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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 ]
Top Dawg
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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#Green Belt ATA Taekwondo
CFBD: 10/01/2013

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

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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#Green Belt ATA Taekwondo
CFBD: 10/01/2013

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

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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

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

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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#Green Belt ATA Taekwondo
CFBD: 10/01/2013

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

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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”/212#

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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/35/5’ 10”/180#

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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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