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Saturday, April 26th, 2014 - C&J
Posted: 25 April 2014 04:22 PM   [ Ignore ]
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SATURDAY 140426

For time:
135-lb. clean and jerks, 50 reps

Post time 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: 25 April 2014 07:22 PM   [ Ignore ]   [ # 1 ]
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Unless otherwise specified CrossFit looks for the fastest way to accomplish the work required.  For this wod anyway ground to overhead would generally be specified. 

Big Dawgs
as Rx

Women - 95

Unless you have a sub 4:00 Grace I cannot see the benefit of slogging through another 20 reps.

The Porch
135-lb. clean and jerks, 30 reps

Women - 95

Pack
95-lb. clean and jerks, 30 reps

Women 65

Puppies
NFT
10-25-lb. clean and jerks, 30 reps
Work technique

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 26 April 2014 01:27 AM   [ Ignore ]   [ # 2 ]
Big Dawg
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Pack
95-lb. clean and jerks, 30 reps

0-10:  1:02
10-20: 1:40
20-39: 1:51

Total 4:34

$-out: 8.9km run in 47:51

The SDHPs from yesterday combined with the C&Js; today really made their presence felt during the run, felt quite “empty” during the entre run.

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 26 April 2014 03:14 AM   [ Ignore ]   [ # 3 ]
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Playground WOD:
EMOM 12 - 2 bar muscle ups

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M/47/5’10”/155

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Posted: 26 April 2014 04:42 AM   [ Ignore ]   [ # 4 ]
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Magnus - 26 April 2014 01:27 AM

Pack
95-lb. clean and jerks, 30 reps

0-10:  1:02
10-20: 1:40
20-39: 1:51

Total 4:34

$-out: 8.9km run in 47:51

The SDHPs from yesterday combined with the C&Js; today really made their presence felt during the run, felt quite “empty” during the entre run.

That’s a pretty decent Grace time Magnus. Good job 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: 26 April 2014 05:22 AM   [ Ignore ]   [ # 5 ]
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OPG57 - 26 April 2014 04:42 AM
Magnus - 26 April 2014 01:27 AM

Pack
95-lb. clean and jerks, 30 reps

0-10:  1:02
10-20: 1:40
20-39: 1:51

Total 4:34

$-out: 8.9km run in 47:51

The SDHPs from yesterday combined with the C&Js; today really made their presence felt during the run, felt quite “empty” during the entre run.

That’s a pretty decent Grace time Magnus. Good job wink

Thanks OPG!

Im quite pleased with the incrimental inprovements, however small, im making with regards to over head movements; im slowly getting there:o)

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 26 April 2014 06:22 AM   [ Ignore ]   [ # 6 ]
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am
Class WOD with DD, Big D & Unforgibbon
15min. AMRAP
5 Pull ups (C2B)
10 Burpees to 6” target
15 box jumps 24”

5 rds + Pull ups + Burpees

pm
Power cleans
5 x 185 x 1
3 x 190 x 1
1 x 195 x 1
1 x 200 x 1

With Duncan
3 rds
100 M Prowler push
15 KB swings

4 x
20 GHD sit ups
15 Back ext

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 26 April 2014 06:58 AM   [ Ignore ]   [ # 7 ]
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foot in cast workout

Bench press: 20x20kg, 10x40kg, 10x60kg, 5x5x75kg
3x max strict pull ups: 11, 9, 8
Max plank: 2:42
Around 3 mins between sets

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M/47/80kg

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Posted: 26 April 2014 08:13 AM   [ Ignore ]   [ # 8 ]
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Morning all . Saturday Workout
Lea Ann did 5000 meter Row in 30:09   Than circuits 5 rounds of   10 push up 10 sit ups 10 air squats .

Me Olympic lifting training.
Dislocates
6 min. Elliptical
Burgeneer warm up for snatch
Powersnatch high hang x 3 with 3 overhead squats   88 lbs.
Powersnatch Above knee hang Position x 3 with 3 Overhead Squats 88 Lbs’
Powersnatch below knees x 3 with 3 overhead squats 88 lbs
Power snatch from floor x 3 with 3 overhead squats 88 lbs.
Snatch from floor x 3 88 lbs
powersnatch 110 x 3
Hang snatch 110 x 3
Power snatch 132 x 1 with 2 overhead squats
Hang snatch 132 x 1
snatch 132 x 1                     http://vimeo.com/93018580
Have a Great day all. 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: 26 April 2014 08:44 AM   [ Ignore ]   [ # 9 ]
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Press. Grace.

Warmup
Mobility

Strength
Press 5-5-5
In kg: 34-36.5-39 (F, 4, PR)

Hi-rep set, 25 kg
Result:16 x 25 kg (PR)

Slowly forward on the press.

Metcon
30 clean and jerk, 35 kg
Result: 08:40

First try with Grace on this weight. Good tempo on the first half, then slower.

Recon Ron, 4 pull-ups: 2-2

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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: 26 April 2014 11:47 AM   [ Ignore ]   [ # 10 ]
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Tuesday 140422

Pack
Five rounds for time of:
55-65 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

19:13

The lunges weren’t too bad, but the K2E really tried my grip strength.  My left hand ripped in the 3rd round and I had to put on a pair of gloves.

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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: 26 April 2014 01:00 PM   [ Ignore ]   [ # 11 ]
Big Dawg
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Pack
95-lb. clean and jerks, 30 reps
First 10 in 0:47
Next 10 in 1:45
Last 10 in 1:41
4:13 total time
I really gassed out in the middle.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 26 April 2014 01:23 PM   [ Ignore ]   [ # 12 ]
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30 clean & jerks @ 95#:

11:55.

95# is still a lot of weight for me to move at high reps.  I would normally scale this to 65#, but I felt like pushing it to see what I could do.

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35/m/6’2”/170

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Posted: 26 April 2014 03:27 PM   [ Ignore ]   [ # 13 ]
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Shoulder Press
65x10, 95x8
130x5, 130x5, 130x5

Then
Pack
95-lb. clean and jerks, 30 reps

3:03

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M/48/5’ 11”/220#

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Posted: 26 April 2014 04:01 PM   [ Ignore ]   [ # 14 ]
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Buy-in: Determining whether to clean & jerk at 60 or 70#, I have barbells at those weights but nothing at 65. I ended up choosing 60.

WOD: For time:
30 - 60# clean & jerk

Result: 3:35.6

An adequate challenge, but I could have just as well done 70 instead. Yes, the time would have been slower…but I would have built up some more strength.

Cash-out: 25 minutes on the stationary bike.

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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: 26 April 2014 04:01 PM   [ Ignore ]   [ # 15 ]
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OH Squats (I am truly awful at these, but you gotta start somewhere)
  3 @ 45#
  3 @ 45#
  3 @ 45#
  3 @ 45#
  3 @ 45#

MetCon
  3 rounds for time
    Run 400
    30 OHS 75/55 (scaled to 33, gotta start somewhere…)
    21 Push ups
    Time: 12:40

    Did sorta-ok on the OHS (can maybe go heavier next time, since I took relatively few breaks); first set of push-ups unbroken, latter sets were broken into 4s, 5s, and 6s.


Squats
  2 x 5 @ BW (155#) - there was really no purpose to these… just dumb after that many OHS

KBS
  3 x 10 @ 44#

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M/43 yo/5’7”/154#

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