2 of 4
2
Wednesday, May 28th, 2014 - Split jerk
Posted: 28 May 2014 08:54 AM   [ Ignore ]   [ # 16 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  541
Joined  2008-04-04

Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

6.5 Pull-Ups (5/5) @ body weight
6 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
4 Shoulder Press (5/5) @ feet on upper-wall, backfacing wall (80 degree angle)
8 Deadlifts @ 135#

 Signature 

M/37/6’/175
Started Crossfit 04/2008

Profile
 
 
Posted: 28 May 2014 09:21 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1036
Joined  2011-03-07

Snatch DL. Isabel

Snatch grip DL 3*3 @ 95 kg

Wod
Isabel @ 40 kg
2;41

Mwod
K*
40 situps

Out
5 min row

 Signature 

CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

Profile
 
 
Posted: 28 May 2014 09:35 AM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  633
Joined  2014-05-18

90 Degrees, 45% Humidity

Warm Up:
3 Rounds:
Samson Stretch
10 Walking Lunges (each leg)
10 Leg Lifts (knees tucked)
5 Pull-ups
10 Push-ups
Stretch Legs

WOD 140528
Split Jerk:
3: 95 lbs
3: 105 lbs
3: 115 lbs
3: 125 lbs
3: 135 lbs
3: 145 lbs
3: 155 lbs (Failed, Got 2, PR)

WOD 140527
Run 800 Meters (3:35 Run Split)
40 L Pull-ups (knees tucked)  (7:16 Round 1 Split)
Run 800 Meters (3:42 Run Split)
40 Pull-ups (7:06 Round 2 Split)
Run 800 Meters (3:55 Run Split)
40 Pull-ups (7:42 Round 3 Split)

Total Time: 22:04

Pleased with my Split Jerk numbers.  Looking back, I think I may have done at least a slight Split Jerk on most of my normal Jerks (in past workouts).  Not sure if that is “allowed” but it helps with balance.  I could have gotten 3 on that last round but the second one was a little iffy and I don’t like doing iffy reps with metal plates over a concrete floor.  My goal on the running and pull-ups was sub 8:00 Rounds.  I achieved that goal.  Round 1 knees tucked.  Round 3 Strict Pull-ups.  I don’t do kipping PUs as I care about what’s left of my shoulders.  It seems like the heat makes it about 50 percent more difficult, maybe more.  If I can get used to doing this in the heat, I can do anything…

Great job to everyone today!

 Signature 

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.

Profile
 
 
Posted: 28 May 2014 09:42 AM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
TM79 - 28 May 2014 09:35 AM

90 Degrees, 45% Humidity

Warm Up:
3 Rounds:
Samson Stretch
10 Walking Lunges (each leg)
10 Leg Lifts (knees tucked)
5 Pull-ups
10 Push-ups
Stretch Legs

WOD 140528
Split Jerk:
3: 95 lbs
3: 105 lbs
3: 115 lbs
3: 125 lbs
3: 135 lbs
3: 145 lbs
3: 155 lbs (Failed, Got 2, PR)

WOD 140527
Run 800 Meters (3:35 Run Split)
40 L Pull-ups (knees tucked)  (7:16 Round 1 Split)
Run 800 Meters (3:42 Run Split)
40 Pull-ups (7:06 Round 2 Split)
Run 800 Meters (3:55 Run Split)
40 Pull-ups (7:42 Round 3 Split)

Total Time: 22:04

Pleased with my Split Jerk numbers.  Looking back, I think I may have done at least a slight Split Jerk on most of my normal Jerks (in past workouts).  Not sure if that is “allowed” but it helps with balance.  I could have gotten 3 on that last round but the second one was a little iffy and I don’t like doing iffy reps with metal plates over a concrete floor.  My goal on the running and pull-ups was sub 8:00 Rounds.  I achieved that goal.  Round 1 knees tucked.  Round 3 Strict Pull-ups.  I don’t do kipping PUs as I care about what’s left of my shoulders.  It seems like the heat makes it about 50 percent more difficult, maybe more.  If I can get used to doing this in the heat, I can do anything…

Great job to everyone today!

Good effort TM79 wink

 Signature 

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

Profile
 
 
Posted: 28 May 2014 09:59 AM   [ Ignore ]   [ # 20 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  193
Joined  2011-01-05

First WOD in a while.  McGhee.  RIP, Sir, and thank you.

Complete as many rounds in 20 minutes as you can of:
95-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, onto bench press bench

8 rounds + 5 deadlifts + 4 push ups

My arms are total jelly.  The deadlifts and box jumps felt easy.  At the beginning, my pushups were unbroken, but by the end they were in sets of one with a few failed attempts.  After finishing I totaled it up - I felt much better about struggling at the end once I realized I did 108 pushups.  That’s a lot for me!

 Signature 

F/32/5’5”/128lbs

Profile
 
 
Posted: 28 May 2014 12:49 PM   [ Ignore ]   [ # 21 ]
Mutt
Avatar
RankRankRank
Total Posts:  37
Joined  2014-03-31

WoD - Pack
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

Time : 19:36

 Signature 

M: 28 / 5.7 / 165lbs
“Limits, like fears, are often just an illusion” - Michael Jordan

Profile
 
 
Posted: 28 May 2014 01:06 PM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4717
Joined  2007-11-13

warm up
MOBs
10x of: 6 t2b & 12 see-saw SP, 35# dbs

Lift
cDL
[2@135;2@205;2@255;2@285 warm up]
Attempt 20x1rep @305; got 20x1 (every ~30sec; 10:40)
Debrief- All bandy horizontally distracted.

