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Monday, March 17th, 2014 - Arnie
Posted: 17 March 2014 10:22 AM   [ Ignore ]   [ # 16 ]
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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

Sounds like a total family thing.Good job on the WOD and youngests acrobatic skill improvement. grin

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

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Posted: 17 March 2014 11:43 AM   [ Ignore ]   [ # 17 ]
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140314

Workout 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
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Post reps completed to comments

90 reps. 

I was halfway through adding weight when the timer went off.  Rd of 10 and Rd of 15 DLs unbroken, rd of 20 broken 6-4-4-3-3.  Breaks at 225 were primarily due to in ability to breath while pulling that much weight.  All box jumps unbroken but step downs.

Followed with Back Squats

5x195
12x155

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M 52/5’10”/180

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Posted: 17 March 2014 12:00 PM   [ Ignore ]   [ # 18 ]
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5 turkish get-ups, right arm 10 lb.
25 swings 26 lb.
10 overhead squats, left arm 10 lb.
25 swings 26 lb.
10 overhead squats, right arm 10 lb.
25 swings 26 lb.
5 turkish get-ups, left arm 10 lb.

16:20

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Willis
M/60/6’0/187

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Posted: 17 March 2014 12:20 PM   [ Ignore ]   [ # 19 ]
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OPG57 - 17 March 2014 10:17 AM
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

Thanks Guy,  I may be better in a few days, but we have a family road trip Wednesday thru Sunday this week. So working out might be tough with our busy schedule. 
Here’s a video I took last Saturday before I worked out.  My future CrossFit Games champion.  http://vimeo.com/89334054
cheese

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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 12:31 PM   [ Ignore ]   [ # 20 ]
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David J H - 17 March 2014 12:20 PM
OPG57 - 17 March 2014 10:17 AM
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

Thanks Guy,  I may be better in a few days, but we have a family road trip Wednesday thru Sunday this week. So working out might be tough with our busy schedule. 
Here’s a video I took last Saturday before I worked out.  My future CrossFit Games champion.  http://vimeo.com/89334054
cheese

That little guy has the makings for sure wink . It is fun when the kids get involved. Safe trip my friend. The rest idea sounds good. Take care David 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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Posted: 17 March 2014 12:34 PM   [ Ignore ]   [ # 21 ]
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TOW WOD 140317:

BBG

1) 5X2 Snatch from blocks (just above knee) – work to a max double for the day, rest 90 sec.
Worked up to 115

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week, rest 90 sec.
145 - lost the very last OHS to the front.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)
160

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
getting better at this
1b) 3X20 (steps) Front Rack Walking Lunges – heavier than last week (with no pause to gather feet), rest 90 sec.
105

Conditioning
30 min AMRAP of:
Run 800m
4/3 Muscle-Ups
*Perform this entire piece with HR @ or below 155 BPM. If you don’t have a HR monitor, stop at each transition to test HR.
5 rounds 700 meters.  MU were progressions.

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 17 March 2014 12:40 PM   [ Ignore ]   [ # 22 ]
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Afternoon all, The wife and I did bench this morning
Lea Ann Close grip bench
44 x 10
66 x 10
88 x 5
110 x 1
121 x 10PR
110 x 10
110 x 7

Me bench Close grip.
Got tired of high rep sets today so I decided to single up to find a max.

44 x 20
88 x 10
132 x 5
176 x 2
220 x 1
242 x 1
264 x 1 paused
286 x 1 paused
308 x 1 paused PR
319 x 1   PR
330 x 1   PR    
220 x 16             http://vimeo.com/89311575

Have a great day all 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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Posted: 17 March 2014 12:43 PM   [ Ignore ]   [ # 23 ]
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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

No time:  my phone was the timer and the battery went out just as I started.


Went off the grid for Spring Break.  A week in the forest primitive camping and hiking.  Came back with a cold but back none the less.

