does only include the weight lifted? I’m a bit lost in translation here. Sorry for my lack of knowledge grin

kind regards

Gur0

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Posted: 08 January 2014 01:33 PM   [ Ignore ]   [ # 21 ]
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warm up
MOBs

WOD (from BandX 1/8/14)
EMOM for 14min, alternating of:
even- 1 per clean & 2 PP @155#
odd- 8 strict pull-up

7min rest, then…

AMRAP in 15min of:
200m run (there-and-back)
10 PP, 115#
20 t2b
TOTAL=4complete +(200m/10/4)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 08 January 2014 01:49 PM   [ Ignore ]   [ # 22 ]
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Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps

9 Rounds + 15 sit-ups + 5 deadlifts

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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: 08 January 2014 01:56 PM   [ Ignore ]   [ # 23 ]
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OPG57 - 08 January 2014 07:45 AM

I got a shock yesterday stepping on the scales for 1st time since starting last cycle. I was at a 265.

I’m sure it’s all muscle!  wink  Great job on the deadlifts.

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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: 08 January 2014 02:10 PM   [ Ignore ]   [ # 24 ]
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Warmup 1/2 mile run
ankle, hip mobility, ham stretch

Squat therapy: slow squats to box at parallel, like 3x10 or something
more squats to box with 45# bar, box squat stance, width, mechanics practice (thanks for all the tips, OPG)...making a lot of progress here - locking down my core and hips, pushing knees out and staying tall in the hole

then putting the practice to work (super light but trying to keep good form so I can work it back up):
5x5 @ 95 pounds….lol

WOD:
scaled elizabeth - 21-15-9
95# clean
ring dips

Time: 5:58

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M/25/5’11”/200

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Posted: 08 January 2014 03:18 PM   [ Ignore ]   [ # 25 ]
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B/I:
75 single-unders
cfwu
stretch
ankle & shoulder mobility
Burgener warm-up x3 @ 15-25-35 lbs

SWOD:
Press:
1x10 @ 35 lbs
1x5 @ 45 lbs
5x3 @ 55-65-75-85-91 lbs
My 1RM press is 101 lbs, but I struggled to get a triple at 91 today. Maybe time to reset and build back up. Next week I think I’ll start doing 3x5s, and/or add a high rep set.

WOD:
For time:
45 lb Power Snatch, 9 reps
Run 800 meters (5:17)
45 lb Power Snatch, 15 reps
Run 400 meters (2:33)
45 lb Power Snatch, 21 reps
Run 200 meters (1:12)
Time: 16:51

C/O:
Standing Barbell Curls:
10-8-6 reps @ 45 lbs
Weighted Sit-ups:
3x15 @ 25 lbs
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: 08 January 2014 03:18 PM   [ Ignore ]   [ # 26 ]
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Packish
Complete as many rounds as possible in 15 20 minutes of:
15 Sit-ups (abmat, unanchored, hands at sides)
115 pound Deadlift, 21 reps

9 Rounds, 15 sit-ups, 16 deadlifts

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M/48/5’ 11”/220#

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Posted: 08 January 2014 03:22 PM   [ Ignore ]   [ # 27 ]
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Smokey - 08 January 2014 01:56 PM
OPG57 - 08 January 2014 07:45 AM

I got a shock yesterday stepping on the scales for 1st time since starting last cycle. I was at a 265.

I’m sure it’s all muscle!  wink  Great job on the deadlifts.

Of course it is.LOL!I gained it doing curls with a fork and spoon.;^)  Thanks Smokey. Good job your self my friend.

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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: 08 January 2014 03:26 PM   [ Ignore ]   [ # 28 ]
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thumper87 - 08 January 2014 02:10 PM

Warmup 1/2 mile run
ankle, hip mobility, ham stretch

Squat therapy: slow squats to box at parallel, like 3x10 or something
more squats to box with 45# bar, box squat stance, width, mechanics practice (thanks for all the tips, OPG)...making a lot of progress here - locking down my core and hips, pushing knees out and staying tall in the hole

then putting the practice to work (super light but trying to keep good form so I can work it back up):
5x5 @ 95 pounds….lol

WOD:
scaled elizabeth - 21-15-9
95# clean
ring dips

Time: 5:58

Good work thumper. Be patient developing the stretch in hips and inner thighs. You might feel a little soreness in lower back also a day or two afterwards. It will be a muscle related. The wife and I both got it and it went away fairly quick.Happy training.

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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: 08 January 2014 03:58 PM   [ Ignore ]   [ # 29 ]
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WU
1 min running in place
1 min jumping jacks
Dynamic stretching

2x(10 shoulder dislocates, 10 OHS w/PVC, 15 GHDSU, 15 GHDBE)

Burgener WU
2x PVC, 1x45

C.A. O-lifting starter program week 1
Wednesday

Snatch 5x2 @ 95#
Snatch pull 3x3 @ 135#
Front squat 3x3 @ 155#

metcon:
21-15-9
C2 rower (calories)
Push-ups
5:03

I had hoped to go higher in weight with the snatches but I was having some trouble keeping the second rep consistent while doing some warm up snatches.  I figured I’d stay on the lighter side and really focus on technique - especially that second rep. 

Felt like I was getting good height on the snatch pulls.

Went deep on the front squats also focusing on form.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 08 January 2014 04:01 PM   [ Ignore ]   [ # 30 ]
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Outlaw WOD 140108:

BBG

1) 8:00 to work to a 3rm Power Snatch (touch & go reps – stay within the allotted time)
2) 1XME T&G Power Snatches @ 85% of max from #1 – rest as needed

Strength

1a) 3X2 Strict Press + 5 Push Press – heaviest possible, rest 90 sec.
1b) 3X8 Kang Squats – medium load – be perfect with every rep, rest 90 sec. DEMO VIDEO

Conditioning

“Diane”

Compare to 130629

21-15-9 of:
Deadlift
HSPU
BBG
1)115(f), 105
2)90, 14

Stength
a)115
b)115
(I may have gone a little heavy for these, for myself)

Conditioning
8:14 at 185# HSPU against wall

Previous Diane was 7:03, but with no work before hand, and my toes over a barbell at head level.

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

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