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Thursday, June 5th, 2014 - Deadlifts, Pull-ups
Posted: 04 June 2014 04:09 PM   [ Ignore ]
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THURSDAY 140605

21-15-9 reps for time of:
225-lb. deadlifts
Pull-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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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.”
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Posted: 04 June 2014 04:36 PM   [ Ignore ]   [ # 1 ]
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Big Dawg as Rx’d
Women -155-185#

The Porch
15-12-9
225 pound Deadlift
Pull ups

Women - 155-185

Pack:
15-12-9
185 pound Deadlift
Pull ups

Women - 135

Puppies:
15-12-9
65-95 pound Deadlift
Pull ups or beginner pull ups


Buttercups:
PVC-45# pound Deadlift
Pull ups or beginner pull ups

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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 09:13 PM   [ Ignore ]   [ # 2 ]
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MONDAY 140602
Randy

Puppies:
35 pound Power snatch, 35 reps - 40#

2:56

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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: 05 June 2014 02:14 AM   [ Ignore ]   [ # 3 ]
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Randy

Porch Plus
For time:
65-lb. power snatches, 75 reps

Time - 4:13

I have never done this WOD before, so I wasn’t sure how to scale it. Thought about trying RX, but 90% of the time “Porch” is where I belong. Probably should have gone RX on this one, but it was still a good and FAST workout at 65#. Went 25 unbroken, and then fast sets of 10.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 05 June 2014 03:44 AM   [ Ignore ]   [ # 4 ]
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Warm up: 2x Burgener WU

WOD 140602 Randy (Pack+)
75 power snatch 30kg
Time: 6:28

Broken 11/16/12/11/9/5. In and out in less than 15 mins tonight !

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M/47/80kg

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Posted: 05 June 2014 04:37 AM   [ Ignore ]   [ # 5 ]
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Sqt. Clean/HSPU

Std. WM x1
Burg WM x2

Pack:
15-12-9 reps for time of:
95-lb. squat cleans
Handstand push-ups (after 12 set, went to progressions)

Time: 13:57

This was tough, haven’t done the HSPU in a while, and the clean are a load on my forearms which then support the HSPU. But a good workout.

$out:
15 min basketball

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 05 June 2014 06:04 AM   [ Ignore ]   [ # 6 ]
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Morning all. cardio day for us. 

Lea Ann straight 5000 meter Row.  I set up pace boat at 2:46 pace per 500m to get her below 28 minutes. that would have been 27:40. She did 27:35.3 !! that was 0:56 seconds off her PR of 28:31.3 well done Wife clap

I chose 1 mile sled pull with 90 lbs.  24:53             I used New pair of cross training shoes from NB instead of Combat boots I normally wear. Very Comfortable. I left knee sleeves off also. Very happy with how I feel afterwards.


Have a Great day all. wink 

Went out and did some Deadlift work
88 x 10
132 x 5
176 x 1
220 x 1
264 x 1
308 x 1
352 x 1
385 x 1 stopped because I had tugging sensation on right biceps   I think I will try GardDawgs suggestion of overhand grip for a while. My arms have been my weak link here lately.which is surprising since I can do unassisted chin ups again with no discomfort. weight felt light.
264 x 3 halting clean pulls x 3 lower to above knee
264 x 3 halting clean pulls lowering slowly to ground .
264 x 3 same
308 x 3 halting clean pulls lowering slowly to ground. I saw these on Catalyst strength site.  I did all sets with straps.        http://vimeo.com/97441283

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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: 05 June 2014 07:16 AM   [ Ignore ]   [ # 7 ]
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FGB variation

Wod
FGB style
-Push ups
-SU
-Hang power clean (35kg)
-Burpees
-DB snatch

Lost count of reps. Got me sweaty anyway.

Mwod
K*
40 sit ups

Out
5 min row.

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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: 05 June 2014 07:17 AM   [ Ignore ]   [ # 8 ]
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AcidSWE - 05 June 2014 07:16 AM

FGB variation

Miss posting! Fat fingers!.

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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: 05 June 2014 08:09 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 05 June 2014 06:04 AM

Morning all. cardio day for us. 

Lea Ann straight 5000 meter Row.  I set up pace boat at 2:46 pace per 500m to get her below 28 minutes. that would have been 27:40. She did 27:35.3 !! that was 0:56 seconds off her PR of 28:31.3 well done Wife clap

I chose 1 mile sled pull with 90 lbs.  24:53             I used New pair of cross training shoes from NB instead of Combat boots I normally wear. Very Comfortable. I left knee sleeves off also. Very happy with how I feel afterwards.


Have a Great day all. wink 

Went out and did some Deadlift work
88 x 10
132 x 5
176 x 1
220 x 1
264 x 1
308 x 1
352 x 1
385 x 1 stopped because I had tugging sensation on right biceps   I think I will try GardDawgs suggestion of overhand grip for a while. My arms have been my weak link here lately.which is surprising since I can do unassisted chin ups again with no discomfort. weight felt light.
264 x 3 halting clean pulls x 3 lower to above knee
264 x 3 halting clean pulls lowering slowly to ground .
264 x 3 same
308 x 3 halting clean pulls lowering slowly to ground. I saw these on Catalyst strength site.  I did all sets with straps.

Nice job on the cardio and DL work.  I recently switched my grip from both hands overhand to the mixed grip and that has helped me out tremendously.  Before I couldn’t grip the bar on anything over 275 lbs or so.  It sounds like we may be trying to solve different problems though.  Great work!

