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Saturday, January 11th, 2014 - Cindy XXX
Posted: 11 January 2014 07:11 PM   [ Ignore ]   [ # 31 ]
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OPG57 - 11 January 2014 05:39 PM
Glorybelle - 11 January 2014 01:18 PM

Great to see many of us doing Cindy XXX today.

345 reps in 20:00
1 green support band for pull-ups (30# supported)
dropped to knee push-ups after 70
air squats actually felt good

I tried, but could not get an L-sit off the ground to save my life.
I can’t decide if the pull ups or push ups were worse!

That’s a lot of reps Glorybelle, sounds like you stopped after the 50 pushups,  that would be 345 reps if my addition is correct.Good job

Yep! That’s exactly when my timer went off, right as I hit the top of the 50th push up in that 25, 50, 75 round. I’d wanted to get through the 75 squats, but will strive for that next time. The pull ups and push ups were really broken, down to two at a time during some parts of the WOD.
I was never been so glad to hear that timer! Haha.

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Went away in 2010, came back to CF in April 2013

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Posted: 11 January 2014 07:36 PM   [ Ignore ]   [ # 32 ]
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Gymnastic WU#2
Bench - 45x10, 135x5, 185x2, 205x1, 220x3, 220x3, 220x3
Narrow push ups x40
Weighted pull ups - 20x5, 20x5, 25x3

False grip holds x3

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Posted: 11 January 2014 07:47 PM   [ Ignore ]   [ # 33 ]
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@OPG, I realize now that I wrote I went to knees for push ups after 70. I meant 70 total, or half way through the round of 40 push ups.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 11 January 2014 07:56 PM   [ Ignore ]   [ # 34 ]
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TOW WOD 140111:

BBG

1) 10 minutes to establish a 1rm Snatch (no more than 3 maximal attempts).

2) 10 minutes to establish a 1rm Clean & Jerk (no more than 3 maximal attempts).

Strength

12 minutes to establish a 3rm Front Squat.

Conditioning

“Open Workout 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…

BBG
1)115
2)175(pr)

Strength
185

Conditioning Round of 12 @95 When I started I was thinking the clean and jerks had to be squat cleans, so I did that the first round, and the beginning of the second.  Then I realized that would take forever and didn’t make sense So I switched to power cleans.  If I had done power cleans from the start I probably could have gotten a few more in.

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 11 January 2014 08:46 PM   [ Ignore ]   [ # 35 ]
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Worked on snatches during second half of the Seahawks game…

Burgener WU
75x3
95x3x1
115-125-135-145-155-160F-160 PR
The PR was butt ugly and all over the place on the way up so I tried to get a better one twice but failed on both and called it a day.

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 11 January 2014 09:59 PM   [ Ignore ]   [ # 36 ]
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Glorybelle - 11 January 2014 07:47 PM

@OPG, I realize now that I wrote I went to knees for push ups after 70. I meant 70 total, or half way through the round of 40 push ups.

I imagine you had one heck of a lactic acid burn going on. I have a problem with more than 40 myself if I am maintaining strict form.Good job

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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: 11 January 2014 10:51 PM   [ Ignore ]   [ # 37 ]
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B/I:
50 single-unders
cfwu
stretch
Good Morning:
1x10 @ 15 lbs
Stiff-legged Deadlift:
1x10 @ 45 lbs

SWOD
Deadlift:
1x10 @ 65 lbs
1x5 @ 85 lbs
5x3 @ 105-125-145-165-185(PR) lbs
12-9-6 @ 115 lbs
Felt like form was starting to slip a little at 185. Switched to hook grip and it seemed to help some.
Pressed for time today. No metcon. Will try to get in a run tomorrow.

C/O:
50 single-unders
stretch
hip mobility

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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: 12 January 2014 12:16 AM   [ Ignore ]   [ # 38 ]
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CAG start week 1/4 day 4

Wu: diesel crew, bu. wu., banded disloc.

Work:
-Snatch heavy singel
-C&J heavy singel
-FS heavy singel

Well, the geting under the bar is the issue for me, so I worked on form.
Snatch a progression from California strength; hang p snatch- wait-ohs/hang p snatch-minimum wait-ohs/hang pSquat snatch. Did this for 5 times w only the bar.  A good progression, did get in a good snatch the 2 last attempts.
C&J, same here, the motorik pattern is not there, so worked on 45 kg for som reps.
FS; rather spent when I got here. No rack so power clean/FS 1/1 up to 70 kg.
I am going to progress slow and safe on snatch and clean to make sure form is in place before adding wheight.

Cond:
3 rounds
Max rep bench
Max rep ring row
- rest 2:30

Bench on 75 kg. 16/18, 14/14, 10/11

Mob:
K*
30 sit ups

Out:
5 min row.

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 12 January 2014 04:49 AM   [ Ignore ]   [ # 39 ]
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Today’s WOD:
Buy-in: 27 squats for the squat challenge. No burpees today.

