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Monday, May 19th, 2014 - Bar MU, Thrusters
Posted: 18 May 2014 04:57 PM   [ Ignore ]
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MONDAY 140519

Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps

Post rounds completed 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

“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.”
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Posted: 18 May 2014 07:31 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Women - 95

The Porch
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups
135-lb. thrusters, 10 reps

Women - 95

Pack
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups
95-lb. thrusters, 10 reps

Women - 65

Puppies
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups Or muscle up progressions
10-35 -lb. thrusters, 10 reps

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

https://www.facebook.com/GarddawgandBBoJ

M/54/5’11”/190

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Posted: 19 May 2014 12:47 AM   [ Ignore ]   [ # 2 ]
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19 May 14 - Front Squat

w/u - 2 rds: 3’ skips, 30” sampson stretch, 10x each - chin up/GHD/push up/squat.  Then 10x45# FS, 5 x 95#,

then FS 5 x 3: 115 - 135 - 155 - 175 - 195

This was the same weight scheme I used for the 5 x 5 back on 24 April; unlike then, these were all full ROM, with complete control of the bar throughout (not to mention, no failures!  cheese  ).  Never felt like the weight was pulling me forward, elbows felt nice and high…so I will keep 195 for a 3RM for now.

$out - 4rds: 10x each - leg lifts, ab wheel rollouts, 45# KB side crunches, 4-count flutter kicks

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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: 19 May 2014 03:09 AM   [ Ignore ]   [ # 3 ]
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Shoulder still feeling a little tender.  Decided not to push it.  Ran a slow 2 miles. Untimed.

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M/33/5’11”/245#

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Posted: 19 May 2014 03:37 AM   [ Ignore ]   [ # 4 ]
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5-19-2014

Buy in
400 m run

Flex
2 min squat
1 min pigeon
1 min banded shoulder

Deadlift
10 x 135
Deficit deadlift
10 x 205
5 x 225
2 x 235
2 x 245
1 x 255
3 x 265

AMRAP 7 Min
12 snatch 95
4 Muscle Ups
4 chin ups

Rest 6 min
AMRAP 6 min
10 clean and jerk 105 lb
10 burpee box jumps 24 in
10 push ups

Rest 5 min
10 hang power clean 95 lb
10 double unders
3 pistols each leg(assisted holding ring)

Cash out
Pull ups
5-4-4-3-3-2

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 19 May 2014 03:54 AM   [ Ignore ]   [ # 5 ]
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Puppies
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups Or muscle up progressions: 3 strict pullups, 3 dips
10-35 -lb. thrusters, 10 reps, 45#
5 rounds, plus pullups and dips

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43/M/5’8”/160# (180# in early 2012)

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Posted: 19 May 2014 04:46 AM   [ Ignore ]   [ # 6 ]
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Just curious about muscle up progressions—I still can’t do an unassisted pull up—start with those progressions for this work out?

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Posted: 19 May 2014 05:12 AM   [ Ignore ]   [ # 7 ]
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WU/ RUN 1 k

WOD: SATURDAY 140517

Run 1600 meters: 7:01
Rest 3 minutes
Run 1200 meters 5:13
Rest 2 minutes
Run 800 meters 3:34
Rest 1 minute
Run 400 meters 1:24

Then

4 Push-Up

6 Squat

:30 Plank

3 Chin-Up

2:00 Rest

Set 2

5 Push-Up

10 Lunges

3 Pull-Up

8 In & Out

2:00 Rest

Set 3

10 Wood Chop

16 Marching Twist

8 Mountain Climber

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M/44/6ยด/185
CF since 08/01/2013

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Posted: 19 May 2014 05:28 AM   [ Ignore ]   [ # 8 ]
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Pack
Complete as many rounds as possible in 10 minutes of:
3 bar muscle-ups
95-lb. thrusters, 10 reps

Score 4rds + 3 bar MUs

Curious to see how everyone else will do on this one knowing OH work is a known “weakness” on my part.

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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: 19 May 2014 06:55 AM   [ Ignore ]   [ # 9 ]
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Morning all, bench day.  Its also an Anniversary for Lea Ann. She started Physical Therapy last year for her left shoulder tear. She had 22% mobility at the start , where she couldn’t lift her arm above waist level. Happy to say she did push presses with 52 lbs x 5 x 3 today after doing bench. She still can’t hold a squat bar yet.probably from scar tissue and I haven’t been making her work at it either. Since I built special squat bar for her and she has no desire to be a competitive Powerlifter again. LOL  I will be working to get her overhead lifts above 110 lbs x 5 as a short term goal to round out her strength.
Lea Ann Bench, Wide grip
Elliptical warm up 3 min.
44 x 10
66 x 10
88 x 5
110 x 2
121 x 1 pause
132 x 1 pause
137 x 1 Pause                             My goal is to get her to 176 lbs. x 1 paused in future. maybe by her 52nd birthday in Sept.              Nice to see her strong again. grin
121 x 5 x 5 paused for working sets
shoulder press
14 x 10
25 x 5
36 x 5
47 x 5
52 x 5 x 2 push press
52 x 6 push press
curls 15 lbs. DBs 3 x 10

