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Wednesday, June 25th, 2014 - Ladders - Back squat, Push-press, Deadlift
Posted: 25 June 2014 12:04 PM   [ Ignore ]   [ # 16 ]
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Lifting Ladders

Warm-up:  Rowing

3/4 Body-weight back-squat ladder:  13 rounds @ 100lbs
Rest 5 minutes
1/2 Body-weight push-press ladder:  11 rounds @75lbs
Rest 5 minutes
3/4 body-weight deadlift ladder:  16 rounds @ 100lbs

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

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Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 25 June 2014 12:13 PM   [ Ignore ]   [ # 17 ]
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Warm Up

Strength:
1) Pause front squat - In 12 minutes, work up to a max for the day.
3 second pause in the hole:  135-185-195-205-215-225-235-245

2) 16 minutes - EMOM, perform:
-Odd minute = 1x bear complex (7 movements) 135#
-Even minute = tire drag 30m. Tire weight 163#

3) 1x max rep unbroken chest to bar pull ups
    22 C2B

WOD: Complete the following for time:
-Bike 1600 m
-20x hang squat snatch (95#)
-bike 1600 m

10:07:00

Core:
1) For time: 400m farmers walk (Body weight)
*Farmers walk = load barbell with your BW and walk 400m with the bar on your back.

195#
5:47

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: 25 June 2014 01:39 PM   [ Ignore ]   [ # 18 ]
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WEDNESDAY 140618

Pack
3 rounds for time of:
25 sit-ups (Did 15 GHD Sit-ups each round)
115-lb. clean and jerks, 5 reps

3:35,4:07,4:56 total 12:39

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Posted: 25 June 2014 02:25 PM   [ Ignore ]   [ # 19 ]
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Just did an HSPU ladder on Monday as a can’t-use-my-ankle WOD, so I’ll be doing this one down the road. Instead, I shifted back to a WOD I hadn’t worked in from last month:

140529 - SDHP + HSPU
Warmup: Deadhang pull-up work (4+2) then 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, elevated beginner pull-ups, and squats.

WOD: 3 rounds for time of 25x 45# SDHP + 20x HSPU progressions with feet hooked on bar at shoulder level.

My time was 6:13. All SDHP were done unbroken, with a deliberate pace. HSPU were unbroken in round one, then 10-10 in round two, then 10-5-5 in round three.

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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: 25 June 2014 03:01 PM   [ Ignore ]   [ # 20 ]
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91 Degrees
45% Humidity

Warm Up:
3 Rounds:
Samson Stretch
10 OH Squats
15 Sit-ups
(Pull-ups were NOT happening)
10 Push-ups

Back Squats:
3 Reps, 45 lbs
3 Reps, 135 lbs
1 Rep, 185 lbs

140625
Body Weight: 185 lbs
Body Weight Back Squat Ladder (185 lbs):
7 Rounds
5 Minutes Rest
3/4 Body Weight Push Press Ladder (135 lbs):
4 Rounds, 1 Rep (PRs: 2RM, 3RM, 4RM)
5 Minutes Rest
1 1/2 Body Weight Deadlift Ladder (275 lbs):
3 Rounds, 2 Reps (PRs: 2RM, 3RM)

Finally got to this today.  I thought it was going to go much the opposite.  Figured deadlifts would’ve been the best, but not so much.  Definitely could’ve done better than this with a belt on deadlifts and bumper plates on Push Press.  Was feeling weird things in the lower abdominals on deadlifts and I definitely would’ve kept going on Push Press if I could’ve ditched the weights.  Perhaps I was a little too cautious, but I’d rather limp out there to train tomorrow with just sore muscles.  Happy with some PRs though and definitely my most solid performance on Back Squats. 

I really hope tomorrow’s workout calls for nothing but Pinky Finger curls because the rest of my body is shot. 

Great job to all of you today!

