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Friday, March 28th, 2014 - Thrusters, Burpees - 2014 Reebok CrossFit Games Open Workout 14.5
Posted: 28 March 2014 10:40 AM   [ Ignore ]   [ # 16 ]
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rosie - 28 March 2014 10:06 AM

Today is my very first CF workout so I’m scaling big-time, even down from Buttercup.  I’m concentrating on doing what I can, trying very hard for correct form, and not even thinking about time.

Modified CF Warm-up (1 round—3 would be a full workout for me):
10 second Sampson stretch
5 overhead squat with portable shower bar (can’t get all the way down yet, due to weight, lack of flexibility, and old knee injury)
5 shoulder lifts (beginning of military situp but just getting shoulders off the ground)
5 back extensions (on the floor, getting chest and lower legs off the ground)
5 “baby pulls” (pullup bar, pulling myself from standing flat-foot to toes using only arms)
skipped dips because I don’t yet have equipment, but got a great idea for what to use next time

Workout (14.5):
6-3-1
Thrusters (portable shower bar, modified squat)
Step 1 scaled burpees (http://forum.crossfitbrandx.com/index.php/forums/viewthread/15759/#280372)

By the end, I had broken a sweat and was breathing hard, but not hurting or maxed out, so I’m thinking the scaling was about right.

Helluva first workout to start on.  Good job scaling and finishing, and good luck with your goals.  The whole idea is just to get better every day.

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Posted: 28 March 2014 11:18 AM   [ Ignore ]   [ # 17 ]
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Over the Box Jumps, KB Snatches

Before: 500m run, dyn WU

S/T: more snatch work off the blocks
Burgener WU, then work at 75, 95 and 105

21-15-9
24” over the box jumps
1.5pd KB snatches
4:09

Last Aug 23 I did this with 55# DB snatches in 5:45. I think I used a faster box jump technique and the KB snatches are a bit faster, but still pleased with improvement.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
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Posted: 28 March 2014 11:35 AM   [ Ignore ]   [ # 18 ]
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140317
Arnie
Pack:
21 Turkish get-ups, Right arm .5 pood
50 Swings 1 pood
21 Overhead squats, Left arm .5 pood
50 Swings 1 pood
21 Overhead squats, Right arm .5 pood
50 Swings 1 pood
21 Turkish get-ups, Left arm .5 pood
35:21

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Oak Ridge, TN
F / 33 / 5’3”/ 127lb
CrossFit-ing since August 2012

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Posted: 28 March 2014 11:58 AM   [ Ignore ]   [ # 19 ]
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TOW WOD 140328:

BBG
7X1 Tall Snatch – work to a heavy (but perfect) single, rest 60 sec. DEMO VIDEO
Worked up to 90 with one miss at 85.  Doing a better job of not dipping.

Strength
2a) 5X3 Push Press – heavier than last week, rest 60 sec.
145
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
180 - 5,4,3,3,2

Conditioning
For time:
40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg
Row 1K
40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg
15:37 - 40#KB

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

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Posted: 28 March 2014 01:22 PM   [ Ignore ]   [ # 20 ]
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WOD 140324 Jack (pack)
20 mins AMRAP of:
10 push press 35kg (from rack),
10 T-bar swings 16kg,
10 Box jumps 20”

Score:13 rounds + 2PP

For the first time I did all box jumps as step ups - I think this was easier to keep a constant unbroken pace and hence quicker overall

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Posted: 28 March 2014 02:10 PM   [ Ignore ]   [ # 21 ]
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rosie - 28 March 2014 10:06 AM

Today is my very first CF workout so I’m scaling big-time, even down from Buttercup.  I’m concentrating on doing what I can, trying very hard for correct form, and not even thinking about time.

