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Monday, March 17th, 2014 - Arnie
Posted: 16 March 2014 05:01 PM   [ Ignore ]
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MONDAY 140317

Arnie

With a single 2 pood kettlebell:
21 turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 turkish get-ups, left arm

Post time to comments.

Compare to 100529.

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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Craig Massey


“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: 16 March 2014 05:03 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 28 May 2010 09:29 PM

Big Dawgs:
as Rx’d

Women - 1.5 pood KB

Pack:
With a single 1.5 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Women - 1 pood

Puppies:
With a single kettlebell weighing 10-15 pounds:
10 Turkish get-ups, Right arm
20 Swings
10 Overhead squats, Left arm
20 Swings
10 Overhead squats, Right arm
20 Swings
10 Turkish get-ups, Left arm

A dumbbell can be substituted for Kettlebell.

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Craig Massey


“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: 17 March 2014 05:25 AM   [ Ignore ]   [ # 2 ]
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Crossfit Games 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch

Finished 90 reps bang on.

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 17 March 2014 05:45 AM   [ Ignore ]   [ # 3 ]
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Happy St. Pat’s everybody.

WU: 25 DUs; 5 overhead press; 5 overhead squat; 10 walking lunge; 15 push ups

SWOD: Back squat to 11” box - deload week
135lbs x 5; 195lbs x 5; 210lbs x 5; 230lbs x 5
165lbs x 10 for 3 sets

Overhead press:
65lbs x 5; 95lbs x 5; 100lbs x 5; 110lbs x 5
85lbs x 10 for 3 sets

Conditioning: 12 minute AMRAP of
7 reps of 145lb front squats taking bar from the floor
7 reps of burpee to 20"box step up to pull up

5 full rounds even

$O: Shovel snow

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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: 17 March 2014 06:54 AM   [ Ignore ]   [ # 4 ]
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wu
jogging, droms

back squat (kilos)
20x10, 40x5, 65x3
65x5, 95x5, 105x5

wod

THURSDAY 140313

Run 1 mile

time
7:08 // treadmill

$o
3x10 weighted sit ups and back extensions
32kg db farmers carry x3
handstand practice
pancake, left, right splits 3 min each

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M/47/5’10”/155

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Posted: 17 March 2014 07:18 AM   [ Ignore ]   [ # 5 ]
Big Dawg
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bell:
21 Turkish get-ups, Right arm - 15 KG
50 Swings 20 KG
21 Overhead squats, Left arm 10 KG
50 Swings 20 KG
21 Overhead squats, Right arm 10 KG
50 Swings 20 KG
21 Turkish get-ups, Left arm 15 KG

8:32/2:48/2:27/3:58/3:16/3:52/9:52
Total 34:45

Humbling and inspiring at the same time. The TGUs really handed it to me, and the OHS came as a suprize as i tought i had finally figured out the OHS; guess not… The KB swing had to be 20 kg as that is the heaviest dumbell i have. 15 kg was also a dumbell while the 10 kg was a bumperplate.

Concidered calling it a night at one point with the TGUs, for the frist time in my brief CF history, but found inspiration in thoughts about the heroes we attempt to honour trough these WoDs.

$-out: 20 min slow jog(~4km)

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 17 March 2014 07:38 AM   [ Ignore ]   [ # 6 ]
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Arnie - Pack ish
With a single 35 lbs dumbbell

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

41:48

Awful, the turkish g-u were stopper.
I really need to practice them more

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M/44/6´/185
CF since 08/01/2013

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Posted: 17 March 2014 07:47 AM   [ Ignore ]   [ # 7 ]
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Monday 140317

Sick.
I caught a terrible head cold (youngest son has been sick for a week - poor kid), my sinus pressure is so bad when bend over my head feels like it will explode.
I will be taking this week off to rest and heal.

I did a couple of turkish get ups, overhead squats, and swings with 35 lb kb last night, just showing my wife the moves on this WOD.
I think I’ll keep this one in the notes for later when I feel better.  It looks like good total body workout.

Have a great day everyone!

RIP Arnie!

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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: 17 March 2014 08:00 AM   [ Ignore ]   [ # 8 ]
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Hang Power Cleans, T2B, HSPU

Before: 500m row, knee PT, DROMs

S/T: KB snatch work on technique, then EMOM x8, 3 KB snatches ea arm. First @35# rest @44#

For time:
30 hang power clean 125
20 T2B
10 HSPU (two to the deck, rest to abmat, all kipped, mostly sets of 2)
7:13

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

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Posted: 17 March 2014 09:34 AM   [ Ignore ]   [ # 9 ]
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Pack-ish:
With a single 1.5 pood kettlebell:
21 Turkish get-ups, Right arm—1 pood
50 Swings—1.5 pood
21 Overhead squats, Left arm—1 pood
50 Swings—1.5 pood
21 Overhead squats, Right arm—1 pood
50 Swings—1.5 pood
21 Turkish get-ups, Left arm—1 pood

42:35

RIP, Arnie.  flag

This was my first time training with the 1.5 pood kettlebell I picked up earlier this month.  I set out to do this WOD with 1.5 pood all the way through, but I couldn’t manage the first TGU without my arm wobbling around (dangerously) all over the place.  However, I was able to successfully do the swings at 1.5 pood.

