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Wednesday, January 15th, 2014 - Maggie
Posted: 15 January 2014 06:04 PM   [ Ignore ]   [ # 31 ]
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thumper87 - 15 January 2014 04:19 PM

Starting a new 5/3/1 cycle, so today I found Max effort 1RM for deadlift and press (while maintaining near perfect form) in other words my Technical PR

Deadlift 415# (10 pound PR)
Press 145# (5 pound PR)

Then, 5 rounds for time with 2 buddies
5 DL @ 205#
5 strict press@ 95#
5 strict pullups

Team effort 11:30

Great job on the PRs Thumper

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F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 15 January 2014 06:06 PM   [ Ignore ]   [ # 32 ]
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Today’s WOD:

B/I: 36 squats, no burpees. Figure I’ll see enough burpees in the WOD.

WOD:
Puppies
20 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Wall walk up

Curtailed to 16 reps due to excessive no-reps on the wall walk-ups. Burpees scaled off to burpee movement and knee push-ups starting with round 11. Push-ups were knee push-ups throughout.
Time: 27:45.0

I wish I knew what to say. This workout revealed my upper body weakness for what it is: epic. I’m not sure how to further scale down the wall walk-ups to get to something that’s difficult but finishable. Everything else was doable - but I’d get a wall walk-up started and then not be able to move, or I’d slide a hand forward and then fall. And fall I did, a couple of dozen times. Skinned up my knee pretty good. That ought to be a reminder to try harder next time!

Finally, I simply decided to do the last four rounds without a wall walk-up for time: 2:32.3.

C/O: 11 burpees. I was pissed about the result from the WOD and made myself get through this come hell or high water…and I did. 5 no-reps in 11 burpees, but by God I made it. No knee push-ups found here.

It’ll have to do, I guess - I came home from the workout with my body reacting as if I hadn’t even worked out at all, except for the dead arms.

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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#. Still a pup for now, but hoping to move up soon!

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Posted: 15 January 2014 06:08 PM   [ Ignore ]   [ # 33 ]
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At the station today…

Deadlift
135 x 10
185 x 5
225 x 3
255 x 1
275 x 1
2 x 295 x 1
3 x 265 x 5

Shrugs
3 x 135 x 5

In
500m row
200 jump rope singles
DROMS

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 15 January 2014 06:09 PM   [ Ignore ]   [ # 34 ]
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esorrell - 15 January 2014 05:36 PM

WU
5:00 row (1118m)
Dynamic stretching


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

Burgener WU 1x45
3 position snatch (high, mid, floor) @65 x2

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

Snatch 5x3 @ 65#
Clean pulls 4x3 @ 115#
Front squat 5x5 @ 165#

Kept the weight light and focused on technique - reviewing the video after every set.  Ran out of time for metcon… Need to start about 10 minutes earlier to account for taping/review…

Overall it was a good session… Maybe bump up the weight a bit more next time…

Good job on the Oly work , Sorry I didn’t see your videos when you posted them on 1/11. Get that back flat on the pull and you will be doing great. Good shoulder and low back flexibility.Good Luck esorrell

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 15 January 2014 06:10 PM   [ Ignore ]   [ # 35 ]
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MNtiger73 - 15 January 2014 06:06 PM

Today’s WOD:

B/I: 36 squats, no burpees. Figure I’ll see enough burpees in the WOD.

WOD:
Puppies
20 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Wall walk up

Curtailed to 16 reps due to excessive no-reps on the wall walk-ups. Burpees scaled off to burpee movement and knee push-ups starting with round 11. Push-ups were knee push-ups throughout.
Time: 27:45.0

I wish I knew what to say. This workout revealed my upper body weakness for what it is: epic. I’m not sure how to further scale down the wall walk-ups to get to something that’s difficult but finishable. Everything else was doable - but I’d get a wall walk-up started and then not be able to move, or I’d slide a hand forward and then fall. And fall I did, a couple of dozen times. Skinned up my knee pretty good. That ought to be a reminder to try harder next time!

Finally, I simply decided to do the last four rounds without a wall walk-up for time: 2:32.3.

C/O: 11 burpees. I was pissed about the result from the WOD and made myself get through this come hell or high water…and I did. 5 no-reps in 11 burpees, but by God I made it. No knee push-ups found here.

It’ll have to do, I guess - I came home from the workout with my body reacting as if I hadn’t even worked out at all, except for the dead arms.

If you gave it your best what more can you ask for.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 15 January 2014 06:11 PM   [ Ignore ]   [ # 36 ]
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dannyrod - 15 January 2014 06:08 PM

At the station today…

Deadlift
135 x 10
185 x 5
225 x 3
255 x 1
275 x 1
2 x 295 x 1
3 x 265 x 5

Shrugs
3 x 135 x 5

In
500m row
200 jump rope singles
DROMS

Good work Danny.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 15 January 2014 06:11 PM   [ Ignore ]   [ # 37 ]
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Puppy scaling with 20 reps. 