Modified CF Warm-up (1 round—3 would be a full workout for me):
10 second Sampson stretch
5 overhead squat with portable shower bar (can’t get all the way down yet, due to weight, lack of flexibility, and old knee injury)
5 shoulder lifts (beginning of military situp but just getting shoulders off the ground)
5 back extensions (on the floor, getting chest and lower legs off the ground)
5 “baby pulls” (pullup bar, pulling myself from standing flat-foot to toes using only arms)
skipped dips because I don’t yet have equipment, but got a great idea for what to use next time

Workout (14.5):
6-3-1
Thrusters (portable shower bar, modified squat)
Step 1 scaled burpees (http://forum.crossfitbrandx.com/index.php/forums/viewthread/15759/#280372)

By the end, I had broken a sweat and was breathing hard, but not hurting or maxed out, so I’m thinking the scaling was about right.

Nice job! Just take it day by day, and don’t forget to take a day off every other day or two to let the muscles heal.

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CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 28 March 2014 02:11 PM   [ Ignore ]   [ # 22 ]
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rosie - 28 March 2014 10:06 AM

Today is my very first CF workout so I’m scaling big-time, even down from Buttercup.  I’m concentrating on doing what I can, trying very hard for correct form, and not even thinking about time.

Modified CF Warm-up (1 round—3 would be a full workout for me):
10 second Sampson stretch
5 overhead squat with portable shower bar (can’t get all the way down yet, due to weight, lack of flexibility, and old knee injury)
5 shoulder lifts (beginning of military situp but just getting shoulders off the ground)
5 back extensions (on the floor, getting chest and lower legs off the ground)
5 “baby pulls” (pullup bar, pulling myself from standing flat-foot to toes using only arms)
skipped dips because I don’t yet have equipment, but got a great idea for what to use next time

Workout (14.5):
6-3-1
Thrusters (portable shower bar, modified squat)
Step 1 scaled burpees (http://forum.crossfitbrandx.com/index.php/forums/viewthread/15759/#280372)

By the end, I had broken a sweat and was breathing hard, but not hurting or maxed out, so I’m thinking the scaling was about right.

The hardest part of any journey is the 1st step. Good job being realistic and going at your own pace. Sage wisdom. Good luck on your Fitness goals. Slow and steady will get you there. 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: 28 March 2014 02:16 PM   [ Ignore ]   [ # 23 ]
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AtomicDawg - 28 March 2014 09:58 AM

Pack:
21-18-15-12-9-6-3
Thrusters, 65#/45#
Bar-facing burpees

26:00

Letter grade:  F.  Terrible.  Not feeling motivated today.  My garage was only ~55 degrees, but the humidity was ~100%.  I was sweating like it was July out there.

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg ChallengeSo far RadDawg and I are the only ones signed up.  The challenge runs 15 March through 15 April, but the deadline to sign up is April 1st.  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

Maybe a break from the rower will help you feel better. I used to do it everyday when I got mine. I finally burned out after feeling like crap everyday. But that’s just me wink Have a great weekend with RadDawg 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: 28 March 2014 02:24 PM   [ Ignore ]   [ # 24 ]
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OPG57 - 28 March 2014 02:16 PM
AtomicDawg - 28 March 2014 09:58 AM

Pack:
21-18-15-12-9-6-3
Thrusters, 65#/45#
Bar-facing burpees

26:00

Letter grade:  F.  Terrible.  Not feeling motivated today.  My garage was only ~55 degrees, but the humidity was ~100%.  I was sweating like it was July out there.

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg ChallengeSo far RadDawg and I are the only ones signed up.  The challenge runs 15 March through 15 April, but the deadline to sign up is April 1st.  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

Maybe a break from the rower will help you feel better. I used to do it everyday when I got mine. I finally burned out after feeling like crap everyday. But that’s just me wink Have a great weekend with RadDawg grin

You said it.  I wrapped up Mud Season Madness yesterday, so I’ll definitely take some time off.

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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: 28 March 2014 02:40 PM   [ Ignore ]   [ # 25 ]
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Rower
100m-200-300-400-500-600-500-400-300-200-100
Rest 30 seconds between each

19:50

Wanted to go all the way up to 1000 and back down, but body has been feeling wrecked the past few days. Tweaked back, sore left elbow, and sharp pain in left knee… gonna go easy for a little while.

