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Thursday, January 9th, 2014 - Run 400m, Dumbbell C&J
Posted: 08 January 2014 05:53 PM   [ Ignore ]
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THURSDAY 140109

Five rounds for time of:
Run 400 meters
50 pound Dumbbell Clean & Jerk, 21 reps

Post time to comments.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 08 January 2014 06:45 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 35

The Porch
Five rounds for time of:
Run 400 meters
50 pound Dumbbell Clean & Jerk, 15 reps

Women - 35

Pack
Four rounds for time of:
Run 400 meters
35 pound Dumbbell Clean & Jerk, 21 reps

Women - 25

Puppies
Three rounds for time of:
Run 400 meters
5-15 pound Dumbbell Clean & Jerk, 15 reps

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

M/54/5’11”/190

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Posted: 09 January 2014 03:55 AM   [ Ignore ]   [ # 2 ]
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140109 THURSDAY

WU: 3x10- squats, shoulder dislocates, hip raises, sit-ups, Sampson’s

WOD: 3 rounds for time
400 meter Nordic Track skiing
25lb dumbbell clean & jerk, 21 reps

Time:  13:27:67

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

Comments: Pressed for time today. No MWOD.

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CFBD: 10/01/2013

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

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Posted: 09 January 2014 04:51 AM   [ Ignore ]   [ # 3 ]
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Pack
Four rounds for time of:
Run 400 meters
30 pound Dumbbell Clean & Jerk, 21 reps

26:02

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M/30/5’9”/156

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Posted: 09 January 2014 04:54 AM   [ Ignore ]   [ # 4 ]
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Puppies
Three rounds for time of:
Run 400 meters, Row 500m
5-15 pound Dumbbell Clean & Jerk, 15 reps, 15# DBs
16:44

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43/M/5’8”/160# (180# in early 2012)

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Posted: 09 January 2014 05:44 AM   [ Ignore ]   [ # 5 ]
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WU - stretch; roll; jump rope; light squats

SWOD: Box Squats
135lbs x 8; 185lbs x 5; 225lbs x 5; 245lbs x 5; 275lbs x 5

Back Squat - 315lbs x 5; 315lbs x 5; 315lbs x 5

Conditioning: “Volkswagen”
21, 15, 9 reps:
Bench Press - 190lbs
Pull Ups
*Use bodyweight for bench press

Time - 12:58

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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: 09 January 2014 06:00 AM   [ Ignore ]   [ # 6 ]
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THURSDAY 140109

Pack
Four rounds for time of:
Run 400 meters
35 pound Dumbbell Clean & Jerk, 21 reps

20:24

That sucked. Went from my favorite of short rep stations the other day to runs/high reps today. Glad I didn’t scale up on this one, especially since I’m not that fluent in dumbbell c&j’s.


Wife
Heavy Cindy

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

16 rounds

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 09 January 2014 06:27 AM   [ Ignore ]   [ # 7 ]
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140108

Pack
Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
115 pound Deadlift, 21 reps

9 rounds exactly.

All sets unbroken.  Situps Abmat, BrandX standard.  DLs first 4 rounds overhand grip, then mixed grip for the remainder.

Could probs go heavier on the DLs - grip would be only issue.

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M 52/5’10”/180

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Posted: 09 January 2014 07:34 AM   [ Ignore ]   [ # 8 ]
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Murph99 - 09 January 2014 05:44 AM

WU - stretch; roll; jump rope; light squats

SWOD: Box Squats
135lbs x 8; 185lbs x 5; 225lbs x 5; 245lbs x 5; 275lbs x 5

Back Squat - 315lbs x 5; 315lbs x 5; 315lbs x 5

Conditioning: “Volkswagen”
21, 15, 9 reps:
Bench Press - 190lbs
Pull Ups
*Use bodyweight for bench press

Time - 12:58

Your using 190 x 21,15,9 for bench? And you’ve only been hitting 215 x 5 on scheduled Bench? You’re alot stronger than you realize .

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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: 09 January 2014 07:35 AM   [ Ignore ]   [ # 9 ]
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Thursday 140109 5am start

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds.  (No pull-ups or dips - see wod.)

