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Friday, May 23rd, 2014 - McGhee
Posted: 24 May 2014 06:09 AM   [ Ignore ]   [ # 31 ]
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20140523 Fri
Pack light
For time:
75 lb. snatches, 15 reps 1:24
Rest 3 minutes
75 lb. snatches, 12 reps 0:47
Rest 3 minutes
75 lb. snatches, 9 reps 0:34
Did power snatches, legs were hamburger from yesterday’s lunges.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 24 May 2014 06:29 AM   [ Ignore ]   [ # 32 ]
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OPG57 - 23 May 2014 06:55 PM
raventos84 - 23 May 2014 05:56 PM

Second day in CFSB was feeling good DL 1RM 397lb 180kg then 3 x 3 strict mu and 12 hip back extention
Third day today of CFSB , long metcon, did the first scaled version posted by GD,

McGhee

Amrap 20
5 x 275lb (125kg)
13 push up
9 box jump 24”

Did 8 rounds and 4 pushups
Glad that I didnt broke the DL, but they were haaaaard. My form was good. I heard someone sayong those deadlifts were heavy at the begining but after a couple of rounds They felt lighter. That did not happen to me. They felt heavier and harder to lift at the end when my breath was heavier. I wonder how my back would respond while getting stronger ...  cry  notlistening  yingyang
30 min of this? That should be grueling and lovely work. Looking forward to meet again soldier, RIP.

Good work Raventos84 wink

Thank you OPG57! callme

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“If it says eat before 2017, its not FOOD!” - GG
worship  bigsmile
https://www.facebook.com/blas.raventos.7

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Posted: 24 May 2014 09:01 AM   [ Ignore ]   [ # 33 ]
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FRIDAY 140523
McGhee

Pack:
Complete as many rounds in 20 minutes as you can
205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 24” inch box

12 rounds

Puppy
Leigh got 15, @45#‘s and 12” box

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 24 May 2014 10:37 AM   [ Ignore ]   [ # 34 ]
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WEDNESDAY 140521

Pack-lite
For time:
15 snatches 60#
Rest 3 minutes
12 snatches 60#
Rest 3 minutes
9 snatches 60#

Time=8:18

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 24 May 2014 01:58 PM   [ Ignore ]   [ # 35 ]
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Friday May 23, 2014

“Snatch Repeats” - wod post Wednesday May 21, 2014

Puppy plus a bit:
40# Power Snatch x 15 (3:13)
Rest 3 minutes
40# P-Sn x 12 (2:46)
Rest 3 minutes
40# P-Sn x 9 (2:09)

- Still trying to figure out how to do the Olympic lifts in rapid succession (“touch and go”?); I learned to set-lift-reset-lift-reset-etc.  I tried to go unbroken but even with this light weight it didn’t work out this time around.  I’ll work on it.

Warm-up:
- Shoulder and hip mobility/droms
- A bunch of WL warm-ups:  BTN snatch press/OHS/Pressing snatch balance/heaving snatch balance/Hi-Hang Power Snatch/Hang Power Snatch from both above and below the knee/Power Snatch, all at varying weight

Post-WOD:
- OHS (No particular format, just getting some reps in.  From the rack; full thigh to calf.) x 40#x6/45#x8/50#x4/55#x 3-3-3-3/57#x 2/60#x2-1/35#x12
-Wall Handstands (egads it’s been a donkey’s age since I’ve done these!) x about 15 kickups and nothing happening
- (finally!) Wall Handstand (seconds) x 5-10
- MU Neg x 2
- Pullups x 5-4-4-4-4 = 17
- Shifting grip from hand to hand while hanging from bar, 10 sec x 1-1-1

Later:
- Pullups x 4-4-2-2-2-3 = 15
- Several short runs with the pup

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F/44/5’2”/115

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

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Posted: 24 May 2014 09:09 PM   [ Ignore ]   [ # 36 ]
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Buy-in: 20 minutes on the bike, just under 18mph

WOD:
Puppies:
Complete as many rounds in 20 minutes as you can of:
60 pound Deadlift, 5 reps
13 Push-ups (progressions okay, see notes below)
9 Box step-ups, 20 inch box

Result:
4 rounds with regular push-ups
7 rounds with knee push-ups
5 deadlifts in round 12
5 kneeling push-ups in round 12

I can’t recall the last time, if ever, I have done more than 50 regular push-ups in a WOD. So I was plenty happy with that part - I switched when set four was broken into sets of 2 and 3. I did this WOD about 14 hours ago and I am still feeling it in my arms, if only a little. No complaints with the effort - in fact, I want to squeeze in a workout before my bridge game at 10am tomorrow morning because I can. grin

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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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