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Wednesday, May 28th, 2014 - Split jerk
Posted: 28 May 2014 04:12 PM   [ Ignore ]   [ # 31 ]
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David J H - 28 May 2014 03:35 PM

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!

Solid workout David. well done my friend. wink

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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: 28 May 2014 04:21 PM   [ Ignore ]   [ # 32 ]
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eagr - 28 May 2014 07:36 AM

WU: WALK 100 m AND ASCEND 3 FLOORS WITH 25 LBS DUMBBELL (GETTING TO THE POOL)
  SWIM 250 m

WOD: TULLY Pack (-)

three rounds for time of:
Swim 100 meters
25 pound Dumbbell squat cleans, 23 reps

+ swim 100 m

17:30

THEN

75´SPINNING CLASS

working out with dripping wet dumbells. The gym must like you a lot to let you do that. you are a very creative guy eagr LOL  Good work 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: 28 May 2014 05:15 PM   [ Ignore ]   [ # 33 ]
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1hr yoga class.

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M/26/5’9”/185

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Posted: 28 May 2014 06:10 PM   [ Ignore ]   [ # 34 ]
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Still relatively new movement.  Took it slowly.

65#, 65#, 75#, 75#, 95#, 95#, 115#

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35/m/6’2”/170

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Posted: 28 May 2014 07:10 PM   [ Ignore ]   [ # 35 ]
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JGB146 - 28 May 2014 02:10 PM

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#.

Great PR. And great job on the weight loss!

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Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 28 May 2014 07:13 PM   [ Ignore ]   [ # 36 ]
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140528 WEDNESDAY

WU: CSWU 3x10

WOD: Alexander (Rugged! Rip, Sgt.)
Pack(ish)
5 rounds for time of:
21 back squats, 95 lb.
9 power cleans, 115 lb. (Had to scale the weight a bit)
15:27:32

Strength: Bench Press, 95#, 7 reps: 5 sec↑/5 sec↓

Pull-up practice,  30# band, singles

CD: 10:00 mobility/flexibility 1’/exercise; practice Taekwondo forms

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CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 28 May 2014 08:18 PM   [ Ignore ]   [ # 37 ]
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warm up:

3 rounds for quality
10 kbs (18#)
20m samson stretch
10 pushups

10 mins on foam roller/band stretching
10 mins on jerk tech with pvc

then on to the 7x3 split jerk!

warmed up with the empty bar, then:

85
115
125
125
125
130
135
145 x 2, failed rep 3
got it re-racked and completed the 3rd rep

they felt crisp today! 145 would have been a PR for a triple. i’ll get her next time!

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CF Birthday: 7/2012

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Posted: 28 May 2014 09:43 PM   [ Ignore ]   [ # 38 ]
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Today is the first time that I used half my bodyweight for an exercise! W00t!

WU:
3 x 15’’ bottom squat still
3 x 5 air split jerks (without weight - just the movement to warm up)

WOD:
Split jerk 3-3-3-3-3-3-3 reps

3 x 33
3 x 44
3 x 55
3 x 60.5
3 x 60.5
3 x 60.5
3 x 66 (PR)

Tried for: 1 x 88 - Fail…

Cood down:
Back extensions (superman)
Abs streching
2 x 10’’ handstand (you can call that a PR too! It was never that easy to just “walk” on the walk and reaching 170 degrees! Nearly perpendicular! smile)

Comments:
a) Wish I had that 88 pounds split jerk
b) Thanks to OPG again for the rack hint! Saved me significant effort!

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Started Crossfit: 05/15/2014

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Posted: 29 May 2014 01:37 AM   [ Ignore ]   [ # 39 ]
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I planned to work out today even though it’s my son’s 18th today,  but now it’s not happening

But after working out on my rest day I could probably do with a day of

Back on the paleo after the birthday cake tonight

Getting better

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

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Posted: 29 May 2014 04:15 AM   [ Ignore ]   [ # 40 ]
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crimson - 28 May 2014 09:43 PM

Today is the first time that I used half my bodyweight for an exercise! W00t!