WOD:
From 140107
Pack
Three rounds for time of:
3 Strict handstand push-ups -  feet hooked over bar on squat rack 5 feet high.  (knees bent and feet supporting a good amount of body weight)
6 Strict ring dips
9 Strict push-ups
12 Strict pull-ups

Time =  14:14

I think I did a couple of extra pull-ups in that last round - lost count - had to break pulls into smaller sets, and at the end there I was down to single reps with 10 second breaks.
HSPU were ok,  ring dips had to go broken in second round ( 3-2-1)  and third round (2-1-1-1-1).  Push ups broken in second and third round (3-3-3).  Pull ups broken through all rounds 3s, 2s, 1s.
I saw on the main site that Speal did Rx at under 14 minutes,  that’s amazing!

SWOD: 
Deadlifts
145 x 10,  195 x 5,  235 x 5,  235 x 5,  235 x 5,  145 x 15

I haven’t done deads in a while, felt a bit heavy,  I was considering doing yesterdays Sit-up / Deadlift WOD as a second workout but I decided to work on form and heavier weights instead.

Have a great day everyone!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 09 January 2014 07:43 AM   [ Ignore ]   [ # 10 ]
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Morning all, Sled pull for The Wife and I   1 mile

Wife 24.5 lbs.  21:19   faster than last than last time by 1:01
Me   101 lbs     27:36   was averaging 9:37 on 1st 2 laps ( 19:15)  turned on the gas for final lap 8:21. WOW I felt that !    8^0 Wheeze

Have a Great day all.

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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: 09 January 2014 08:02 AM   [ Ignore ]   [ # 11 ]
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David J H - 09 January 2014 07:35 AM

Thursday 140109 5am start

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds.  (No pull-ups or dips - see wod.)

WOD:
From 140107
Pack
Three rounds for time of:
3 Strict handstand push-ups -  feet hooked over bar on squat rack 5 feet high.  (knees bent and feet supporting a good amount of body weight)
6 Strict ring dips
9 Strict push-ups
12 Strict pull-ups

Time =  14:14

I think I did a couple of extra pull-ups in that last round - lost count - had to break pulls into smaller sets, and at the end there I was down to single reps with 10 second breaks.
HSPU were ok,  ring dips had to go broken in second round ( 3-2-1)  and third round (2-1-1-1-1).  Push ups broken in second and third round (3-3-3).  Pull ups broken through all rounds 3s, 2s, 1s.
I saw on the main site that Speal did Rx at under 14 minutes,  that’s amazing!

SWOD: 
Deadlifts
145 x 10,  195 x 5,  235 x 5,  235 x 5,  235 x 5,  145 x 15

I haven’t done deads in a while, felt a bit heavy,  I was considering doing yesterdays Sit-up / Deadlift WOD as a second workout but I decided to work on form and heavier weights instead.

Have a great day everyone!

Good job David

 Signature 

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: 09 January 2014 08:03 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 09 January 2014 07:34 AM
Murph99 - 09 January 2014 05:44 AM

WU - stretch; roll; jump rope; light squats

SWOD: Box Squats
135lbs x 8; 185lbs x 5; 225lbs x 5; 245lbs x 5; 275lbs x 5

Back Squat - 315lbs x 5; 315lbs x 5; 315lbs x 5

Conditioning: “Volkswagen”
21, 15, 9 reps:
Bench Press - 190lbs
Pull Ups
*Use bodyweight for bench press

Time - 12:58

Your using 190 x 21,15,9 for bench? And you’ve only been hitting 215 x 5 on scheduled Bench? You’re alot stronger than you realize .

Yes sir, but the 21, 15, and 9 reps were broken up into mini sets; i had to wait for lactic acid to dissipate. I think my best set was the first where I think I did 10 or 11 unbroken reps. From there it was 7’s, 6’s, 5’s, 3’s and even 2’s. The last nine were 3 sets of 3. It was a good workout nonetheless. Have a great day Guy!

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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: 09 January 2014 08:22 AM   [ Ignore ]   [ # 13 ]
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Murph99 - 09 January 2014 08:03 AM
OPG57 - 09 January 2014 07:34 AM
Murph99 - 09 January 2014 05:44 AM

WU - stretch; roll; jump rope; light squats

SWOD: Box Squats
135lbs x 8; 185lbs x 5; 225lbs x 5; 245lbs x 5; 275lbs x 5

Back Squat - 315lbs x 5; 315lbs x 5; 315lbs x 5

Conditioning: “Volkswagen”
21, 15, 9 reps:
Bench Press - 190lbs
Pull Ups
*Use bodyweight for bench press

Time - 12:58

Your using 190 x 21,15,9 for bench? And you’ve only been hitting 215 x 5 on scheduled Bench? You’re alot stronger than you realize .

