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Friday, January 17th, 2014 - MU, C&J, Row
Posted: 17 January 2014 03:56 PM   [ Ignore ]   [ # 31 ]
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am
Press
45*10/65*4
85*5/95*5/102.5*5
85*13-9-8 <—this was an attempt on 15-12-9


pm
wu
500m row, DROMs, overhead passes, KB, PVC OHS

wod

WEDNESDAY 140115

“Maggie”

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

pack
30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (wall walk up if you are unable to handstand)

time
11:39

$o
stretching

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Posted: 17 January 2014 03:58 PM   [ Ignore ]   [ # 32 ]
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thumper87 - 17 January 2014 03:44 PM

Friday:

4 rounds for time
400m run
35 squats

Worked full ROM on squats (obviously) and tried for 6:00 min mile pace on all 400s (5:20 mile is PR)...

finished in 9:48

then, found 1RM for bench press for new cycle of 5/3/1 (starting next week) with some dudes:
255# was the heaviest CLEAN rep, failed at 265#... I’m okay with that; I care about the bench the least out of the four main 5/3/1 lifts.

Nice Clean Thumper

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F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 17 January 2014 04:04 PM   [ Ignore ]   [ # 33 ]
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OPG57 - 17 January 2014 03:58 PM
thumper87 - 17 January 2014 03:44 PM

Friday:

4 rounds for time
400m run
35 squats

Worked full ROM on squats (obviously) and tried for 6:00 min mile pace on all 400s (5:20 mile is PR)...

finished in 9:48

then, found 1RM for bench press for new cycle of 5/3/1 (starting next week) with some dudes:
255# was the heaviest CLEAN rep, failed at 265#... I’m okay with that; I care about the bench the least out of the four main 5/3/1 lifts.

Nice Clean Thumper

Hey thanks OpG sorry what I meant was I was only able to obtain 255 pounds on bench press cleanly, no heavier! (265 needed a tiny spot)... I wish my clean was that heavy… don’t train oly movements often and therefore only clean around 185!

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M/25/5’11”/200

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Posted: 17 January 2014 04:41 PM   [ Ignore ]   [ # 34 ]
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OPG57 - 17 January 2014 03:55 PM
jennmedic - 17 January 2014 03:37 PM

Warm Up

Row 1000

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

17:02

Good WOD! 

Done

Well done Wildman!  Enjoy the Weekend if you’re at home.

Thanks OPG. About 1000 m into row I did not feel so wild. Your new program seems to be coming along quiet well great job.

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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
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188
CF DOB 2010

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Posted: 17 January 2014 04:45 PM   [ Ignore ]   [ # 35 ]
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Pack
For time:
40 Pull ups + 40 push ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

16:58

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M/48/5’ 11”/220#

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Posted: 17 January 2014 04:50 PM   [ Ignore ]   [ # 36 ]
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warm up: 2 mile run
WOD in 20:02
30 muscle up progressions with 1 green iron woody band combined with jumping
21 75# power cleans and jerks
row Rx’d
cool down: 2 mile spin bike

Just felt so tired today. Really happy about a rest day tomorrow.

@OPG, love the videos! I showed my teenage son the one of your son and he’s inspired. He also asked me if you had any dead lift videos and I showed him.

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 17 January 2014 05:00 PM   [ Ignore ]   [ # 37 ]
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TOW WOD 140117:

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

Strength/Skill
1a) Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.
1b) 4X30 sec. ME Deficit HSPU 6/4″ – rest 90 sec.

Conditioning
For time:
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
*Only one bar may be used. Stage all plates needed for weight changes before beginning.

1) 165 (felt like I could have done more, but ran out of time)
2) 130(no misses)

a)175
b)5, 4, 5, 6 (1/2” deficit)

Condition:
16:40 Runs were with a 25# plate, Thrusters were 45, 65, 95

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 17 January 2014 05:19 PM   [ Ignore ]   [ # 38 ]
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THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS 255-275-295-305

SP 135-145-155(f)-155(f)-150

DL 365-395-405-415(f)

Total: 860 (PR)

305 BS and 405 DL tied my previous PR’s, so very happy with that, but never had both in one CFT attempt. Total is a PR of at least 10. Best of all, no tightening of the back at all, even on the heaviest DL! Must be doing something right.

