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Tuesday, January 21st, 2014 - Bench press, L-Pull-ups
Posted: 20 January 2014 05:20 PM   [ Ignore ]
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TUESDAY 140121

Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups

Post rounds completed to comments.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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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.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
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.”
BlueBugofJustice - 18 August 2009

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Posted: 21 January 2014 05:23 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d
Women – 95#

Porch
15:00 AMRAP
21 bench press, 135#/95#
21 L-pull-ups

Or

20:00 AMRAP
15-18 bench press, 135#/95#
15-18 L-pull-ups

Pack
15:00-20:00 AMRAP
15-21 bench press, 95#/65#
15-21 pull-ups

Pups
7:00-10:00 AMRAP
5-10 bench press, 35#-65#
5-10 pull-ups (progressions or assisted okay)

Work with a spotter.

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/49/5’6”/161#

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Posted: 21 January 2014 06:01 AM   [ Ignore ]   [ # 2 ]
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WU - jump rope; 12 back extensions; 10 back extensions; 135lbs deadlift x 8

Deadlift: 225lbs x 5; 225lbs x 5; 315lbs x 5; 365lbs x 5; 390lbs x 5; 390lbs x 5; 390lbs x 1

Conditioning: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression.

10 rounds at 95lbs and ran out of time.

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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: 21 January 2014 06:05 AM   [ Ignore ]   [ # 3 ]
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WU: RUN 2k

Interval RUN WOD: 3 x 1600m (6:55 each)/ 400m RI

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M/44/6´/185
CF since 08/01/2013

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Posted: 21 January 2014 06:11 AM   [ Ignore ]   [ # 4 ]
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Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups

Self scaled earlier this morning
AMRAP 10min
45#, 45#, 65#, 65#, 65# bench press 10 reps
10 Pull-ups
Five benches, four rounds pull-ups

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43/M/5’8”/160# (180# in early 2012)

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Posted: 21 January 2014 06:21 AM   [ Ignore ]   [ # 5 ]
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Don’t own a bench yet.  I wonder if I can do this from a plyo box, although that seems a bit wide.

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35/m/6’2”/170

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Posted: 21 January 2014 06:25 AM   [ Ignore ]   [ # 6 ]
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1-21-2014

5 am WOD with Crew at the Shed

Flexibility-Mobility
2 min bottom of squat
15 x 45 lb Sotts press with snatch grip (fell forward at the end on number 13, these are really a focus exercise for me but they stretch out everything)
2 min pigeon stretch
2 min hip distraction with 45 lb weight
2 min banded shoulder traction

Snatch-Work up to 1 rep max
10 x 85
5 x 95
2 x 115
1 x 125
1 x 130
1 x 135 fail
1 x 135 fail
1 x 135 hit it!  Key was full drop butt to heels.  1 rep max pr but it’s lower than the poor lift form I did using my arms and pressing rather than the motion of the snatch with weight inside and dropping into a balance.

Now Gymnastics and bodyweight skills day
4 rounds
10 pistols each leg
10 muscle ups
10 45 lb overhead lunges each leg
10 strict push ups
10 strict HSPU (against wall)

this beat me up in the muscles.  Holding these with intensity is tough.  did pistols with hand on a ring.  I still do all HSPU against wall with hands on blocks.  I’m impressed by people who can do them freestanding.  Gotten way better at muscle ups.  Not strict like gymnasts but with a kipping movement.

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 21 January 2014 07:05 AM   [ Ignore ]   [ # 7 ]
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I’m Back!

Been away for a few months refueling the body. I guess I was just burnt out and needed a break. It got to the point where I was making up excuses why not to do the WOD, skipping WOD’s that looked too taxing and all around feeling unmotivated. Anyone else hit that wall after a year or so in?

I figured I needed a change so I stepped backed and tried a few different things.  Kept working out but switched things up a bit. I tried to create my own WODs built off the equipment I had and focused more on strength and form. That worked for a while but eventually that got old too. I even tried to go back to the old 3 sets of 15 work out routine and was bored after a week. I even gained some weight. Not much but it was kind of nice to not stressing over every little thing I put in my body after years of living the weight loss life.  The last month+ I trained for a half marathon. After noticing that I was losing about 5lbs of strength each week while training for the 13.1 (made it up to 10 miles) I decided to stop. Losing mass and strength just aren’t worth the hours spent running.

So finally I felt that itch again. Did my first WOD in months yesterday and after the first minute or so I was sold all over again. All that other mess just doesn’t come close to what CF can achieve. Running 10 miles actually made my cardiovascular conditioning decrease not increase and I lost a good bit of the gains I had made in my pull-ups. So that’s frustrating.

