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Thursday, April 3rd, 2014 - HSPU, Pull-ups, Alternating lunges
Posted: 03 April 2014 05:48 PM   [ Ignore ]   [ # 31 ]
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Bullet proof shoulders
Sots press 5X 20, 30, 35kg
Jerk balance 3X 40, 60kg
Jerk singles 70, 80, 90, 100, 105, 110kg PR +10kg

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M 29 178cm 80kg

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Posted: 03 April 2014 05:50 PM   [ Ignore ]   [ # 32 ]
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ausman - 03 April 2014 05:48 PM

Bullet proof shoulders
Sots press 5X 20, 30, 35kg
Jerk balance 3X 40, 60kg
Jerk singles 70, 80, 90, 100, 105, 110kg PR +10kg

  Nice weight ausman! Well done

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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 05:53 PM   [ Ignore ]   [ # 33 ]
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Rest day.

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

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Posted: 03 April 2014 06:47 PM   [ Ignore ]   [ # 34 ]
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140403 THURSDAY

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

WOD:
20:00 AMRAP
5 HSPUs (not strict)
10 pull-ups, 80# band
20 lunges (10/leg)

6 rounds plus into HSPU position but no reps

75# bench press 3x10
50# shoulder press 3x10

CD: practice Taekwondo forms and stances

Comments: HSPUs were anything but strict.  My feet were resting on the wall and I only dipped a few inches each rep, but I did something….

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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: 03 April 2014 06:58 PM   [ Ignore ]   [ # 35 ]
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Gym workout today

w/u 30 single unders + 30 flutter kicks for 4 minutes
stretching

12 min EMOM’ish
1st minute 5 x 95# thrusters
2nd minute 2 x 20 yd sprints

Strength
bench press 5 x 155
5 x 175
4 x 175
3 x 165

super set of Push press & Supermans
5 x 115
5 x 135
4 x 135
5 x 125

-corey

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Posted: 03 April 2014 07:17 PM   [ Ignore ]   [ # 36 ]
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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.

Keep it up (after a rest day tomorrow,  though.)

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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 12:19 AM   [ Ignore ]   [ # 37 ]
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15 min amrap
Pup
5 hspu feet on high box and torso near vertical
5 pullups feet on box to assist
10 lunges from stationary position limited space

9 rounds dead in 15:05

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: 04 April 2014 02:18 AM   [ Ignore ]   [ # 38 ]
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SheepDawg - 03 April 2014 06:47 PM

140403 THURSDAY

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

WOD:
20:00 AMRAP
5 HSPUs (not strict)
10 pull-ups, 80# band
20 lunges (10/leg)

6 rounds plus into HSPU position but no reps

75# bench press 3x10
50# shoulder press 3x10

CD: practice Taekwondo forms and stances

Comments: HSPUs were anything but strict.  My feet were resting on the wall and I only dipped a few inches each rep, but I did something…

Comments: HSPUs were anything but strict.  My feet were resting on the wall and I only dipped a few inches each rep, but I did something…

I feel your pain!  When I do HSPU subs here, the only ‘safe’ option I have is to put the bar on the Smith machine almost as high as it will go, hook my feet over the bar, and “walk” my hands backwards till I am close to vertical….probably 20 degrees or so off?? Range of motion isn’t (most likely) ideal, but I certainly know immediately when my core starts to give out, and I feel it is a close sim…keep up the strong work brother!

