2 of 4
2
Monday, January 13th, 2013 - Back extension, GHD sit-up, OHS
Posted: 13 January 2014 11:47 AM   [ Ignore ]   [ # 16 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  253
Joined  2009-08-25

Pack women
15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 65#, unbroken. First set a bit wobbly but unbroken. Remainder were fine.
16:19
Missed the note about practicing handstands after.

 Signature 

43/M/5’8”/155# (180# in early 2012)

Profile
 
 
Posted: 13 January 2014 11:58 AM   [ Ignore ]   [ # 17 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  187
Joined  2009-09-11

Puppies and Buttercups
Three rounds:
9 Shoulder presses <> 30 kg
12 Push ups
15 Assisted pull ups

Time 8:04

and

cash out

4 rds of

15 Sit-ups
30 kg Deadlift, 15 reps

in 9:28

Profile
 
 
Posted: 13 January 2014 12:36 PM   [ Ignore ]   [ # 18 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  59
Joined  2013-10-18

Cindy XXX Pack

In 15 min
Pull ups   10, 15, 20, 5
Push ups 20, 30, 40
Squats 30, 45, 60

Ouch . . . . .

L-sits from the floor was no bueno. 
Bent knee tuck sit: 1:35 sec out of 8 min

 Signature 

M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

Profile
 
 
Posted: 13 January 2014 01:19 PM   [ Ignore ]   [ # 19 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  70
Joined  2010-08-25

Cindy XXX
Buy In:
Run 0.6 mi to the weight room
Stretch
Sit-ups

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   10 pull-ups

Started set #3…

Much harder than I thought it would be. Pull ups and squats were fine… push-ups are another story.

I am a little behind because of my Schedule. Two on, one off, two on, two off.

 Signature 

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

Profile
 
 
Posted: 13 January 2014 01:30 PM   [ Ignore ]   [ # 20 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  701
Joined  2009-09-28

Max rep test - Re-do

max pullups in 2 minutes: 24, today - 21
max pushups in 4 minutes: 75, today 75
max squats in 6 minutes: 180, today 170
6 minute row: 1805 m, today run 0.78 miles

Reflections: the first time I was doing a group workout, I gained about 2 pounds over December, my rep scheme for the pullups was wrong.

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 13 January 2014 02:12 PM   [ Ignore ]   [ # 21 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

21-18-15-12-9-6-3 in 21:46
Back extensions burned.
I had to do abmat butterfly sit ups after completing the round of 12 GHDs.
OHS felt good at 65#, but my legs were fried by the end.

Practiced just a couple of steady handstands, but had to go back to work.

 Signature 

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

Profile
 
 
Posted: 13 January 2014 02:41 PM   [ Ignore ]   [ # 22 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU
5:00 row (1130m)
Dynamic stretching

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

C.A. O-lifting starter program week 2
Monday

Clean and jerk 5x3+1 @ 95#
Clean pulls 4x3 @ 135#
Back squat 5x5 @ 205#

After looking at the video from Saturday, I decided to drop the weight and really focus on form.  I took video today also and looked at it after every set.  I think I corrected the issue somewhat with my set position, but now it seems like my second pull needs more work, but I knew that going in.  I’ll probably stick to lower weights for the rest of this program so I can really concentrate on my technique.

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 13 January 2014 03:41 PM   [ Ignore ]   [ # 23 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  774
Joined  2012-02-26

The Outlaw Way WOD 140113:

BBG

1) 12 minute to establish a 3-Position Snatch (Mid-Hang – half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor).
2) EMOM for 5 minutes: 1 3-Position Snatch @ 85% of max from #1.

Strength/Skill

1a) 3XME UB C2B Pull-ups with 1 Tempo Strict Pull-up (stop all swinging – 3 counts up, 3 count pause with chin over bar, 3 counts down – then begin C2B again) every 5 reps – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

10 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

1)105, 115(wasn’t able to get under it at all)
2)90 (missed the last low hang)

a) 7,7,7 (not counting the tempo rep)
b) 90,95,100

2rds, 8 shoulder to overhead at 100#
I meant to do 95# like last time, but forgot to take the 2.5s off after lunges.  Double unders, especially second round, were much improved.

 Signature 

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

Profile
 
 
Posted: 13 January 2014 03:46 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  583
Joined  2010-03-16

15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 95#

11:11

 Signature 

M/48/5’ 11”/220#

Profile
 
 
Posted: 13 January 2014 03:48 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23

I have been a tremendous slacker lately, but that will all end tonight as Oly CLub is starting back up big surprise

To day I was all warmed up after
3x10’s
dot drill
inch worm
walking lunge
high knee skip
mountain climbers

when the sons school called to pick him up - rats


—-I did this on Wednesday but never posted it:

Pack
Complete as many rounds as possible in 15 minutes of:
15 Sit-ups
Deadlift, 21 reps@ 40kg

8 rds +6 sit-ups

all sit-ups unbroken
first three rds of DL unbroken then 15/6 for three rds then 8/7/6 to end

warm-up and mobility

 Signature 

CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

Profile
 
 
Posted: 13 January 2014 04:12 PM   [ Ignore ]   [ # 26 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  593
Joined  2011-10-24

am
back squat
45*10/95*5/135*3/185*1
210*3/230*3/245*3

pm
wu
minimal: DROMs, leg swings, KB

wod

SATURDAY 140111

“Cindy XXX”

Complete as much as possible in 20 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 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

reps
up to 75 squats + 17 pull ups = 437 reps

then

Post reps completed to comments and practice L-sits from the floor for ten minutes. How much of ten minutes can you spend in the “L”?

time
1:25

$o
5min pancake split

 Signature 

M/47/5’10”/160

Profile
 
 
Posted: 13 January 2014 04:18 PM   [ Ignore ]   [ # 27 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  612
Joined  2011-10-06

20131013 Mon
Four rounds of:
Row 1,000 meters
Rest 90 seconds

Rx
4:01, 4:09, 4:15, 4:17

 Signature 

M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 13 January 2014 04:36 PM   [ Ignore ]   [ # 28 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  155
Joined  2008-12-01

Modified

15-12-9-6-3
Back extension
2X sit-ups. (Don’t have a GHD machine)
Overhead squats, 45#

Time 11:43

Profile
 
 
Posted: 13 January 2014 05:40 PM   [ Ignore ]   [ # 29 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  529
Joined  2012-06-10

Four rounds of:
Row 1,000 meters
Rest 90 seconds

Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.

3:58, 4, 4, 4:04

10 min of hammy stretches and they need it. Still feeling them after the DL/GHD WOD.

 Signature 

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

Profile
 
 
Posted: 13 January 2014 05:47 PM   [ Ignore ]   [ # 30 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  452
Joined  2012-09-24

Squat - 135x5, 185x5, 235x3, 275x3, 305x3, 305x3, 305x3 - Felt heavy today.

WOD: Modified because GHD pricing is ridiculous.
15, 12, 9, 6, 3
95lb deadlift
Ab-mat sit ups
95lb Overhead squat

7:45

 Signature 

M/34/5’ 10”/182#

Profile
 
 
   
2 of 4
2