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Monday, May 19th, 2014 - Bar MU, Thrusters
Posted: 19 May 2014 11:44 AM   [ Ignore ]   [ # 16 ]
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jennmedic - 19 May 2014 11:39 AM
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.

Thanks Wes, I hope your son is back to 100% again too.Take care Brother 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: 19 May 2014 11:48 AM   [ Ignore ]   [ # 17 ]
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jennmedic - 19 May 2014 11:35 AM

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

Nice little workout yourself my friend. You Animal LOL Great numbers Wes 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: 19 May 2014 12:37 PM   [ Ignore ]   [ # 18 ]
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Warm Up
Ran 0.7mi to the weight room
3X 15 ea CFWU: Push-ups, sit-ups, squats, stretching

Pack-ish (or something)
Complete as many rounds as possible in 10 minutes of:
3 bar muscle up progressions: 1 MU Bar Progression = 3 pull-ups + 1 bar dip
65 -lb. thrusters, 10 reps

4 rounds, 3 MU progressions.

Cool Down:
Bench Press, 7X each weight
45lbs (did 15), 65lbs, 85lbs, 95lbs, 115lbs
Ran 0.7mi back to work

No rings. Did dips off the bar that I left on the squat rack (where the pull up bar is too), which worked out well.

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m/41/5’8”/170lbs
XF DOB 8/25/10
The weight falls hard on the Stand Up Guy

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Posted: 19 May 2014 01:09 PM   [ Ignore ]   [ # 19 ]
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Pack-ish here too

Modified CFWU.  3 Rounds: Samson Stretch, 10 OHS, 10 GHD Sit-ups, 5 Pull-ups, 15 Push-ups.

AMRAP 10 Mins

15 Pull-ups
15 Dips
10 Thrusters, 95 lbs

3 Rounds

Thrusters kill me.  Missing some mobility somewhere (actually in a lot of places).  Front Rack position for me means supporting all that weight with my arms…

Nice job everyone!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 19 May 2014 04:06 PM   [ Ignore ]   [ # 20 ]
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Did the WOD from 5/16 today.

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

Time: 4:30.6

That was one strong ab workout in both parts. Occasionally gassed in the sit-ups coming out of the KB swings, but otherwise nothing splashy.

Cash-out: 25min 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: 19 May 2014 04:31 PM   [ Ignore ]   [ # 21 ]
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140507 - Regionals Event 7

Warmup: 3 rounds of 30s sampsons + 12x dips + 15x crunches + 15x squats

WOD: 50x Elevated beginner pull-ups + 5x 65# overhead squats. My time was 6:54. Would have felt pretty good about that if I hadn’t just seen my workout partner knock it out in half that time. As it was, I’m not too down on it. Obviously the time went to the EBPUs, with a bit of extra time spent trying and failing to do the OHS at 95# (after the pull-ups, my arms were too dead for that). EBPUs were broken as 20-10 and then into 3s and 4s.

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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: 19 May 2014 05:38 PM   [ Ignore ]   [ # 22 ]
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Pack.
3 pullups + 3 dips
10 thrusters 95#

6 thrusters short of 3 rounds.  I should have scaled thrusters more.

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35/m/6’2”/170

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Posted: 19 May 2014 06:57 PM   [ Ignore ]   [ # 23 ]
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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

I started with:
3 PU’s, 3 Dips, 3 PU’s, 3 Dips, 3 PU’s, 3 Dips, 10 45 lb. thrusters.  2:15
It quickly became evident that the muscle-up sub/progression was impossible.
switched to 3 PU’s, 3 Dips, 10 45 lb. thrusters, 2:03
3 PU’s, 3 Dips, 10 45 lb. thrusters, (I think I missed the split time/round count).
3 PU’s, 3 Dips, 10 45 lb. thrusters, 5:48 for a total of 10:06,

So…. 3 rounds, 8 or 9 thrusters.

All thrusters unbroken.
18 pull ups in 10 minutes is probably a PR hah smile

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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: 19 May 2014 08:50 PM   [ Ignore ]   [ # 24 ]
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60 min bike
275 watts, 21.7 miles
Getting stronger !