Mac

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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: 04 April 2014 02:42 AM   [ Ignore ]   [ # 39 ]
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TopMac - 04 April 2014 02:18 AM
SheepDawg - 03 April 2014 06:47 PM

140403 THURSDAY

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

WOD:
20:00 AMRAP
5 HSPUs (not strict)
10 pull-ups, 80# band
20 lunges (10/leg)

6 rounds plus into HSPU position but no reps

75# bench press 3x10
50# shoulder press 3x10

CD: practice Taekwondo forms and stances

Comments: HSPUs were anything but strict.  My feet were resting on the wall and I only dipped a few inches each rep, but I did something…

Comments: HSPUs were anything but strict.  My feet were resting on the wall and I only dipped a few inches each rep, but I did something…

I feel your pain!  When I do HSPU subs here, the only ‘safe’ option I have is to put the bar on the Smith machine almost as high as it will go, hook my feet over the bar, and “walk” my hands backwards till I am close to vertical….probably 20 degrees or so off?? Range of motion isn’t (most likely) ideal, but I certainly know immediately when my core starts to give out, and I feel it is a close sim…keep up the strong work brother!

Mac

I looked the wall this morning.  Time to get out the Magic Eraser…. gulp  clearly my shoes are not “non-marking.”  My shoulders were the parts that gave out.  I think it’s time to add in dumbell shoulder presses to my routine.

Thanks, Top.

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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 02:47 AM   [ Ignore ]   [ # 40 ]
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20140403 Thu
Pups
15:00 AMRAP
10 knee raises (holding treadmill bars vice hanging)
20 squats
3 wall walk-ups
9 rounds even

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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: 04 April 2014 04:13 AM   [ Ignore ]   [ # 41 ]
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SheepDawg - 04 April 2014 02:42 AM
TopMac - 04 April 2014 02:18 AM
SheepDawg - 03 April 2014 06:47 PM

140403 THURSDAY

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

WOD:
20:00 AMRAP
5 HSPUs (not strict)
10 pull-ups, 80# band
20 lunges (10/leg)

6 rounds plus into HSPU position but no reps

75# bench press 3x10
50# shoulder press 3x10

CD: practice Taekwondo forms and stances

Comments: HSPUs were anything but strict.  My feet were resting on the wall and I only dipped a few inches each rep, but I did something…

Comments: HSPUs were anything but strict.  My feet were resting on the wall and I only dipped a few inches each rep, but I did something…

I feel your pain!  When I do HSPU subs here, the only ‘safe’ option I have is to put the bar on the Smith machine almost as high as it will go, hook my feet over the bar, and “walk” my hands backwards till I am close to vertical….probably 20 degrees or so off?? Range of motion isn’t (most likely) ideal, but I certainly know immediately when my core starts to give out, and I feel it is a close sim…keep up the strong work brother!

Mac

I looked the wall this morning.  Time to get out the Magic Eraser…. gulp  clearly my shoes are not “non-marking.”  My shoulders were the parts that gave out.  I think it’s time to add in dumbell shoulder presses to my routine.

Thanks, Top.

Just a thought, I bought a piece of 2’ x 4’ x 1/4” oak plywood and put it up on the wall for my feet to contact on HSPU . Cut a 8” sheet down the middle   2’ x 8’  and attach for wall walks. I used furniture grade so it didn’t look so unsightly.

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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: 04 April 2014 04:21 AM   [ Ignore ]   [ # 42 ]
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Forgot to post yesterday.

Shoulder Press
65x10, 95x8

115x5, 115x5, 115x5

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M/48/5’ 11”/220#

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Posted: 04 April 2014 06:49 AM   [ Ignore ]   [ # 43 ]
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OPG57 - 03 April 2014 09:36 AM
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

Thanks OPG!

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M/34/5’ 10”/182#

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Posted: 04 April 2014 07:10 AM   [ Ignore ]   [ # 44 ]
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I just realized I misread this WOD. Mine was:

5 rounds in 20 mins. of:
10 strict pull-ups (used a band)
20 handstand progression
30 jump lunges

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Posted: 04 April 2014 09:44 AM   [ Ignore ]   [ # 45 ]
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10 rounds, 90 seconds each
First 60 seconds of each round:
  Odd round:  50 double unders
  Even round:  20 slam ball (20#)

Final 30 seconds of every round—max push press (115#)

Wow, that was harder than it looked.

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