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Monday, March 24th, 2014 - Jack
Posted: 23 March 2014 04:18 PM   [ Ignore ]
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MONDAY 140324

Jack

Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

Post rounds completed to comments.

Compare to 110101.

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: 23 March 2014 04:20 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 31 December 2010 05:41 PM

Big Dawgs:
as Rx’d

Women - 85lb PP, 1.0 pood KB, 24” box

The Porch:
Complete as many rounds as possible in 15 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Women - 85lb PP, 1.0 pood KB, 24” box

Pack:
Complete as many rounds as possible in 20 minutes of:
80 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 20 inch box

Women - 50lb PP, 20 pound KB, 20” box

Puppies:
Complete as many rounds as possible in 12-15 minutes of:
15-25 pound Push press, 10 reps
10 KB Swings, 10-15#
10 Box jumps, 12-15 inch box (Step ups allowed)

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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: 24 March 2014 01:12 AM   [ Ignore ]   [ # 2 ]
Big Dawg
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24 March 14 -5k

Ran 3 miles on the treadmill

Time 23:28

Pretty satisfied with that time for now….longest consecutive distance I have run since my knee surgery last year, and the time is almost a minute better than my last Physical Fitness Test..even on a dreadmill, that’s enough improvement for me for now..especially with the knee feeling good after!! cool smile

Now that I know the knee agrees with it, it’s time to start working in some road work to get ready for the PFT coming up next month!

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 24 March 2014 03:32 AM   [ Ignore ]   [ # 3 ]
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TopMac - 24 March 2014 01:12 AM

24 March 14 -5k

Ran 3 miles on the treadmill

Time 23:28

Pretty satisfied with that time for now….longest consecutive distance I have run since my knee surgery last year, and the time is almost a minute better than my last Physical Fitness Test..even on a dreadmill, that’s enough improvement for me for now..especially with the knee feeling good after!! cool smile

Now that I know the knee agrees with it, it’s time to start working in some road work to get ready for the PFT coming up next month!

I agree with your signature line, sir. wink

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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.

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Posted: 24 March 2014 04:01 AM   [ Ignore ]   [ # 4 ]
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TopMac - 24 March 2014 01:12 AM

24 March 14 -5k

Ran 3 miles on the treadmill

Time 23:28

Pretty satisfied with that time for now….longest consecutive distance I have run since my knee surgery last year, and the time is almost a minute better than my last Physical Fitness Test..even on a dreadmill, that’s enough improvement for me for now..especially with the knee feeling good after!! cool smile

Now that I know the knee agrees with it, it’s time to start working in some road work to get ready for the PFT coming up next month!

Pretty respectable time Top, Great effort! grin

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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: 24 March 2014 04:04 AM   [ Ignore ]   [ # 5 ]
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Rest Day for this old fart. I’m feeling the push jerks and Sled pulls this morning from last 2 days. Have a Great day all grin  http://vimeo.com/89843152
http://vimeo.com/89795646


Lea Ann Close grip bench ,  I had her single up today to test her Max with narrow grip.

44 x 10
66 x 10
88x 5
110 x 1
132 x 1
143 x 1PR
154 x 1PR http://vimeo.com/89914321
110 x 11

My goal is to try and get her to 176 x 1 narrow grip on the upcoming power cycle.

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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: 24 March 2014 04:37 AM   [ Ignore ]   [ # 6 ]
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WU: foam roll; stretch; single unders; double unders; 20 GHRs

SWOD: back squat to 11” box
135lbs x 10; 135lbs x 6; 185lbs x 5;
225lbs x 5; 250lbs x 5; 285lbs x 10 (10 rep PR)
3x10 at 170lbs

Overhead Press
45lbs x 8; 75lbs x 5;
105lbs x 5; 120lbs x 5; 135lbs x 7
3x10 at 80lbs

Metcon later…..at Crossfit Nation

WU: row 400m
2 rounds of
10 kbs 40lbs
10 ring rows
10 lunges
10 oh sit ups with 35lb plate

Strength:
Front squat 5x5
185; 205; 225; 225; 225

Baseline WOD:
Row 500m
40 squats
30 sit-ups
20 push ups
10 pull-ups

Time - 4:37

Push press 5, 5, 3, 3, 3
115, 125, 135, 145, 165

Baseline WOD again not for time.

