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Friday, May 16th, 2014 - GHD sit-ups, KB swings
Posted: 15 May 2014 07:11 PM   [ Ignore ]
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FRIDAY 140516

50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings

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. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“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

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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.”
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Posted: 15 May 2014 07:38 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 1.5 pood or 52 pound

The Porch
45-35-25-15-5 reps for time of:
GHD sit-ups
2-pood kettlebell swings

Women - 1.5 pood or 52 pounds

Pack
40-30-20-10 reps for time of:
Sit-ups
1.5 pood kettlebell swings

Women - 1 pood

Puppies
21-15-9-3 reps for time of:
Sit-ups
10-25 pound kettlebell swings

If you do not do GHD sit ups on a regular basis do not do them in a wod.  Sub sit ups instead.

Be careful with high number of KB swings.  If you are new to the program, under one year exposure it would be best to scale the reps back dramatically.

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Posted: 16 May 2014 02:07 AM   [ Ignore ]   [ # 2 ]
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16 May 14 - Bench Press

w/u - 2 rds: 3’ skips, x 10 chins/GHD/push ups/squats

BP 10 x 135#, 8 x 155 then 5x5 (and a reality check!)

185 (F-3 reps then dropped to 165 for 2) - 165 - 175 - 185 (F again…only had enough for 4 reps) - 175

rested 3’ between sets and did 10 K2E (used arm straps off pullup bar to take strain off of shoulders)

really need to start working bench in more often….should at least be able to get 205 x 5 on a regular basis!

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Posted: 16 May 2014 02:27 AM   [ Ignore ]   [ # 3 ]
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Pack
40-30-20-10 reps for time of:
Sit-ups
1.5 pood kettlebell swings

11:36

Broke up the 40 and 30 rounds of kbs.  Felt some shoulder discomfort. Sit ups were unbroken, though slow by the end.

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M/33/5’11”/245#

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Posted: 16 May 2014 04:30 AM   [ Ignore ]   [ # 4 ]
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TopMac - 16 May 2014 02:07 AM

16 May 14 - Bench Press

w/u - 2 rds: 3’ skips, x 10 chins/GHD/push ups/squats

BP 10 x 135#, 8 x 155 then 5x5 (and a reality check!)

185 (F-3 reps then dropped to 165 for 2) - 165 - 175 - 185 (F again…only had enough for 4 reps) - 175

rested 3’ between sets and did 10 K2E (used arm straps off pullup bar to take strain off of shoulders)

really need to start working bench in more often….should at least be able to get 205 x 5 on a regular basis!

Hey Chris try this set rep scenario for your bench.
Use 45 x 10   to   Warm shoulders up with light weights   just enough to get them warm and loose but not tax you . I do 45 x 20 myself to limber up than 88 x 10,132 x 5 as my warm up sets my bench max is 352 x 1, 308 x 5. By you doing 135 x 10,  155 x 8 it was to close to your max and taxed you for the heavier sets that gave you problems. try using singles to get to your max working sets like this.

45 x 10
  95 x 5 paused 2 second count on each paused rep ,Than drive rep up explosively.  Do this on all reps even when weight is at max single, focus on acceleration.
135 x 3 paused
155 x 1 paused
175 x 1 paused
185 x 1 paused
165 x 5 x 3 with 2 second pause at bottom don’t rest weight on your chest. keep it under tension at bottom. repeat this 1 day a week adding 5 lbs when the weight is easy this is the way I built my bench and Lea Anns,  She could do 185 x 1 Raw when she was National and World level competitor, When she started training her bench was only 60 lbs.  I think 225 x 5 x 3 paused would be good weight for a guy your size to maintain a strong upper body.Take care Brother.

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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: 16 May 2014 04:37 AM   [ Ignore ]   [ # 5 ]
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Morning all, Rest day, workout tomorrow. 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: 16 May 2014 04:40 AM   [ Ignore ]   [ # 6 ]
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Pack
40-30-20-10 reps for time of:
Sit-ups, unanchored
1.5 pood kettlebell swings

1 - 03:33
2 - 03:16
3 - 01:53
4 - 00:48

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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: 16 May 2014 04:59 AM   [ Ignore ]   [ # 7 ]
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Front squat practice

    10 x 45 lbs
    10 x 65 lbs
    2 x 5 x 95 lbs
    2 x 5 x 115 lbs

Bench press practice

    10 x 45 lbs
    10 x 65 lbs
    10 x 95 lbs
    2 x 5 x 115 lbs

WOD: FRIDAY 140516

40-30-20-10 reps for time of:
Anchored sit-ups with 11 lbs medicine ball
50 lbs dumbbell swings

Post time to comments.

