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Monday, June 9th, 2014 - Row, Burpees
Posted: 10 June 2014 04:54 AM   [ Ignore ]   [ # 31 ]
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MONDAY 140609

3 rounds for time of:
Row 15 calories
10 burpees

Rx’d 7:17

I have a case of rotator cuff tendinitis acting up, I believe.  It definitely slowed me down on the burpees.  I had to sort of tenderly lower myself and wasn’t very explosive when getting back up.  I go on vacation starting Sunday and was hoping to just work through it, taking care on movements that might aggravate it.  I think I am still going to work out until Sunday, but really only work lower body and core.  No OHS for me tomorrow.  I’ll sub back or front squat.

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Posted: 10 June 2014 11:20 AM   [ Ignore ]   [ # 32 ]
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Oh so behind in posting…

Friday June 6, 2014

“Squat Cleans, HSPU” (wod posted Wednesday June 4, 2014)

Little Pack or Slightly Bigger Puppy:
15-12-9
50# BB Hang Squat Clean
Planked Wall-facing Handstand Shoulder Taps

- 11:25
- HSC done in sets of 3’s or 5’s. 
- I chose a HSPU progression that is currently challenging for me.  I had to work hard to maintain a tight core and hollow body.
- Hands 32” from wall.

Warm-up:
- usual circuit
- Tuck Back Lever (sec) x 4-4

Post- wod:
Handstands and L-sits

Later:
- Pullups x 5-4-3-2

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Puppy!

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Posted: 10 June 2014 01:47 PM   [ Ignore ]   [ # 33 ]
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4:43 done Rx

m/45/5’8”/146

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M/45/5’8”/146.  CrossFit Level 2 Trainer.  Health and Fitness is my passion.

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Posted: 10 June 2014 04:17 PM   [ Ignore ]   [ # 34 ]
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Not sure where to put these wod’s I have done previously; sorry if I’m clogging up the forum…. 


Saturday June 7, 2014

“Deadlifts, Pullups” - (wod posted Thursday June 5, 2014)

Puppy:
15-12-9
85# DL
Pullups

- 10:04
- Oops I realized afterwards I did extra DL reps on the first set. Oh well.
- Pullups were done in sets, every 20 seconds.  I was aiming for 3 reps every 20 seconds, but it turned out to be mostly sets of 2 or 1.
- Round 1: 3-3-3-2-{1-1-1}-1 = 15
- Round 2: 2-2-{1-1}-2-2-2 = 12
- Round 3: 2-2-2-{1-1-1} = 9

Warm-up:
- usual shoulder/hip/spine mobility; wall-facing squats, clean-grip sots press, etc etc etc
- 2 RNFT of my typical circuit: Run 200m/15 AbMat Situps/15 Good Mornings, 15# bar/3 Med Ball Diamond Pushups/6 Pullups/3 Ring Dips/10 Reverse Lunge/10 Bottom of the Squat Pass-thru/10 Dowel OHS/4 Ring Inversion + Back Roll/5 second German Hang
- Tuck Back Lever (sec) x 4-4
- DU x 35-89-120
- Some deadlifts

Post-wod: (just trying to get some general bodyweight conditioning re-established)
- Wall HS (sec) x 12 - then couldn’t get another one for some unknown wacky reason; a bunch of kickups into empty space. Nice.
- L-sits, db elevated (sec) x 5-5-5-6
- Tried Wall HS again; several failures but did get one really nice free-standing HS, much to my surprise
- Planked Wall-facing HS, hands 28” from wall (getting closer); shift weight hand to hand mixed with some alternating hand release, 12 seconds x 1-1-1 (bringing hands closer to the wall made this feel more difficult)
- Alternating hand release, hanging from bar (12 sec) x 1-1-1

Have a good day everyone.

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Posted: 11 June 2014 08:14 AM   [ Ignore ]   [ # 35 ]
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SUNDAY 140608

Overhead squat 1-1-1-1-1-1-1 reps

Weight=45#, working form/confidence

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 11 June 2014 02:22 PM   [ Ignore ]   [ # 36 ]
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Warm-up: dead-hang pull-up work (3+1) then three rounds of 30s Sampsons + 15x each push-ups, sit-ups, elevated beginner pull-ups, and squats

WOD: 3 rounds for time of 15x 45# SDHP + 10x burpees. My time was 7:35, with most of that going to the burpees, where I had 15s-30s breaks in the middle of each round. I ignored speed during SDHPs and focused on maintaining strong form with a tight core and a straight back. I think that both helped my performance and kept me from back strain.

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For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 11 June 2014 03:51 PM   [ Ignore ]   [ # 37 ]
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MONDAY 140609
3 rounds for time of:
Row 15 calories
10 burpees
Jump over the rower on each rep of the burpee.

5:32

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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