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Wednesday, June 4th, 2014 - Squat cleans, HSPU
Posted: 03 June 2014 04:07 PM   [ Ignore ]
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WEDNESDAY 140604

21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups

Post time to comments.

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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“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

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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.”
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Posted: 03 June 2014 07:36 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rx’d

Women 95#

Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans, 135
21-15-9
HSPU

If you are on the other end and the HSPU are going to be a slog then scale this way:

21-15-9
Cleans, 135
12-9-6
HSPU
Note your scaling and add reps next time

Women - 95

Pack:
15-12-9 reps for time of:
75-95-lb. squat cleans
Handstand push-ups

-or-
15-12-9 reps for time of:
75-95-lb. Squat cleans
30-24-18
Push-ups


Puppies:
21-15-9
Dumbbell cleans, 15-25
Shoulder press, 15-25

Buttercups:
15-12-9
Dumbbell cleans. 15-25
Dumbbell Shoulder press, 15-25

For heaven’s sake, if you have a poor front squat simply make this a power clean, and if you have a poor deadlift just do hang power cleans.  The whole is always a sum of the parts.  The parts have to be good before the whole thing can be.

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

M/54/5’11”/190

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Posted: 03 June 2014 07:40 PM   [ Ignore ]   [ # 2 ]
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Deadlift
385 x 3 (tap and go)
325 x 15 (tap and go) pr

Then with Dr. JDG this fun
4x 5min AMRAPs of:
3 power snatch, 135#
7 burpees
10 double unders

7 complete + 3 snatches

3x: 2min plank & 15 GHD sit-ups
then…
100 bandy (red) tricep pull downs (78, 22)

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

M/54/5’11”/190

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Posted: 04 June 2014 02:30 AM   [ Ignore ]   [ # 3 ]
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Randy, puppy scale

35# power snatch 35 reps

4:28

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M/36/5’10”/~180lbs

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Posted: 04 June 2014 03:23 AM   [ Ignore ]   [ # 4 ]
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Randy rx’d

7:49

This is 26 seconds more than my previous PR.  I guess I just wasn’t feeling it today.

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M/33/5’11”/245#

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Posted: 04 June 2014 03:59 AM   [ Ignore ]   [ # 5 ]
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Garddawg - 03 June 2014 07:40 PM

Deadlift
385 x 3 (tap and go)
325 x 15 (tap and go) pr

Then with Dr. JDG this fun
4x 5min AMRAPs of:
3 power snatch, 135#
7 burpees
10 double unders

7 complete + 3 snatches

3x: 2min plank & 15 GHD sit-ups
then…
100 bandy (red) tricep pull downs (78, 22)

Good numbers on the Deadlifts I see you are doing them on a weekly basis . That’s the way to build it. Lea Ann used to respond well to 2s and singles also. Not all out 100% but close. Its more of a mental thing knowing where the lifter is at on 1RM.Sets of 5s and 3s don’t always indicate ones true Potential on a max single.  Congrats on the PR 325 x 15

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F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 04 June 2014 05:11 AM   [ Ignore ]   [ # 6 ]
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W/U
5:00 jumping rope
stretch
handstands
3x Samson, shoulder pass

Weighted pullups
10 x bw, 5 x 10, 5 x 10, 3 x 25, 1 x 35
3 x 45
8 x bw

140602
Randy—RIP
Pack:
55 pound Power snatch, 50 reps
7:05

$o
headstands

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“Be yourself, everybody else is already taken.”

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Posted: 04 June 2014 05:32 AM   [ Ignore ]   [ # 7 ]
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Morning all, rest day for us. Have a great day all wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 04 June 2014 06:04 AM   [ Ignore ]   [ # 8 ]
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Puppy plus:
21-15-9
Squat cleans, 45#
HSPU progression with parallettes
9:18

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43/M/5’8”/155# (180# in early 2012)

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Posted: 04 June 2014 06:27 AM   [ Ignore ]   [ # 9 ]
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WU: RUN 2k
    Swim: 100 m

SWIM: 250 m (4:49)/R.I.: 2:30
        250 m (4:40)/r.i.:  2:30
        250 m (4:35)/ r.i.: 2:30
        250 m (4:33)/

70’ spinning class

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CF since 08/01/2013

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Posted: 04 June 2014 07:36 AM   [ Ignore ]   [ # 10 ]
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7 rounds for time of:
Row 250 meters
20 GHD sit-ups

As RX, 14:22

Max unbroken Double Unders: 8, 44, 77 new PR.

Cash out with 30 minutes on the elliptical machine.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 04 June 2014 08:23 AM   [ Ignore ]   [ # 11 ]
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WU
3 rounds of 10 reps
Samson Stretch
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Puppies:
21-15-9
Dumbbell cleans, 20#
Shoulder press, 20#
09:51

The warm up is now taking me just under 15 minutes at 10 reps doing Sampson on both sides each round. This is the first WOD that my lungs were screaming!!! and now I feel a little like my older brother worked over my shoulders for about an hour - like when we were kids and I flinched - every time…

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Posted: 04 June 2014 09:11 AM   [ Ignore ]   [ # 12 ]
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Warm Up

Strength:
1) Front squat - Work up to a 5 RM.

Warm Up with 135 x5x5 then 225 x5

2) 16 minutes - EMOM, perform:
-Odd minute = 30 second all out row
-Even minute = 10x pistols, alternating (Make them weighted if you can)

144m/166m/150m/152m/150m/138m/160m/165m
10 pistol progressions on each even

WOD: Complete as many rounds as possible in 8 minutes of:
10x 2-arm DB clean (35#)
20m farmers carry (53#)
10x DB thrusters (35#)
20m farmers carry (53#)

3 full rounds + 2 DB Cleans.

I figured my 5 RM pretty close on FS.  Felt good about that.
Honestly I sandbagged on row several rounds glad wife was there to push my pace by yelling like a USMC DI. Just kidding.
The 8 min AMRAP was a slog fest.
Core later tonight headed out to do a little fishing with my boys.
Have a good one guys.

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M 37
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CF DOB 2010

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Posted: 04 June 2014 09:49 AM   [ Ignore ]   [ # 13 ]
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15 – 12 – and 9 rep for time of:
  75 lb Squat Cleans
  Handstand push-ups
Time = 9:30

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M/44/5’8”/150 lbs

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Posted: 04 June 2014 09:52 AM   [ Ignore ]   [ # 14 ]
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Wednesday, June 4, 2014

Dead lift 3x5; 145, 160, 185


JT
21-15-9 of
Handstand push ups
Ring dips

My legs were very sore and stiff from Mondays workout so I did about 10 mins of foam rolling and stretching to get everything limbered up. After my dead lift, I thought it would be crazy to do the rowing/sit up workout the way my legs were feeling so I focused on upper body movements to give my legs rest and still get a good workout in. I won’t do another leg centric workout until Friday when I do my squats. Hitting the legs hard on Thursday and doing squats on Friday don’t sit well with my recovery. Have a good one everybody.

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Donald K. Toro

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Posted: 04 June 2014 12:04 PM   [ Ignore ]   [ # 15 ]
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June 4-2014

Buy in
3 rounds
15 push ups
20 sit ups
10 double unders

Flexbility
2 min bottom of squat
1 min calf stretch
1 min hip distraction
1 min banded shoulder

Pack Scaling
15-12-9 reps for time of:
95-lb. squat cleans
Handstand push-ups

4 mile run
35:09

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

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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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