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Tuesday, January 14th, 2014 - Rest Day
Posted: 14 January 2014 12:10 PM   [ Ignore ]   [ # 16 ]
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140112

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

Post splits times to comments

4:27, 4:08, 4:10, 4:11

Tension set 1 click below half - started at half - dropped a click after first round.

Preceeded with :

Back Squat

135x8
185x3
225x1
250x3

Forgot the high rep set.

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M 52/5’10”/180

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Posted: 14 January 2014 12:21 PM   [ Ignore ]   [ # 17 ]
Mutt
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Scaled “Jack”
20 min AMRAP
10 Push Press 20kg
10 KB Swings 10kg
10 Box Jumps 20”

11 Rounds 10 Press 5 KB

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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Posted: 14 January 2014 01:27 PM   [ Ignore ]   [ # 18 ]
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9 January 2014 - Run/ DB Clean and Jerk

WOD:
Four rounds for time of:
Run 400 meters
35 pound Dumbbell Clean & Jerk, 17 reps

I stopped at 25 minutes. Wow. I think I got through 3 rounds + 10 C&J.

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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: 14 January 2014 01:50 PM   [ Ignore ]   [ # 19 ]
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Outlaw 140103:

Warm up: Skateboarding! Why didnt I think of this earlier? I lift at a skate park. I want to get better at surfing. And skateboards were invented by surfers to crosstrain on.

8:00 to work to a 2rm Power Clean & Push Jerk
80kg didnt attempt heavier

ME T&G Power Cleans & Push Jerks @65kg
8 reps eh

a) Back Squat: 8X90kg, 8X97.5kg, 5X105kg, 5X110kg(f, 4 reps, rode the 5 rep down and sat it down without even attempting the lift) -­ quick up and down with no pause every set, rest 90 sec.
b) 4X10 UB Max Deficit HSPU - 0”, 2”, 4”, 5.5” PR – rest 90 sec.

For time (rest is mandatory and should be exact):
30 UB Wall Balls 14# - 1:05
Rest 2:1 - 0:33
20 UB Wall Balls 14# - 0:46
Rest 2:1 - 0:23
40 6″ Target Burpees - 2:52
No rest
20 UB Wall Balls 14# - 0:51
Rest 2:1 - 0:26
30 UB Wall Balls 14# - 1:08

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M 29 178cm 80kg

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Posted: 14 January 2014 01:51 PM   [ Ignore ]   [ # 20 ]
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I’m SO happy to be resting today.

Murph, nice deadlifts!
Loon, good backsquats after that WOD.

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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: 14 January 2014 01:54 PM   [ Ignore ]   [ # 21 ]
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Glorybelle - 14 January 2014 01:51 PM

I’m SO happy to be resting today.

Murph, nice deadlifts!
Loon, good backsquats after that WOD.

Thanks Glorybelle, my rest day is tomorrow and I am actually looking forward to it for once….have a good one!

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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: 14 January 2014 02:56 PM   [ Ignore ]   [ # 22 ]
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Buy in:
Ran 0.6mi to the weight room
3X Crossfit Warm Up (minus sit ups)
5 pull ups
10 push ups
15 Squats
Stretching

WOD:
Pups
15-12-9-6-3
Back extension
Sit-ups
Overhead squats, 45#

12:33
REALLY struggled with the OHS. It’s my weakest movement by far.
Had to get creative with the back extension; work facility not set up. Cobbled together something awesome.

Buy-Out:
0.6mi Run back to my building (nooner!)