Bench for me. Wide competition grip.
44 x 20
88 x 10
132 x 5
176 x 3
220 x 10 x 5 paused. This was a 1st for me . I had no lactic acid build up. I credit this to 2 things .Metcon conditioning .Elliptical, Sled pulls, Rowing. Crossfit style movements for better cardio conditioning. I also focused on narrow grip bench which made my shoulders and triceps stronger. all in all it was a win win day for both of us.
Have a great day all grin

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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: 19 May 2014 06:59 AM   [ Ignore ]   [ # 10 ]
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TopMac - 19 May 2014 12:47 AM

19 May 14 - Front Squat

w/u - 2 rds: 3’ skips, 30” sampson stretch, 10x each - chin up/GHD/push up/squat.  Then 10x45# FS, 5 x 95#,

then FS 5 x 3: 115 - 135 - 155 - 175 - 195

This was the same weight scheme I used for the 5 x 5 back on 24 April; unlike then, these were all full ROM, with complete control of the bar throughout (not to mention, no failures!  cheese  ).  Never felt like the weight was pulling me forward, elbows felt nice and high…so I will keep 195 for a 3RM for now.

$out - 4rds: 10x each - leg lifts, ab wheel rollouts, 45# KB side crunches, 4-count flutter kicks

Good work Top, I forgot to ask if the family was OK back home with Fires. That must have been miserable down there. Take care Chris. FIGMO time!  oop’s can’t say that as a Lifer. Sorry LOL

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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: 19 May 2014 08:35 AM   [ Ignore ]   [ # 11 ]
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Ethree - 19 May 2014 04:46 AM

Just curious about muscle up progressions—I still can’t do an unassisted pull up—start with those progressions for this work out?

You’d work on your unassisted pull ups separately.
For the WOD, you would sub with the assisted pull-ups, and dips (assisted or not, depending on what you can do). Keep the rep amount to a number you can do without burning out. You’ll see better progress if you scale to your ability, not what’s posted. Good luck!

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M/34/5’ 10”/182#

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Posted: 19 May 2014 08:42 AM   [ Ignore ]   [ # 12 ]
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Press: 45x10, 75x5, 105x5, 137.5x5, 137.5x5

WOD Scaled: AMRAP in 10
8 Thrusters, 95lbs
5 Strict Pull ups
5 Bar dips

6 rounds even.

Bar dips were challenging since the bar was pretty much free to spin on the squat rack. I was only able to dip down to my upper abs before the bar would spin… a little awkward, but doable.

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M/34/5’ 10”/182#

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Posted: 19 May 2014 09:11 AM   [ Ignore ]   [ # 13 ]
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Bear Complex, Cindy’s, Double Unders

Before: 500m row, 3x10 ea: back ext, pass throughs, jumping squats

PUC: n/a

S/T: back squats 3x10 AHAP
45x5, 135x5, 185x3
205x10, 225x10, and you guessed it, ran out of time.

15:00 AMRAP
1 bear complex @95
1 rd of Cindy
30 DU
7 rds even

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 19 May 2014 11:35 AM   [ Ignore ]   [ # 14 ]
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Warm Up
Mikes Gym WOD


1) Power snatch: 10 rounds - Every 90 seconds, 3x touch and go power snatch.
*Increase the weight each round.
95-105-115-120-125-130-135-140x2-120-120
2) Back squat - 65%x 5 reps, 75%x 5 reps, 85%x 5+ reps.
215x5,250x5,285x5
3) AMRAP in 5 minutes of: Strict HSPU
27
WOD:
Complete 20-18-16-14-12-10-8-6-4-2 reps of:
-Overhead weighted lunge (95#/65#)
-Toes to bar
65lb
23:18
Core:
4rounds
-60 second weighted plank (45)
-60 sec 70 lb farmers walk

Cash out
Mow

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 19 May 2014 11:39 AM   [ Ignore ]   [ # 15 ]
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OPG57 - 19 May 2014 06:55 AM

Morning all, bench day.  Its also an Anniversary for Lea Ann. She started Physical Therapy last year for her left shoulder tear. She had 22% mobility at the start , where she couldn’t lift her arm above waist level. Happy to say she did push presses with 52 lbs x 5 x 3 today after doing bench. She still can’t hold a squat bar yet.probably from scar tissue and I haven’t been making her work at it either. Since I built special squat bar for her and she has no desire to be a competitive Powerlifter again. LOL  I will be working to get her overhead lifts above 110 lbs x 5 as a short term goal to round out her strength.
Lea Ann Bench, Wide grip
Elliptical warm up 3 min.
44 x 10
66 x 10
88 x 5
110 x 2
121 x 1 pause
132 x 1 pause
137 x 1 Pause                             My goal is to get her to 176 lbs. x 1 paused in future. maybe by her 52nd birthday in Sept.              Nice to see her strong again. grin
121 x 5 x 5 paused for working sets
shoulder press
14 x 10
25 x 5
36 x 5
47 x 5
52 x 5 x 2 push press
52 x 6 push press
curls 15 lbs. DBs 3 x 10

Bench for me. Wide competition grip.
44 x 20
88 x 10
132 x 5
176 x 3
220 x 10 x 5 paused. This was a 1st for me . I had no lactic acid build up. I credit this to 2 things .Metcon conditioning .Elliptical, Sled pulls, Rowing. Crossfit style movements for better cardio conditioning. I also focused on narrow grip bench which made my shoulders and triceps stronger. all in all it was a win win day for both of us.
Have a great day all grin

Looks like a good workout for you guys today. Glad to see her strength coming back. Take care Guy.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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