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Thursday, April 3rd, 2014 - HSPU, Pull-ups, Alternating lunges
Posted: 03 April 2014 11:22 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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20:00 AMRAP
5 strict handstand push-ups sub: Reduced ROM to 4/5-3/4 by stacking weights underneath my head
10 strict pull-ups
15 jumping alternating lunges

8rds + 1HSPU

Exiting to see some semblence of progress on the HSPUs; far from “good form”, but slowly getting there:o)

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 03 April 2014 12:00 PM   [ Ignore ]   [ # 17 ]
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Usual L ankle debilitation following DUs or running, so with both yesterday… Ouch.

warm up
MOBs

Lift
BS
[3@135;3@165;3@195;3@225 warm up]
Attempt 15x1reps @235; got 15x1 (EMOM)
Debrief- ALL to 16in BENCH.

15min rest, then…

WOD (MODIFIED from BrandX 4/2/2014)
With a continuously running clock:
TABATA C2 row=958m
then, “immediately” to…
10rds of:
6 burpees
3 PP, 155#
TOTAL TIME=18:09 (3:50 for C2 and 14:19 for the rest)

Changed up GD’s WOD to address my own issues of moving load under distress.
General TABATA C2 range=877…1024
Last 3RM PP test was 1/7/2014 with 3@200 (only1@215); so this was 77.5% of my 3RM.
Took a full minute to gather myself after the row, really unacceptable.

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

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Posted: 03 April 2014 12:10 PM   [ Ignore ]   [ # 18 ]
Stray Dawg
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15 minute AMRAP
5 pike-press kneeling on 24” box
7 strict PU using blue and orange band
10 lunges

4 rds + 4 PP

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Posted: 03 April 2014 12:26 PM   [ Ignore ]   [ # 19 ]
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Jeesh - 03 April 2014 09:52 AM
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.

Thanks Jeesh

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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 12:48 PM   [ Ignore ]   [ # 20 ]
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WOD 140226
3x800m, 2 mins rest between intervals
3:59, 3:47, 3:44

Skills: 20 parallette pass thoughs, L-sit 2x15 secs

Runs up and down my street which has a hill. 2.5 mins rest on second interval (messing around with my watch)

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M/47/80kg

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Posted: 03 April 2014 01:00 PM   [ Ignore ]   [ # 21 ]
Big Dawg
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Pack-ish
20:00 AMRAP
5 strict handstand push-ups 30 pound dumbbell shoulder press (biggest I have)
10 strict pull-ups
15 jumping alternating lunges

4 rounds + 5 SPs + 4 PUs

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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: 03 April 2014 02:01 PM   [ Ignore ]   [ # 22 ]
Boxer
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Squat x5-135, 185, 225, 235, 235, 235
Shoulder Press x5-65, 85, 95, 105, 115, 115, 115
2x15 GHD situps/ Back Extensions
2x8 chin ups

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M/26/5’9”/178

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Posted: 03 April 2014 02:54 PM   [ Ignore ]   [ # 23 ]
Terrier
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Pack puppy
20 min AMRAP
10 barbell press @65
10 pull-up progressions (band assisted)
10 jumping alternating lunges

8 rounds + 10 barbell press

800 m jog -cool down

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M/40/6ft/205

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Posted: 03 April 2014 03:18 PM   [ Ignore ]   [ # 24 ]
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Buy-in: Going through the movements of the WOD as per my scaling

WOD:
Pups
15:00 AMRAP
10 HSPU (handstand push-up) progression, feet on box
10 Australian pull-ups, feet at full horizontal extension and seated on a 75cm box (to simulate no kipping; don’t have bands!)
10 walking lunges

Result: 5 rounds and 3 HSPU progressions

This WOD absolutely blew me away in terms of my development. My upper body is really starting to get strong! Still breaking up on the HSPUs after round 1 unbroken, but not feeling like I had to push myself as desperately to get that one last rep as I had in previous attempts. Unbroken all the way on the other two, without a single no-rep on the lunges after no-repping several during my buy-in. All in all, I feel pretty good about this one.

I was in a bit of a hurry to get back home after the workout, so my conditioning was a hard, fast 15 minutes on the stationary bike for about 190 calories.

Tomorrow’s active rest day will be shoveling heavy, wet snow. We are supposed to get somewhere between 8 and 14 inches tonight and tomorrow.

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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 03:46 PM   [ Ignore ]   [ # 25 ]
Terrier
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Modified CFWU:
10-second Sampson stretch
10 military situp progressions (shoulders lifted)
10 floor extension progressions (chest and knees lifted)

Baby WOD:
15:00 AMRAP
10 box pushups (4” box)
5 baby pull-up progressions
5 walking lunges

12 complete rounds plus 10 box pushups and 3 pullup progressions, all unbroken.

Other than some mild discomfort in my knee (I tried hard not to push it), it was a good workout—not too much, not too little.

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CF Start date:  March 28, 2014
F/53/5’6”/225 216 210
(goal: 125-130lb)

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Posted: 03 April 2014 04:06 PM   [ Ignore ]   [ # 26 ]
Top Dawg
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rosie - 03 April 2014 03:46 PM

Modified CFWU:
10-second Sampson stretch
10 military situp progressions (shoulders lifted)
10 floor extension progressions (chest and knees lifted)

Baby WOD:
15:00 AMRAP
10 box pushups (4” box)
5 baby pull-up progressions
5 walking lunges

12 complete rounds plus 10 box pushups and 3 pullup progressions, all unbroken.

Other than some mild discomfort in my knee (I tried hard not to push it), it was a good workout—not too much, not too little.

Great work rosie grin enjoy the rest tomorrow.

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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 04:09 PM   [ Ignore ]   [ # 27 ]
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karatejones - 03 April 2014 02:01 PM

Squat x5-135, 185, 225, 235, 235, 235
Shoulder Press x5-65, 85, 95, 105, 115, 115, 115
2x15 GHD situps/ Back Extensions
2x8 chin ups

Good stuff Brother 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 04:22 PM   [ Ignore ]   [ # 28 ]
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Sooooooooo after all those KTE’s my abs have been crazy sore. I’m totally happy I was able to do them all with little problems but maaaan I’m sore.

So the last two days have mainly been cardio focused. Trying to get back my short distance endurance I lost while training for the half marathon.

Yesterday some light OHS and FS work + 2 mile run.

Today 8 rounds of 400 meter runs, rest 60 seconds.

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 03 April 2014 04:33 PM   [ Ignore ]   [ # 29 ]
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20min AMRAP:
5 L-pushups w/ feet on box
10 pullups (1st round strict; all remaining with kip)
15 alternating lunges

7 rounds + 5 L-pushups + 4 pullups = 219 reps

Warmup:  500m row = 1:56
Cooldown:  500m row = 2:00

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35/m/6’2”/170

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Posted: 03 April 2014 05:20 PM   [ Ignore ]   [ # 30 ]
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Deadlift 5 RM - 275

Complete as many rounds as possible in 12 minutes:
DB Bent Over Rows – 7 reps
DB Cleans – 7 reps
DB Push Presses – 7 reps
50 lb dumbbells
Post total rounds completed to comments

4 rds plus 7 rows.

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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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