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 19 May 2014 10:02 PM   [ Ignore ]   [ # 25 ]
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Pup
Complete as many rounds as possible in 10 minutes of:
3 muscle up progressions (chest to bar with a band)
45 -lb. thrusters, 10 reps
5 rounds with a few seconds to spare

All good

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

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Posted: 20 May 2014 02:33 AM   [ Ignore ]   [ # 26 ]
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Been on vacation.
WU-AMRAP 8min cap of agility ladders, 20# med ball cleans x5 and HRPU X 5      
Total Rounds=7
WOD 10987654321 of
push ups, burpees, sit ups, squats
TT= 11’47”
$OUT= 575 yd swim in 11’12”

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 20 May 2014 09:33 AM   [ Ignore ]   [ # 27 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


7 Incline Bench Press (5/5) @ 135#
7 Dips (5/5) @ assisted body weight
- Rest 3 Minutes -
10 Leg Press (5/5) @ 360#
10 Calf Raises (5/5) @ 270#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 20 May 2014 10:51 AM   [ Ignore ]   [ # 28 ]
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My Rogue S3 squat stand has a fat/skinny pullup bar (like on this S2), which makes it impossible to do a muscle up.  I spent a chunk of time yesterday looking for a pull-up bar in a park but was unsuccessful.  I even emailed the local affiliate, 4J’s CrossFit, to ask if they could point me in the right direction, but didn’t get a response—I guess they don’t want much to do with a garage gym deadbeat.  cheese  Today I finally found one in a park on the other side of town.  ...but it turns out I can’t do ‘em.  hmmm  The bar had a plastic-y paint/coating on it, so even if I could do one, it probably would’ve been rip city.  Back home I went, and did progressions instead.

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

4 rounds, 3 BMUPs, 8 thrusters

Probably could’ve pushed it a little harder on the thrusters.

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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: 20 May 2014 01:06 PM   [ Ignore ]   [ # 29 ]
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140519
Pack
Complete as many rounds as possible in 10 minutes of:
3 bar muscle ups (subbed 3 strict pull-ups, 3 strict dips for each muscle-up required)
95-lb. thrusters, 10 reps

In: 1 mile run

4 Rounds + 1 Pull-up

Out:  Shoulder PT

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You are not a beautiful or unique snowflake.

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Posted: 20 May 2014 01:23 PM   [ Ignore ]   [ # 30 ]
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Monday May 19th, 2014

“Running” - (WOD post Saturday May 17, 2014)

Puppy:
800m - 7:03
400m - 3:10
200m - 1:34
100m - 0:56

- Running is hard for me, but I did it so I am happy.  Just for context, I do trail running because I live rurally.
- 800m was more of a trudge than a run, with two short walk breaks.  By the last round I was feeling a little better and not as clunky.

Warm-up:
-Shoulder and hip DROMS/mobility
- Double-unders x 52-64-23
- 2 RNFT of
15 AbMat Situps
15 Good Mornings, 15# BB
4 Pullup
4 Ring Dip Negatives
10 Pushups
10 Reverse Lunge
10 Bottom of the Squat Pass-thrus
10 OHS with a dowel
4 Ring Inversion + Skin the Cat

Post-WOD: (practicing some different things I am working on right now)
- MU Negatives (rings at armpit height) x 5
- MU Negatives (rings slightly above shoulder height) x 5
- Ring Dips x a few mixed in through-out all the other stuff, I forgot to count the reps
- Seated Banded MU x 5 (red+orange band = 45# assistance)
- SBMU x 2 attempts (red band only)
- T2B x 4-4-4-3
- Hanging L-sit Hold (sec) x 6-4-3
- Ring Support L-sit Hold (sec) x 8-10
- Hollow/Arch (bar) x 3-6 (or something I kind of lose count with these)
- stretching

Later in the Day:
- Pullups (NFT) x 3-3-4-3-2-2 = 17
- Pullups, every 30 seconds for 5 minutes x 2-3-3-2-2-2-2-1-2-2 = 21

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F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

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