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Monday, June 2nd, 2014 - Randy
Posted: 02 June 2014 12:46 PM   [ Ignore ]   [ # 16 ]
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Still sore from 1 mile 90 lbs. Sled pull and Wallballs. Upper body day tomorrow.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

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Posted: 02 June 2014 02:12 PM   [ Ignore ]   [ # 17 ]
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OPG57 - 02 June 2014 12:46 PM

Still sore from 1 mile 90 lbs. Sled pull and Wallballs. Upper body day tomorrow.

Did you build your sled or buy. Thanks for support on today’s workout.

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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.”
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Posted: 02 June 2014 02:15 PM   [ Ignore ]   [ # 18 ]
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Hello from a pup…

I have been lifting in my apartment gym for 6 months with the help of some good friends. I have a good set of dumbbells but no barbells. I did todays WOD with a dumbbell alternative one handed snatch as follows:

1 left, 1 right, 2 left, 2 right, 3 left, 3 right with 35 lb DB 10 times for 50 pr side in 6:58.

This caused some significant soreness in my right shoulder so I stopped. Any advice would be greatly appreciated as this is the way I will likely have to do snatches for some time.

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Posted: 02 June 2014 02:16 PM   [ Ignore ]   [ # 19 ]
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Haven’t had internet in a few days.  Finally got that installed at the new house.  Hope you all have had some good workouts and great days!

Decided to play catch-up with the main site this afternoon.  All workouts with about 5 minutes of rest/set-up in between:

WOD 140529
50 SDHPs
20 HSPUs (Piked)
50 SDHPs
20 HSPUs (Piked)
50 SDHPs
20 HSPUs (Piked)
8:57

Comments:  Did SDHPs with 45 lbs bar and HSPUs with feet piked on 30” box.

WOD 140531
“Karen”
150 Thrusters, 45 lb Barbell
9:00

Comments:  Subbed in thrusters as I don’t have a wall ball.

WOD 140601
7RFT
25 SDHPs
20 GHD Sit-ups
15:57

Comments:  Subbed SDHPs for rowing.

WOD 140602
“Randy”
75 lb Power Snatches, 75 Reps
Rx’d, 9:14

Comments:  My arms were pretty beat from having already done 325 SDHPs, but ironically, I wasn’t that tired during that one.  The first set was 10, all sets of 5 after that.  Thank you for your service and your sacrifice Randy.  God Bless.

750 Total Reps


So four WODs in one day.  I think that may be a record for me.  I’ll definitely need tomorrow off.  Just glad to be caught up and had a great workout in the new garage.  Good job today everyone!

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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.


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Posted: 02 June 2014 02:24 PM   [ Ignore ]   [ # 20 ]
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jennmedic - 02 June 2014 02:12 PM
OPG57 - 02 June 2014 12:46 PM

Still sore from 1 mile 90 lbs. Sled pull and Wallballs. Upper body day tomorrow.

Did you build your sled or buy. Thanks for support on today’s workout.

Hey Wes, I built both of them. I made the red one I use out of 1/8” x 18” x 30” if you have a metal distributor they might have a bender so you can bend front 8-10” up at a 45 deg. angle. get someone to weld a 12” tall 1 3/4” dia. round tube. centered in flat area with clearance for 17” Plate. Your welcome on the support. try to keep it down to 6 days a week LOL  God and your family deserve at least 1 day of your attention LOL

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 02 June 2014 02:28 PM   [ Ignore ]   [ # 21 ]
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LOL

TM79 - 02 June 2014 02:16 PM

Haven’t had internet in a few days.  Finally got that installed at the new house.  Hope you all have had some good workouts and great days!

Decided to play catch-up with the main site this afternoon.  All workouts with about 5 minutes of rest/set-up in between:

WOD 140529
50 SDHPs
20 HSPUs (Piked)
50 SDHPs
20 HSPUs (Piked)
50 SDHPs
20 HSPUs (Piked)
8:57

Comments:  Did SDHPs with 45 lbs bar and HSPUs with feet piked on 30” box.

