2 of 2
2
Sunday, May 31st - Rowing and GHD
Posted: 01 June 2014 04:09 PM   [ Ignore ]   [ # 16 ]
Terrier
RankRankRankRank
Total Posts:  57
Joined  2013-02-21

AM - 6.5 mile bike ride with the family


7 rounds for time of:
Row 250 meters
20 Ab mat sit-ups
14:59

 Signature 

M/40/6ft/205

Profile
 
 
Posted: 01 June 2014 05:01 PM   [ Ignore ]   [ # 17 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  272
Joined  2012-12-23

Buy-in: 20 minutes at 18mph on the stationary bike

WOD:
Puppies
5 rounds for time of:
Row 250 meters
15 Sit-ups

Time: 10:05.5

Sit-ups were a little tough in sets 4 and 5, but we pulled through OK. As usual, set 1 on the rowing machine felt like I’d been shot out of a cannon, then a steady descent until I picked it up a little in set 5. Other than that, no major complaints.

 Signature 

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!

Profile
 
 
Posted: 01 June 2014 05:43 PM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  509
Joined  2010-12-07

5/31
C&J x1-95, 135, 165, 185, 205, 215, 225, 235 jerk fail, 235
3x15 ghd situps
Heavy bag

6/1
1.5 hour yoga class

 Signature 

M/25/5’9”/170

Profile
 
 
Posted: 01 June 2014 06:11 PM   [ Ignore ]   [ # 19 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  514
Joined  2008-04-04

Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


7 Incline Bench Press (5/5) @ 135#
7 Dips (5/5) @ assisted body weight
- Rest 3 Minutes -
10 Leg Press (5/5) @ 360#
10 Calf Raises (5/5) @ 320#
- Rest 3 Minutes -
7 Cable Tricep Pushdown (5/5) @ 20#
7 Cable Bicep Curls (5/5) @ 20#

 Signature 

M/37/6’/175
Started Crossfit 04/2008

Profile
 
 
Posted: 01 June 2014 07:28 PM   [ Ignore ]   [ # 20 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  392
Joined  2009-09-10

Snatch repeats

max pullups
green band, 3 rounds, 8,7,7

Bar Hang
2 x 20 sec

Deadlifts
5x5, 135#

Squats
5x5, 105#

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

I went light with 55lbs. No problems.
Time: 0:47, 0:29, 0:21

Run up the driveway to the gym, uphill, ~200m
1:22

 Signature 

M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

Profile
 
 
Posted: 01 June 2014 10:05 PM   [ Ignore ]   [ # 21 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  188
Joined  2014-02-16

Pack
7 rounds for time of:
Row 250 meters
20 Sit-ups (10 ghs partial range of motion)

18:02

I have a stack of insulation that I am reducing by 4 inches at a time to ease me into full ghds, today my shoulder blades are stopping about 10” below my hips.  It’s working well because the stack is not strong enough for me to rest on it and is easily reduced at the 4” steps

Loving X FIT

Mark

 Signature 

M-43-5.11”-210Ib (got new scales and now I’m down to 210Ib) paleo is working

FIT or FAT, one letter can make a difference.
Imake the difference!

Someone wise

Profile
 
 
Posted: 02 June 2014 05:20 AM   [ Ignore ]   [ # 22 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14068
Joined  2004-06-18
Magnus - 01 June 2014 11:59 AM
Garddawg - 01 June 2014 11:25 AM

Mainsite WOD
7 Rds
500 M row
20 GHD sit ups

23:14

Swim 30 laps

Hardcore Garddawg, dobbeling up on the prescribed workload from the mainsite(CF.com “only” calls for 250m rows, not 500m:o))

Guess it would pay to re-check the WOD before heading to the gym grin

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 02 June 2014 01:42 PM   [ Ignore ]   [ # 23 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  79
Joined  2014-05-09

So, OPG57, I discovered something regarding the SDLHP’s that I had overlooked before. I had 60# loaded on my bar. I don’t have OLY bar yet, so I’m using my cap bar. I reloaded with just 45# and discovered that the wonderful world of SDLHP’s aren’t as terrible as before. They still gas me and are not a true representation of rowing (IMO). I did try your tip with the bar and band, but just didn’t feel as worked as I wanted to. With that being said here we go:
WU - 5 rnds for time of 20 jumping jacks; 15 squats; 10 sit ups; 5 HRPU TT=7’19”
WOD - 7 rounds of 45# SDLHP x 25 and 20 sit ups TT=15’45

I was definitely gassed, but not exhausted and wishing I were doing something else.

 Signature 

If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

Profile
 
 
Posted: 02 June 2014 05:57 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  523
Joined  2012-06-10

The Porch
7 rounds for time of:
Row 250 meters
15 GHD sit-ups

20:18

 Signature 

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

Profile
 
 
Posted: 03 June 2014 08:13 AM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1683
Joined  2008-02-14

Run 13.1 miles:  1:53:57

Profile
 
 
Posted: 03 June 2014 12:29 PM   [ Ignore ]   [ # 26 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  916
Joined  2009-04-05

Pack
7 rounds for time of:
Row 250 meters (non C2 rower)
20 Sit-ups

19:12

That was tougher than expected.  I don’t have a C2, so I’m not sure if my rowing is sub-par or my rower is sub-par.  Probably a combination of both. 

Cash out:

21-15-9 back extensions.
6-5-4-3-2-1 Low dips pause at the bottom…in other words trying to work the dip position of muscle ups.

Mobility work focusing on t-spine and posterior chain.

 Signature 

M/33/5’11”/245#

Profile
 
 
   
2 of 2
2