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Monday, January 13th, 2013 - Back extension, GHD sit-up, OHS
Posted: 13 January 2014 11:47 AM   [ Ignore ]   [ # 16 ]
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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.

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42/M/5’8”/155# (180# in early 2012)

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Posted: 13 January 2014 11:58 AM   [ Ignore ]   [ # 17 ]
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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

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Posted: 13 January 2014 12:36 PM   [ Ignore ]   [ # 18 ]
Terrier
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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

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

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Posted: 13 January 2014 01:19 PM   [ Ignore ]   [ # 19 ]
Terrier
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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.

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

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Posted: 13 January 2014 01:30 PM   [ Ignore ]   [ # 20 ]
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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.

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

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Posted: 13 January 2014 02:12 PM   [ Ignore ]   [ # 21 ]
Big Dawg
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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.

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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: 13 January 2014 02:41 PM   [ Ignore ]   [ # 22 ]
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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.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 13 January 2014 03:41 PM   [ Ignore ]   [ # 23 ]
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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.

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

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Posted: 13 January 2014 03:46 PM   [ Ignore ]   [ # 24 ]
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15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 95#

11:11

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M/47/5’ 11”/210#

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Posted: 13 January 2014 03:48 PM   [ Ignore ]   [ # 25 ]
Top Dawg
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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

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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

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Posted: 13 January 2014 04:12 PM   [ Ignore ]   [ # 26 ]
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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

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M/46/5’10”/155

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Posted: 13 January 2014 04:18 PM   [ Ignore ]   [ # 27 ]
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20131013 Mon
Four rounds of:
Row 1,000 meters
Rest 90 seconds

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

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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: 13 January 2014 04:36 PM   [ Ignore ]   [ # 28 ]
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Modified

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

Time 11:43

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Posted: 13 January 2014 05:40 PM   [ Ignore ]   [ # 29 ]
Big Dawg
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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.

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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: 13 January 2014 05:47 PM   [ Ignore ]   [ # 30 ]
Big Dawg
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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

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M/34/5’ 10”/182#

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