WOD 140531
“Karen”
150 Thrusters, 45 lb Barbell
9:00

Comments:  Subbed in thrusters as I don’t have a wall ball.

WOD 140601
7RFT
25 SDHPs
20 GHD Sit-ups
15:57

Comments:  Subbed SDHPs for rowing.

WOD 140602
“Randy”
75 lb Power Snatches, 75 Reps
Rx’d, 9:14

Comments:  My arms were pretty beat from having already done 325 SDHPs, but ironically, I wasn’t that tired during that one.  The first set was 10, all sets of 5 after that.  Thank you for your service and your sacrifice Randy.  God Bless.

750 Total Reps


So four WODs in one day.  I think that may be a record for me.  I’ll definitely need tomorrow off.  Just glad to be caught up and had a great workout in the new garage.  Good job today everyone!

And all that after moving . You sir are the perfect match for Crossfit LOL  I hope you Guys enjoy the new Home.God bless you and yours TM79

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 02 June 2014 02:40 PM   [ Ignore ]   [ # 22 ]
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markhawkeyeordnance - 02 June 2014 02:15 PM

Hello from a pup…

I have been lifting in my apartment gym for 6 months with the help of some good friends. I have a good set of dumbbells but no barbells. I did todays WOD with a dumbbell alternative one handed snatch as follows:

1 left, 1 right, 2 left, 2 right, 3 left, 3 right with 35 lb DB 10 times for 50 pr side in 6:58.

This caused some significant soreness in my right shoulder so I stopped. Any advice would be greatly appreciated as this is the way I will likely have to do snatches for some time.

Welcome to the site. If you want to get a feel for crossfit lung Burning WOD Get familiar with doing Burpees, Pushups, Sit ups, airsquats. Those will give you a real taste for circuit training. try 10 reps on each 4 for 3 sets to start. You will feel it ! It would be best if you get instruction at a box or gym to do lifts with Barbells.  If you can’t do that. work with Dumb Bells and body weight movements. Start at buttercup or Puppy level. Most of us did. Good luck.                                                                                                                                                                                              If you want to focus on snatch get 1” Pvc pipe 5 feet long and work on your shoulder dislocates to loosen shoulders. Work at over head squats to develop flexibility in Back /Hips .

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 02 June 2014 02:51 PM   [ Ignore ]   [ # 23 ]
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OPG57 - 02 June 2014 02:40 PM
markhawkeyeordnance - 02 June 2014 02:15 PM

Hello from a pup…

I have been lifting in my apartment gym for 6 months with the help of some good friends. I have a good set of dumbbells but no barbells. I did todays WOD with a dumbbell alternative one handed snatch as follows:

1 left, 1 right, 2 left, 2 right, 3 left, 3 right with 35 lb DB 10 times for 50 pr side in 6:58.

This caused some significant soreness in my right shoulder so I stopped. Any advice would be greatly appreciated as this is the way I will likely have to do snatches for some time.

Welcome to the site. If you want to get a feel for crossfit lung Burning WOD Get familiar with doing Burpees, Pushups, Sit ups, airsquats. Those will give you a real taste for circuit training. try 10 reps on each 4 for 3 sets to start. You will feel it ! It would be best if you get instruction at a box or gym to do lifts with Barbells.  If you can’t do that. work with Dumb Bells and body weight movements. Start at buttercup or Puppy level. Most of us did. Good luck.                                                                                                                                                                                              If you want to focus on snatch get 1” Pvc pipe 5 feet long and work on your shoulder dislocates to loosen shoulders. Work at over head squats to develop flexibility in Back /Hips .

This is great advice - I am up to speed on burpees, dips, pull-ups, air squats etc. Would you recommend then that I use a broomstick or the like and do the snatches for the WOD until I get the technique?

