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Thursday, January 9th, 2014 - Run 400m, Dumbbell C&J
Posted: 09 January 2014 08:54 AM   [ Ignore ]   [ # 16 ]
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OPG57 - 09 January 2014 08:22 AM
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 ;^)

Yes, thanks. have a great day.

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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 08:55 AM   [ Ignore ]   [ # 17 ]
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OPG57 - 09 January 2014 08:49 AM
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

Good work David.

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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 09:08 AM   [ Ignore ]   [ # 18 ]
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RUN WOD: 8 km in 46:15

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

21:20

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M/44/6´/185
CF since 08/01/2013

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Posted: 09 January 2014 09:31 AM   [ Ignore ]   [ # 19 ]
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OPG57 - 09 January 2014 07:43 AM

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.

Nice job!  This week’s weather would have been great for “sled pulls” around here; we got nearly 2 feet of snow in three days!  LOL

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 09 January 2014 09:43 AM   [ Ignore ]   [ # 20 ]
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Shuttle Runs, OHS, Wall Ball

Before: 50 cal on the Airdyne, banded lateral walks, toy soldiers, high knees, DROMs

S/T: front squats 3x5 80%
135x5, 165x3, 185x2
5-5-5 200

EMOM 50m shuttle run
50 OHS 95
50 wall ball
Did sets of 10 for both OHS and WB
9:57

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 09 January 2014 09:53 AM   [ Ignore ]   [ # 21 ]
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Military Press - kg   60x1   62.5x1   65x1   67.5x1   70x1   72.5x1
Push Press- kg   72.5x3   75x3   77.5x   80x2   82.5x1   -
Push Jerk - kg   85x1   65x5   65x5   60x5   60x5   -
Mini WOD   3 rounds:
8 begginer pull ups + 8 box jumps (18”)+5 kb swings (55#)
(4:30)


I got a new to,y a 55# kettlebell.  I thought at first it was going to be too heavy (first time I’ve really used a kb), but I can already snatch it right handed for reps.  Swings and Sumo High Pulls aren’t a problem.  My guess is because the movement seems so similar to throwing weight Over Bar, and a keg toss, both of which I do pretty often in contests.

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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: 09 January 2014 09:56 AM   [ Ignore ]   [ # 22 ]
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At the station today…

50 KBS 48#
21-15-9
Situps
Hand release pushups
25 KBS
15-10-5
Pullups
Double unders
10 KBS

10:32

Weighted pullups
4 x 25# x 5

In
500m row
25# KBS
Pass thrus
Jump rope singles
Couple of calls

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 09 January 2014 09:58 AM   [ Ignore ]   [ # 23 ]
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OPG57 - 09 January 2014 07:43 AM

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.

Yowza! How do you convince the wife to do this??

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 09 January 2014 10:08 AM   [ Ignore ]   [ # 24 ]
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PU/C&J/Push Ups

Std. Warmup x2

Pack
15-12-9-6-3
Pull-ups
Clean and jerks, 95#
Push-ups

Time - 17:13

Was going to do the handstand walk WoD too, but my shoulders and triceps were completely gassed after this WoD. I guess that’s what you get after being sick, taking a bit off, and then doing C&Js;. wink

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 09 January 2014 10:10 AM   [ Ignore ]   [ # 25 ]
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SheepDawg - 09 January 2014 09:31 AM
OPG57 - 09 January 2014 07:43 AM

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.

Nice job!  This week’s weather would have been great for “sled pulls” around here; we got nearly 2 feet of snow in three days!  LOL

That sounds like a serious downfall. Might need some snowshoes for that one.  Mine was on Dirt. Just a slightly higher Drag coefficient ;^)  Thanks SheepDawg

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 09 January 2014 10:15 AM   [ Ignore ]   [ # 26 ]
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Andrew G - 09 January 2014 09:53 AM

Military Press - kg   60x1   62.5x1   65x1   67.5x1   70x1   72.5x1
Push Press- kg   72.5x3   75x3   77.5x   80x2   82.5x1   -
Push Jerk - kg   85x1   65x5   65x5   60x5   60x5   -
Mini WOD   3 rounds:
8 begginer pull ups + 8 box jumps (18”)+5 kb swings (55#)
(4:30)


I got a new to,y a 55# kettlebell.  I thought at first it was going to be too heavy (first time I’ve really used a kb), but I can already snatch it right handed for reps.  Swings and Sumo High Pulls aren’t a problem.  My guess is because the movement seems so similar to throwing weight Over Bar, and a keg toss, both of which I do pretty often in contests.

  Good deal on the KB Andrew. Aren’t you glad you are a master now and can throw 42 lbs. on weight over bar . I sure don’t miss that 56 lb er. Have fun with that new toy.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 09 January 2014 10:19 AM   [ Ignore ]   [ # 27 ]
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dannyrod - 09 January 2014 09:58 AM
OPG57 - 09 January 2014 07:43 AM

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.

Yowza! How do you convince the wife to do this??

I lay out a trail of dollar bills :^)  LOL!  She likes this kind of Cardio /strength work.  Thanks Danny.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 09 January 2014 10:20 AM   [ Ignore ]   [ # 28 ]
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dannyrod - 09 January 2014 09:56 AM

At the station today…

50 KBS 48#
21-15-9
Situps
Hand release pushups
25 KBS
15-10-5
Pullups
Double unders
10 KBS

10:32

Weighted pullups
4 x 25# x 5

In
500m row
25# KBS
Pass thrus
Jump rope singles
Couple of calls

Good workout Danny

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 09 January 2014 10:40 AM   [ Ignore ]   [ # 29 ]
Big Dawg
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Pack
Four rounds for time of:
Run 400 meters
35 30 (heaviest I own) pound Dumbbell Clean & Jerk, 21 reps

22:49

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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: 09 January 2014 11:24 AM   [ Ignore ]   [ # 30 ]
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SheepDawg - 09 January 2014 09:31 AM
OPG57 - 09 January 2014 07:43 AM

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.

Nice job!  This week’s weather would have been great for “sled pulls” around here; we got nearly 2 feet of snow in three days!  LOL

Do you live in Northern NY?

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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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