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Friday, May 23rd, 2014 - McGhee
Posted: 22 May 2014 05:37 PM   [ Ignore ]
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FRIDAY 140523

McGhee

Complete as many rounds in 30 minutes as you can of:
275-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24 inches

Post rounds completed to comments.

Compare to 100415.

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 topic.

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Craig Massey


“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.”
BlueBugofJustice - 18 August 2009

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Posted: 22 May 2014 05:39 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 14 April 2010 06:28 PM

Big Dawgs
as Rx’d

women - 185

The Porch:
Complete as many rounds in 20 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

-or-


Complete as many rounds in 30 minutes as you can of:
225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Women - 155

Pack:
Complete as many rounds in 20 minutes as you can of:
185-205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

Women - 95-115

Puppies:
Complete as many rounds in 20 minutes as you can of:
45-65 pound Deadlift, 5 reps
13 Push-ups (progressions okay)
9 Box jumps, 15-20 inch box

Buttercups:
Complete as many rounds in 15 minutes as you can of:
pvc-25 pound Deadlift, 5 reps
10 Push-ups (progress
9 Box jumps, 12-15 inch box

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Craig Massey


“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.”
BlueBugofJustice - 18 August 2009

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Posted: 22 May 2014 08:46 PM   [ Ignore ]   [ # 2 ]
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EMOM 20
1 Push Press, 175
7 Box jumps

1000 m row
60 toes to bar
500 m row
30 toes to bar
250 m row
15 toes to bar

25 HSPU

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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: 23 May 2014 01:23 AM   [ Ignore ]   [ # 3 ]
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23 May 2014 - Deadlift

w/u - 2 rds: 3’ skips, 10 x ea: chins/GHD/push ups/squats

Deadlift: 10 x 135#
          5 x 185#
          3 x 255# (this should’ve prob been more like 235#)
          1 x 285
          1 x 305
          1 x 315 (f)
          3 x 5 x 265#

went about 1:30 rest between sets until the 3 x 5, then ~ 3 minutes

$out - 10-15 minutes of abs work - various crunches, leg lifts, flutter kicks, etc.

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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: 23 May 2014 03:55 AM   [ Ignore ]   [ # 4 ]
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TopMac - 23 May 2014 01:23 AM

23 May 2014 - Deadlift

w/u - 2 rds: 3’ skips, 10 x ea: chins/GHD/push ups/squats

Deadlift: 10 x 135#
          5 x 185#
          3 x 255# (this should’ve prob been more like 235#)
          1 x 285
          1 x 305
          1 x 315 (f)
          3 x 5 x 265#

went about 1:30 rest between sets until the 3 x 5, then ~ 3 minutes

$out - 10-15 minutes of abs work - various crunches, leg lifts, flutter kicks, etc.

Good job on the 305 x 1, 265 x 5 x 3 Chris.  255 x 3 was a big jump

try 95 x 10, 135 x 5 , 175 x 3, 205 x 1 , 240 x 1, 275 x 1, 295 x 1. 315 x 1 , 275 x 5 x 3 next time   Warm the back and legs up with light stuff for reps .  keep heavy stuff to singles to allow you to be fresh on top work sets.  315 x 1 is your mental set.  275 x 5 x 3 is where your strength is built , You need to be fresh to get thru that. touch and go reps no resets, I want the back and legs taxed by keeping them under tension full time. Take as much time as you need to recover on each set of 5 . If its 10 minutes that’s OK.Its important to get thru these sets.That’s how I built Lea Ann’s Deadlift.

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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: 23 May 2014 04:00 AM   [ Ignore ]   [ # 5 ]
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TODAY
Set 1
5 Chin-Up
10 Squat
8 Push-Up
:30 Plank
2:00 Rest
Set 2
14 Wood Chop
12 Mountain Climber
20 Marching Twist
12 Jumping Jack
2:00 Rest
Set 3
6 Push-Up
:30 Plank
:15 Side Plank
10 Reverse Crunch
2:00 Rest

Then

WOD:
“McGhee”
Pack:
Complete as many rounds in 20 minutes as you can of:
185pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

9 rounds

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M/44/6´/185
CF since 08/01/2013

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Posted: 23 May 2014 04:28 AM   [ Ignore ]   [ # 6 ]
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wu
1k walk, droms, cfwu*1

bench (kilos)
20*15/30*8/40*5/50*3/60*1
65*5/70*5/72.5*5
62.5*13

wod

SATURDAY 140517

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

time
23:42.75

1. ‎7 ‎27.31
2. ‎3 ‎00.52
3. ‎5 ‎15.15
4. ‎2 ‎00.85
5. ‎3 ‎21.39
6. ‎1 ‎00.90
7. ‎1 ‎36.61

All on a treadmill. Pacing myself on the mile, then less and less so on each round.

