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Wednesday, April 2nd, 2014 - Hang Squat Clean
Posted: 02 April 2014 05:39 PM   [ Ignore ]   [ # 31 ]
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140403 WEDNESDAY

WU: 3x10-sit-ups, shoulder dislocates, good mornings, squats, hip raises, Sampsons

WOD: Hang Squat Cleans
5-5-3-3-3-1-1-1-1-1
65-85-95-105-115-120-125-130-135-145(f)-145 (PR!)

3x10- 20# Kettle bell curls

CD: 1:00 each- plank hold, Korean squats, squat hold, up dog, single unders

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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: 02 April 2014 06:08 PM   [ Ignore ]   [ # 32 ]
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jchcrawk - 02 April 2014 05:28 PM

TOW WOD 140402:

BBG
1) 5X1 Jerk from blocks (or rack) – work to a true 1RM.
185 - 10# PR
2) 5X1 Hang Snatch – work to a true 1RM.
125 (hang pr), 135 (pull)
3) 5X1 Hang Clean – work to a true 1RM.
175 - hang pr, ties any position clean PR

Conditioning
Tests:
1) 1 set – ME UB C2B Pull-ups.
15
2) Row 2k for time.
8:42
3) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).
22 - Took me 6:03 worth of multiple attempts to break 20.  Definitely a weakness.
4) 1 set ME UB Power Snatches @ 155/105#.
7 Maybe should have rested a little more first.
Rest as needed between tests.

185   Jerk from Blocks , Getting strong!  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: 02 April 2014 06:18 PM   [ Ignore ]   [ # 33 ]
Big Dawg
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WEDNESDAY 140402

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

90-100-105-115-120-130-135-145-150-155(a 5lb PR)

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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: 02 April 2014 06:40 PM   [ Ignore ]   [ # 34 ]
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5: 65,75
3: 95,115,125
1: 135 (no squat),135 (pr),135,135

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35/m/6’2”/170

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Posted: 02 April 2014 07:13 PM   [ Ignore ]   [ # 35 ]
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Buy-in: Practicing the motion of the drill with very light weights

Pups
Hang squat cleans
5-5-5-5-5
Used dumbbells

Result: 60, 65, 70, 75, 75 (pounds)

I had a bit of a tickle in my left elbow again, making the lift from the rack position to the shoulders a good bit more difficult. Otherwise, I didn’t have too much trouble.

Conditioning: 25 minutes on stationary bike, 319 calories

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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: 03 April 2014 12:59 AM   [ Ignore ]   [ # 36 ]
Big Dawg
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OPG57 - 02 April 2014 03:47 PM
TopMac - 02 April 2014 10:31 AM

02 Apr 14 - Linda

So the three days’ rest ended up being 4 days….but I needed it!  Had to scale to approx 68% of body weight (BW 225, used 155 as “BW”) for this one as I very rarely bench…

10-8-6-4-2 rep rds for time of:

1.5 times BW Deadlift = 235
          BW Bench Pr= 155
0.75 times BW Clean = 115

Time: 19:44.08”

Was pouring sweat when I finished!  Deads were broken n half for the first three rounds, then unbroken.  Bench was unbroken, and cleans were 4/4/2, 3/3/1/1, 2/2/1/1, 2/2 and then 2.  I was focusing on squat cleans, and I know that slowed me down some.  All in all, a great workout!

Well done Top, Glad you got that much needed rest in.I bet your getting anxious with the rotation coming up. Take care Top

Will do Guy!  Not too anxious yet….got a little less than two months left.  The light at the end of the tunnel is definitely getting brighter though! wink  Have a great day, brother!

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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: 03 April 2014 01:39 AM   [ Ignore ]   [ # 37 ]
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Squat 39X85kg (187#) Goal was 20 reps

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M 29 178cm 80kg

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Posted: 03 April 2014 02:06 AM   [ Ignore ]   [ # 38 ]
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5x5 at 20kg - 44lb
Filmd it all and could see some real butt wink, did some lite o/head squats because I read somewhere that this can help to correct but no real improvement

Any guidance would be much appreciated

Still getting better

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 03 April 2014 02:40 AM   [ Ignore ]   [ # 39 ]
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20140402 Wed
“Zimmerman”
Heavy Puppy
Complete as many rounds as possible in 20 minutes of:
11 Pull-ups (band assist)
2 Deadlifts, 155 pounds
10 Bridge push-ups
8 rounds + 11 pull-ups and 2 deadlifts
Shoulders and arms are feelin’ that one.
RIP.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 03 April 2014 06:26 AM   [ Ignore ]   [ # 40 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

5 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
7 Shoulder Press (5/5) @ feet on ledge

Progression
http://www.youtube.com/watch?v=Vlzb1BBA9t4

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 03 April 2014 05:30 PM   [ Ignore ]   [ # 41 ]
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TUESDAY 140401

Pups
15:00 AMRAP
10 knee raises
20 squats
3 wall walk-ups

Rounds=9

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 03 April 2014 07:09 PM   [ Ignore ]   [ # 42 ]
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rosie - 02 April 2014 04:37 PM

Walked 0.58 miles in 11:43.

I braved a light drizzle (anyone who knows me knows that took extra dedication on my part!), which probably motivated me to walk faster.  grin  I don’t understand—I walked the SAME route I walked several days ago, only in reverse (same side of the street and everything), but that time Runtastic measured it at 0.55 miles???  In any case, the increase in speed definitely left me winded!

Good effort on sticking with it rosie.

As for the difference in distance, blame the satellites.  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: 04 April 2014 07:59 PM   [ Ignore ]   [ # 43 ]
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WU
750m row
3 min jump rope
2-rounds OCFWU

Hang squat clean
5-95lbs
5-105lbs
3-115lbs
3-125lbs
3-145lbs
1-155lbs
1-175lbs
1-185lbs
1-205lbs Fail

Cool down
3min jump rope

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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