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Tuesday, March 11, 2014 - Rest Day
Posted: 11 March 2014 09:12 AM   [ Ignore ]
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As Metric would say…

Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com


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.

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

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 11 March 2014 09:19 AM   [ Ignore ]   [ # 1 ]
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KB Wall Balls, Burpees

Before: 500m row 20-22-24-26-28 dyn WU

S/T: Deadlifts 3x5 70%+10
135x5, 185x3, 225x2
265x3x5

30-20-10
KB wall balls 1.5 pd
Burpees
9:11PR (got 9:19 on this last Aug 20)

Not enough repeat workouts lately and I’ve been missing the feedback. I think it was Mike Spracklen who said, “The best motivation is progress.” Not as “happy” with my PR as I would have expected. I need to come to terms that the increments are going to get smaller as I continue to get better. CrossFit’s tagline should be, “The better you are, the harder it gets.”

After: a few C2B pullups. 2014 is going to be the year of C2Bs for me. Goal is 20 unbroken by the end of the year.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 11 March 2014 09:47 AM   [ Ignore ]   [ # 2 ]
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WU: stretch; roll; then, 2 Rounds of
Run 200m
12 Burpees
5 Pullups

Conditioning: WOD 14.2
86 total reps (two shy of moving to third round; I will try this again)

SWOD: Deadlift
135lbs x 6; 225lbs x 5;
325lbs x 5; 370lbs x 3; 415lbs x 1

$O: 20 Dus

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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: 11 March 2014 10:01 AM   [ Ignore ]   [ # 3 ]
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W/U
5:00 jumping rope
stretch
handstand
burgener
3x Samson, shoulder pass, back ext, sit-up, row, dip

SATURDAY 140308

Workout 14.2

64 using 55# on Overhead squat (1st round and half of second round)

$0
headstands

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 11 March 2014 10:03 AM   [ Ignore ]   [ # 4 ]
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140310

Pack:
Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 2 ascents subbed 6 strict pull-ups and 10 squats
25 Push-ups

Time: 24:10

Runs on dreadmill, slow - 8:00/mile pace.  About 15 sec each way from dreadmill to pull up bar.  Really dragging this morning - 14.2 kicked my butt yesterday.

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M 52/5’10”/180

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Posted: 11 March 2014 11:05 AM   [ Ignore ]   [ # 5 ]
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Warm up: 1000m row, 10 OHS 20kg

WOD 140308 14.2 (Rx’d)
0-3:00 mins:
2 rounds of:
10 OHS 45kg,
10 CTB pull ups
3:00-6:00:
2 rounds of:
12 OHS 45kg,
12 CTB pull ups etc (add 2 reps every 3 mins til time runs out)
Score: 36 reps

5 mins rest then pack scaling:
30kg OHS and regular pull ups
Score: 134

I knew CTBs would be a struggle but wanted to give it a go

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M/47/80kg

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Posted: 11 March 2014 11:12 AM   [ Ignore ]   [ # 6 ]
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Front squat. 1 km row.

Warmup
Mobility
Running drills
Shoulder dislocations

Strength
Front squat 5-5-5-5
In kg: 20-30-40-45(PR)

Row 1000 m
Result: DNF, strange feeling in my injured hip halfway. No pain though.

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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: 11 March 2014 11:40 AM   [ Ignore ]   [ # 7 ]
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Murph99 - 11 March 2014 09:47 AM

WU: stretch; roll; then, 2 Rounds of
Run 200m
12 Burpees
5 Pullups

Conditioning: WOD 14.2
86 total reps (two shy of moving to third round; I will try this again)

SWOD: Deadlift
135lbs x 6; 225lbs x 5;
325lbs x 5; 370lbs x 3; 415lbs x 1

$O: 20 Dus

I’m jealous of your DL numbers smile. Great work!

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M/34/5’ 10”/182#

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Posted: 11 March 2014 11:44 AM   [ Ignore ]   [ # 8 ]
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Squat: 45x10, 135x5, 185x5, 235x5, 285x1, 315x5

WOD: AMRAP in 7 minutes of…
185 lb Front Squat x3
Strict Chest to bar x2
Double under x 15

7 rounds even.

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M/34/5’ 10”/182#

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Posted: 11 March 2014 12:14 PM   [ Ignore ]   [ # 9 ]
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AntDawg - 11 March 2014 11:40 AM
Murph99 - 11 March 2014 09:47 AM

WU: stretch; roll; then, 2 Rounds of
Run 200m
12 Burpees
5 Pullups

Conditioning: WOD 14.2
86 total reps (two shy of moving to third round; I will try this again)

SWOD: Deadlift
135lbs x 6; 225lbs x 5;
325lbs x 5; 370lbs x 3; 415lbs x 1

$O: 20 Dus

I’m jealous of your DL numbers smile. Great work!

Thanks AntDawg; your squat is getting up there too! 315 x 5 is awesome.

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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: 11 March 2014 12:17 PM   [ Ignore ]   [ # 10 ]
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Tuesday 140311 5:00 am  

WU: 3 rounds of: Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings, 12 pull-ups (no dips)

SWOD: 
Back Squat:  125 x 10,  180 x 5,  190 x 5,  195 x 5
Had a sticking point about where thighs were parallel to the floor on last rep @ 195 but pushed through it and made the set. 
Will switch to 5 x 3 rep scheme next time.