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Posted: 17 March 2014 12:45 PM   [ Ignore ]   [ # 24 ]
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jchcrawk - 17 March 2014 12:34 PM

TOW WOD 140317:

BBG

1) 5X2 Snatch from blocks (just above knee) – work to a max double for the day, rest 90 sec.
Worked up to 115

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week, rest 90 sec.
145 - lost the very last OHS to the front.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)
160

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
getting better at this
1b) 3X20 (steps) Front Rack Walking Lunges – heavier than last week (with no pause to gather feet), rest 90 sec.
105

Conditioning
30 min AMRAP of:
Run 800m
4/3 Muscle-Ups
*Perform this entire piece with HR @ or below 155 BPM. If you don’t have a HR monitor, stop at each transition to test HR.
5 rounds 700 meters.  MU were progressions.

Sounds like you are staying dedicated to the Oly training . Well done, looking forward to seeing you snatch and C+J some heavy weights in the future.

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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 12:48 PM   [ Ignore ]   [ # 25 ]
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loon - 17 March 2014 11:43 AM

140314

Workout 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
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Post reps completed to comments

90 reps. 

I was halfway through adding weight when the timer went off.  Rd of 10 and Rd of 15 DLs unbroken, rd of 20 broken 6-4-4-3-3.  Breaks at 225 were primarily due to in ability to breath while pulling that much weight.  All box jumps unbroken but step downs.

Followed with Back Squats

5x195
12x155

Good showing Loon, Sorry you didn’t get a chance to pull 275 before timer got you.

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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 01:04 PM   [ Ignore ]   [ # 26 ]
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That was a very hard wod. Every time I wanted to quit I said Arnie’s name and kept going. Rest in peace, Arnie. Prayers for your family.

20 pound kb for TGUs
20 pound kb for OHSs
1 pood for KBSs
26:40

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 17 March 2014 01:42 PM   [ Ignore ]   [ # 27 ]
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Glorybelle - 17 March 2014 01:04 PM

That was a very hard wod. Every time I wanted to quit I said Arnie’s name and kept going. Rest in peace, Arnie. Prayers for your family.

20 pound kb for TGUs
20 pound kb for OHSs
1 pood for KBSs
26:40

Tough Lady as usual. Good job Glorybelle

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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 02:45 PM   [ Ignore ]   [ # 28 ]
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OPG57 - 17 March 2014 01:42 PM
Glorybelle - 17 March 2014 01:04 PM

That was a very hard wod. Every time I wanted to quit I said Arnie’s name and kept going. Rest in peace, Arnie. Prayers for your family.

20 pound kb for TGUs
20 pound kb for OHSs
1 pood for KBSs
26:40

Tough Lady as usual. Good job Glorybelle

Thanks Guy. Full disclosure for that last set of TGUs on my left side, I was so fatigued I had to take a quick break after every two reps!

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 17 March 2014 02:51 PM   [ Ignore ]   [ # 29 ]
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Buy-in: Going through the movements of the wod, particularly the Turkish get-ups since I have not done them in a long time

WOD:
Puppies:
With a single dumbbell weighing 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.

Time: 11:09.2

The swings and squats weren’t that hard - it was the Turkish get-ups that were the killer. I wasn’t even sure at the time that I was doing them right (after further review, I was doing them right), they were not only slow but I kept having trouble keeping the dumbbell above my head (I no-rep’d at least one on each side due to dropping my hand with the weight down to about waist level). But, I pulled this one out, and have definitely earned my corned beef sandwich and potatoes for dinner.

Cash-out (done later): 1.79mi outdoor walk in 23:41. Not the best of efforts, but not bad for weather of 35F/1C. Felt good to get outside and do something, even if a substandard walk at 13:12 per mile.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 17 March 2014 02:51 PM   [ Ignore ]   [ # 30 ]
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Glorybelle - 17 March 2014 02:45 PM
OPG57 - 17 March 2014 01:42 PM
Glorybelle - 17 March 2014 01:04 PM

That was a very hard wod. Every time I wanted to quit I said Arnie’s name and kept going. Rest in peace, Arnie. Prayers for your family.

20 pound kb for TGUs
20 pound kb for OHSs
1 pood for KBSs
26:40

Tough Lady as usual. Good job Glorybelle

Thanks Guy. Full disclosure for that last set of TGUs on my left side, I was so fatigued I had to take a quick break after every two reps!

There not easy, Good job grinding through them.

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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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