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Monday, January 13th, 2013 - Back extension, GHD sit-up, OHS
Posted: 13 January 2014 06:23 PM   [ Ignore ]   [ # 31 ]
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34/m/6’2”/170
Puppy scaling.
15-12-9-6-3
a) Supermans (sub for back extensions)
b) Abmat Situps
c) OHS w/ PVC

6:03

I really thought that I would be able to do the OHS with an empty barbell.  This is my first time doing this movement, though, and it’s a challenging one.  With the empty bar, I felt that my form was definitely going to suffer, and my body was trying to fold forward.  Swallowed my pride and focused on locking out the PVC, squatting with good form, and trying to keep the arms back and work on “ripping the bar” apart.

Hopefully I’ll Rx this someday and look back at this and reminisce about how I PVC’d it the first time.

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35/m/6’2”/170

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Posted: 13 January 2014 06:47 PM   [ Ignore ]   [ # 32 ]
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This morning (posted on Sunday’s thread) http://forum.crossfitbrandx.com/index.php/forums/viewthread/18552/P30/#319189

This evening:
20 min handstand practice (toes on wall): longest rep was 30 seconds (and managed to not land on my head on any rep)
20 min tuck sit practice on parallettes: longest rep was 15 seconds.

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

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

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Posted: 13 January 2014 06:58 PM   [ Ignore ]   [ # 33 ]
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B/I:
75 single-unders
cfwu
stretch
ankle & hip mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
3x5 @ 65-85-105 lbs
Resetting my main lifts this week to 3x5’s. Starting out about 70% of my 3RM to work on form, then working my way back up.

WOD:
Three rounds for time of:
Run 400 meters (2:49, 2:46, 2:52)
15 Dumbbell Power Clean & Jerks @ 16 lbs ea.
Time:16:47

C/O:
2 rounds of:
Standing Dumbbell Curls @ 16 lbs ea.
Bent-over Dumbbell Rows @ 16 lbs ea.
stretch

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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: 13 January 2014 08:13 PM   [ Ignore ]   [ # 34 ]
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Monday 140113

Run 1.5 mi. 12:01 min.

XFit - Pack - For Time
  15-12-9-6-3
  Back extension
  Sit-ups
  Overhead squats, 65 lb

  Time 7:48

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 13 January 2014 08:16 PM   [ Ignore ]   [ # 35 ]
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Four rounds of:
Row 1,000 meters
Rest 90 seconds

Drag Factor: 125, Avg Stroke Rate: 19 s/m

4:00.1/4:02.9/4:04.9/4:03.8

$O:  50 minutes stretching, including 10 minutes hamstrings

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 13 January 2014 08:23 PM   [ Ignore ]   [ # 36 ]
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Mike R. - 13 January 2014 06:58 PM

B/I:
75 single-unders
cfwu
stretch
ankle & hip mobility

SWOD:
Back Squat:
1x10 @ 45 lbs
3x5 @ 65-85-105 lbs
Resetting my main lifts this week to 3x5’s. Starting out about 70% of my 3RM to work on form, then working my way back up.

WOD:
Three rounds for time of:
Run 400 meters (2:49, 2:46, 2:52)
15 Dumbbell Power Clean & Jerks @ 16 lbs ea.
Time:16:47

C/O:
2 rounds of:
Standing Dumbbell Curls @ 16 lbs ea.
Bent-over Dumbbell Rows @ 16 lbs ea.
stretch

Sounds like a good game plan.Good luck on the 3x5, always a solid format.

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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: 13 January 2014 08:25 PM   [ Ignore ]   [ # 37 ]
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Smokey - 13 January 2014 08:16 PM

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

Drag Factor: 125, Avg Stroke Rate: 19 s/m

4:00.1/4:02.9/4:04.9/4:03.8

$O:  50 minutes stretching, including 10 minutes hamstrings

Sounds like a great cardio session Smokey. I’ve been wanting to pull myself but I have to wait until after Deadlifts Wed. Take care

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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: 13 January 2014 08:27 PM   [ Ignore ]   [ # 38 ]
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SheepDawg - 13 January 2014 06:47 PM

This morning (posted on Sunday’s thread) http://forum.crossfitbrandx.com/index.php/forums/viewthread/18552/P30/#319189

This evening:
20 min handstand practice (toes on wall): longest rep was 30 seconds (and managed to not land on my head on any rep)
20 min tuck sit practice on parallettes: longest rep was 15 seconds.

So being 6’4”  did you end up with foot prints on the ceiling. LOL! Happy training SheepDawg.

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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: 13 January 2014 09:03 PM   [ Ignore ]   [ # 39 ]
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OPG57 - 13 January 2014 08:25 PM
Smokey - 13 January 2014 08:16 PM

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

Drag Factor: 125, Avg Stroke Rate: 19 s/m

4:00.1/4:02.9/4:04.9/4:03.8

$O:  50 minutes stretching, including 10 minutes hamstrings

Sounds like a great cardio session Smokey. I’ve been wanting to pull myself but I have to wait until after Deadlifts Wed. Take care

Thanks OPG. Good job on yesterday’s box squats and sled pull.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 14 January 2014 12:34 AM   [ Ignore ]   [ # 40 ]
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Rest day.

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M 29 178cm 80kg

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Posted: 14 January 2014 05:44 AM   [ Ignore ]   [ # 41 ]
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Last night:
Exercise   Set #1   Set #2   Set#3   Set#4   Set#5
Front Squat - kg   60x3   70x3   80x3   85x3   90x3     100x1   105x1   110x1   115x1   -
Puppies WOD   15-12-9-6-3
Back extensions + Decline Sit-ups + 10# Overhead Squats
(10:30)

Should have used an empty bar for the OS, but I thought since I had done Front Squats I would just use a steel rod type bar.

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M/47/5’6”/210 (95.4kg)

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Posted: 14 January 2014 06:23 AM   [ Ignore ]   [ # 42 ]
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Wu: yes

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CF since 08/01/2013

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Posted: 14 January 2014 10:48 AM   [ Ignore ]   [ # 43 ]
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Puppies 30# 9:43

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CFDOB 12/29/09

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Posted: 14 January 2014 03:00 PM   [ Ignore ]   [ # 44 ]
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140112
Four rounds of:
100 SDHP’s
Rest 90 seconds

B/I: HB 3/1, 25 Double unders

R1: 5:27
R2: 5:53
R3: 5:51
R4: 5:23

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You are not a beautiful or unique snowflake.

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Posted: 14 January 2014 03:12 PM   [ Ignore ]   [ # 45 ]
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OPG57 - 13 January 2014 08:27 PM
SheepDawg - 13 January 2014 06:47 PM

This morning (posted on Sunday’s thread) http://forum.crossfitbrandx.com/index.php/forums/viewthread/18552/P30/#319189

This evening:
20 min handstand practice (toes on wall): longest rep was 30 seconds (and managed to not land on my head on any rep)
20 min tuck sit practice on parallettes: longest rep was 15 seconds.

So being 6’4”  did you end up with foot prints on the ceiling. LOL! Happy training SheepDawg.

Almost.  I’m still having trouble getting truly vertical.  wink

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

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

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