8:44. 

I did all the movements as prescribed, except I did the handstand by kicking up to a wall and then holding it for a 1-2 count.

This was one pretty fun, and I could have kept going, although I was breathing and sweating hard by the time I finished.  I think I could have done 30 no problem; 50 might have tested my endurance and will power.  I’m sure I would have taken over 20 minutes to do all 50.

As an early workout in this Crossfit journey and my first true “girl,” I look forward to doing this one again in the future and it being one of my first true benchmarks.

Curious to click over and see how the CFT will be scaled (if at all).

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Posted: 15 January 2014 06:30 PM   [ Ignore ]   [ # 38 ]
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“Marguerita”

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16:01

Spent most of that 16 minutes figuring out which move was next.  More of a mental workout than a physical workout.

Leni

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Posted: 15 January 2014 06:34 PM   [ Ignore ]   [ # 39 ]
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The Outlaw Way WOD 140115:

BBG
1) 8:00 to work to a 1rm Power Snatch (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Snatch @ 80% of max from #1.

Strength
1a) 3X1 Strict Press + 7 Push Press – heaviest possible, rest 90 sec.
1b) 3X8 Kang Squats – medium load (slightly heavier than last week) – be perfect with every rep, rest 90 sec. DEMO VIDEO

Conditioning
30 Muscle-Ups for time.

1)115, 125(2xfail), 120(2xfail)
2)90 (no misses)

a)120
b)120

Conditioning (scaled for equipment to progressions on TRX bands)
6:00

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

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Posted: 15 January 2014 07:05 PM   [ Ignore ]   [ # 40 ]
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140115 WEDNESDAY

WU: 3x15- squats, single unders, Sampson’s, shoulder dislocates

WOD:
Puppies
20 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Wall walk up

16:27:80

CD: hip extensions - 2 minutes/hip

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 15 January 2014 07:18 PM   [ Ignore ]   [ # 41 ]
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OPG57 - 15 January 2014 06:09 PM
esorrell - 15 January 2014 05:36 PM

WU
5:00 row (1118m)
Dynamic stretching


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

Burgener WU 1x45
3 position snatch (high, mid, floor) @65 x2

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

Snatch 5x3 @ 65#
Clean pulls 4x3 @ 115#
Front squat 5x5 @ 165#

Kept the weight light and focused on technique - reviewing the video after every set.  Ran out of time for metcon… Need to start about 10 minutes earlier to account for taping/review…

Overall it was a good session… Maybe bump up the weight a bit more next time…

Good job on the Oly work , Sorry I didn’t see your videos when you posted them on 1/11. Get that back flat on the pull and you will be doing great. Good shoulder and low back flexibility.Good Luck esorrell

Thanks, OPG.  Keeping a flat back was my primary focus today.  I’ll post some more after Saturdays session to see how I’m coming along.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 15 January 2014 07:29 PM   [ Ignore ]   [ # 42 ]
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“Maggie”
Pack: 10:15
Kept going as rx’d
18:41

I lost count soooo many times. Very odd combo.

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M/34/5’ 10”/182#

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Posted: 15 January 2014 08:15 PM   [ Ignore ]   [ # 43 ]
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AntDawg - 15 January 2014 07:29 PM

Very odd combo.

I agree.  I kept wanting to go from push-up to sit-up. It wore me out, though.

Nice job on the time,  and on the perseverance to keep on.

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

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 15 January 2014 08:28 PM   [ Ignore ]   [ # 44 ]
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OPG57 - 15 January 2014 06:10 PM

If you gave it your best what more can you ask for.

I thought I had more in me, that’s why I cashed out as hard as I did. grin At least tomorrow, I get a fighting chance with the CFT WOD, which I’ll probably do at the office so I can nail 36 squats/12 burpees on the buy-in and a big run of stair climbing or longer recumbent bike ride in the cash-out.

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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#. Still a pup for now, but hoping to move up soon!

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Posted: 15 January 2014 08:31 PM   [ Ignore ]   [ # 45 ]
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sbburris - 15 January 2014 06:11 PM

Puppy scaling with 20 reps. 

8:44. 

I did all the movements as prescribed, except I did the handstand by kicking up to a wall and then holding it for a 1-2 count.

This was one pretty fun, and I could have kept going, although I was breathing and sweating hard by the time I finished.  I think I could have done 30 no problem; 50 might have tested my endurance and will power.  I’m sure I would have taken over 20 minutes to do all 50.

As an early workout in this Crossfit journey and my first true “girl,” I look forward to doing this one again in the future and it being one of my first true benchmarks.

Curious to click over and see how the CFT will be scaled (if at all).

Now this is what I should have done to scale the handstand part - easier than wall walk-ups!

 Signature 

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#. Still a pup for now, but hoping to move up soon!

Profile
 
 
   
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