WOD:
J.J.
Pack light - or Puppies heavy - whatever.  I dropped scale because of a time limits. 
95 pound Squat clean, 1 rep
10 handstand push-ups -  pike position, feet on floor.
95 pound Squat clean, 2 reps
9 handstand push-ups -  pike position, feet on floor.
95 pound Squat clean, 3 reps
8 handstand push-ups -  pike position, feet on floor.
95 pound Squat clean, 4 reps
7 handstand push-ups -  Regular push-ups
95 pound Squat Clean, 5 reps
6 handstand push-ups -  Regular push-ups
95 pound Squat clean, 6 reps
5 handstand push-ups -  Regular push-ups
95 pound Squat clean, 7 reps
4 handstand push-ups -  Regular push-ups
95 pound Squat clean, 8 reps
3 handstand push-ups -  Regular push-ups
95 pound Power clean, 9 reps
2 handstand push-ups -  Regular push-ups
95 pound Power clean, 10 reps
1 handstand push-up   -  Regular push-up

Time = 15:42

Heck of a workout even with my continually evolving scaling to make it easier near the end. I could have stuck with the pack scale but would have taken twice as long. 
RIP J.J. 

great day everyone !

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 11 March 2014 12:21 PM   [ Ignore ]   [ # 11 ]
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wu
jogging, cfwu, droms

wod

SUNDAY 140309

“J.J.”

For time:
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up

Post time to comments.

Compare to 120425.


pack
@ 52.5 kilos (115.7 pounds), kipping HSPU

time
17:37.18
(‎0:‎40.97, ‎0:‎55.26, ‎1:‎45.24, ‎1:‎55.55, ‎1:‎36.90, ‎1:‎42.27, ‎1:‎42.37, ‎2:‎24.11, ‎2:‎23.99, ‎2:‎30.49)

Compare to 120425
@80 pounds & barrier/bridged HSPU: 15:59

$o
3 rounds of: 12 GHD-like sit-ups, 32 kilo db farmers carry, 12 back extensions, 32 kilo db farmers carry (~20m)
stetching

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M/47/5’10”/155

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Posted: 11 March 2014 01:39 PM   [ Ignore ]   [ # 12 ]
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J.J.

Pack
Not For time:
115 pound Squat clean, 1 rep
10 handstand push-ups
115 pound Squat clean, 2 reps
9 handstand push-ups
115 pound Squat clean, 3 reps
8 handstand push-ups
115 pound Squat clean, 4 reps
7 handstand push-ups
115 pound Squat clean, 5 reps
6 handstand push-ups
115 pound Squat clean, 6 reps
5 handstand push-ups
115 pound Squat clean, 7 reps
4 handstand push-ups
115 pound Squat clean, 8 reps
3 handstand push-ups

HSPU were down to bosu ball. Stopped after 8 rep squat clean round as start of 9 rep-round was only pwr clean w/o front squat. Called it a day.

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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: 11 March 2014 02:10 PM   [ Ignore ]   [ # 13 ]
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Murph99 - 11 March 2014 09:47 AM

WU: stretch; roll; then, 2 Rounds of
Run 200m
12 Burpees
5 Pullups

Conditioning: WOD 14.2
86 total reps (two shy of moving to third round; I will try this again)

SWOD: Deadlift
135lbs x 6; 225lbs x 5;
325lbs x 5; 370lbs x 3; 415lbs x 1

$O: 20 Dus

Good numbers Chris, nice and easy

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 11 March 2014 02:11 PM   [ Ignore ]   [ # 14 ]
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AntDawg - 11 March 2014 11:44 AM

Squat: 45x10, 135x5, 185x5, 235x5, 285x1, 315x5

WOD: AMRAP in 7 minutes of…
185 lb Front Squat x3
Strict Chest to bar x2
Double under x 15

7 rounds even.

Big numbers AntDawg! Well done wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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Posted: 11 March 2014 02:12 PM   [ Ignore ]   [ # 15 ]
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David J H - 11 March 2014 12:17 PM

Tuesday 140311 5:00 am  

WU: 3 rounds of: Samson Stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings, 12 pull-ups (no dips)

SWOD: 
Back Squat:  125 x 10,  180 x 5,  190 x 5,  195 x 5
Had a sticking point about where thighs were parallel to the floor on last rep @ 195 but pushed through it and made the set. 
Will switch to 5 x 3 rep scheme next time.

WOD:
J.J.
Pack light - or Puppies heavy - whatever.  I dropped scale because of a time limits. 
95 pound Squat clean, 1 rep
10 handstand push-ups -  pike position, feet on floor.
95 pound Squat clean, 2 reps
9 handstand push-ups -  pike position, feet on floor.
95 pound Squat clean, 3 reps
8 handstand push-ups -  pike position, feet on floor.
95 pound Squat clean, 4 reps
7 handstand push-ups -  Regular push-ups
95 pound Squat Clean, 5 reps
6 handstand push-ups -  Regular push-ups
95 pound Squat clean, 6 reps
5 handstand push-ups -  Regular push-ups
95 pound Squat clean, 7 reps
4 handstand push-ups -  Regular push-ups
95 pound Squat clean, 8 reps
3 handstand push-ups -  Regular push-ups
95 pound Power clean, 9 reps
2 handstand push-ups -  Regular push-ups
95 pound Power clean, 10 reps
1 handstand push-up   -  Regular push-up

Time = 15:42

Heck of a workout even with my continually evolving scaling to make it easier near the end. I could have stuck with the pack scale but would have taken twice as long. 
RIP J.J. 

great day everyone !

Way to tough it out Papa Bear grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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

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