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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.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 05 June 2014 08:22 AM   [ Ignore ]   [ # 10 ]
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TM79 - 05 June 2014 08:09 AM
OPG57 - 05 June 2014 06:04 AM

Morning all. cardio day for us. 

Lea Ann straight 5000 meter Row.  I set up pace boat at 2:46 pace per 500m to get her below 28 minutes. that would have been 27:40. She did 27:35.3 !! that was 0:56 seconds off her PR of 28:31.3 well done Wife clap

I chose 1 mile sled pull with 90 lbs.  24:53             I used New pair of cross training shoes from NB instead of Combat boots I normally wear. Very Comfortable. I left knee sleeves off also. Very happy with how I feel afterwards.


Have a Great day all. wink 

Went out and did some Deadlift work
88 x 10
132 x 5
176 x 1
220 x 1
264 x 1
308 x 1
352 x 1
385 x 1 stopped because I had tugging sensation on right biceps   I think I will try GardDawgs suggestion of overhand grip for a while. My arms have been my weak link here lately.which is surprising since I can do unassisted chin ups again with no discomfort. weight felt light.
264 x 3 halting clean pulls x 3 lower to above knee
264 x 3 halting clean pulls lowering slowly to ground .
264 x 3 same
308 x 3 halting clean pulls lowering slowly to ground. I saw these on Catalyst strength site.  I did all sets with straps.

Nice job on the cardio and DL work.  I recently switched my grip from both hands overhand to the mixed grip and that has helped me out tremendously.  Before I couldn’t grip the bar on anything over 285 lbs or so.  It sounds like we may be trying to solve different problems though.  Great work!

Thank you TM79 I did a pull on my right Biceps last year that forced me to use a left hand palm forward grip and right palm back to take load off right Biceps head. I have been gradually testing my right hand palm forward grip again since I tweeked my left Biceps on Heavy Rack pulls with 507 x 3.  My right biceps didn’t have pain in it just a feeling like it hadn’t been stretched enough. heres an example of My Deadlifts with left hand palm forward http://vimeo.com/79302334  take care wink

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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: 05 June 2014 09:17 AM   [ Ignore ]   [ # 11 ]
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OPG57 - 05 June 2014 06:04 AM

Morning all. cardio day for us. 

Lea Ann straight 5000 meter Row.  I set up pace boat at 2:46 pace per 500m to get her below 28 minutes. that would have been 27:40. She did 27:35.3 !! that was 0:56 seconds off her PR of 28:31.3 well done Wife clap

I chose 1 mile sled pull with 90 lbs.  24:53             I used New pair of cross training shoes from NB instead of Combat boots I normally wear. Very Comfortable. I left knee sleeves off also. Very happy with how I feel afterwards.


Have a Great day all. wink 

Went out and did some Deadlift work
88 x 10
132 x 5
176 x 1
220 x 1
264 x 1
308 x 1
352 x 1
385 x 1 stopped because I had tugging sensation on right biceps   I think I will try GardDawgs suggestion of overhand grip for a while. My arms have been my weak link here lately.which is surprising since I can do unassisted chin ups again with no discomfort. weight felt light.
264 x 3 halting clean pulls x 3 lower to above knee
264 x 3 halting clean pulls lowering slowly to ground .
264 x 3 same
308 x 3 halting clean pulls lowering slowly to ground. I saw these on Catalyst strength site.  I did all sets with straps.        http://vimeo.com/97441283

1 mile sled drag with some pretty serious DL work. Stud 😎

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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: 05 June 2014 09:21 AM   [ Ignore ]   [ # 12 ]
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15 – 12 and 9 reps for time of:
  185 lb Deadlift
  Pull-ups
Time = 4:02

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M/44/5’8”/150 lbs

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Posted: 05 June 2014 09:22 AM   [ Ignore ]   [ # 13 ]
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Warm Up

Mikes Gym

1) Thruster - Establish a 1 RM.

190

2) For time: 30x thruster @ 60% 1 RM.

115x30   2:58

3) Deadlift - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

285x5 325x3   365x4

WOD: Complete 4 rounds for time of:
6x wall climbs
8x power snatch 95#
10x box jump (24in)

10:10:50

Conditioning:
1) 30 minute run, row, bike, swim. If you are feeling good, push it, if not then easy pace.

Easy pace jogging around station.

Core work.

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: 05 June 2014 09:26 AM   [ Ignore ]   [ # 14 ]
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jennmedic - 05 June 2014 09:22 AM

Warm Up

Mikes Gym

1) Thruster - Establish a 1 RM.

190

2) For time: 30x thruster @ 60% 1 RM.

115x30   2:58

3) Deadlift - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

285x5 325x3   365x4

WOD: Complete 4 rounds for time of:
6x wall climbs
8x power snatch 95#
10x box jump (24in)

Conditioning:
1) 30 minute run, row, bike, swim. If you are feeling good, push it, if not then easy pace.

Easy pace jogging around station.

Core work.

Done😃

Nicely Done yourself my friend wink  365 x 4 sweet! I like 1 RM 190 thruster ! Take care Brother wink

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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: 05 June 2014 10:28 AM   [ Ignore ]   [ # 15 ]
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AM

2500 m SWIM

WU:                  250 m
PULL BOUY           250 m
CATCH UP DRILL.      250 m
1-ARM SWIM DRILL   250 m
KICK DRILL.          250 m
4 x 250 m INTERVAL   1000 m
Cool down.            250 m

PM

15-12-9
DEADLIFT 185 lbs
PULL UPS

8:29

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M/44/6´/185
CF since 08/01/2013

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