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Wednesday, June 4th, 2014 - Squat cleans, HSPU
Posted: 04 June 2014 07:58 PM   [ Ignore ]   [ # 31 ]
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Smokey - 04 June 2014 07:44 PM

Deadlifts 7x3

315-335-355-365-355-335-315

Expresso stationary bike: 1 hr 15 min.

Nice numbers oldman wink you still got the stuff.

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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: 04 June 2014 08:10 PM   [ Ignore ]   [ # 32 ]
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21-15-9

squat cleans 95
hspu

as rx’d, 15:56.

still trying to figure out how to breathe and cycle squat cleans. it’s a completely different skill. i went for triples on both the cleans and hspus, pausing at the hip to rest to touch-and-go into the next rep. hspus felt a little off.. ready for tomorrow!

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CF Birthday: 7/2012

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Posted: 04 June 2014 10:03 PM   [ Ignore ]   [ # 33 ]
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FS, P snatch. Tabata

FS 3x3 @ 60 kg. Rest in bottom position.
P snatch 5x2 @ 52 kg. Some reps w an afterpress.

Wod
3x Tabata
1. SU
2. Sit ups
3. Row

Mwod
K*
30 banded good mornings

Out
None

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 04 June 2014 10:03 PM   [ Ignore ]   [ # 34 ]
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OPG57 - 04 June 2014 03:53 PM
Giorgio - 04 June 2014 12:21 PM

Hi….

Just a “little” workout

5 minuts row ( good intesity)
1 minute rope jumping

2 rounds of:

45 seconds rope jumping
15 sit up
15 hypertensions

Just a 15 minutes of rest

DL : rest time between sets about 3 minutes
10 reps x 60 kg ( 132 lb )
10 reps x 60 kg
5 reps x 80 kg (176 lb )
1 rep x 90 kg ( 198 lb )
1 rep x 90 kg
1 rep x 100 kg ( 220 lb )

And then i died😂😂😂😂😂😂😂

Good effort giorgio. I like the new Avatar ,much better. wink

huggs

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Posted: 04 June 2014 10:22 PM   [ Ignore ]   [ # 35 ]
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Aiming for Packish
15-12-9 reps for time of:
55-lb. squat cleans
Handstand push-ups
But hspu failed due I think to core stability failure because of my focus on technique in the squat clean so I changed to Stricked push ups

11:55

Getting better

Mark

And thank you to all that make this forum and the WOD’s posted,  it’s changing my life.

Cheers

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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!

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Posted: 05 June 2014 01:48 AM   [ Ignore ]   [ # 36 ]
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6 rounds
weighted pull-ups 25x10, 35x8, (45x6) x4
50 single-unders

then, 12 chest to bar chinups
Decided to give DLs a try again.  Baby steps due to lower back problems
95 lb x 10
115 x 10
115 x 3, walk away due slight discomfort/pull on lower back   witsend

5 30 sec rounds of battle ropes (both arms, alternating, out, circles to left, circles to right
$O
10 chest to bar chinups
50 sledgehammer swings

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 05 June 2014 05:14 AM   [ Ignore ]   [ # 37 ]
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Tuesday June 3, 2014

“Randy” - (wod post Monday June 2, 2014)

Puppy:
35# Power Snatch, Hi-Hang, 35 reps

- 6:26
- chose to do hi-hang because I thought it would give me a half a chance to do the wod within a reasonable puppy time; I got a good workout anyhow
- mostly sets of 5

Warm-up:
- usual stuff, with an increase to 3 Ring Dips from 2 reps.
- Tuck Back Lever (BL) (sec) x 5-4
- DU x 20-120-121
- Hang Power Snatch, a bunch at varying weights

Post-WOD:
Handstands, L-sits, pullups, etc

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F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

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Posted: 05 June 2014 07:37 AM   [ Ignore ]   [ # 38 ]
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w/u:  3 rounds nft
100m run
20 banded good-mornings
10 burpees

WOD: 2-2-2-2-2-2 Deadlift
275-285-295-305-315-325

Cashout:  75 banded KB swing (35#)

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Posted: 05 June 2014 09:05 AM   [ Ignore ]   [ # 39 ]
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canis_nerdus - 05 June 2014 07:37 AM

w/u:  3 rounds nft
100m run
20 banded good-mornings
10 burpees

WOD: 2-2-2-2-2-2 Deadlift
275-285-295-305-315-325

Cashout:  75 banded KB swing (35#)

Good Deadlift Sets Canis 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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Posted: 05 June 2014 09:06 AM   [ Ignore ]   [ # 40 ]
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Aries - 05 June 2014 05:14 AM

Tuesday June 3, 2014

“Randy” - (wod post Monday June 2, 2014)

Puppy:
35# Power Snatch, Hi-Hang, 35 reps

- 6:26
- chose to do hi-hang because I thought it would give me a half a chance to do the wod within a reasonable puppy time; I got a good workout anyhow
- mostly sets of 5

Warm-up:
- usual stuff, with an increase to 3 Ring Dips from 2 reps.
- Tuck Back Lever (BL) (sec) x 5-4
- DU x 20-120-121
- Hang Power Snatch, a bunch at varying weights

Post-WOD:
Handstands, L-sits, pullups, etc

Nice work Aries 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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Posted: 05 June 2014 10:35 AM   [ Ignore ]   [ # 41 ]
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7 rounds of
Row 250m
20 Abmat sit ups

15:57

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M/34/5’ 10”/182#

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Posted: 05 June 2014 11:49 AM   [ Ignore ]   [ # 42 ]
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Pack:
15-12-9 reps for time of:
75-95-lb. Squat cleans
30-24-18
Push-ups

13:36

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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: 05 June 2014 01:30 PM   [ Ignore ]   [ # 43 ]
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WU - 40 jumping jacks,30 squats,20 sit ups, 10 push ups TT=2’12”
WOD - 85# squat clean 15,12,9 TT=7’24”
        21,15,9 neat vert HSPU TT=3’00”
$out - 21,15,9 dips TT=2’34”

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M/43/6’/200

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Posted: 05 June 2014 04:20 PM   [ Ignore ]   [ # 44 ]
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Wednesday June 4, 2014

Rest Day

Did a few things out in the gym, mostly ring work and handstand practice.  Nothing taxing just having fun.

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F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

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Posted: 05 June 2014 04:41 PM   [ Ignore ]   [ # 45 ]
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OPG57 - 05 June 2014 09:06 AM
Aries - 05 June 2014 05:14 AM

Tuesday June 3, 2014

“Randy” - (wod post Monday June 2, 2014)

Puppy:
35# Power Snatch, Hi-Hang, 35 reps

- 6:26
- chose to do hi-hang because I thought it would give me a half a chance to do the wod within a reasonable puppy time; I got a good workout anyhow
- mostly sets of 5

Warm-up:
- usual stuff, with an increase to 3 Ring Dips from 2 reps.
- Tuck Back Lever (BL) (sec) x 5-4
- DU x 20-120-121
- Hang Power Snatch, a bunch at varying weights

Post-WOD:
Handstands, L-sits, pullups, etc

Nice work Aries wink

Let’s see if I can figure how to reply… computer stuff isn’t my forte…  hope this works.

Thank you OPG, I appreciate the encouragement.

Just doing my best every day and having fun.  Bit by bit seeing progress.  Also thanks to all for posting their wod’s and sharing their experiences.  Also thanks to all moderators/trainers on the forum; I learn a lot from everyone.  Happy training to all.

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F/44/5’2”/115

Returned to CF on March 5/14 - Starting all over again!

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