WOD: Puppies
Complete as much as possible in 10 minutes of:
10 Pull-ups or beginner pull ups (Australian pull-ups)
20 Push-ups (sub: incline push-ups)
30 Squats
15 Pull-ups or beginner pull ups
30 Push-ups
45 Squats

Result: full completion, plus 10 Australian pull-ups, 20 incline push-ups, 30 squats, 12 Australian pull-ups.

Should have taken less help (a lower angle) on the push-ups - those were not terribly difficult today. Otherwise, a sound, solid effort.

Cash-out:
4 minutes tuck sits - able to do for 10-15 seconds at a time before hopping down. Not bad. Abs kill.
15 minutes elliptical, 222 calories.

Not bad, not bad!

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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#. Splitting time between pups and pack - this stuff works!

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Posted: 12 January 2014 06:22 AM   [ Ignore ]   [ # 40 ]
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Mike R. - 11 January 2014 10:51 PM

B/I:
50 single-unders
cfwu
stretch
Good Morning:
1x10 @ 15 lbs
Stiff-legged Deadlift:
1x10 @ 45 lbs

SWOD
Deadlift:
1x10 @ 65 lbs
1x5 @ 85 lbs
5x3 @ 105-125-145-165-185(PR) lbs
12-9-6 @ 115 lbs
Felt like form was starting to slip a little at 185. Switched to hook grip and it seemed to help some.
Pressed for time today. No metcon. Will try to get in a run tomorrow.

C/O:
50 single-unders
stretch
hip mobility

Good job on the 185 Mike , closing in on 200. Not sure why everyone is so focused on hook grip or double overhand on Deadlifts ,As a Powerlifter we use an alternating grip to keep bar from rolling in our hands thus allowing the bar to be locked in. Hooked grip is great for Olympic lifts if you are staying at 110% of 1 rm weight or below on your Snatch or clean Deadlifts or high pulls . Most Olympic lifters Opt for using straps on Snatch width grip or clean grip Deadlifts which are not like performing regular Powerlifting Deadlifts.I for one dealt with chronic thumb pain after 5 years of Olympic lifting due to overuse of hook grip.Maybe it was just me, If you review some Olympic training tapes of more advanced Olympiic lifters you will see them using straps on the lifts I’m referring to.Don’t get me wrong, Hook grip is a must on performing the Olympic lifts. it is very effective for maintaining ones grip when you are exploding on the second pull. I only question its use when one gets into Heavy Powerlifting style Deadlifts using weights 2-3x bodyweight the lifter could never realisticly lift overhead .I only give advice because I did this for years and know how painful it could be with max weights that I could never have actually Cleaned but could Deadlift. Since you are new to lifting, I would do some research and learn all your options.There is a reason why 99% of Powerlifters use an alternating grip performing max Deadlifts.Good luck to you.  here is an example of alternating grip we use in powerlifting http://vimeo.com/78314708  and another http://vimeo.com/78195060  Quite effective even on small Drug free woman.

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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: 12 January 2014 07:31 AM   [ Ignore ]   [ # 41 ]
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20140111 Sat
Puppies Plus
Complete as much as possible in 15 minutes of:
10 Pull-ups or beginner pull ups (70# Gravitron)
20 Push-ups
30 Squats
15 Pull-ups or beginner pull ups
30 Push-ups
45 squats
20 pull-ups or beginner pull ups
40 Push-ups
60 Squats

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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: 12 January 2014 08:08 AM   [ Ignore ]   [ # 42 ]
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OPG57 - 12 January 2014 06:22 AM
Mike R. - 11 January 2014 10:51 PM

B/I:
50 single-unders
cfwu
stretch
Good Morning:
1x10 @ 15 lbs
Stiff-legged Deadlift:
1x10 @ 45 lbs

SWOD
Deadlift:
1x10 @ 65 lbs
1x5 @ 85 lbs
5x3 @ 105-125-145-165-185(PR) lbs
12-9-6 @ 115 lbs
Felt like form was starting to slip a little at 185. Switched to hook grip and it seemed to help some.
Pressed for time today. No metcon. Will try to get in a run tomorrow.

C/O:
50 single-unders
stretch
hip mobility

Good job on the 185 Mike , closing in on 200. Not sure why everyone is so focused on hook grip or double overhand on Deadlifts ,As a Powerlifter we use an alternating grip to keep bar from rolling in our hands thus allowing the bar to be locked in. Hooked grip is great for Olympic lifts if you are staying at 110% of 1 rm weight or below on your Snatch or clean Deadlifts or high pulls . Most Olympic lifters Opt for using straps on Snatch width grip or clean grip Deadlifts which are not like performing regular Powerlifting Deadlifts.I for one dealt with chronic thumb pain after 5 years of Olympic lifting due to overuse of hook grip.Maybe it was just me, If you review some Olympic training tapes of more advanced Olympiic lifters you will see them using straps on the lifts I’m referring to.Don’t get me wrong, Hook grip is a must on performing the Olympic lifts. it is very effective for maintaining ones grip when you are exploding on the second pull. I only question its use when one gets into Heavy Powerlifting style Deadlifts using weights 2-3x bodyweight the lifter could never realisticly lift overhead .I only give advice because I did this for years and know how painful it could be with max weights that I could never have actually Cleaned but could Deadlift. Since you are new to lifting, I would do some research and learn all your options.There is a reason why 99% of Powerlifters use an alternating grip performing max Deadlifts.Good luck to you.

