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Tuesday, January 21st, 2014 - Bench press, L-Pull-ups
Posted: 21 January 2014 08:49 AM   [ Ignore ]   [ # 16 ]
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Back Squats, Burpees

Before: 20 cal on Airdyne, dyn WU

S/T: Deadlift triples
135x5, 185x3, 225x2
255-265-275-285-295-305

EMOM (+ 1:00)
3 back squats @80% of 5RM (205)
ME burpees
1:00 rest
88 burpees

Sick last week and out of town so easing back into it and pretty much phoned this in.

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m/48/6’1”/200
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Posted: 21 January 2014 09:19 AM   [ Ignore ]   [ # 17 ]
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400m/Db C&J

Four rounds for time of:
Run 400 meters
25 pound Dumbbell Clean & Jerk, 21 reps

24:36

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 21 January 2014 10:38 AM   [ Ignore ]   [ # 18 ]
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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!

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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: 21 January 2014 10:41 AM   [ Ignore ]   [ # 19 ]
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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.

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.

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

I hear you on not pushing yourself to the point of injury. An once of prevention… and all that. Good job on the bench today.

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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: 21 January 2014 10:50 AM   [ Ignore ]   [ # 20 ]
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Pack
15:00-20:00 AMRAP
15-21 bench press, 95#/65#
15-21 pull-ups

2 rounds + BP + 4 Pull-ups

Each of the three rounds of bench were unbroken.  Pull-ups were very slow.

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

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Posted: 21 January 2014 12:13 PM   [ Ignore ]   [ # 21 ]
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Back squat. Box jumps, chin-ups.

Warmup
Running drills
Mobility drills
Air squats

Strength
Back squat 1-1-1-1-1-1
In kg: 50-65-75-85-X-X

Feeling yesterday’s WOD in my legs so 85 kg was not pretty. Did not push further today.

WOD
3 rds
30 box jumps, 60 cm
Max chin-ups, blue+red band

Ca 9 minutes, 10-5-5

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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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Posted: 21 January 2014 12:17 PM   [ Ignore ]   [ # 22 ]
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Smokey - 21 January 2014 10:41 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.

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.

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

I hear you on not pushing yourself to the point of injury. An once of prevention… and all that. Good job on the bench today.

Thanks David. Yep we got to baby these old geezer bodies. tongue wink Take care my friend

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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 12:20 PM   [ Ignore ]   [ # 23 ]
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sit-ups, Back extensions, Thrusters, C&J

Puppish
Four rounds for time of:
15 Sit-ups
15 supermans
30 kg Thruster, 10 reps
30 kg pound Clean & Jerk, 10 reps

time 15:48.

All done unbroken. Since I raised weight from 20 to 30 kg pace has decreased but heart rate is unchanged. It takes longer time to complete WOD… grin

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Posted: 21 January 2014 12:36 PM   [ Ignore ]   [ # 24 ]
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Mid-Hang Clean + Jerk - 2X1X70, 1X75, 1X80, 3X1X70kg

a) Back Squat - 5X67.5, 5X75, 5X82.5kg
b) Push-ups 3X15

Strict muscle-ups
L-sit muscle-ups
Straddle sit press to handstand, attempts

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M 29 178cm 80kg

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Posted: 21 January 2014 12:50 PM   [ Ignore ]   [ # 25 ]
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5 day break due to lower back

6x1 Power Clean + 3 Split Jerks 125,135,135,135,135,135

Back rack Lunges 135 lb x 10, 145x10, 155x8, 155x8

Strict Toes to Bar 3x10 (last set was 5, 10 sec rest and 5)

Notes: Went in with intent to do the next day on routine.  Back still doesn’t feel 100%. Will keep doing some work for the rest of the week that doesn’t involve heavy stress on back. Reassess next week.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 21 January 2014 01:03 PM   [ Ignore ]   [ # 26 ]
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TOW WOD: 140121

BBG
7X1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)
125 no misses

Strength/Skill
1a) 4X5 Strict Ring Dips – with a­ 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.
a)yes
b)165

Conditioning
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.

4 rounds, 3 KBS with 40#KB.  Subbed 50 sumo deadlift high pulls due to no rower.
Rounds were 4:32, 4:46, 6:03, 4:24.  I paced myself too much on the SDHP in the third round, and my goal was at least four rounds so I had to make it up in the last round.

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

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Posted: 21 January 2014 01:13 PM   [ Ignore ]   [ # 27 ]
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15 January - Maggie

Pack
27 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
20:30
I did my first 5 handstand away from a wall and did an unintended forward roll. I then moved against a wall and completed the workout.

cashout: overhead squats, knees to elbows.

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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: 21 January 2014 01:38 PM   [ Ignore ]   [ # 28 ]
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am
deadlift
135*5/205*3/255*1
285*5
295*3/305*3
310*1/315*0f/315*1
225x19 (no rep on #20)

this was supposed to be 5-3-1-1-1-1, and then 1x20

pm
wu
various: DROMs, burpees, PVC OHS, sit-ups, KB

wod

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

Post time to comments.

pack
Four rounds for time of:
15 Sit-ups <—stability ball wedged under a lat pulldown machine’s bench
15 Back extensions <—same as sit-ups
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

time
22:39.76

1. ‎4 ‎30.05
2. ‎5 ‎51.70
3. ‎6 ‎28.56
4. ‎5 ‎49.44


I will have to quote Glorybelle on this one:

Goodness gracious, batman. I cannot believe that WOD. INTENSE!

I am so glad I did not read before starting this WOD all the comments about Pukie the Clown visits, only saw them afterwards…


$o
foam roll on the lower back
then had to get out of the early closing gym

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Posted: 21 January 2014 01:55 PM   [ Ignore ]   [ # 29 ]
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Red Beard - 21 January 2014 07:05 AM

I’m Back!

Hey welcome back! Just thought the other day I had not seen any posts from you for a while.

Red Beard - 21 January 2014 07:05 AM

Anyone else hit that wall after a year or so in?

I have not. I am 2+ years in, and has been afraid that might happen, so trying to take rest days seriously. And have never gone 3on/1off. I am on about 4 times a week schedule now. Sometimes hit 5 per week if I really feel it.

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M/47/5’10”/160

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Posted: 21 January 2014 02:20 PM   [ Ignore ]   [ # 30 ]
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Lots of solid work by folks in here today.

Murph, that looks like a tough workout.
eagr, nice mile repeats. Makes me want to run some. (not really though)
JohnStJohn, congrats on that 135 Snatch, and the gymnastics work looks hard enough!
Red Beard, nice to see you found your way back. I used to run around about 70 miles a week and it just wasn’t fun anymore, so I’m back to CF too.
OPG & Lea Ann, nice weight you two are lifting. I struggle with one rep at 90. Ugh. I also like how you encourage Lea Ann and how you give thanks!

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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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