3 of 4
3
Monday, March 17th, 2014 - Arnie
Posted: 17 March 2014 03:00 PM   [ Ignore ]   [ # 31 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1266
Joined  2010-01-30

5-17-2014 early morning wod

Flexibility
2 min bottom of squat with arms holding OHS pvc in snatch grip
2 min pigeon
1 min banded shoulder
2 min hamstring on box

Chin ups and muscle ups
6 6
5 5
4 4
3

Arnie Modified to 35 lb kbell

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

13:43

 Signature 

“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.

Profile
 
 
Posted: 17 March 2014 03:07 PM   [ Ignore ]   [ # 32 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  257
Joined  2009-08-25

Puppy plus (there’s a *lot* of space between the puppy and pack women workouts)
With a single kettlebell 12kg
14 Turkish get-ups, Right arm
35 Swings
14 Overhead squats, Left arm
35 Swings
14 Overhead squats, Right arm
35 Swings
14 Turkish get-ups, Left arm
22:52

Swings were to be w/ both arms?
Second round of get-ups was, by that point, slow

 Signature 

43/M/5’8”/155# (180# in early 2012)

Profile
 
 
Posted: 17 March 2014 03:14 PM   [ Ignore ]   [ # 33 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  70
Joined  2014-01-25

First full workout since gall bladder and hernia surgery 3 weeks ago. Keeping it light but this was still challenging.

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

15 pound kettlebell.

13:01

Profile
 
 
Posted: 17 March 2014 03:30 PM   [ Ignore ]   [ # 34 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26
OPG57 - 17 March 2014 12:45 PM
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.

Thanks. I’ve already hit some PRs, but had a few drop backs as well. I have definitely improved my form, but need to get some time with a coach to critique (in the works). I’ve definitely increased my consistency with these lifts from doing them so frequently, and brought my 3&5 RMs closer to my 1RM. Also had increases in my c2bs and hspus.

 Signature 

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

Profile
 
 
Posted: 17 March 2014 03:44 PM   [ Ignore ]   [ # 35 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3523
Joined  2013-07-26
Pigeonman - 17 March 2014 03:14 PM

First full workout since gall bladder and hernia surgery 3 weeks ago. Keeping it light but this was still challenging.

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

15 pound kettlebell.

13:01

Good to see you up and about, Go easy ,Plenty of time to make gains, No fun having the Doc fix his work. wink

 Signature 

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

Profile
 
 
Posted: 17 March 2014 03:45 PM   [ Ignore ]   [ # 36 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  942
Joined  2009-10-30
OPG57 - 17 March 2014 12:40 PM

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

Great PRs, OPG!

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 17 March 2014 04:00 PM   [ Ignore ]   [ # 37 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3523
Joined  2013-07-26
Smokey - 17 March 2014 03:45 PM
OPG57 - 17 March 2014 12:40 PM

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

Great PRs, OPG!

Thanks Smokey

 Signature 

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

Profile
 
 
Posted: 17 March 2014 04:02 PM   [ Ignore ]   [ # 38 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3523
Joined  2013-07-26
jchcrawk - 17 March 2014 03:30 PM
OPG57 - 17 March 2014 12:45 PM
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.

Thanks. I’ve already hit some PRs, but had a few drop backs as well. I have definitely improved my form, but need to get some time with a coach to critique (in the works). I’ve definitely increased my consistency with these lifts from doing them so frequently, and brought my 3&5 RMs closer to my 1RM. Also had increases in my c2bs and hspus.

Sounds like it was a good course of action. Glad the lifts are going up.

 Signature 

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

Profile
 
 
Posted: 17 March 2014 04:07 PM   [ Ignore ]   [ # 39 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07
OPG57 - 17 March 2014 12:40 PM

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

Just watched the video. Congrats to both you and LeaAnn on the PRs!!

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
Posted: 17 March 2014 04:19 PM   [ Ignore ]   [ # 40 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3523
Joined  2013-07-26
Glorybelle - 17 March 2014 04:07 PM
OPG57 - 17 March 2014 12:40 PM

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

Just watched the video. Congrats to both you and LeaAnn on the PRs!!

Thanks Glorybelle, She’s making a good comeback from the injury. Take care

 Signature 

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

Profile
 
 
Posted: 17 March 2014 04:51 PM   [ Ignore ]   [ # 41 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  506
Joined  2013-10-05

140317 MONDAY

WU: 3x10- squats, shoulder dislocates, good mornings

WOD:
Arnie
Puppies:
With a single kettlebell weighing 20 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

Time: 13:33

CD: sit-ups, 500m ski sprint, 1’ each plank hold, squat hold, up dog, down dog

TGUs and Burpees are evil….. this was my first time ever doing TGUs. Wow.

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

Profile
 
 
Posted: 17 March 2014 05:54 PM   [ Ignore ]   [ # 42 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  149
Joined  2013-06-13

Monday 140317

Run 2.5 mi. 20:05 min.

Pack: 5 rounds for time
  5 muscle ups (sub’d pull ups)
  15 burpees
Time: 12:29

Run 2.5 mi. 25:00.

 Signature 

June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

Profile
 
 
Posted: 17 March 2014 06:53 PM   [ Ignore ]   [ # 43 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  183
Joined  2013-01-04

B/I:
100 single-unders
cfwu x1
stretch/mobility

SWOD:
Back Squat:
2x5 @ 45 lbs
1x5 @ 65 lbs
5x3 @ 85-105-120-135-150 lbs

WOD:
scaled “Arnie”
For time, with a single 10 lb dumbbell:
10 Turkish get-ups, Right arm
20 Swings (hybrid)
10 Overhead squats, Left arm
20 Swings (hybrid)
10 Overhead squats, Right arm
20 Swings (hybrid)
10 Turkish get-ups, Left arm
Time: 7:43
Unfamiliar movements in this wod. Kept it light to work on form and balance. Fun workout though.

C/O:
headstand & handstand practice
stretch

 Signature 

M/35/6’0”/164 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

Profile
 
 
Posted: 17 March 2014 07:11 PM   [ Ignore ]   [ # 44 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  186
Joined  2014-01-13

14:20. 20 swings each at 1 pood.  All other movements at 10x10#.

I need a lighter Kettlebell.

 Signature 

35/m/6’2”/170

Profile
 
 
Posted: 17 March 2014 07:15 PM   [ Ignore ]   [ # 45 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  70
Joined  2014-01-25
OPG57 - 17 March 2014 03:44 PM
Pigeonman - 17 March 2014 03:14 PM

First full workout since gall bladder and hernia surgery 3 weeks ago. Keeping it light but this was still challenging.

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

15 pound kettlebell.

13:01

Good to see you up and about, Go easy ,Plenty of time to make gains, No fun having the Doc fix his work. wink

That’s a big 10-4. No desire to go through that again. Not being able to workout was hard but not being allowed to pick up my little girls was harder.

Profile
 
 
   
3 of 4
3