I’m focused on hook grip for two reasons. One, starting my deadlift phase, I told myself I’m only using hook grip. Continuing to use it now is keeping the consistency. Two, I want to improve my hook grip to crossover that skill to other lifts. Now being able to use the hook grip at 300 + pounds, keeping that hold in the 100’s for higher reps isn’t a big deal. Overall, I’m looking to increase my WOD performance when oly lifting comes into play. Hook grip has the most crossover to different lifts, why not work on it?

I’ve used over/under a lot in the past. It’s comfortable one way for me, but not the other (right under isn’t comfortable for me). I didn’t like the hook grip at first, but after sticking to it and building it up, it’s natural now. I even KB swing with it. Ultimately, it’ll depend on what people’s goals are.

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M/34/5’ 10”/182#

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Posted: 12 January 2014 11:10 AM   [ Ignore ]   [ # 43 ]
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WOD :
Pack
Complete as much as possible in 15 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
12 pull-ups
This one was hard as hell.

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D. Starman
M/19/180cm/84kg

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Posted: 12 January 2014 12:48 PM   [ Ignore ]   [ # 44 ]
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AntDawg - 12 January 2014 08:08 AM
OPG57 - 12 January 2014 06:22 AM
Mike R. - 11 January 2014 10:51 PM

B/I:
50 single-unders
cfwu
stretch
Good Morning:
1x10 @ 15 lbs
Stiff-legged Deadlift:
1x10 @ 45 lbs

SWOD
Deadlift:
1x10 @ 65 lbs
1x5 @ 85 lbs
5x3 @ 105-125-145-165-185(PR) lbs
12-9-6 @ 115 lbs
Felt like form was starting to slip a little at 185. Switched to hook grip and it seemed to help some.
Pressed for time today. No metcon. Will try to get in a run tomorrow.

C/O:
50 single-unders
stretch
hip mobility

Good job on the 185 Mike , closing in on 200. Not sure why everyone is so focused on hook grip or double overhand on Deadlifts ,As a Powerlifter we use an alternating grip to keep bar from rolling in our hands thus allowing the bar to be locked in. Hooked grip is great for Olympic lifts if you are staying at 110% of 1 rm weight or below on your Snatch or clean Deadlifts or high pulls . Most Olympic lifters Opt for using straps on Snatch width grip or clean grip Deadlifts which are not like performing regular Powerlifting Deadlifts.I for one dealt with chronic thumb pain after 5 years of Olympic lifting due to overuse of hook grip.Maybe it was just me, If you review some Olympic training tapes of more advanced Olympiic lifters you will see them using straps on the lifts I’m referring to.Don’t get me wrong, Hook grip is a must on performing the Olympic lifts. it is very effective for maintaining ones grip when you are exploding on the second pull. I only question its use when one gets into Heavy Powerlifting style Deadlifts using weights 2-3x bodyweight the lifter could never realisticly lift overhead .I only give advice because I did this for years and know how painful it could be with max weights that I could never have actually Cleaned but could Deadlift. Since you are new to lifting, I would do some research and learn all your options.There is a reason why 99% of Powerlifters use an alternating grip performing max Deadlifts.Good luck to you.

I’m focused on hook grip for two reasons. One, starting my deadlift phase, I told myself I’m only using hook grip. Continuing to use it now is keeping the consistency. Two, I want to improve my hook grip to crossover that skill to other lifts. Now being able to use the hook grip at 300 + pounds, keeping that hold in the 100’s for higher reps isn’t a big deal. Overall, I’m looking to increase my WOD performance when oly lifting comes into play. Hook grip has the most crossover to different lifts, why not work on it?

I’ve used over/under a lot in the past. It’s comfortable one way for me, but not the other (right under isn’t comfortable for me). I didn’t like the hook grip at first, but after sticking to it and building it up, it’s natural now. I even KB swing with it. Ultimately, it’ll depend on what people’s goals are.

Don’t forget to tell him about your 20 grit thumbs. In Olympic lifting we tape them.

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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: 12 January 2014 12:58 PM   [ Ignore ]   [ # 45 ]
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Forgot to post yesterday

Pack
Complete as much as possible in 15 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups

50 15 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

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M/48/5’ 11”/220#

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