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Sunday, January 19th, 2014 - GHD sit-ups, Back extensions, Thrusters, C&J
Posted: 18 January 2014 05:44 PM   [ Ignore ]
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SUNDAY 140119

Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 18 January 2014 07:25 PM   [ Ignore ]   [ # 1 ]
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Usual warnings regarding GHD.  If you don’t regularly do these do not do them in a WOD.  Start with small numbers and slowly increase the numbers during warm ups to be ready for GHD’s in WOD’s. 

Big Dawgs
as RX’d

Women - 95

The Porch
Five rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps

Women - 95

Pack
Four rounds for time of:
15 Sit-ups
15 Back extensions
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

Women - 65

Puppies
Three rounds for time of:
10 Sit-ups
10 Back extensions
20-45 pound Thruster, 10 reps
20-45 pound Clean & Jerk, 10 reps

Buttercups
Three rounds for time of:
10 Sit-ups
10 Back extensions
pvc-15 pound Thruster, 8 reps
pvc-15 pound Clean & Jerk, 8 reps

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 19 January 2014 04:32 AM   [ Ignore ]   [ # 2 ]
Puppy Dawg
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WOD Sunday 140119
Puppies
Four rounds
10 Sit-ups
10 Back extensions
20 pound Thruster, 10 reps
40 pound Clean & Jerk, 10 reps

11:17.24

2 rounds cu warm up followed by WOD

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M/43/5’8”/180

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
Galatians 6:9

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Posted: 19 January 2014 04:39 AM   [ Ignore ]   [ # 3 ]
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Warm up: 3x (10 GHD back extensions, 10 GHD sit ups, 10 pull ups, 10 good mornings 20kg, 10 OHS 20kg)

Strength:
DL kg: 10x60, 5x80, 5x100, 5x123, 5x133, 5x140
DL 13x116.5kg

Metcon <10:
3 RFT of:
500m row,
15 OHS 30kg
Time: 9:26

Skills:
2 rounds of:
max handstand holds against wall (1:38, 1:37),
max L-sits (13s, 16s),
Planche project - 10 wrist rolls

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M/47/80kg

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Posted: 19 January 2014 07:42 AM   [ Ignore ]   [ # 4 ]
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Screwed up the workout by doing push-presses instead of thrusters. Would’ve needed to drop to 45# for the correct workout I think. Should have gone lighter anyway based on time.
Four rounds for time of:
15 GHD Sit-ups
15 Back extensions
65 pound push press, 10 reps
65 pound Clean & Jerk, 10 reps
34:17

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43/M/5’8”/160# (180# in early 2012)

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Posted: 19 January 2014 08:17 AM   [ Ignore ]   [ # 5 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


5 Incline Bench Press (5/5) @ 135#
4 Dips (5/5) @ body weight
10 Leg Press Machine (5/5) @ 270
8 Calf Raises (5/5) @ 270#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 19 January 2014 10:53 AM   [ Ignore ]   [ # 6 ]
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SUNDAY 140119

Pack
Four rounds for time of:
15 GHD Sit-ups
15 Back extensions
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

20:36

That sucked n so many ways. Just about the time I thought I was ready to pick up the bar to start C&j’s, pukie would start knocking and I’d have to keep breathing for a sec til he went away. He showed several times on this one.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 19 January 2014 11:12 AM   [ Ignore ]   [ # 7 ]
Big Dawg
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Pack
Four rounds for time of:
15 Sit-ups
15 Back extensions 30 Supermen (I don’t own a GHD)
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

24:32

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 19 January 2014 11:30 AM   [ Ignore ]   [ # 8 ]
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MU, C&J, Row

Puppies
25 Pull ups (assisted okay)
25 Push ups
30 kg Clean & Jerk, 21 reps
Row 1,000-1,500 meters >><< subbed to 100 sdhp 15 kg

time 10.59

sdhp broken into 50+25+10+9+6. All the rest done unbroken. slow pace at push ups and clean and jerks. Could feel the work to be done at sdhp grin

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Posted: 19 January 2014 12:17 PM   [ Ignore ]   [ # 9 ]
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Hip is feeling about 50% better.

Mid hang Snatch up to 3X55kg bailing backwards on last rep. No pain today.

Skipped strength and met-con.

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M 29 178cm 80kg

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Posted: 19 January 2014 12:53 PM   [ Ignore ]   [ # 10 ]
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Buy-In:
Arm Swings
Leg Swings
Elbow Circles
Wrist Circles
Press x10
BTN Push Press x10
Strict Pull-ups max set: 12 - PR

BTN Push Press
5s pause at the top
95x5,115x5,135x5,145x5,155x5

Trying to get some lockout strength back

3 rounds for time:
10 Ball Slams @50#
Row 200m

Time: 4:03

Thought pukie was coming to visit about 30s after the last row.

Cash-out:
PT exercises / Stretches

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 19 January 2014 01:02 PM   [ Ignore ]   [ # 11 ]
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Rest day.

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

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Posted: 19 January 2014 01:27 PM   [ Ignore ]   [ # 12 ]
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W/u
3x10’s
Wall ball
DU
Pistol progressions
18’ plank walk sideways
3’s with PVC for form press/ PP/ split jerk

Intermezzo
1x2’s
CtB pull-up used red band kipped
Clapping push up
GHD sit-up
Squat
Ring dip blue band
HSPU negative only

WOD

Five rounds for time of:
15 Sit-ups
15 Back extensions
15 renegade rows 15#DB
45 pound Thruster, 15 reps

21:08

So I’ve started another Olympic lifting cycle so no lifts allowed in WODs
An identified weakness in upper back so I wanted a pull figured with the sit-ups and back extensions the plank position would be a challenge. I had to sit down once for about 30 seconds to let nausea pass.

Mobility 2:00 each side
Quads IT band foam roll
Lacrosse ball on traps
Lats stretch

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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: 19 January 2014 01:31 PM   [ Ignore ]   [ # 13 ]
Big Dawg
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25 pullups
25 pushups
15 cleans 55#
row 1500m

18:46

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 19 January 2014 01:37 PM   [ Ignore ]   [ # 14 ]
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Warm Up

Seven rounds for time of:
15 GHD Sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & Jerk, 10 reps

36:47

I am done. Wow puked in round 5. Wife was impressed paused long enough to wipe face off. Mexican food after church not a good idea. Thrusters killed me broke them down in 5’s from the start. Then at round 4.  5,3,2. I found a major weakness today. I need to be doing thrusters more with heavier weight. Great job everyone this was right up there with the seven WOD for me.

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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: 19 January 2014 02:12 PM   [ Ignore ]   [ # 15 ]
Big Dawg
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Goodness gracious, batman. I cannot believe that WOD. INTENSE!

wu: 15 minutes elliptical
7 rounds in 39:35
15 GHD Sit-ups, switched to abmat on round 4
15 Back extensions, Rx’d
65 pound Thruster, 10 reps
65 pound Clean & Jerk, 10 reps
cd: 10 minutes spin bike

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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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