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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: 14 January 2014 03:46 PM   [ Ignore ]   [ # 23 ]
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warm up
MOBs
EMOM for 16min alternating: 12 t2b & 3 PJ@135

Lift
BS
[5@135;4@155;3@175;2@195;1@215;1@235 warm up]
Attempt 3x3reps @240; got 3x3 (3min rest b/w sets)
Debrief-  ALL BELTED.  ALL TO 16inch BENCH.  Felt OK, need GD’s eye…

7min rest, then…

WOD (from BrandX 1/14/14)
15-12-9reps for time of:
thrusters, 95#
pull-ups
burpees
TOTAL TIME=8:12 (2:54/3:05/2:13)

Previous, done as 5rds of 7reps:
3/16/2013=8:34 (1:07/1:44/1:55/1:57/1:51)115# thrusters
2/05/2010=9:09 (1:10/1:50/1:57/2:04/2:06)125# thrusters
6/4/2009=10:34 (1:21/2:04/2:20/2:31/2:19)125# thrusters
3/13/2009=9:19 (1:10/1:47/2:08/2:04/2:09) 115# thrusters
11/29/2008=7:30 (0:59/1:18/1:40/1:48/1:45) 95# thrusters
3/2/2008=6:53 (1:03/1:25/1:27/1:31/1:27) 75# thrusters

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 14 January 2014 03:51 PM   [ Ignore ]   [ # 24 ]
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am
deadlift
95*10/135*5/205*3
260*3/285*3/300*3
235*17

I have been always afraid of NOT using the hook grip for heavy deadlifts, even with alternating grip. Noticed the other day OPG discussing the matter and decided to give it a shot today - not to use the hook grip. Managed fine 300x3. This is very heavy for me - a PR, and the grip one of the weaknesses. Still used the hook grip for the hi-rep round. As a result, my thumbs are much happier today than after a usual DL session.

thanks OPG!


pm
wu
various, mostly involving a 26 lbs KB

wod

SUNDAY 140112

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

time
3:44/3:50/3:50/3:50

This was unexpected. Was hoping to be in the 4:00-4:05 range, but got a bit more ambitious after the first round.

$o

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

5 min each leg - hamstring stretching with a “distracted” (as per KStarr) hip joint - rubber band
3 min pancake split hold

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M/47/5’10”/155

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Posted: 14 January 2014 04:27 PM   [ Ignore ]   [ # 25 ]
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Week 2 Day 1
Strict Press: 6x3 (reset bar just below chin, do not go all the way down to chest) 115,115,125,125,135,135
Behind the neck push press 4x8 (95,95,95,95)
Dumbbell chest flyes 4x15 (30,30,35,35)
75 pushups (20,20,20,15)

Notes:
The strict press felt harder going to below chin instead of all the way.
First time doing behind the neck press.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 14 January 2014 04:58 PM   [ Ignore ]   [ # 26 ]
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Warm Up

2 mile run 20 pound vest.

Chest Routine with guys at station.

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 14 January 2014 05:16 PM   [ Ignore ]   [ # 27 ]
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jennmedic - 14 January 2014 04:58 PM

Warm Up

2 mile run 20 pound vest.

Chest Routine with guys at station.

Done.

Sounds like a fun one. Good job Jenn

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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: 14 January 2014 05:17 PM   [ Ignore ]   [ # 28 ]
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Pack
15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 95#/65# 75#

8:13

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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 05:19 PM   [ Ignore ]   [ # 29 ]
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The Outlaw Way WOD 140114:

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

Strength/Skill
1a) 4XME Kipping Ring Dips ­ 5 sec pause at top of dip every 5 reps, rest 90 sec.
1b) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.

Conditioning
7 rounds of:
Row 250m
14 Wall Balls 20/14#
7 Power Snatches 115/75#
Rest 1:1
Every round should be all out on every movement. All WB are meant to be UB.

1)145
2)125

a)13,16,12,12
b)185 (had to pause), 165 for the rest

Conditiong: scaled to 4 rounds, 14#, 75#
2:29, 2:17, 2:20, 2:18

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

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Posted: 14 January 2014 05:29 PM   [ Ignore ]   [ # 30 ]
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Smokey - 14 January 2014 05:17 PM

Pack
15-12-9-6-3
Back extension
GHD sit-ups
Overhead squats, 95#/65# 75#

8:13

You got it done. Good job Smokey

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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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