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Monday, March 24th, 2014 - Jack
Posted: 24 March 2014 02:09 PM   [ Ignore ]   [ # 31 ]
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140324
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

B/I: HB 3/1

10 Rounds + 7 KB Swings

C/O: 10 mins of stretching

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You are not a beautiful or unique snowflake.

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Posted: 24 March 2014 02:22 PM   [ Ignore ]   [ # 32 ]
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jchcrawk - 24 March 2014 01:49 PM

TOW WOD 140324:

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
Worked up to 130(PR) - Got OLY shoes this weekend, made a HUGE difference.

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week, rest 90 sec.
150
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)
170

Strength/Skill

1a) 3X60 (seconds) ME Freestanding HS Push-ups – rest 90 sec.
Working on it.
1b) 3X30 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 90 sec.
85 - Only have room for 10 at a time, so down and backs.

Conditioning
10 rounds for time of:
5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats
18:19

The shoes will make a big difference on the landings and doing Squats in general, Very stable!  Congrats on the 130 snatch from blocks. Well done wink

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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 02:58 PM   [ Ignore ]   [ # 33 ]
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Buy-in: Going through the motions of the WOD with lighter weights; a rep or two at the chosen weights to make sure they made sense.

WOD:
Puppies plus:
Complete as many rounds as possible in 12 minutes of:
35 pound Push press, 10 reps
10 KB Swings, 20#
10 Step ups, 15 inch box

Result: 8 rounds on the nose. I stepped off the box just as time expired in round 8.

I started having trouble getting my left arm to lock out again, and suffered about one no-rep a round starting at about round 5. Otherwise, it felt pretty solid even though I was taking a half step up from the usual puppies scaling. I got to round 8 of the KB swings with less than a minute to go and wanted to get all the way through the round, so I pushed a little harder, especially in the step ups…and found a way to make it by the smallest of margins. Considering I was about 4-5 seconds behind pace for that going into the start of the last round, I was satisfied.

Cash-out: 25 minutes on the stationary bike, 297 calories. I wanted 300 but apparently I sold out really hard in the WOD and just couldn’t quite get it pulled off. The random course was quite a bit harder than usual this time, and the hardest parts at the very end…

But, I definitely earned the good cheese tonight. So, Kerrygold Kilaree it is. grin

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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: 24 March 2014 03:22 PM   [ Ignore ]   [ # 34 ]
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Warm up w/ 500m row


“Jack”

AMRAP in 20 minutes of:
  2x Push press @ 95lbs
  8x Push Press @ 80lb
  10 x Kettle bell swing @ 40 lbs.
  10 x Box jump @ 24”

Rounds: 8 + 5 push press

Got my wife to try puppies. 1st crossfit workout. I asked when we were done how many rounds and she said she lost count..lol

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M/40/6ft/205

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Posted: 24 March 2014 03:30 PM   [ Ignore ]   [ # 35 ]
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W/U
100 jumping jacks
Stretch
Handstand
3x samson, squat, shoulder pass, good mornings, situp, dips, rows

Traveling
140313
Run 1 mile
7:15 @ 1.5% incline

$o
Headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 24 March 2014 04:19 PM   [ Ignore ]   [ # 36 ]
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FRIDAY 140321
Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row (x100 45# sdhp)
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

178

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M/45/6’3/230 205
CF start 9/2011

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Posted: 24 March 2014 04:48 PM   [ Ignore ]   [ # 37 ]
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SATURDAY 140322

Push jerk 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

95x2
115x3
135
155(f)
155
175
185
Felt I should’ve been able to get more than 185 since I PR’d 185 on push press recently, but my body is hurtin after a week off and then 14.3 & 14.4 back to back. Next time.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 24 March 2014 04:49 PM   [ Ignore ]   [ # 38 ]
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Pack with 75#.

6 rounds + 5 push press. 

Shoulders and grip shot from 14.4 yesterday.

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35/m/6’2”/170

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Posted: 24 March 2014 05:09 PM   [ Ignore ]   [ # 39 ]
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Jack

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 (step-up & down)

5 rounds + 10 push presses

$O: Finish up KB swings & box jumps for round 6; good long stretch

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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: 24 March 2014 05:22 PM   [ Ignore ]   [ # 40 ]
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JDG - 24 March 2014 01:27 PM

WOD (from BrandX 3/24/2014)
Jack
AMRAP in 20min of:
10 Push press, 115#
10 KB Swings, 24k (to overhead)
10 Box jumps, 24inch
TOTAL=262=8complete + 10/10/2 (5complete in 10:14)

WAY off PR.  Just happy to be moving after so much sitting…
PP were 10, then all 6,4.  Nothing else broken (jumps were all step downs).  Just lacking strength & gas… Character…

Pretty good job from where I sit.

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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: 24 March 2014 05:27 PM   [ Ignore ]   [ # 41 ]
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Robox - 24 March 2014 04:19 PM

FRIDAY 140321
Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row (x100 45# sdhp)
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

178

Great job!

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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: 24 March 2014 05:34 PM   [ Ignore ]   [ # 42 ]
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Ktm124 - 24 March 2014 04:48 PM

SATURDAY 140322

Push jerk 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

95x2
115x3
135
155(f)
155
175
185
Felt I should’ve been able to get more than 185 since I PR’d 185 on push press recently, but my body is hurtin after a week off and then 14.3 & 14.4 back to back. Next time.

I hear you. Had similar thing when I did PJ the other day. Had a PP PR of 180 previous week, but could only get 160 on PJ. Oh well, can’t expect a PR every workout. Important thing is to keep working out and celebrate the PRs when they come.

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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: 24 March 2014 05:46 PM   [ Ignore ]   [ # 43 ]
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OPG57 - 24 March 2014 11:36 AM
eagr - 24 March 2014 06:22 AM

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

Good job eagr.  I hope the leg rehab is going well ;-)

thx opg ... leg’s fine .. have a nice day

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M/44/6´/185
CF since 08/01/2013

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Posted: 24 March 2014 06:39 PM   [ Ignore ]   [ # 44 ]
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140324 MONDAY
WU: 3x10- sit-ups, squats, shoulder dislocates, good mornings, Sampsons

WOD: 140322 SATURDAY
Push jerk 5-5-3-3-3-1-1-1-1-1 reps
65(5)-85(5)-105(3)-110(3)-115(3)-120(1)-125(1)-130(1)-135(1)-155(F)-145(1)PR!-150(F)

Pull-up and Handstand practice

CD: practice Taekwondo forms and stances

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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 06:45 PM   [ Ignore ]   [ # 45 ]
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Smokey - 24 March 2014 05:09 PM

Jack

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 (step-up & down)

5 rounds + 10 push presses

$O: Finish up KB swings & box jumps for round 6; good long stretch

You took the 115 , Good job brother geezer 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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