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Wednesday, January 8th, 2014 - GHD Sit-ups, Deadlift
Posted: 08 January 2014 04:26 PM   [ Ignore ]   [ # 31 ]
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esorrell - 08 January 2014 03:58 PM

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.

Good work.Learn to stick those landings on the snatch.Its alot of fun when it comes together and you can increase the weight. 4 weeks will give you the basics . 6 months to a year will bring it all together . Just a suggestion. I wish I would have done it in my 20s-30s instead of 43-48.I would have loved building my snatch to 300+ .Good luck on your training esorrell

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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: 08 January 2014 04:40 PM   [ Ignore ]   [ # 32 ]
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Warm Up

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps

9 full 15 GHD’s and 10 DL

Cash Out

Fix supper for the kiddies

Two shifts of negative temps and up all night for water line breaks has taken its toll.

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

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Posted: 08 January 2014 04:46 PM   [ Ignore ]   [ # 33 ]
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jennmedic - 08 January 2014 04:40 PM

Warm Up

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps

9 full 15 GHD’s and 10 DL

Cash Out

Fix supper for the kiddies

Two shifts of negative temps and up all night for water line breaks has taken its toll.

Done

Good Job Wes. Sorry to hear about the drama. Busted water lines from a freeze,No fun! Was that at home or Hydrant related. Weep holes not working. I used to run a back hoe so I’ve pulled a few hydrants for replacement. Take care my friend

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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: 08 January 2014 05:05 PM   [ Ignore ]   [ # 34 ]
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20140108 Wed
Pack Light
Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
85 pound Deadlift, 21 reps
6 rounds even

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 08 January 2014 05:11 PM   [ Ignore ]   [ # 35 ]
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Pack Scaling:
Sit ups (with rolled up towell) 15
115 Deadlift 21

Results: 7 Rounds + 9 deadlifts.

Notes: This wod was fun. I did pack scaling due to checking my ego at the garage door LOL, but have been definetly feeling the wods. Im still sore from the squat workout two or three days ago and the workout from yesterday killed my entire upper body. Beginning to really enjoy it and get into a routine though. As far as the wod today goes, i feel like i did decent. 115 got heavy quick but feel like it was a good weight to scale to.  I think i could have increased an entire round or so but went in with a strategy and adjusted as necessary as i got into the suck of the wod. Great wod though. my lower back is gonna feel it tom.

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

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Posted: 08 January 2014 05:22 PM   [ Ignore ]   [ # 36 ]
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OPG57 - 08 January 2014 04:46 PM
jennmedic - 08 January 2014 04:40 PM

Warm Up

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps

9 full 15 GHD’s and 10 DL

Cash Out

Fix supper for the kiddies

Two shifts of negative temps and up all night for water line breaks has taken its toll.

Done

Good Job Wes. Sorry to hear about the drama. Busted water lines from a freeze,No fun! Was that at home or Hydrant related. Weep holes not working. I used to run a back hoe so I’ve pulled a few hydrants for replacement. Take care my friend

Sprinkler lines. We don’t normally see temps this low. Most businesses don’t splurge for dry systems. They may rethink their decisions.

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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: 08 January 2014 05:35 PM   [ Ignore ]   [ # 37 ]
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GHD Sit-ups, Deadlift

Pack (ladies’ weight)
Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
115 pound Deadlift, 21 reps - 85#

Women - 85

5 rounds

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 08 January 2014 05:57 PM   [ Ignore ]   [ # 38 ]
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jennmedic - 08 January 2014 05:22 PM
OPG57 - 08 January 2014 04:46 PM
jennmedic - 08 January 2014 04:40 PM

Warm Up

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps

9 full 15 GHD’s and 10 DL

Cash Out

Fix supper for the kiddies

Two shifts of negative temps and up all night for water line breaks has taken its toll.

Done

Good Job Wes. Sorry to hear about the drama. Busted water lines from a freeze,No fun! Was that at home or Hydrant related. Weep holes not working. I used to run a back hoe so I’ve pulled a few hydrants for replacement. Take care my friend

Sprinkler lines. We don’t normally see temps this low. Most businesses don’t splurge for dry systems. They may rethink their decisions.