Yes sir, but the 21, 15, and 9 reps were broken up into mini sets; i had to wait for lactic acid to dissipate. I think my best set was the first where I think I did 10 or 11 unbroken reps. From there it was 7’s, 6’s, 5’s, 3’s and even 2’s. The last nine were 3 sets of 3. It was a good workout nonetheless. Have a great day Guy!

Sorry I thought you did a straight set. Not to far fetched when you consider how strong you are on the Deadlift.And how conservative you are on training numbers 390 x 5 =  410 x 1   ???  you know what I mean ;^)

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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: 09 January 2014 08:37 AM   [ Ignore ]   [ # 14 ]
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OPG57 - 09 January 2014 08:02 AM
David J H - 09 January 2014 07:35 AM

Thursday 140109 5am start

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds.  (No pull-ups or dips - see wod.)

WOD:
From 140107
Pack
Three rounds for time of:
3 Strict handstand push-ups -  feet hooked over bar on squat rack 5 feet high.  (knees bent and feet supporting a good amount of body weight)
6 Strict ring dips
9 Strict push-ups
12 Strict pull-ups

Time =  14:14

I think I did a couple of extra pull-ups in that last round - lost count - had to break pulls into smaller sets, and at the end there I was down to single reps with 10 second breaks.
HSPU were ok,  ring dips had to go broken in second round ( 3-2-1)  and third round (2-1-1-1-1).  Push ups broken in second and third round (3-3-3).  Pull ups broken through all rounds 3s, 2s, 1s.
I saw on the main site that Speal did Rx at under 14 minutes,  that’s amazing!

SWOD: 
Deadlifts
145 x 10,  195 x 5,  235 x 5,  235 x 5,  235 x 5,  145 x 15

I haven’t done deads in a while, felt a bit heavy,  I was considering doing yesterdays Sit-up / Deadlift WOD as a second workout but I decided to work on form and heavier weights instead.

Have a great day everyone!

Good job David

Thanks Guy! 
I do appreciate the encouragement! Since I am at work all day,  some times I can’t get back and respond to your posts. I am guilty of doing non work related stuff on the internet here when I’m not busy.  grin

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 09 January 2014 08:49 AM   [ Ignore ]   [ # 15 ]
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Total Posts:  3649
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David J H - 09 January 2014 08:37 AM
OPG57 - 09 January 2014 08:02 AM
David J H - 09 January 2014 07:35 AM

Thursday 140109 5am start

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds.  (No pull-ups or dips - see wod.)

WOD:
From 140107
Pack
Three rounds for time of:
3 Strict handstand push-ups -  feet hooked over bar on squat rack 5 feet high.  (knees bent and feet supporting a good amount of body weight)
6 Strict ring dips
9 Strict push-ups
12 Strict pull-ups

Time =  14:14

I think I did a couple of extra pull-ups in that last round - lost count - had to break pulls into smaller sets, and at the end there I was down to single reps with 10 second breaks.
HSPU were ok,  ring dips had to go broken in second round ( 3-2-1)  and third round (2-1-1-1-1).  Push ups broken in second and third round (3-3-3).  Pull ups broken through all rounds 3s, 2s, 1s.
I saw on the main site that Speal did Rx at under 14 minutes,  that’s amazing!

SWOD: 
Deadlifts
145 x 10,  195 x 5,  235 x 5,  235 x 5,  235 x 5,  145 x 15

I haven’t done deads in a while, felt a bit heavy,  I was considering doing yesterdays Sit-up / Deadlift WOD as a second workout but I decided to work on form and heavier weights instead.

Have a great day everyone!

Good job David

Thanks Guy! 
I do appreciate the encouragement! Since I am at work all day,  some times I can’t get back and respond to your posts. I am guilty of doing non work related stuff on the internet here when I’m not busy.  grin

Shame on you ;^) LOL!  Have a good one David

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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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