My daughter, who is two and a half and does preschool CrossFit Kids with her four-year-old big brother at CrossFit Chez Moi, did two forward rolls by herself yesterday.  Not too shabby.  LOL

Later,

Concept 2 Mud Season Madness

Row 5K:

22:59.2

Relaxed effort.

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg Challenge.  The challenge runs 15 March through 15 April, but it’s not too late to sign up.  We have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

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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: 17 March 2014 09:47 AM   [ Ignore ]   [ # 10 ]
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Push Press 5-5-3-3-3-1-1-1-1-1

135x5, 145x5, 165x3, 165x3, 165x3, 190xf, 190x1 PR, 195xf, 190x1, 190x1

I wasn’t aggressive enough on the first 190 attempt. The second one felt like it flew up, so I thought I could get 195. I’ll take 190 for now.

Cashed out with some ring muscle up practice, and false grip holds.

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M/34/5’ 10”/182#

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Posted: 17 March 2014 09:49 AM   [ Ignore ]   [ # 11 ]
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AtomicDawg - 17 March 2014 09:34 AM

Pack-ish:
With a single 1.5 pood kettlebell:
21 Turkish get-ups, Right arm—1 pood
50 Swings—1.5 pood
21 Overhead squats, Left arm—1 pood
50 Swings—1.5 pood
21 Overhead squats, Right arm—1 pood
50 Swings—1.5 pood
21 Turkish get-ups, Left arm—1 pood

42:35

RIP, Arnie.  flag

This was my first time training with the 1.5 pood kettlebell I picked up earlier this month.  I set out to do this WOD with 1.5 pood all the way through, but I couldn’t manage the first TGU without my arm wobbling around (dangerously) all over the place.  However, I was able to successfully do the swings at 1.5 pood.

My daughter, who is two and a half and does preschool CrossFit Kids with her four-year-old big brother at CrossFit Chez Moi, did two forward rolls by herself yesterday.  Not too shabby.  LOL

Nice work!

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M/34/5’ 10”/182#

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Posted: 17 March 2014 10:17 AM   [ Ignore ]   [ # 12 ]
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David J H - 17 March 2014 07:47 AM

Monday 140317

Sick.
I caught a terrible head cold (youngest son has been sick for a week - poor kid), my sinus pressure is so bad when bend over my head feels like it will explode.
I will be taking this week off to rest and heal.

I did a couple of turkish get ups, overhead squats, and swings with 35 lb kb last night, just showing my wife the moves on this WOD.
I think I’ll keep this one in the notes for later when I feel better.  It looks like good total body workout.

Have a great day everyone!

RIP Arnie!

Sorry to hear that David, Hope you guys get well Quick

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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: 17 March 2014 10:18 AM   [ Ignore ]   [ # 13 ]
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AntDawg - 17 March 2014 09:47 AM

Push Press 5-5-3-3-3-1-1-1-1-1

135x5, 145x5, 165x3, 165x3, 165x3, 190xf, 190x1 PR, 195xf, 190x1, 190x1

I wasn’t aggressive enough on the first 190 attempt. The second one felt like it flew up, so I thought I could get 195. I’ll take 190 for now.

Cashed out with some ring muscle up practice, and false grip holds.

Strong sets. Well done

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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: 17 March 2014 10:20 AM   [ Ignore ]   [ # 14 ]
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eagr - 17 March 2014 07:38 AM

Arnie - Pack ish
With a single 35 lbs dumbbell

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

41:48

Awful, the turkish g-u were stopper.
I really need to practice them more

Look at the bright side, A longer routine meens more endurance gained and calories burned.Good effort eagr 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: 17 March 2014 10:22 AM   [ Ignore ]   [ # 15 ]
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Snatch complex

Warmup
Mobility
Broomstick Burgener warm-up
More mobility
Barbell Burgener warm-up, 20 kg

Snatch complex, 1 RM
1 hang snatch high-pull, 2 second pause in hang position
1 hang power snatch, 2 second pause in hang position
1 hang squat snatch, 2 second pause in hang position
1 overhead squat, 2 second pause at bottom

Result: 30 kg

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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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