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Wednesday, May 21st, 2014 - Snatch repeats.
Posted: 20 May 2014 05:01 PM   [ Ignore ]
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WEDNESDAY 140521

For time:
155-lb. snatches, 21 reps
Rest 3 minutes
155-lb. snatches, 15 reps
Rest 3 minutes
155-lb. snatches, 9 reps

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

“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: 20 May 2014 06:21 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as rx’d

Women - 110

The Porch
For time:
115-135-lb. snatches, 21 reps
Rest 3 minutes
115-135-lb. snatches, 15 reps
Rest 3 minutes
115-135-lb. snatches, 9 reps

Women - 75-95

Pack
For time:
85-95-lb. snatches, 15 reps
Rest 3 minutes
85-95-lb. snatches, 12 reps
Rest 3 minutes
85-95-lb. snatches, 9 reps

Women - 55-65

Puppies
For time:
10-25-lb. snatches, 15 reps
Rest 3 minutes
10-25-lb. snatches, 12 reps
Rest 3 minutes
10-25-lb. snatches, 9 reps

For People who are comfortable with the snatch, pick a weight you won’t struggle with.  As an example, at 115 I would probably go unbroken.  At 135 I would be reduced to singles.  I would pick 115 for this workout.  My sons could probably go unbroken at 155.  In my gym I would keep anyone unfamiliar with the snatch at a light weight and lower the rep scheme.  It would be better for them to do 20-30 really good snatches than perform the movement incorrectly over and over.

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

M/54/5’11”/190

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Posted: 20 May 2014 06:24 PM   [ Ignore ]   [ # 2 ]
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Box squats 12”
195 x 8

Bench
205 x 10

3 rounds
15 Thrusters 95#
15 Pull ups
Rest 1:30

6:48

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

M/54/5’11”/190

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Posted: 20 May 2014 07:21 PM   [ Ignore ]   [ # 3 ]
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Garddawg - 20 May 2014 06:24 PM

Box squats 12”
195 x 8

Bench
205 x 10

3 rounds
15 Thrusters 95#
15 Pull ups
Rest 1:30

6:48

Nice Bench numbers wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 21 May 2014 02:09 AM   [ Ignore ]   [ # 4 ]
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21 May 14 - Bench Press

w/u - 2 rds: 3’s skips, 30” sampson (each side), 10 x ea: chins/GHD/push ups/squats

Bench - 45# x15 / 95# x 5 (2 sec pause at bottom of each rep, maintaining tension and exploding up)
                  135# x 3 (pause)
                  155# x 1 (pause)
                  175# x 1 (pause)
                  185# x 1 (pause)
                  165# x 5 x 3 (pause)

This was pretty good….feel like I should def be able to increase 5# next week on the singles…we’ll see how the last group of 5 x 3 feels!  THanks again for the scheme, OPG…and for the record, the family is safe, thanks for asking!!  The fires got within a couple of miles of our area, but the base/Cal Fire/Wing did a great job of keeping the blaze contained!  Getting so close to home I can almost taste it!  wink

$out - 4 rds of 10 x 30# incline situps with 10 “side to sides” at the end of each round

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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: 21 May 2014 02:41 AM   [ Ignore ]   [ # 5 ]
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Pack
For time:
95-lb. snatches, 15 reps
Rest 3 minutes
95-lb. snatches, 12 reps
Rest 3 minutes
95-lb. snatches, 9 reps

8:22 including rests.

1st round: 1:04
2nd round: 0:44
3rd round: 0:34

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M/33/5’11”/245#

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Posted: 21 May 2014 04:30 AM   [ Ignore ]   [ # 6 ]
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TopMac - 21 May 2014 02:09 AM

21 May 14 - Bench Press

w/u - 2 rds: 3’s skips, 30” sampson (each side), 10 x ea: chins/GHD/push ups/squats

Bench - 45# x15 / 95# x 5 (2 sec pause at bottom of each rep, maintaining tension and exploding up)
                  135# x 3 (pause)
                  155# x 1 (pause)
                  175# x 1 (pause)
                  185# x 1 (pause)
                  165# x 5 x 3 (pause)

This was pretty good….feel like I should def be able to increase 5# next week on the singles…we’ll see how the last group of 5 x 3 feels!  THanks again for the scheme, OPG…and for the record, the family is safe, thanks for asking!!  The fires got within a couple of miles of our area, but the base/Cal Fire/Wing did a great job of keeping the blaze contained!  Getting so close to home I can almost taste it!  wink

$out - 4 rds of 10 x 30# incline situps with 10 “side to sides” at the end of each round

