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Monday, June 2nd, 2014 - Randy
Posted: 01 June 2014 10:11 PM   [ Ignore ]
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MONDAY 140602

Randy

For time:
75-lb. power snatches, 75 reps

Post time to comments.

Compare to 101222.

The mainpage of CrossFit directs new people here for help getting started 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 forum.

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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: 01 June 2014 10:11 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 21 December 2010 07:33 PM

Big Dawgs:
As Rx’d
women 55#

The Porch:
55 pound Power snatch, 75 reps
Women 35#

Pack:
55 pound Power snatch, 50 reps
Women 35#

Puppies:
35 pound Power snatch, 35 reps
Women 20#

Buttercups:
pvc-15 pound Power snatch, 35 reps

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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: 02 June 2014 03:29 AM   [ Ignore ]   [ # 2 ]
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Buy in
20 double under
20 push ups
20 sit ups
20 air squats

Flexibility stuff
2 min squat
2 min pigeon
2 min couch stretch
1 min banded shoulder

Deadlift
10 x 135
5 x 175
2 x 185
Max rep x 225
13

WOD
75 x 55 lb power snatches for time
16:21

Pull ups
6-5-5-4-4-3

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 02 June 2014 05:03 AM   [ Ignore ]   [ # 3 ]
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WU: 10 X 45 LBS SNATCHES
    10 X 55 LBS SNATCHES

WOD 1: 50 X 55 LBS SNATCHES (15+15+13+7)

      5:17

WOD 2: 8 X 60 LBS DUMBBELLS (X 2) DEADLIFT
        12 BOX JUMPS
        6 X 60 LBS DUMBBELLS (X 2) DEADLIFT
        9 BOX JUMPS
        4 X 60 LBS DUMBBELLS (X 2) DEADLIFT
        6 BOX JUMPS

      2:38

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M/44/6´/185
CF since 08/01/2013

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Posted: 02 June 2014 05:10 AM   [ Ignore ]   [ # 4 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson, shoulder pass

D/L
10 x 135, 5 x 155, 5 x 165, 3 x 175, 1 x 185
3 x 190

140531
Karen
Pack:
150 Wallball shots, 14 12 pound ball to 10’ target (no 14# available)
11:08

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 02 June 2014 06:26 AM   [ Ignore ]   [ # 5 ]
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65 lb power snatch x 50 reps

did it in 8:47

my legs feel like death from two days ago. I subbed thrusters for the wall ball shots since I don’t have a place at our gym to throw a ball. stairways are not my friend right now! Tomorrow’s rest day is much needed!

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Posted: 02 June 2014 06:49 AM   [ Ignore ]   [ # 6 ]
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Wall Walks, T2B, Box Jumps

Before: 500m run, 2x10 ea: squats, pushups, pass throughs

10 dead hangs

MOW: 3x30’ seal walks

S/T: back squats
45x5, 135x5, 185x3, 205x2
215x5(70%) 250x5(80%) 265x2(85%) 280x3(90%)

15:00 AMRAP
5 wall walks
10 T2B
20 24” box jumps
4 rds + 6 T2B

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

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Posted: 02 June 2014 06:58 AM   [ Ignore ]   [ # 7 ]
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Monday, June 2, 2014

Warm Up:
C2 rowing for 5 mins
15 squats
15 back extensions
15 should dislocates, pass throughs

SWOD:
Press 3x5; 70, 80, 90

WOD:
Karen scaled to puppy level
100 wall ball shots, 16 lb ball
Time:10 mins

My legs are pretty smoked but not too bad. I have six days left of work and then running around until I fly out on the 5 th of July. Can’t wait but still want to stay in decent shape. My fat arse has been lazy lately and today’s fun showed that clearly.

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Donald K. Toro

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Posted: 02 June 2014 07:56 AM   [ Ignore ]   [ # 8 ]
Puppy Dawg
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65lb power snatch x 75
8:25

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Posted: 02 June 2014 09:26 AM   [ Ignore ]   [ # 9 ]
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Warm Up.

