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Thursday, April 3rd, 2014 - HSPU, Pull-ups, Alternating lunges
Posted: 02 April 2014 11:47 PM   [ Ignore ]
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THURSDAY 140403

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Post rounds completed to comments.

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: 03 April 2014 03:28 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d

Porch
15:00 AMRAP
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Pack
20:00 AMRAP
5 strict handstand push-ups
10 strict pull-ups
15 jumping alternating lunges

Pups
10:00-15:00 AMRAP
5-10 heavy dumbbell shoulder press
5-10 strict pull-up progressions (band assisted)
5-10 walking lunges

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“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/49/5’6”/161#

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Posted: 03 April 2014 03:47 AM   [ Ignore ]   [ # 2 ]
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140329

Zimmerman

Pack:
Complete as many rounds as possible in 20 minutes of:
11 pull-ups
2 deadlifts, 225 lb.
10 handstand push-ups (scaled)

Post rounds completed to comments.

Compare to 120225.

8 rds + 10 pull-ups

Last time (scaled to 8 HSPUs per rd) 120225: 8 rds + 11+2+3

Should have checked how I scaled last time - HSPUs became a time sink pretty quickly.  First 4 rds were done feet on wall, facing wall, hands 12” out, toe assist.  Last 4 rds I started on wall but hands about 24” out and did what I could (5-4-4-3), then did the remainder with one foot on a ledge about 40” high, other leg straight up overhead.  DLs were fine.  Pull ups kipped, unbroken first rd, 8-3 for most, 7-4 for a couple.

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M 52/5’10”/180

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Posted: 03 April 2014 04:39 AM   [ Ignore ]   [ # 3 ]
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wu
~1K jogging, cfwu*1

bench (kilos)
20*12/40*5/50*3/60*3/65*1
72.5*3/75*3/77.5*3/77.5*3/77.5*3

back squat (kilos)
85*20

wod

TUESDAY 140401

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk


pack
20:00 AMRAP
5 strict knees-to-elbows <—subbed v-ups http://gymnasticswod.com/content/v
10 pistol squats, alternating
15-foot handstand walk

rounds
13 rounds + 5 pistol squats

Looks like handstand practice starts paying off. About half of handstand walks were unbroken. The rest is broken in 2-3.

$o
3 min hold each split (pancake, side, middle, side)

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M/47/5’10”/160

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Posted: 03 April 2014 04:47 AM   [ Ignore ]   [ # 4 ]
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WU: foam roll; stretch; run 400m; then 2 rounds of 10 walking lunges; 15 SDHP; 10 Goodmornings; 5 pullups

SWOD: Back squat
135lbs x 6 (p); 185lbs x 5 (p); 225lbs x 5 (p)

Then, EMOM for 12 minutes 2 back squats at 295lbs to 11” box

Bench Press:
45lbs x 15; 95lbs x 10; 135lbs x 8;
165lbs x 3; 190lbs x 3; 215lbs x 5
135lbs x 20

Barbell Rows:
3 sets of 10 at 135lbs

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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: 03 April 2014 08:08 AM   [ Ignore ]   [ # 5 ]
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Wall Walks, DL, WB, Push Press, Box Jumps

Before: 500m run, dyn WU, quad rolling, day 3 of pushup challenge (just decided to do this last night so did six total, going to try it for two months)

MOW: 3x20 sec ea arm overhead KB hold 1.5 pd :10 rest

S/T: deadlifts 5x5 85% (or work up to it)
135x5, 185x3, 225x2
275-285-295-305 x5 (ran out of time for 5th set)

For time:
5 wall walks
10 BW DL (205)
20 wall balls
30 push press @45
40 box jumps 24”
4:58

(EDIT: Just realized that is a 5RM for my deadlift, which is nice. Previous was 290.)

After: 6 C2Bs

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

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Posted: 03 April 2014 09:06 AM   [ Ignore ]   [ # 6 ]
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Bench: 45x15, 135x5, 185x5, 208x5 rest 2 minutes, 208x5 rest 2 minutes, 208x5

Row 2k: 8:01

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M/34/5’ 10”/182#

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Posted: 03 April 2014 09:11 AM   [ Ignore ]   [ # 7 ]
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Also need to whine about this for a second.

CF Open
2013 272nd out of 2285 complete scores (11.9%) worldwide, 24 out 158 complete scores in region (15.2%)
2014 812th out of 3218 complete scores (25.2%) worldwide, 65th out of 213 complete scores in region (30.5%)

Not sure how much of my decline is due to an injury plagued year, stiffer competition, getting older, my own motivation problems, or all of the above, but not at all happy with this.