Glad to hear you got thru that routine. I was trying to keep it conservative based on what you did last time. The singles are for your confidence, They make your work sets feel light , The 165 x 5 x 3 is your foundation work where big benches are built. I think you will be able to do the 5s for next 4 weeks.  You will focus on 3 x 3 during the last few weeks of 8 week cycle .  Focus on getting the 185 x 5 reps x 3 sets paused 205 x 3x3 paused and 225 x 1 paused as your primary goals for this cycle. on week 9 I want you to test your 1 rep max with pause. Don’t do any WODs 48 hours before you do this . Be as fresh as possible. . Glad to hear the family is OK. Happier to hear you will be with them soon. I hated my 1 year tour at Osan AB Korea without mine. Tough on everyone. Take care my friend.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 21 May 2014 04:55 AM   [ Ignore ]   [ # 7 ]
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Rest day, I need to finish up welding project. Wife and I are still blitzed in upper body from doing 5 working sets instead of normal 3 sets. She tried to hit the Rower but was to sore. Have a great day all. grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 21 May 2014 06:15 AM   [ Ignore ]   [ # 8 ]
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PULL UPS PRACTICE:

    3 PULL UPS/ 25 SIT UPS
    3 PULL UPS/ 25 SIT UPS
    3 PULL UPS/ 25 SIT UPS
    2 PULL UPS/ 25 SIT UPS
    5 PULL UPS

THEN

Pack ISH
3 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 20” box
60 pound (2 X 30 LBS DUMBBELL) Sumo-deadlift high-pull, 10 reps
65 pound (2 X 30 LBS DUMBBELL) Thruster, 10 reps
Rest 1 minute

THEN

16:07

THEN

75´SPINNING CLASS

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M/44/6´/185
CF since 08/01/2013

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Posted: 21 May 2014 07:19 AM   [ Ignore ]   [ # 9 ]
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Hello CF BrandX Forumites! I’ve been thinking about you all and miss posting here.

After the Open was over, I kept hitting the Box WODS hard for about 1 week, and then my body just rebelled.
I was physically and mentally tired (lot of work stress too), so I took a month OFF.
I only worked out three times in one month.
But I’m back at it for a week now and sore as ever, but feeling good.

I hope all of you are well and healthy!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 21 May 2014 07:22 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 20 May 2014 07:21 PM
Garddawg - 20 May 2014 06:24 PM

Box squats 12”
195 x 8

Bench
205 x 10

3 rounds
15 Thrusters 95#
15 Pull ups
Rest 1:30

6:48

Nice Bench numbers wink

Thanks.  Shoulder is doing better.

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

M/54/5’11”/190

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Posted: 21 May 2014 07:26 AM   [ Ignore ]   [ # 11 ]
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TUESDAY 140520

Pack

For time:
75-meter walking lunge
600-meter run
75 squats

Post time to comments.

12:34

Walking lunges is the Devil….

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Posted: 21 May 2014 08:37 AM   [ Ignore ]   [ # 12 ]
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W/U
5:00 jumping rope
stretches
handstands
burgener
3x Samson, shoulder pass, sit-ups, good mornings, pull-ups, dips

140520
Pack
75-meter walking lunge (100 count)
600-meter run
75 squats

12:40

$o
headstands

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 21 May 2014 09:13 AM   [ Ignore ]   [ # 13 ]
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Recon Ron, 5 pull-ups: 3-2

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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: 21 May 2014 10:50 AM   [ Ignore ]   [ # 14 ]
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Modified CFWU
3 Rounds:  Samson Stretch, 10 OH Squats, 25 Sit-ups, 5 Weighted Pull-ups (25 lbs), 25 Push-ups

WOD 140521:  (Pack Scaling)
95 lb Snatch, 21 Reps (2:52)
Rest 3 Minutes         (5:52)
95 lb Snatch, 15 Reps (7;17)
Rest 3 Minutes         (10:17)
95 Snatch, 9 Reps     (10:55)

Rest 5 Minutes

Run 2.33 Miles:
22:29 (9:39 Mile Pace)

Really wanted to go heavier on Snatches but my shoulder was hurting.  95 lbs felt right for the round of 21 but too light the for the last two rounds.  After that, I figured since tomorrow is a rest day, I’d go ahead and render myself useless so I went for a run.  Ha ha… Just kind’ve started running and used my App to figure out the distance, time etc.  Pretty slow pace.  My legs were DESTROYED after yesterday.  Should’ve known better than to go running on a day when I got out of bed and could barely walk.  Oh well.  That’ll be how those legs feel on that last mile for Murph. 

Great job to everyone today!

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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.


34/M/5’10”/185

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Posted: 21 May 2014 11:36 AM   [ Ignore ]   [ # 15 ]
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Bar MU/Thrusters

Warm-up: 3 rounds: 10 DU, 10 40lb Thrusters, 5 GHD sit-ups, 10 OHS

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

4 rounds, 3 MU, 6 Thrusters

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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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