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Friday, May 16th, 2014 - GHD sit-ups, KB swings
Posted: 16 May 2014 09:34 AM   [ Ignore ]   [ # 16 ]
Big Dawg
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W/U
100 singles, 50 double-unders, 50 singles, 25 double-unders
stretch
handstands
burgener
3x Samson, squat, shoulder pass, back ext, pullups, dips

140516

Pack
40-30-20-10 reps for time of:
Sit-ups
1.5 pood kettlebell swings (scaled to 20-15-10-5 as per recommendation)

8:41

$o
headstands

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M/42/5’10”/173#

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Posted: 16 May 2014 09:54 AM   [ Ignore ]   [ # 17 ]
Puppy Dawg
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Hope I’m posting in the right place.

Puppies
21-15-9-3 reps for time of:
GHD Sit-ups(don’t have the machine so did sit ups on a ball)
18lbs (8kg) kettlebell swings
3:39

This was my first, though. And I’m a bit confused. What else should I do? I’d be glad if someone can send me a pm if it is not ok to answer it here

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Posted: 16 May 2014 10:11 AM   [ Ignore ]   [ # 18 ]
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TexasPatrick - 16 May 2014 08:03 AM

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

Take a month and target that lift .It will go up. Maybe even to 175 cheese

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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 10:15 AM   [ Ignore ]   [ # 19 ]
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jennmedic - 16 May 2014 07:44 AM

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.

That’s some serious stuff Wes.Not used to hearing about Scarlet fever in this day and age. I hope the little guy makes a quick recovery my friend. In our Prayers Brother.

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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 10:37 AM   [ Ignore ]   [ # 20 ]
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I did the pack scale on this, but the biggest KB our gym had was 30 lbs, so I did a few extra swings each round. 16:45 was my time and I felt absolutely spent. The core is going to be hurtin’ like crazy tomorrow!

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Posted: 16 May 2014 10:58 AM   [ Ignore ]   [ # 21 ]
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FRI 05162014 Front squats 3-3-3-3-3
WU 450 m run (1/2 decline, 1/2 incline), stretch
Front squats 35-45-45-45-45-45 lbs form practice
WD 200 m run (1/2 decline, 1/2 incline) stretch

Plus two hours of hand-weeding the rows. 


bigsmile

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 16 May 2014 11:15 AM   [ Ignore ]   [ # 22 ]
Big Dawg
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Pack
40-30-20-10 reps for time of:
Sit-ups (anchored abmat, hands behind head)
1.5 pood kettlebell swings

12:59

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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: 16 May 2014 11:39 AM   [ Ignore ]   [ # 23 ]
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dawndelion - 16 May 2014 10:58 AM

FRI 05162014 Front squats 3-3-3-3-3
WU 450 m run (1/2 decline, 1/2 incline), stretch
Front squats 35-45-45-45-45-45 lbs form practice
WD 200 m run (1/2 decline, 1/2 incline) stretch

bigsmile

Good to see you back online Dawn, Glad your arm is healthy again. 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 02:01 PM   [ Ignore ]   [ # 24 ]
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warm up
MOBs

WOD (modified from BrandX 5/16/2014)
5x 10 SP, 95# & 10 strict pull-ups UNTIMED
(SP were 10/rest 7,3.  PUs were all 7,3 in a hollow position)

then…
10-9-8-7-6-5-4-3-2-1reps of:
burpees
box jumps, 24in
TOTAL TIME=7:26

$-out
5x 15 banded good-mornings (thick green) & 10 t2b

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

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Posted: 16 May 2014 02:18 PM   [ Ignore ]   [ # 25 ]
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Grace

Warm-up: 3 rounds of 30s sampsons + 15x each push-ups, crunches, elevated beginner pull-ups, and squats.

WOD: 30x Clean & Jerk @ 95#. Used power cleans.

My time was 3:27. That’s a PR of over 3 minutes from the last time I did Grace (in 2012).

