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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”/190

Follow/Post Non-CF related WODs here.

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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#. Splitting time between pups and pack - this stuff works!

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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 208#and decreasing smile (started this year @ 219#)

“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

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

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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
Follow my non-CF WOD’s here

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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”/110

Puppy!

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