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Monday, June 2nd, 2014 - Randy
Posted: 02 June 2014 03:48 PM   [ Ignore ]   [ # 31 ]
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OPG57 - 02 June 2014 03:46 PM
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

Grateful for the help!

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Posted: 02 June 2014 03:57 PM   [ Ignore ]   [ # 32 ]
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OPG57 - 02 June 2014 03:36 PM
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

Actually, now that I actually look at my records, it was only 1/3 of a mile. Sorry for the exaggeration, that was over two years ago

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Posted: 02 June 2014 04:11 PM   [ Ignore ]   [ # 33 ]
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WOD:
Puppies plus
40 pound Power snatch, 40 reps

Time: 2:41.1

Went in with the plan of 4 rounds of 10 reps each, stuck to it, and had only limited trouble in the final few reps. Could have considered an upgrade to Pack, perhaps.

Cash-out:
25 minutes on the bike, 18mph

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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!

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Posted: 02 June 2014 04:23 PM   [ Ignore ]   [ # 34 ]
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Back Squat
135x10, 185x5
225x3, 245x3, 265x3

21-15-9
115# Front Squat
115# Push Press
Pull-ups

14:21

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M/48/5’ 11”/220#

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Posted: 02 June 2014 04:34 PM   [ Ignore ]   [ # 35 ]
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140531 Karen

Puppies:
100 Wallball shots, 10 pound ball to 8’ target - 12# ball

3:17

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 02 June 2014 04:47 PM   [ Ignore ]   [ # 36 ]
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45# barbell:

50 reps = 6:38
75 reps = 9:55

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35/m/6’2”/170

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Posted: 02 June 2014 05:23 PM   [ Ignore ]   [ # 37 ]
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McGhee

press
5x5, 45#

dumbbell row
3x10, 35#

bench press
4x5, 100#
Fail last rep

Puppies:
Complete as many rounds in 20 minutes as you can of:
45-65 95 pound Deadlift, 5 reps
13 Push-ups (progressions okay) (Smith bar #5)
9 Box jumps, 15-20 inch box

7 rounds in 9:52

Waiter’s walk, 25# dumbbell, 40sec
Farmer’s walk, 45# dumbbell, 1:00

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

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Posted: 02 June 2014 05:35 PM   [ Ignore ]   [ # 38 ]
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140601

Pack:
7 rounds for time of:
Row 250 meters
20 sit-ups

Post time to comments.

Time 13:30

Situps Abmat, hands touched behind head and at heals

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Posted: 02 June 2014 05:49 PM   [ Ignore ]   [ # 39 ]
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karatejones - 02 June 2014 03:57 PM
OPG57 - 02 June 2014 03:36 PM
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

Actually, now that I actually look at my records, it was only 1/3 of a mile. Sorry for the exaggeration, that was over two years ago

Its still crazy You wild man. I’d rather do the sled 2 miles 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 06:38 PM   [ Ignore ]   [ # 40 ]
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7 rounds for time of:
Row 250 meters (1:02, 1:02, 1:02, 1:00, 1:02, 59, 59)
10 GHD sit-ups

$O - 1 mile walk with dog

notes: WOD in garage, 108F. sweating

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“Burpees don’t like you either”

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Posted: 02 June 2014 07:03 PM   [ Ignore ]   [ # 41 ]
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OPG57 - 02 June 2014 02:24 PM
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

My cycle right now is 5 on 2 off. Depending on location I usually break it up. I am taking Saturday and Sunday off. And yes I struggle with not doing any gym work.  But I really like taking weekend completely off. I am thinking about building sled practice my new welding knowledge. Thanks bro.

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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 07:22 PM   [ Ignore ]   [ # 42 ]
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Active rest day.  End of the year field trip walking around Universal Studios and Islands of Adventure from about 9 to 7.

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M/33/5’11”/245#

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Posted: 02 June 2014 07:38 PM   [ Ignore ]   [ # 43 ]
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Bi: Dynamic Stretch
Bench PRess
115x5-135x4-155x3-175x2-195x5
Push Press
95x5-105x4-115x3-125x2-125x1
Attacker
50x10-75x8-100x6-125x4-150x2
Db Shoulder PRess
10x10-15x8-20x6-25x4-30x2
WOD:
Barbell JT
45# Bench PRess-Shoulder Press-Close Grip BP
21-15-9=6:19
CO:
Knee raises

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Posted: 02 June 2014 08:12 PM   [ Ignore ]   [ # 44 ]
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Back squat 3-3-3-3-3-3-3

135-185-225-245-255-245-225


Randy

For time:
75-lb. power snatches, 75 50 reps

7:03


Expresso stationary bike - 31 min.

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M/56/5’10”/220

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

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Posted: 02 June 2014 08:34 PM   [ Ignore ]   [ # 45 ]
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as rx’d, 5:48. almost a 3 min PR from february! stuck with sets of 5 starting with muscle snatches, no hook grip.

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F/31/5’2”/145ish
CF Birthday: 7/2012

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