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Sunday, June 8th, 2014 - OHS
Posted: 08 June 2014 03:22 PM   [ Ignore ]   [ # 16 ]
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WOD from 140605

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

6:01

Deadlifts were unbroken…the pull-ups were, ahem, not.  I’m really liking the sumo style deadlifts. I never quite felt comfortable with traditional style deadlifts, but the sumo style feels pretty darn solid.

Cash out: 15-12-9 GHDs/ back extensions.  1 mile jog.

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M/33/5’11”/245#

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Posted: 08 June 2014 04:36 PM   [ Ignore ]   [ # 17 ]
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135-140-145-150-155f-155-160-165PR!

i was too embarrassed to post my time for fridays wod- i came straight off of a 4hr fast and body fat analysis. i was sad about my results but clearly ive got some work to do.. mainly tightening up nutrition! so todays PR was very much needed.

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F/31/5’2”/145ish
CF Birthday: 7/2012

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Posted: 08 June 2014 04:59 PM   [ Ignore ]   [ # 18 ]
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WOD: OHS 7x1

Result: 40, 50, 60, 70, 80, 70fail, 70

After 3 hours of driving, this was just the kind of WOD I was hoping for. For some reason, the key was making sure I had the weight far enough back to insure I got enough depth on the squat. On rep 6, the weight was too far forward and promptly returned to my knees, generating a no-rep. Oops!

Cash-out: 25 minutes of stationary bike at 18mph. Yawn. grin

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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: 08 June 2014 05:36 PM   [ Ignore ]   [ # 19 ]
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markhawkeyeordnance - 08 June 2014 12:13 PM

Been off Line for 3 days competing in the 3 Gun Midwest Nationals. Felt good to get back to it!

3 rounds of 10 reps
Samson Stretch
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Overhead dumbbell squat #(total both dumbbells)
10#-20#-30#-40#-40#-40#-50#

When I reached 50# my form fell apart. I am still working on the Overhead Squats in the warmup. My shoulders are super tight still making it hard to get the form at the higher (for me) weights. Any advice would be great.

Work on stretching doing dislocates. The issue on overhead squats is inflexible shoulders ,Back and hips. As our New Member Wingo says .Its easier done with a bar than dumb bells. I like using a   1 “piece of Rigid electrical conduit myself. % feet long is a good length. Work on doing Burgener warm ups. There are Videos on site. Make sure to work shoulder stretches before each work out, Some overhead squat practice wouldn’t hurt either. Good luck

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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: 08 June 2014 05:38 PM   [ Ignore ]   [ # 20 ]
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rouxleone - 08 June 2014 04:36 PM

135-140-145-150-155f-155-160-165PR!

i was too embarrassed to post my time for fridays wod- i came straight off of a 4hr fast and body fat analysis. i was sad about my results but clearly ive got some work to do.. mainly tightening up nutrition! so todays PR was very much needed.

Great Numbers! 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: 08 June 2014 05:39 PM   [ Ignore ]   [ # 21 ]
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MNtiger73 - 08 June 2014 04:59 PM

WOD: OHS 7x1

Result: 40, 50, 60, 70, 80, 70fail, 70

After 3 hours of driving, this was just the kind of WOD I was hoping for. For some reason, the key was making sure I had the weight far enough back to insure I got enough depth on the squat. On rep 6, the weight was too far forward and promptly returned to my knees, generating a no-rep. Oops!

Cash-out: 25 minutes of stationary bike at 18mph. Yawn. grin

Great effort 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: 08 June 2014 06:11 PM   [ Ignore ]   [ # 22 ]
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140606 400m run, Thrusters

Pack (women’s weight+)
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps - 45# 1st 2 rounds, 50# 2nd 2 rounds

Women - 45

24:38

Ran on a treadmill, 5mph - have been averaging c. 4mph running on the street, so a nice improvement there…

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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: 08 June 2014 06:13 PM   [ Ignore ]   [ # 23 ]
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rouxleone - 08 June 2014 04:36 PM

135-140-145-150-155f-155-160-165PR!

i was too embarrassed to post my time for fridays wod- i came straight off of a 4hr fast and body fat analysis. i was sad about my results but clearly ive got some work to do.. mainly tightening up nutrition! so todays PR was very much needed.

165 with a 145ish BW. Great job!  Keep at it.

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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: 08 June 2014 06:13 PM   [ Ignore ]   [ # 24 ]
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Rest Day

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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”
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CF DOB 2010

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Posted: 08 June 2014 06:28 PM   [ Ignore ]   [ # 25 ]
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Workout in the Park (clear 20c)

CFWU

For time:
Run 400m
15 HSPU (or progressions)
Run 400m
15 dumbell burpees (5-10lbs per)
Run 400m
15 burpees
Run 400m
15 push-ups

Jme. 13:03
Tony 15:07
Munshaw 15:21
Heather 15:30

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A bunch of neighbours working out in a park…

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Posted: 08 June 2014 06:52 PM   [ Ignore ]   [ # 26 ]
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140608 SUNDAY

am: stood in river waving sticks at trout with first-born.  Caught a couple.

pm:
WU: 1 mile walk with pup

WOD: 5 RFT
1000m Nordic Track ski
Bench Press 110#, 5 reps
40:36:76 (35:27:63 of it skiing)

CD: 10:00 flexibility/mobility work.
Practice Taekwondo.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 08 June 2014 07:04 PM   [ Ignore ]   [ # 27 ]
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WU - AMRAP w/10 minute cap of: 5 22# wall balls, 5 jumping jax, 5 burpees, 5 sit ups & 5 two count mtn climbers= 9 rnds and 5 wall balls
WOD - 50#,70#,90#,110#,130#,150#,160#(PR) OH Squat with strict form TT=15’54”
I was very pleased with this. I established a max for myself. I have no rack,so I have to power clean, press,lock and squat. , . BTW, it waz 93F and 87% humidity in my garage with a ceiling fan on high. My 6 year old kept pourin.g cool water on my back.
$ out - 5x12 m underwater laps with one breath between laps

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 08 June 2014 09:10 PM   [ Ignore ]   [ # 28 ]
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C&J. Ball Slam/ring row

C&J 10 min to find today’s 1rm 60 kg

Wod
EMOM 10
6 ball slam 15 kg
6 ring row

Mwod
K*
40 situps

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: 08 June 2014 10:34 PM   [ Ignore ]   [ # 29 ]
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Overhead squat 1-1-1-1-1-1-1 reps

Built up to 66lb as a starting point ( previous pr) then added another 5lb and had a failed lift, no bumper plates in a packed area plus woke the family,  bottled it at this point. No more lifts, at least I got it filmed and also I recall thinking that maybe the weight is a little bit forward then it got all noisy! !!!

You live and learn

Skills this evening

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 09 June 2014 01:45 AM   [ Ignore ]   [ # 30 ]
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20140608 Sun
Packish
21-15-9 reps for time of:
185-lb. deadlifts
Pull-ups (110# on Gravitron, different machine than I normally use and felt like 60-70#)
12:34

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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