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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: 24 March 2014 04:47 AM   [ Ignore ]   [ # 7 ]
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Jack
Puppy plus
Complete as many rounds as possible in 15 minutes of:
45 pound Push press, 10 reps
10 KB Swings, 8kg
10 Box jumps, 20 inch box
11 rounds

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43/M/5’8”/160# (180# in early 2012)

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Posted: 24 March 2014 05:35 AM   [ Ignore ]   [ # 8 ]
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wu
~1K jogging, droms, cfwu*1

back squat (kilos)
20*10/40*5/60*4/80*2
90*3/95*3/100*3/105*3/105*3

wod

THURSDAY 140320

Run 5,000 meters

puppies
Did not feel like dying on the treadmill today, so scaled to 3K. Treadmill 14-14.5 km/h.

time
12:45

$o
max free handstands - 3 times (20-30 seconds ballpark)
3 min each split - side, side, pancake
db farmers carry (15-20m) - 32,34,36,38,40 kg

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M/47/5’10”/160

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Posted: 24 March 2014 06:22 AM   [ Ignore ]   [ # 9 ]
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WU: 10 dumbbell swings 35 lbs
      10 push press 80 lbs (todo heavy for me for the WOD)
      10 push press 65 lbs

WOD: Pack-ish
Complete as many rounds as possible in 20 minutes of:
65 pound Push press, 10 reps
10 KB Swings, 35 lbs dumbbell
10 Box jumps, 24inch box

8 rounds

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M/44/6´/185
CF since 08/01/2013

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Posted: 24 March 2014 06:25 AM   [ Ignore ]   [ # 10 ]
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On push press, do you start the first rep from the ground and clean it to a front rack position?

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35/m/6’2”/170

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Posted: 24 March 2014 07:07 AM   [ Ignore ]   [ # 11 ]
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sbburris - 24 March 2014 06:25 AM

On push press, do you start the first rep from the ground and clean it to a front rack position?

If you don’t have a rack that’s one way.I always use squat racks since the focus is on a push jerk, Not a clean and then push jerk,  It would be quite taxing doing max singles. I personally believe its more important to learn the pushpress by itself as a stepping stone towards Push jerks, Rack Jerks and Clean + Jerks. Good luck on how ever you want to do it.

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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: 24 March 2014 08:24 AM   [ Ignore ]   [ # 12 ]
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“Jack”

AMRAP in 20 minutes of:

  10 x Push Press @ 80lbs.
  10 x Kettle bell swing @ 50 lbs.
  10 x Box jump @ 24”

Rounds: 8

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http://sockmonkeyx.wordpress.com/about/

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Posted: 24 March 2014 08:30 AM   [ Ignore ]   [ # 13 ]
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OPG57 - 24 March 2014 07:07 AM
sbburris - 24 March 2014 06:25 AM

On push press, do you start the first rep from the ground and clean it to a front rack position?

If you don’t have a rack that’s one way.I always use squat racks since the focus is on a push jerk, Not a clean and then push jerk,  It would be quite taxing doing max singles. I personally believe its more important to learn the pushpress by itself as a stepping stone towards Push jerks, Rack Jerks and Clean + Jerks. Good luck on how ever you want to do it.

I have a rack.  I just didn’t know if I was taking a shortcut or not.  I’d prefer to take it from the rack.

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35/m/6’2”/170

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Posted: 24 March 2014 08:48 AM   [ Ignore ]   [ # 14 ]
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Lots o’ Squats: Back Squats; Front Squats, Double Unders

Before: arm swings, 20 pushups, dyn WU

S/T: back squats 1x20 @70% + 20 (goal is unbroken, but break if needed)
45x5, 135x5, 185x3, 225x2
235x10, 235x5, 235x5

10-9-8…1 Front squats 135
20-20-20…20 Double unders
10:35 Somewhat nasty.

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

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Posted: 24 March 2014 09:28 AM   [ Ignore ]   [ # 15 ]
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140324

Jack

Pack:
Complete as many rounds as possible in 20 minutes of:
80 pound Push press, 10 reps
10 KB Swings, 1.0 pood (30 lbs)
10 Box jumps, 20 inch box

13 rds + 10 pp + 10 KBS

All rds all sets unbroken, and moved fairly well between sets.  First 9 rds push press from rack, cleaned from floor for last 5 rds (someone needed rack).  Kettlebells I have a choice of 30 lbs or 50 lbs.  Back still a bit sore from the 150 swings with 50 lbs on Friday so didn’t mind going a little light.  Felt too light for first 8 rds or so but not so much for later rds.  Box jumps were jump up, step down.

Preceeded with:

Back squats

Warm up sets at 135 and 185

200x5
155x12

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M 52/5’10”/180

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