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 16 May 2014 03:23 PM   [ Ignore ]   [ # 26 ]
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WoD at home box

Deadlifts
  3 @ 205#
  3 @ 205#
  3 @ 205#
  3 @ 215#
  3 @ 225# (PR for any number of reps)

Metcon
5 rounds for time:
  12 deadlifts (95#)
  9 hang power cleans (95#)
  6 push jerks (95#)

  Time unknown (probably like 13 or 14 minutes)

This sucked hard. I think coming back this morning for a 9am class after a tough 5pm class the night before was too soon. Even with the light weight, my grip and forearms were smoked, I tore up the inside of a thumb on the cleans (which certainly means I was doing it wrong), and could barely hold onto the bar long enough to rep more than 3 or 4 cleans in a row after the first couple rounds.

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M/43 yo/5’7”/154#

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Posted: 16 May 2014 03:32 PM   [ Ignore ]   [ # 27 ]
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TomF - 16 May 2014 03:23 PM

WoD at home box

Deadlifts
  3 @ 205#
  3 @ 205#
  3 @ 205#
  3 @ 215#
  3 @ 225# (PR for any number of reps)

Metcon
5 rounds for time:
  12 deadlifts (95#)
  9 hang power cleans (95#)
  6 push jerks (95#)

  Time unknown (probably like 13 or 14 minutes)

This sucked hard. I think coming back this morning for a 9am class after a tough 5pm class the night before was too soon. Even with the light weight, my grip and forearms were smoked, I tore up the inside of a thumb on the cleans (which certainly means I was doing it wrong), and could barely hold onto the bar long enough to rep more than 3 or 4 cleans in a row after the first couple rounds.

Good job on the deadlifts, Try taping the knuckle of your thumbs with cloth medical tape for cleans. Get a 1” width role. Tear off a 4"piece and split down the middle length wise to tape both thumbs. This will protect your thumbs . This is a common practice in Olympic Lifting. Good luck

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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 03:39 PM   [ Ignore ]   [ # 28 ]
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OPG57 - 16 May 2014 11:39 AM
dawndelion - 16 May 2014 10:58 AM

FRI 05162014 Front squats 3-3-3-3-3
WU 450 m run (1/2 decline, 1/2 incline), stretch
Front squats 35-45-45-45-45-45 lbs form practice
WD 200 m run (1/2 decline, 1/2 incline) stretch

bigsmile

Good to see you back online Dawn, Glad your arm is healthy again. wink

Thanks, OPG!  I am taking it easy on the arm, push ups are still dodgy but handstands are fine.  Working my way through the movements to see which ones I should avoid a little longer.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 16 May 2014 04:40 PM   [ Ignore ]   [ # 29 ]
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Friday 140516 5:03 am start .    (I have been struggling this week with getting out of bed early to work out - yesterday I was mad at myself for not waking up when my alarm went off. Today I FINALLY got up!!!)

WU:  3 rounds of:  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.

WOD:
Pack - light
40-30-20-10 reps for time of:
Sit-ups - abmat, legs butterfly position, feet unanchored.
1.5 pood kettlebell swings -  SUB 1.0 Pood (only one I have)

Time =  11:17

Sit-ups were a slow pace after the first 30 reps, many pauses for the abdominal muscle burn.  May have been easier if I had not done sit-ups in warm up.
Kettlebell swings were completely unbroken all sets.  I need a 1.5 pood - that will be the next item on my equipment list. 

$0:  Strict press 55 pounds   10 - 10 - 10   reps   - not to failure but felt close.  2 minute rest between sets.

Good day / evening everyone!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 16 May 2014 07:42 PM   [ Ignore ]   [ # 30 ]
Big Dawg
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Man makers with 25 lb dumbbells
3x10
20 minute interruption
4x5

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M/40/5’7”/165

“Burpees don’t like you either”

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