14:49

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M/44/6´/185
CF since 08/01/2013

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Posted: 16 May 2014 05:24 AM   [ Ignore ]   [ # 8 ]
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Puppies
21-15-9-3 reps for time of:
GHD Sit-ups
12kg kettlebell swings
6:34

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43/M/5’8”/160# (180# in early 2012)

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Posted: 16 May 2014 05:36 AM   [ Ignore ]   [ # 9 ]
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wu
jog, droms, cfwu*1

bench (kilos)
20*15/30*5/40*5/50*3/60*1
65*5/67.5*5/70*5
62.5*13

wod

FRIDAY 140516

50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings

Post time to comments.

pack
40-30-20-10 reps for time of:
Sit-ups <—inclined bench, anchored
1.5 pood kettlebell swings <—24kg db held by the plate

time
9:24

1. ‎3:‎21
2. ‎3:‎01
3. ‎1:‎59
4. ‎1:‎03

unbroken kbs, pausing every now and then on sit-ups

$o
handstand/walk
stretching

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M/47/5’10”/155

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Posted: 16 May 2014 07:15 AM   [ Ignore ]   [ # 10 ]
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Warm up: 500m row

Cindy AMRAP 20mins:
5 Pull ups,
10 Push ups,
15 Squats
Score: 17 rounds + PU + 2 push ups

Did this with my ankle boot on so I did closer to a sumo stylish squat and set up a bench so I couldn’t go any deeper than parallel on the squats. A couple of rounds off my PR but on the plus side I did every round of push ups unbroken for the first time.

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M/47/80kg

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Posted: 16 May 2014 07:44 AM   [ Ignore ]   [ # 11 ]
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Sorry guys for not posting past couple of days. I have a sick kid and have been doing sick duty for 3 days big guy came down with Scarlett fever. Not heard of that one in awhile. So antibiotics and rest and he don’t want dad very far away. So hopefully getting better soon. Take care everyone. Hope to be posting by Sunday.

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M 37
5’ 11”
188
CF DOB 2010

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Posted: 16 May 2014 07:53 AM   [ Ignore ]   [ # 12 ]
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Front squat. Rehab exercises.

3 rounds 
Braking sit-ups x 10 
Hip lifts x 12 


3 rounds 
Sit-ups with leg spikes x 10 
Side knee lifts x 12 (both legs)

Rubber band side steps 2 x 2 x 7 
Backwards leg lifts 3 x 8 
Supported pistol squat 1 x 2 x 6, 35 cm box
 

Strength
Front squat 7-7-7
In kg: 25-27.5-30


Recon Ron, 3 pull-ups: 3

Cash-out
2 rounds 
Supermans x 9
Dead bugs x 9 
Hollow hold x 9

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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: 16 May 2014 08:03 AM   [ Ignore ]   [ # 13 ]
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C&J

topped out at 155.  Can’t seem to get that 165 jerk. 


Karen: 150 wallballs for time

12lb ball, 10ft target, 9:32

TP

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M-47/5’11”/180lbs

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Posted: 16 May 2014 08:09 AM   [ Ignore ]   [ # 14 ]
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Helton

Warm-up:  Rowing

Helton
3 RFT:
800m Run
20 35lb dumbbell Power Cleans
20 Burpees

29:40 (squat cleans were just not happening today)

Cool-down:  5 x bar MU straight down off the bar into a freehold press to handstand

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 16 May 2014 08:28 AM   [ Ignore ]   [ # 15 ]
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WU 5mins between cycling and DUs
10min stretching mostly upper body

Strength
5 sets x 5 Reps pushpress then strict pullups - Rest 90secs between sets
Pushpress 5x95lbs 5x115lbs 5x115lbs 5x115lbs 5x115llbs

Pack
40-30-20-10 reps for time of:
Sit-ups (on mat palm of feet facing each other and made sure hands touched floor front and back)
1.5 pood kettlebell swings (no KB at gym so used a 55lbs dumbell) 

Time: 9:42

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M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

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