But it’s good to be back and though I have to somewhat start over from scratch I think the time away was good for my mental state..

Pack (Modified)
For time:
40 Pull ups + 40 push ups (alternated sets of 5)
95 pound Clean
Row 2,000 meters

Time: 19:50

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 21 January 2014 07:06 AM   [ Ignore ]   [ # 8 ]
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Tuesday, January 21, 2014
SWOD:
Dead lifts: 5 reps; 160 3 reps 185, 1 reps 205
Form felt good on all reps

WOD
Scaled to Pack
Four rounds for time of:
15 Sit-ups
15 Back extensions
85 pound Thruster, 10 reps
85 pound Clean & Jerk, 10 reps
Time: 15 mins

I scaled the thrusters and C&J to 85 and it was a good move for me. I felt I went hard but not to the point of compromising safety on my form. I used my weight lifting shoes and did tons of stretching of my fingers and wrist and it really paid off. I makde a conscience effort to reset my feet and back on the clean and jerks. It ate up time but saved my back so I’ll take that trade off. Have a good night everyone!

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Donald K. Toro

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Posted: 21 January 2014 07:07 AM   [ Ignore ]   [ # 9 ]
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Morning all, Bench day. I took yesterday off due to some tenderness from heavy Squats and Deadlifts saturday, The extra deadlifts took a toll.

Lea Ann had a great day on Bench
44 x 4
66 x 5
88 x 5
110 x 1
132 x 1 paused
137 x 1 paused
143 x 1 paused Big jump from 126 x 1 paused last week. I think I can get her back to 176 x 1 paused eventually. http://vimeo.com/84684168
115 x 5 paused
115 x 5 paused
115 x 5 paused
circuit training air squats. pushups, sit ups 3 x 10. Good day for her.

Have a great day all grin


Wasn’t sure if I was going to lift today, I stretched out groin area enough that it felt safe to try bench. The wide stance squats and sumo deadlift really worked me deep saturday. No Not hernia type sore just really worked. I like my body to be 100% before I do anything heavy as a rule.

Bench
44 x 20 bar
88 x 10
132 x 5
176 x 5
220 x 3
275 x 3
314 x 1
336 x 1 paused
341 x 1 paused
336 x 1 paused     http://vimeo.com/84700308
308 x 3 paused
292 x 5 paused
297 x 4 paused
tried 3 chin ups because right bicep feels fully recovered from deadlift incident that occured before start of 12 week cycle last year. I have been using reversed grip ever since to baby it.It felt good to use it again.

Have a great day all. grin

did some shoulder presses
66 x 10
88 x 10
99 x 10
110 x 10   Wow I need to get back to doing these again. When I Olympic lifted I could do 198 x 10 push press. World of difference from todays result.

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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: 21 January 2014 07:27 AM   [ Ignore ]   [ # 10 ]
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Red Beard - 21 January 2014 07:05 AM

I’m Back!

Been away for a few months refueling the body. I guess I was just burnt out and needed a break. It got to the point where I was making up excuses why not to do the WOD, skipping WOD’s that looked too taxing and all around feeling unmotivated. Anyone else hit that wall after a year or so in?

I figured I needed a change so I stepped backed and tried a few different things.  Kept working out but switched things up a bit. I tried to create my own WODs built off the equipment I had and focused more on strength and form. That worked for a while but eventually that got old too. I even tried to go back to the old 3 sets of 15 work out routine and was bored after a week. I even gained some weight. Not much but it was kind of nice to not stressing over every little thing I put in my body after years of living the weight loss life.  The last month+ I trained for a half marathon. After noticing that I was losing about 5lbs of strength each week while training for the 13.1 (made it up to 10 miles) I decided to stop. Losing mass and strength just aren’t worth the hours spent running.

So finally I felt that itch again. Did my first WOD in months yesterday and after the first minute or so I was sold all over again. All that other mess just doesn’t come close to what CF can achieve. Running 10 miles actually made my cardiovascular conditioning decrease not increase and I lost a good bit of the gains I had made in my pull-ups. So that’s frustrating.

But it’s good to be back and though I have to somewhat start over from scratch I think the time away was good for my mental state..

Pack (Modified)
For time:
40 Pull ups + 40 push ups (alternated sets of 5)
95 pound Clean
Row 2,000 meters

Time: 19:50

Welcome back! I hear you on the long slow running….not a fan.