Yikes.I know what that’s like. I was stationed at Craig AFB in Selma Alabama in 1976, We had a bad freeze that year. All the plumbing in base housing was located in the attics with no insulation . Everyone in my Civil engineering squadron became a Plumber the morning after the freeze. We then helped the carpenters afterwards cleaning up all the sheet rock from the collapsed ceilings that numbered in the 100s.

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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: 08 January 2014 05:59 PM   [ Ignore ]   [ # 39 ]
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Today’s WOD:

Buy-in: 18 squats and 5 burpees, per the squat challenge I’m in
WOD:
Puppies
Complete as many rounds as possible in 12 minutes of:
15 Sit-ups
45 pound Deadlift, 15 reps

Result: 7 rounds plus 7 sit-ups

No mid-set breaks were required at any point, although I did noticeably slow my pace as I progressed through the time allotted, particularly on the deadlifts. The squats took a little out of me, I think, but that’s all right. No complaints here, though. I was satisfied with both performance and effort level.

Cash-out: 20 minutes of stationary bike. 215 calories per the meter on the machine, averaging about 17mph for the first 15 and then tapering off to finalize the workout. Also a satisfactory performance and effort level.

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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: 08 January 2014 06:03 PM   [ Ignore ]   [ # 40 ]
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MNtiger73 - 08 January 2014 05:59 PM

Today’s WOD:

Buy-in: 18 squats and 5 burpees, per the squat challenge I’m in
WOD:
Puppies
Complete as many rounds as possible in 12 minutes of:
15 Sit-ups
45 pound Deadlift, 15 reps

Result: 7 rounds plus 7 sit-ups

No mid-set breaks were required at any point, although I did noticeably slow my pace as I progressed through the time allotted, particularly on the deadlifts. The squats took a little out of me, I think, but that’s all right. No complaints here, though. I was satisfied with both performance and effort level.

Cash-out: 20 minutes of stationary bike. 215 calories per the meter on the machine, averaging about 17mph for the first 15 and then tapering off to finalize the workout. Also a satisfactory performance and effort level.

Good effort MNtiger73.

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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: 08 January 2014 06:20 PM   [ Ignore ]   [ # 41 ]
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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

Yes sir, I read these when I started and have kept my distance from crossing lines my body can’t handle. I was confident this was a stepping stone by alternating b/w the two. I appreciate the links and know them well. It’s the first thing I think of when I read the warnings. I do my best to avoid being pigheaded, and focus on form more than speed. Bad form has proven to suppress my progress, and I know where my focus has to be.

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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: 08 January 2014 06:22 PM   [ Ignore ]   [ # 42 ]
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Pretty sore after last couple of days, so a Gymnastics WOD to make it an active rest day.

15 Sit Up to Pikes
Hold Pike Stretch for 3 minutes
15 Sit Up to Straddles
Hold Pancake Split for 3 minutes
15 Side Leg Swings each leg
Hold Middle Split for 3 minutes

Then some handstand practice.

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M/46/5’10”/155

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Posted: 08 January 2014 06:29 PM   [ Ignore ]   [ # 43 ]
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Jan 8 2014
5 am WOD in cold with workout crew

Flexibility
2:00 pigeon stretch
20 unloaded good mornings
20 bulgarian split squats
2:00 bottom of the squat
2:00 down dog stretch

Back squat
140 x 10 jsj and b
115 x 10 don
155 x 5 jsj and b
125 x 5 don
165 x 2 jsj and b
135 x 2 don
175 x 1 jsj and b
145 x1 don
185 x 1 jsj and b
155 x 1 don
195 x 3 jsj and b
165 x 3 don

WOD

Complete as many rounds as possible in 15 minutes of:
15 Abmat sit ups
135 pound Deadlift, 21 reps

This was also deceptively sucky

5 rounds 4 dls

Cash out with 10 GHD sit ups slowly and carefully

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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: 08 January 2014 06:42 PM   [ Ignore ]   [ # 44 ]
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Mike R. - 08 January 2014 03:18 PM

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

There’ good week’s and then not so good weeks. We all have them. A change up on reps never hurts. Good luck Mike

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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: 08 January 2014 07:02 PM   [ Ignore ]   [ # 45 ]
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Pack
Complete as many rounds as possible in 15 minutes of:
15 anchored Abmat Sit-ups
115 pound Deadlift, 21 reps

5 rounds + 15 Sit-ups + 2 deadlifts

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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