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

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Posted: 17 January 2014 05:45 PM   [ Ignore ]   [ # 39 ]
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Glorybelle - 17 January 2014 11:36 AM
Dawndelion - 17 January 2014 11:25 AM

MAGGIE!
Puppies - 20 reps for time of: 11:15
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

bigsmile

Good to be back at it.

Glad you’re back! I was wondering where you’ve been.

Thanks Ms. Glorybelle!

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F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
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One can never know for sure what a deserted area looks like.
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Posted: 17 January 2014 06:11 PM   [ Ignore ]   [ # 40 ]
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thumper87 - 17 January 2014 04:04 PM
OPG57 - 17 January 2014 03:58 PM
thumper87 - 17 January 2014 03:44 PM

Friday:

4 rounds for time
400m run
35 squats

Worked full ROM on squats (obviously) and tried for 6:00 min mile pace on all 400s (5:20 mile is PR)...

finished in 9:48

then, found 1RM for bench press for new cycle of 5/3/1 (starting next week) with some dudes:
255# was the heaviest CLEAN rep, failed at 265#... I’m okay with that; I care about the bench the least out of the four main 5/3/1 lifts.

Nice Clean Thumper

Hey thanks OpG sorry what I meant was I was only able to obtain 255 pounds on bench press cleanly, no heavier! (265 needed a tiny spot)... I wish my clean was that heavy… don’t train oly movements often and therefore only clean around 185!

I got you, good job on the bench, Try some of those pause reps doing sets of 5, they’ll fix you right up.Thats what got me to 400. Take care.

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 17 January 2014 06:14 PM   [ Ignore ]   [ # 41 ]
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Glorybelle - 17 January 2014 04:50 PM

warm up: 2 mile run
WOD in 20:02
30 muscle up progressions with 1 green iron woody band combined with jumping
21 75# power cleans and jerks
row Rx’d
cool down: 2 mile spin bike

Just felt so tired today. Really happy about a rest day tomorrow.

@OPG, love the videos! I showed my teenage son the one of your son and he’s inspired. He also asked me if you had any dead lift videos and I showed him.

Thanks Glorybelle. Show him Lea Anns 440. That one always inspired me. LOL Good job on the WOD. Have a Great weekend cheese

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 17 January 2014 06:14 PM   [ Ignore ]   [ # 42 ]
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jennmedic - 17 January 2014 04:41 PM
OPG57 - 17 January 2014 03:55 PM
jennmedic - 17 January 2014 03:37 PM

Warm Up

Row 1000

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

17:02

Good WOD! 

Done

Well done Wildman!  Enjoy the Weekend if you’re at home.

Thanks OPG. About 1000 m into row I did not feel so wild. Your new program seems to be coming along quiet well great job.

Thanks Wes.

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 17 January 2014 06:16 PM   [ Ignore ]   [ # 43 ]
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Smokey - 17 January 2014 05:19 PM

THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS 255-275-295-305

SP 135-145-155(f)-155(f)-150

DL 365-395-405-415(f)

Total: 860 (PR)

305 BS and 405 DL tied my previous PR’s, so very happy with that, but never had both in one CFT attempt. Total is a PR of at least 10. Best of all, no tightening of the back at all, even on the heaviest DL! Must be doing something right.

Outstanding David! Great total Enjoy The Weekend grin

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

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 17 January 2014 06:54 PM   [ Ignore ]   [ # 44 ]
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Puppy scaling:

25 pullups w/ green Rogue band; broken reps
25 pushups; 15/5/5
15 C&J 45# from ballistic blocks; didn’t rush these as motion is unfamiliar to me
Row 1500m

15:47

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35/m/6’2”/170

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Posted: 17 January 2014 08:24 PM   [ Ignore ]   [ # 45 ]
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Did the pack workout with 20 CTB and 20 dips

Total time: 18:29.  The CTBs and the dips took much longer than they should have.  Guess I have to work on MUs now.

Leni

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