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

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Posted: 03 April 2014 09:31 AM   [ Ignore ]   [ # 8 ]
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Morning all shoulder presses today

44 x 10
88 x 10
132 x 5
154 x 3
165 x 3
170 x 3 missed 3rd rep
170 x 3
170 x 3
170 x 3 Body weight dips 272.25 bodyweight
dip x 15
dip x 15
dip x 15         http://vimeo.com/90869279

Have a great day all

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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: 03 April 2014 09:36 AM   [ Ignore ]   [ # 9 ]
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AntDawg - 03 April 2014 09:06 AM

Bench: 45x15, 135x5, 185x5, 208x5 rest 2 minutes, 208x5 rest 2 minutes, 208x5

Row 2k: 8:01

Great bench Ant 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: 03 April 2014 09:37 AM   [ Ignore ]   [ # 10 ]
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Jeesh - 03 April 2014 08:08 AM

Wall Walks, DL, WB, Push Press, Box Jumps

Before: 500m run, dyn WU, quad rolling, day 3 of pushup challenge (just decided to do this last night so did six total, going to try it for two months)

MOW: 3x20 sec ea arm overhead KB hold 1.5 pd :10 rest

S/T: deadlifts 5x5 85% (or work up to it)
135x5, 185x3, 225x2
275-285-295-305 x5 (ran out of time for 5th set)

For time:
5 wall walks
10 BW DL (205)
20 wall balls
30 push press @45
40 box jumps 24”
4:58

After: 6 C2Bs

Nice Deadlift work Jeesh 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: 03 April 2014 09:50 AM   [ Ignore ]   [ # 11 ]
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W/U
5:00 jumping rope
stretch
handstands
burgener
3x Samson, shoulder pass, back ext, sit-ups, pull-ups, dips


140401
Pack
20:00 AMRAP
5 strict knees-to-elbows
10 pistol squats, alternating
15-foot handstand walk handstand chest touches

8 + 3 KTE

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 03 April 2014 09:52 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 03 April 2014 09:37 AM
Jeesh - 03 April 2014 08:08 AM

Wall Walks, DL, WB, Push Press, Box Jumps

Before: 500m run, dyn WU, quad rolling, day 3 of pushup challenge (just decided to do this last night so did six total, going to try it for two months)

MOW: 3x20 sec ea arm overhead KB hold 1.5 pd :10 rest

S/T: deadlifts 5x5 85% (or work up to it)
135x5, 185x3, 225x2
275-285-295-305 x5 (ran out of time for 5th set)

For time:
5 wall walks
10 BW DL (205)
20 wall balls
30 push press @45
40 box jumps 24”
4:58

After: 6 C2Bs

Nice Deadlift work Jeesh wink

Thank you, sir. It takes some to know some wink I respect your opinion in these matters.

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

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Posted: 03 April 2014 10:31 AM   [ Ignore ]   [ # 13 ]
Big Dawg
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03 Apr 2014 – Run 800m

w/u with 5 min fast walk then:

3 RFT: run 800m
        rest 2 min

Set treadmill at 8.0 mph / 8.5 mph / 9.0 mph; times were 3:38 /  3:28 / 3:19

$ out: Right / Center / Left planks x 1:00 each

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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 11:16 AM   [ Ignore ]   [ # 14 ]
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Yesterday
Recon Ron
4 Pull-ups: 2-2

Today
Braking sit-ups 3 x 9
Hip lifts 3 x 9
Sit-ups with leg spikes 3 x 9
Side knee lifts 2 x 3 x 9 
Rubber band side steps 2 x 2 x 7 

Recon Ron
3 Pull-ups: 1-1-1

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 03 April 2014 11:20 AM   [ Ignore ]   [ # 15 ]
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AM

WU: 2 miles in 17’

WOD: Pack
20:00 AMRAP
5 handstand push-ups progression
10 kipping pull-ups
15 jumping alternating lunges

7 rounds

PM

Run ... WU: 800m, then, 8 x one rock song (3 to 5 min) at 7,5 to 8 mph/ 2 min R.I. / cd: 800 m
  A total of 6 miles

Then

3 x 5 dips (with 19, 14 and 12 lbs assistance)
3 x 5 unilateral leg presses
3 x 5 unilateral trae kicks
3 x 5 x 95 lbs bench presses
3 x 5 x 115 lbs bench presses

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M/44/6´/185
CF since 08/01/2013

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