15min REST, then…

WOD (MODIFIED & SCALED from BrandX 5/28/2014)
8rds TABATA C2 row=930m
30 PP, 75# (21,9)
6rds TABATA C2 row=679m
20 PP, 75# (no breaks)
4rds TABATA C2 row=460m
10 PP, 75# (no breaks)
TOTAL TIME=13:20 (~8:30 for C2 pieces & ~4:50 for PPs and transitions)

Best full TABATA C2 is 1024m (128m/rd).  Today’s efforts of 116, 113, and 115m/rd are ~88% of that PR pace.  Scaled back on PP load to see how shoulder felt.

5min REST, then…

$-out
3x of: 1min plank hold & 25 AbMat butterfly sit-ups

 Signature 

45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

Profile
 
 
Posted: 28 May 2014 01:11 PM   [ Ignore ]   [ # 23 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  243
Joined  2014-05-09

WU - 15 minute fast mountain bike ride on the streets. 3.73 miles
WOD - 50 box jumps,10 knees to bows 15 bb thrusters 75#; 15 db bench press 45#;
15 db bp 45#; 15 bb thrusters 65#; 10 knees to bows; 50 box jumps TT - 15’33”
Had to drop weight on 2nd set of thrusters to keep solid form.

 Signature 

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

Profile
 
 
Posted: 28 May 2014 01:47 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  621
Joined  2012-05-16

Running and pull ups

Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups- did not finish

Time 16:37

Stopped after the last 800 meters due to phone call and being completely gased. Guess I was still sore from the full murph in Monday.

Profile
 
 
Posted: 28 May 2014 02:10 PM   [ Ignore ]   [ # 25 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  596
Joined  2009-10-21

SATURDAY 140524

Shoulder press 3-3-3-3-3-3-3 reps

Warm-up: 2x dead-hang pull-ups, then 3 rounds of 15x each push-ups, sit-ups, elevated beginner pull-ups, and squats.

WOD: Shoulder press 3-3-3-3-3-3-3 reps

I did 135-155-175(2)-165-105-115. That’s a new PR for 2-rep-max by 20# for 175#, and a new PR for 3-rep-max by 10# for 165#.

 Signature 

32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

Profile
 
 
Posted: 28 May 2014 03:03 PM   [ Ignore ]   [ # 26 ]
Terrier
RankRankRankRank
Total Posts:  57
Joined  2013-02-21

5/27
5 rds
1 min Max Row (calories) total 95
1 min Max Sit ups total 110
1 min Max Double Unders(sub singles) total 589
1 min Rest

 


5/28

Warmed up with
1000m row
800m run
500m row
400m run
500m row

Then

Split jerk 3-3-3-3-3-3-3 reps
95-115-125-135-145-150-155(f) - got 1 in at 155 then had to drop it back to 145 to squeeze out the other two.

 Signature 

M/40/6ft/205

Profile
 
 
Posted: 28 May 2014 03:07 PM   [ Ignore ]   [ # 27 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  107
Joined  2014-01-25

SATURDAY 140524

Shoulder press 3-3-3-3-3-3-3 reps

Post loads to comments.

65lbs-75-80-85-95-105- failed at 110 only managed 1 rep. Next time…

Profile
 
 
Posted: 28 May 2014 03:20 PM   [ Ignore ]   [ # 28 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14235
Joined  2004-06-18
OPG57 - 28 May 2014 06:19 AM
TM79 - 28 May 2014 06:04 AM

Deadlift (tap and go)
380 x 3
320 x 12/9/6
90 seconds between each all unbroken.  320 x 12 might be a pr

5 rds
5 back ext
8 toes to bar

If all of Garddawg’s problems are solved by heavy Deadlifts, he must have it pretty rough.  Those are some great numbers!

robnobby, glad to hear that your ankle is getting better.  Great job on the PR!

Good job John and BusyWhiskers.

OPG, sounds like a great day there.  Nothing wrong with getting a workout the old fashioned way.  Going to be doing a lot of that myself today but might try to get yesterday’s WOD in before I start (before the heat and humidity go through the roof).

Thanks TM79, Enjoy the WOD ,Have a great day wink

Thanks guys

 Signature 

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

Follow us on Twitter:
@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

Profile
 
 
Posted: 28 May 2014 03:35 PM   [ Ignore ]   [ # 29 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  313
Joined  2013-02-23

Wednesday 140528 5:00 am start

WU:  3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 Abmat sit-ups, 15 good-mornings w/45 pounds, 10 strict pull-ups.

WOD:
McGhee RIP !
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 -  step up / step down.

Total =  9 rounds + 5 deadlifts. 

Felt pretty good with the outcome overall.  I figured I might be able to get 10 rounds, but push-ups turned into a broken slog after 4 rounds. Deadlifts and box steps were easy enough to run through quickly. I was actually picking up the pace there on the last couple of rounds, that last 5 minutes the clock seemed to be going faster. 
I’m getting better and have more endurance for these medium length wods.  I’m not pausing for 20 seconds of sucking wind every couple minutes like I used to last year. Feeling good about that too.  grin


A great start to the day!

 Signature 

M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

Profile
 
 
Posted: 28 May 2014 04:08 PM   [ Ignore ]   [ # 30 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  673
Joined  2011-10-06

20140528 Wed
Shoulder Press 3-3-3-3-3-3-3
95-105-115-120-120 (2)-115-120 (2)

 Signature 

M/48/6’3”/225

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

Profile
 
 
   
2 of 4
2