Bench press
45 x 10
95 x 5
135 x 8
145 x 5

Called it. Elbow flaring up

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 28 March 2014 02:40 PM   [ Ignore ]   [ # 26 ]
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RadDawg - 28 March 2014 11:35 AM

140317
Arnie
Pack:
21 Turkish get-ups, Right arm .5 pood
50 Swings 1 pood
21 Overhead squats, Left arm .5 pood
50 Swings 1 pood
21 Overhead squats, Right arm .5 pood
50 Swings 1 pood
21 Turkish get-ups, Left arm .5 pood
35:21

Great work RadDawg, Those TGUs can be a bear. 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: 28 March 2014 04:00 PM   [ Ignore ]   [ # 27 ]
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Squat x5- 135, 185, 225x5x3
Bench x5- 95, 135, 155x5x3
PC x3- 95, 135, 165, 185, 205x3x5 +3 jerks

Heavy bag $out

Left knee felt a bit dodgy when I started, did thorough warm-up, stayed far back on my heels on squats and didn’t try to bounce the weight back up. Ice, stretch and I think I’ll be good.

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M/26/5’9”/185

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Posted: 28 March 2014 04:08 PM   [ Ignore ]   [ # 28 ]
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rosie - 28 March 2014 10:06 AM

Today is my very first CF workout so I’m scaling big-time, even down from Buttercup.  I’m concentrating on doing what I can, trying very hard for correct form, and not even thinking about time.

Modified CF Warm-up (1 round—3 would be a full workout for me):
10 second Sampson stretch
5 overhead squat with portable shower bar (can’t get all the way down yet, due to weight, lack of flexibility, and old knee injury)
5 shoulder lifts (beginning of military situp but just getting shoulders off the ground)
5 back extensions (on the floor, getting chest and lower legs off the ground)
5 “baby pulls” (pullup bar, pulling myself from standing flat-foot to toes using only arms)
skipped dips because I don’t yet have equipment, but got a great idea for what to use next time

Workout (14.5):
6-3-1
Thrusters (portable shower bar, modified squat)
Step 1 scaled burpees (http://forum.crossfitbrandx.com/index.php/forums/viewthread/15759/#280372)

By the end, I had broken a sweat and was breathing hard, but not hurting or maxed out, so I’m thinking the scaling was about right.

Great job, Rosie! Keep at it. Glad you’re posting on the boards!

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

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Posted: 28 March 2014 04:31 PM   [ Ignore ]   [ # 29 ]
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140328
Pack:
21-18-15-12-9-6-3
Thrusters, 65#/45#
Bar-facing burpees

In: HB 3/1x3

As Rx’d: 20:58

Out: 10 min. stretching

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You are not a beautiful or unique snowflake.

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Posted: 28 March 2014 04:38 PM   [ Ignore ]   [ # 30 ]
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14.5 @ chez Martin with GD!!!

WOD
21-18-15-12-9-6-3reps of:
thrusters, 95#
burpees (bar facing, jump over)
TOTAL TIME=19:06

Planned the WOD, WOD’d the plan.  THR broken (7,7,7/6,6,6/5,5,5/4,4,4/3,3,3/3,3/3) and tried to keep moving for the burpees.
Ended up with a power output inline with results from my THR/BUR experiment (417.8#/min) despite the more time consuming bar jump overs.

7x of 7 THR & 7 BUR:
3/13/2014@55#=5:55 (35/45/55/57/57/56/50)=455.5#/min
3/7/2014@35#=5:19 (35/42/47/49/51/50/45)=322.6#/min
2/28/14@15#=5:19 (34/42/48/50/50/49/46)=138.2#/min
2/20/14@105#=10:36 (0:52/1:20/1:33/1:41/1:45/1:47/1:38)=485.3#/min

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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