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M/47/5’10”/160

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Posted: 23 May 2014 04:37 AM   [ Ignore ]   [ # 7 ]
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morning all, I have been working on welding projects all week so not much in the way of Workouts except being on my feet 6-8 hours a day. Lea ann got pretty sore in left shoulder doing the push presses on Monday so she couldn’t row Wed.. No damage to shoulder just worked it to hard. 3 day Week end !  Don’t forget the Folks who fought and died for our Country this Memorial Day. flag

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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: 23 May 2014 05:12 AM   [ Ignore ]   [ # 8 ]
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Pack:
Complete as many rounds in 20 minutes as you can of:
205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

Total: 13rds + 1 DL

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 23 May 2014 07:44 AM   [ Ignore ]   [ # 9 ]
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Ring Pushups, Running

Before: 500m row, 3x10 ea: back ext, pass throughs, squat jumps

PUC: n/a

MOW: 2x10 ea direction leg circles

S/T: split jerks 6x3
115-135-145-150-155-160

For time:
30 ring pushups
1000m run
25 ring pushups
800m run
20 ring pushups
600m run
15 ring pushups
400m run
10 ring pushups
200m run
20:29

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

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Posted: 23 May 2014 09:14 AM   [ Ignore ]   [ # 10 ]
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Pack:
Complete as many rounds in 20 minutes as you can of:
185-205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

9 rounds

RIP   flag  RLTW

Nice work, @eagr and @Magnus.

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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: 23 May 2014 09:25 AM   [ Ignore ]   [ # 11 ]
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Pack

AMRAP 15 minutes (I had to go to work)

185 lb. Deadlift 5 reps
Push up 13 reps
Box jump 9 reps 20” box

8 rounds

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If you’re going to be a bear… be a Grizzly!

M/44/6’3”/225

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Posted: 23 May 2014 09:29 AM   [ Ignore ]   [ # 12 ]
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Warm Up:
Stretching
10 Deadlifts, 45 lb Bar
5 Box Jumps, 24”
5 Deadlifts, 135 lbs
5 Box Jumps, 24”
5 Deadlifts, 185 lbs
5 Box Jumps, 24”
3 Deadlifts, 225 lbs
5 Box Jumps, 24”

WOD 140523 (Scaled to Porch)
“McGhee”
30 Minute AMRAP
225 lbs Deadlifts, 5 Reps
13 Push-ups
9 Box Jumps, 24”

11 Rounds, 2 Deadlifts

My goal was to try and do all rounds in less than 2 Minutes (15 Rounds).  I kept that up through 5 rounds, but the Deadlifts ended up being my downfall.  I should’ve scaled those to 185 lbs.  I ended up taking breaks before each set of deadlifts and from the 6’th round on, I was doing sets of 3 and 2.  Other than that, I think I’ve been over training for over a month now.  My energy just hasn’t been there during these workouts.  Might need to take a few days off soon.  Corporal McGhee, thank you for your service and your sacrifice.  God Bless.

Good 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.

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

M/34/5’10”/185

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Posted: 23 May 2014 10:48 AM   [ Ignore ]   [ # 13 ]
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Klokov complex.

Warmup
800 m run
Bear crawls
Duck walk
Crab walk
Crab walk with strained knees

Strength
Klokov complex, 1RM
Without letting go of the bar:
1 deadlift
1 squat clean
1, 3 sec pause front squat
1 push press
1 split jerk, 3 sec pause at bottom of the dip

Result: 45 kg

This matches my push press max and a PR for the squat clean.

Cash-out:
Recon Ron, 3 pull-ups: 3

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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: 23 May 2014 11:00 AM   [ Ignore ]   [ # 14 ]
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eagr - 23 May 2014 04:00 AM

TODAY
Set 1
5 Chin-Up
10 Squat
8 Push-Up
:30 Plank
2:00 Rest
Set 2
14 Wood Chop
12 Mountain Climber
20 Marching Twist
12 Jumping Jack
2:00 Rest
Set 3
6 Push-Up
:30 Plank
:15 Side Plank
10 Reverse Crunch
2:00 Rest

Then

WOD:
“McGhee”
Pack:
Complete as many rounds in 20 minutes as you can of:
185pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

9 rounds

Busy Guy 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: 23 May 2014 11:02 AM   [ Ignore ]   [ # 15 ]
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Magnus - 23 May 2014 05:12 AM

Pack:
Complete as many rounds in 20 minutes as you can of:
205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

Total: 13rds + 1 DL

Good stuff Magnus 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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