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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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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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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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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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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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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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45yo 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#. Splitting time between pups and pack - this stuff works!

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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”/185

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