WU:
3 x 15’’ bottom squat still
3 x 5 air split jerks (without weight - just the movement to warm up)

WOD:
Split jerk 3-3-3-3-3-3-3 reps

3 x 33
3 x 44
3 x 55
3 x 60.5
3 x 60.5
3 x 60.5
3 x 66 (PR)

Tried for: 1 x 88 - Fail…

Cood down:
Back extensions (superman)
Abs streching
2 x 10’’ handstand (you can call that a PR too! It was never that easy to just “walk” on the walk and reaching 170 degrees! Nearly perpendicular! smile)

Comments:
a) Wish I had that 88 pounds split jerk
b) Thanks to OPG again for the rack hint! Saved me significant effort!

Well done on the PRs. Glad the hint worked for you.Great job Crimson 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: 29 May 2014 04:26 AM   [ Ignore ]   [ # 41 ]
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dch001 - 29 May 2014 01:37 AM

I planned to work out today even though it’s my son’s 18th today,  but now it’s not happening

But after working out on my rest day I could probably do with a day of

Back on the paleo after the birthday cake tonight

Getting better

Mark

Happy Birthday to your son, We share the same Birthday. My Grand daughter just turned 18 yesterday also. Enjoy the Cake Mark grinOn the plus side.  A good Ribeye steak counts as Paleo also! LOL

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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: 29 May 2014 05:45 AM   [ Ignore ]   [ # 42 ]
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Wednesday May 28, 2014

“Running and Pullups” - (wod post Tuesday May 27, 2014)

Puppy Plus:
Run 600m
10 Tuck-sit Pullups
Run 400m
15 Strict Pullups
Run 600m
20 Kipping Pullups

- 22:53
- Running gigantically slow, it’s a weakness and I’m working on it.  Took a short walk break about half-way through each 600m run.
- Each set of pullups was done as: every 0:25 do as many reps as possible.  Having the timer beep kept me from standing around too much between efforts.
  Tuck-sit Pullups: 2-2-2-2-2 = 10
  Strict Pullups: 4-3-2-3-3 = 15
  Kipping: 3-3-3-2-2-2-2-2-1 = 20

Warm-up:
- again, usual stuff.  I got 6 pullups each round today.
- DU x 6-1-112-90-20 (I think 112 is a new record for me.)

Post-WOD:
- Ring Support L-sit Hold (sec) x 7-6-5 (as usual for L-sit: legs str8, heels above hips)
Gotta go, cut post-wod training short

Later:
- Some short runs (about 100m - 200m each)
- K2E x 6-6
- Hanging L-sit Hold (sec) x 12-10-8-15-15-16

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

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Posted: 29 May 2014 09:16 AM   [ Ignore ]   [ # 43 ]
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Split jerk 3-3-3-3-3-3-3 reps

130 - 140 - 145 - 155 - 165 - 170 - 175

I haven’t done triples of these before, but my 1RM is 190 and my 2RM is 150, so this ain’t too bad.

Nice work, @TM79, and wowie-wow-wow, @rouxleone—I look forward to being able to split jerk my body weight 2 times some day.  smile

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CrossFit-ing since 1 May 2012
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Posted: 29 May 2014 09:47 AM   [ Ignore ]   [ # 44 ]
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OPG57 - 29 May 2014 04:26 AM
dch001 - 29 May 2014 01:37 AM

I planned to work out today even though it’s my son’s 18th today,  but now it’s not happening

But after working out on my rest day I could probably do with a day of

Back on the paleo after the birthday cake tonight

Getting better

Mark

Happy Birthday to your son, We share the same Birthday. My Grand daughter just turned 18 yesterday also. Enjoy the Cake Mark grinOn the plus side.  A good Ribeye steak counts as Paleo also! LOL

Thanks man,  enjoy your birthday to.

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

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Posted: 29 May 2014 01:58 PM   [ Ignore ]   [ # 45 ]
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Murph:  45:45 (4+ minute pr)

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