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Posted: 02 June 2014 03:11 PM   [ Ignore ]   [ # 24 ]
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Randy

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

8:54

Tougher than I thought !

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Posted: 02 June 2014 03:22 PM   [ Ignore ]   [ # 25 ]
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Snatch x2-95, 115, 135x2x8
C&J x1-135, 165, 185x1x15
GHD situps 3x15
Heavy bag

Back slowly getting better

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M/25/5’9”/170

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Posted: 02 June 2014 03:23 PM   [ Ignore ]   [ # 26 ]
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20140602 Mon
Karen
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150 Wallball shots, 14#
9:31

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

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Posted: 02 June 2014 03:23 PM   [ Ignore ]   [ # 27 ]
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OPG57 - 02 June 2014 12:46 PM

Still sore from 1 mile 90 lbs. Sled pull and Wallballs. Upper body day tomorrow.

Damn, man. I once did a mile of walking kb swings with a 60lb bell. That hurt the next day

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M/25/5’9”/170

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Posted: 02 June 2014 03:36 PM   [ Ignore ]   [ # 28 ]
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karatejones - 02 June 2014 03:23 PM
OPG57 - 02 June 2014 12:46 PM

Still sore from 1 mile 90 lbs. Sled pull and Wallballs. Upper body day tomorrow.

Damn, man. I once did a mile of walking kb swings with a 60lb bell. That hurt the next day

1 mile of walking KB swings. Holy Cow!  Try the sled pulls there a lot easier LOL  Karate you are one crazy dude! wink Thank goodness you have your shoulders still grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 02 June 2014 03:38 PM   [ Ignore ]   [ # 29 ]
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karatejones - 02 June 2014 03:22 PM

Snatch x2-95, 115, 135x2x8
C&J x1-135, 165, 185x1x15
GHD situps 3x15
Heavy bag

Back slowly getting better

185 x 1 x 15 that was a workout! Good job

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 02 June 2014 03:46 PM   [ Ignore ]   [ # 30 ]
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markhawkeyeordnance - 02 June 2014 02:51 PM
OPG57 - 02 June 2014 02:40 PM
markhawkeyeordnance - 02 June 2014 02:15 PM

Hello from a pup…

I have been lifting in my apartment gym for 6 months with the help of some good friends. I have a good set of dumbbells but no barbells. I did todays WOD with a dumbbell alternative one handed snatch as follows:

1 left, 1 right, 2 left, 2 right, 3 left, 3 right with 35 lb DB 10 times for 50 pr side in 6:58.

This caused some significant soreness in my right shoulder so I stopped. Any advice would be greatly appreciated as this is the way I will likely have to do snatches for some time.

Welcome to the site. If you want to get a feel for crossfit lung Burning WOD Get familiar with doing Burpees, Pushups, Sit ups, airsquats. Those will give you a real taste for circuit training. try 10 reps on each 4 for 3 sets to start. You will feel it ! It would be best if you get instruction at a box or gym to do lifts with Barbells.  If you can’t do that. work with Dumb Bells and body weight movements. Start at buttercup or Puppy level. Most of us did. Good luck.                                                                                                                                                                                              If you want to focus on snatch get 1” Pvc pipe 5 feet long and work on your shoulder dislocates to loosen shoulders. Work at over head squats to develop flexibility in Back /Hips .

This is great advice - I am up to speed on burpees, dips, pull-ups, air squats etc. Would you recommend then that I use a broomstick or the like and do the snatches for the WOD until I get the technique?

Glad to hear your active already on the Body weight movements. A broomstick is ok But most are 2 short for a wide width grip a newer lifter requires because there shoulders aren’t very flexible. I like 5 feet min. Go to home depot or Lowes and get a piece of rigid electrical conduit. It will have some more weight to it , and rigid enough to add some weights to it possibly. Your best bet is to buy an Olympic bar and plates when you can for serious training. The conduit will be good for Dislocates and general warm up for shoulders. Very important for olympic lifting. Best wishes. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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