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Thursday, June 5th, 2014 - Deadlifts, Pull-ups
Posted: 05 June 2014 10:40 AM   [ Ignore ]   [ # 16 ]
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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

Nice work!

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Posted: 05 June 2014 10:42 AM   [ Ignore ]   [ # 17 ]
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12-9-6 of
Squat clean, 95lbs
Handstand Push ups

6:35

Treadmill run at 5% incline, 1 mile.

8:15

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M/34/5’ 10”/182#

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Posted: 05 June 2014 10:47 AM   [ Ignore ]   [ # 18 ]
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AntDawg - 05 June 2014 10:40 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.        http://vimeo.com/97441283

Nice work!

Thanks Ant 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 10:48 AM   [ Ignore ]   [ # 19 ]
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AntDawg - 05 June 2014 10:42 AM

12-9-6 of
Squat clean, 95lbs
Handstand Push ups

6:35

Treadmill run at 5% incline, 1 mile.

8:15

Good work yourself 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 10:50 AM   [ Ignore ]   [ # 20 ]
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2 rounds of

2’30” row
15 sit up
45” rope jumping

A few minutes of rest and then

4 rounds of

assisted pull-ups x 10
Clean+front squat x5 reps x 25kg ( 55 lb )

This 4 rounds in 20 minutes

Then i had a little rest 15 minutes about

I started again 4 rounds of L-sit up x 15
1 x 15 and 30” rest and…..

To the end

5 reps for 4 sets of lat-machine ( i can’t do pull up in any easy cause to my shoulder)
Each rep x 50 kg ( 110 lb )

I don’t know if i’m on the right way while i do workouts like this
I was died

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Posted: 05 June 2014 10:54 AM   [ Ignore ]   [ # 21 ]
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eagr - 05 June 2014 10:28 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

sounds like a very wet eagr today. Good job wink those swims can be tough

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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 11:46 AM   [ Ignore ]   [ # 22 ]
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Happy Thursday! My grip went sooner than I anticipated, even with a mixed grip on the deadlifts!

21-15-9
Deadlifts, 155
Pull-Ups

as rx’d, 7:30

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F/31/5’2”/145ish
CF Birthday: 7/2012

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Posted: 05 June 2014 12:17 PM   [ Ignore ]   [ # 23 ]
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Pack:
15-12-9
185 pound Deadlift
Pull ups

1 - 1:00
2 - 1:17
3 - 1:08

Total time - 3:25

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 05 June 2014 12:27 PM   [ Ignore ]   [ # 24 ]
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rouxleone - 05 June 2014 11:46 AM

Happy Thursday! My grip went sooner than I anticipated, even with a mixed grip on the deadlifts!

21-15-9
Deadlifts, 155
Pull-Ups

as rx’d, 7:30

Good effort 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 12:28 PM   [ Ignore ]   [ # 25 ]
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Magnus - 05 June 2014 12:17 PM

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

1 - 1:00
2 - 1:17
3 - 1:08

Total time - 3:25

Great time magnus grin

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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 12:43 PM   [ Ignore ]   [ # 26 ]
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OPG57 - 05 June 2014 12:28 PM
Magnus - 05 June 2014 12:17 PM

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

1 - 1:00
2 - 1:17
3 - 1:08

Total time - 3:25

Great time magnus grin

Thank you OPG.

Almost ended up not doing todays WoD, but managed to get myself out to the garage. Short and sweet, just what i needed after two long days at work… Have a good one!

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 05 June 2014 12:45 PM   [ Ignore ]   [ # 27 ]
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Two-weeks-long hiatus.
Needed some rest, so used travel/jet lag/schedule change as an excuse.
Getting back in business, slowly.

bench
135*5/145*5/155*5
135*12

wod

MONDAY 140602

Randy

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

Post time to comments.

pack
55 pound Power snatch, 50 reps <—65 pound

time
4:30

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Posted: 05 June 2014 01:30 PM   [ Ignore ]   [ # 28 ]
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warm up
MOBs
20min EMOM, alternating: 2 SP + 5 PP both@95# & 10 t2b

Lift
BS
[3@95;3@135;3@165;3@195 warm up]
Attempt 16x1rep @205; got 8x2reps in 9:10
Debrief-  ALL to 13in box.  ALL BELTED.  205 felt good, went for doubles…

12min REST, then…

WOD (MODIFIED from CFMP)
7rds for time of:
7 DL, 225#
7 strict pull-ups (Paoli standard, hollow with ribs and pelvis in line)
TOTAL TIME=11:04 (1st rd in 0:57, then augured in…)

Goal was ~10min.  DL were smooth and unbroken.  WOD got grippy, and pull ups were 5,2/4,3/rest 3,2,2.

$-out
Static ring holds.
L shoulder OK, may try a push-up on Friday!

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 05 June 2014 02:39 PM   [ Ignore ]   [ # 29 ]
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With the paleo trial complete, I feel much better today, although the shoulder’s still bugging me a little. Here we go…

Puppies:
15-12-9
90 pound Deadlift
Pull ups, green band assist

Time: 6:52.4

Not bad considering I had to haul the barbell up the stairs so I wouldn’t have to run up and down the stairs repeatedly to get from the barbells to the pull-up bar. I treated that haul as a buy-in of sorts, along with making sure I could do everything as I had it configured. All DL sets were UB, all pull-up sets were just kind of cobbled together to reach the required number. Not the fastest I’ve ever done pull-ups, to be sure. I didn’t feel like I could do 10 in a row, even with the green band (something I’ve actually done before) due to the shoulder. Looking forward to the Saturday rest day, that’s for sure.

Cash-out 20 minutes on the bike.

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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: 05 June 2014 02:52 PM   [ Ignore ]   [ # 30 ]
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Snatch x1-95, 115, 135, 155, 165, 175, 185, 195F, 195, 205F, 205
C&Jx1;-135, 165, 185, 205, 215, 225, 235

Went to the upper gymnasium to cash out on the heavy bag but there was a children’s taekwondo class starting and the instructor wouldn’t let me. In retrospect, I should’ve fought them all. Hindsight 20/20

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M/26/5’9”/178

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