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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: 21 January 2014 07:34 AM   [ Ignore ]   [ # 11 ]
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Murph99 - 21 January 2014 06:01 AM

WU - jump rope; 12 back extensions; 10 back extensions; 135lbs deadlift x 8

Deadlift: 225lbs x 5; 225lbs x 5; 315lbs x 5; 365lbs x 5; 390lbs x 5; 390lbs x 5; 390lbs x 1

Conditioning: 1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression.

10 rounds at 95lbs and ran out of time.

Strong sets Chris

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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: 21 January 2014 07:36 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 21 January 2014 07:07 AM

Morning all, Bench day. I took yesterday off due to some tenderness from heavy Squats and Deadlifts saturday, The extra deadlifts took a toll.

Lea Ann had a great day on Bench
44 x 4
66 x 5
88 x 5
110 x 1
132 x 1 paused
137 x 1 paused
143 x 1 paused Big jump from 126 x 1 paused last week. I think I can get her back to 176 x 1 paused eventually.
115 x 5 paused
115 x 5 paused
115 x 5 paused
circuit training air squats. pushups, sit ups 3 x 10. Good day for her.

Have a great day all grin

Tell Lea Ann good work! This site was eerily quiet yesterday without you. you were missed! Best, murph

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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: 21 January 2014 07:40 AM   [ Ignore ]   [ # 13 ]
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140121

Pack

Complete as many rounds as possible in 15 minutes of:
95 pound Bench press, 21 reps
15 Pull-ups (strict)

Post rounds completed to comments.

5 rds + 5 bench presses

First round benches unbroken, the rest broken, 10-5-3-3.  Pull-ups broken 8-4-3 first round, more each rd until last rd was 4-2-1x9. 

Early work out so self scaled - figured L-sits would scale to strict so that is what I did.  Did fewer pull-ups than benches to keep it moving.  Muscle failure still prevented this from being a great metcon.

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M 52/5’10”/180

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Posted: 21 January 2014 08:00 AM   [ Ignore ]   [ # 14 ]
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Murph99 - 21 January 2014 07:36 AM
OPG57 - 21 January 2014 07:07 AM

Morning all, Bench day. I took yesterday off due to some tenderness from heavy Squats and Deadlifts saturday, The extra deadlifts took a toll.

Lea Ann had a great day on Bench
44 x 4
66 x 5
88 x 5
110 x 1
132 x 1 paused
137 x 1 paused
143 x 1 paused Big jump from 126 x 1 paused last week. I think I can get her back to 176 x 1 paused eventually.
115 x 5 paused
115 x 5 paused
115 x 5 paused
circuit training air squats. pushups, sit ups 3 x 10. Good day for her.

Have a great day all grin

Tell Lea Ann good work! This site was eerily quiet yesterday without you. you were missed! Best, murph

Thanks Chris glad to know i was missed. I appreciate that.Have a Great day. grin

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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: 21 January 2014 08:44 AM   [ Ignore ]   [ # 15 ]
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Red Beard - 21 January 2014 07:05 AM

I’m Back!

Been away for a few months refueling the body. I guess I was just burnt out and needed a break. It got to the point where I was making up excuses why not to do the WOD, skipping WOD’s that looked too taxing and all around feeling unmotivated. Anyone else hit that wall after a year or so in?

I figured I needed a change so I stepped backed and tried a few different things.  Kept working out but switched things up a bit. I tried to create my own WODs built off the equipment I had and focused more on strength and form. That worked for a while but eventually that got old too. I even tried to go back to the old 3 sets of 15 work out routine and was bored after a week. I even gained some weight. Not much but it was kind of nice to not stressing over every little thing I put in my body after years of living the weight loss life.  The last month+ I trained for a half marathon. After noticing that I was losing about 5lbs of strength each week while training for the 13.1 (made it up to 10 miles) I decided to stop. Losing mass and strength just aren’t worth the hours spent running.

So finally I felt that itch again. Did my first WOD in months yesterday and after the first minute or so I was sold all over again. All that other mess just doesn’t come close to what CF can achieve. Running 10 miles actually made my cardiovascular conditioning decrease not increase and I lost a good bit of the gains I had made in my pull-ups. So that’s frustrating.

But it’s good to be back and though I have to somewhat start over from scratch I think the time away was good for my mental state..

Pack (Modified)
For time:
40 Pull ups + 40 push ups (alternated sets of 5)
95 pound Clean
Row 2,000 meters

Time: 19:50

Welcome back!

 Signature 

M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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