Strength:
1) Hang squat snatch - 10 rounds, every 90 seconds, perform 3x hang squat snatch. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
95-95-100-100-105-110-110-115-120-125

2) Power snatch - 10 rounds, every 30 seconds, 3x power snatch (135#-185#/95#-125#)
125 for 7 rounds then 130 for 3 rounds.

3) Back Squat - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
250x5 285x3 315x2

WOD: Complete 10-9-8…1 reps for time of:
Front squat (155#/115#)
Handstand push up
*Buy in and buy out = 75x double unders

21:02
Subbed 150 SU with DU on every 10 the SU.

Core:
1) 3 rounds, not timed: Max rep strict pull up, superset with max rep strict ring dip
9/9-8/9-8/8

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 02 June 2014 10:05 AM   [ Ignore ]   [ # 10 ]
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Karen - Porch scaling as I only have a 20lb ball

100 wall ball shots at 10ft target: 9:19

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M/34/5’ 10”/182#

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Posted: 02 June 2014 10:07 AM   [ Ignore ]   [ # 11 ]
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Pack:
55 pound Power snatch, 50 reps

2:38

RIP   flag

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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: 02 June 2014 12:28 PM   [ Ignore ]   [ # 12 ]
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warm up
MOBs
10x: 1 wall walk & 10 t2b (L shoulder made it through!)

Lift
BS
[3@95;3@135;3@165;3@185 warm up]
Attempt 13x2reps #195; got 13x2 (in 15:12)
Debrief- All reps to 13in box.  ALL BELTED today. 

15min rest, then…

WOD
AMRAP in 10min of:
slam ball, 20#
KB swings, 24k (American)
Starts @1s, increase by 1reps each rd.
60m shuttle run (2x30m) after each rd.
TOTAL=10complete + 11/3/-

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 02 June 2014 12:40 PM   [ Ignore ]   [ # 13 ]
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jennmedic - 02 June 2014 09:26 AM

Warm Up.

Strength:
1) Hang squat snatch - 10 rounds, every 90 seconds, perform 3x hang squat snatch. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
95-95-100-100-105-110-110-115-120-125

2) Power snatch - 10 rounds, every 30 seconds, 3x power snatch (135#-185#/95#-125#)
125 for 7 rounds then 130 for 3 rounds.

3) Back Squat - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
250x5 285x3 315x2

WOD: Complete 10-9-8…1 reps for time of:
Front squat (155#/115#)
Handstand push up
*Buy in and buy out = 75x double unders

21:02
Subbed 150 SU with DU on every 10 the SU.

Core:
1) 3 rounds, not timed: Max rep strict pull up, superset with max rep strict ring dip
9/9-8/9-8/8

Done.

Good job Wes

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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: 02 June 2014 12:41 PM   [ Ignore ]   [ # 14 ]
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Jeesh - 02 June 2014 06:49 AM

Wall Walks, T2B, Box Jumps

Before: 500m run, 2x10 ea: squats, pushups, pass throughs

10 dead hangs

MOW: 3x30’ seal walks

S/T: back squats
45x5, 135x5, 185x3, 205x2
215x5(70%) 250x5(80%) 265x2(85%) 280x3(90%)

15:00 AMRAP
5 wall walks
10 T2B
20 24” box jumps
4 rds + 6 T2B

Good numbers on Squat Jeesh

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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: 02 June 2014 12:43 PM   [ Ignore ]   [ # 15 ]
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dtoro - 02 June 2014 06:58 AM

Monday, June 2, 2014

Warm Up:
C2 rowing for 5 mins
15 squats
15 back extensions
15 should dislocates, pass throughs

SWOD:
Press 3x5; 70, 80, 90

WOD:
Karen scaled to puppy level
100 wall ball shots, 16 lb ball
Time:10 mins

My legs are pretty smoked but not too bad. I have six days left of work and then running around until I fly out on the 5 th of July. Can’t wait but still want to stay in decent shape. My fat arse has been lazy lately and today’s fun showed that clearly.

Glad to hear its so close. FIGMO grin  Good job Don

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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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