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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: 25 June 2014 03:06 PM   [ Ignore ]   [ # 21 ]
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am
wu
1 pood kb swings, cleans, snatches

deadlift
135*6/185*5/205*3/235*2
265*3/275*3/285*3
260*8

pm
wu
500m row in 1:47, cfwu*1, droms

wod

SUNDAY 140622

Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Post rounds completed to comments.

pack
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

rounds
10

sucks. a lot. big breaks between exercises, unbroken thrusters, unbroken cleans, sdhp broken 5-5, 6-4, or 7-3

$o
500m row cruising in 2:15

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M/47/5’10”/160

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Posted: 25 June 2014 03:55 PM   [ Ignore ]   [ # 22 ]
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Rx
11 Min Squats
7 Min PP
7 Min DL

These main site workouts will knock you on your butt.  It was much harder than I expected.

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

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Posted: 25 June 2014 04:01 PM   [ Ignore ]   [ # 23 ]
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TM79 - 25 June 2014 03:01 PM

91 Degrees
45% Humidity

Warm Up:
3 Rounds:
Samson Stretch
10 OH Squats
15 Sit-ups
(Pull-ups were NOT happening)
10 Push-ups

Back Squats:
3 Reps, 45 lbs
3 Reps, 135 lbs
1 Rep, 185 lbs

140625
Body Weight: 185 lbs
Body Weight Back Squat Ladder (185 lbs):
7 Rounds
5 Minutes Rest
3/4 Body Weight Push Press Ladder (135 lbs):
4 Rounds, 1 Rep (PRs: 2RM, 3RM, 4RM)
5 Minutes Rest
1 1/2 Body Weight Deadlift Ladder (275 lbs):
3 Rounds, 2 Reps (PRs: 2RM, 3RM)

Finally got to this today.  I thought it was going to go much the opposite.  Figured deadlifts would’ve been the best, but not so much.  Definitely could’ve done better than this with a belt on deadlifts and bumper plates on Push Press.  Was feeling weird things in the lower abdominals on deadlifts and I definitely would’ve kept going on Push Press if I could’ve ditched the weights.  Perhaps I was a little too cautious, but I’d rather limp out there to train tomorrow with just sore muscles.  Happy with some PRs though and definitely my most solid performance on Back Squats. 

I really hope tomorrow’s workout calls for nothing but Pinky Finger curls because the rest of my body is shot. 

Great job to all of you today!

Great job on the PR’s. I may try to work today’s WOD in soon looks fun.

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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: 25 June 2014 04:27 PM   [ Ignore ]   [ # 24 ]
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jennmedic - 25 June 2014 04:01 PM
TM79 - 25 June 2014 03:01 PM

91 Degrees
45% Humidity

Warm Up:
3 Rounds:
Samson Stretch
10 OH Squats
15 Sit-ups
(Pull-ups were NOT happening)
10 Push-ups

Back Squats:
3 Reps, 45 lbs
3 Reps, 135 lbs
1 Rep, 185 lbs

140625
Body Weight: 185 lbs
Body Weight Back Squat Ladder (185 lbs):
7 Rounds
5 Minutes Rest
3/4 Body Weight Push Press Ladder (135 lbs):
4 Rounds, 1 Rep (PRs: 2RM, 3RM, 4RM)
5 Minutes Rest
1 1/2 Body Weight Deadlift Ladder (275 lbs):
3 Rounds, 2 Reps (PRs: 2RM, 3RM)

Finally got to this today.  I thought it was going to go much the opposite.  Figured deadlifts would’ve been the best, but not so much.  Definitely could’ve done better than this with a belt on deadlifts and bumper plates on Push Press.  Was feeling weird things in the lower abdominals on deadlifts and I definitely would’ve kept going on Push Press if I could’ve ditched the weights.  Perhaps I was a little too cautious, but I’d rather limp out there to train tomorrow with just sore muscles.  Happy with some PRs though and definitely my most solid performance on Back Squats. 

I really hope tomorrow’s workout calls for nothing but Pinky Finger curls because the rest of my body is shot. 

Great job to all of you today!

Great job on the PR’s. I may try to work today’s WOD in soon looks fun.

Thanks so much.  Great job on your workout as well.  I actually thought about you when I was doing this one.  I thought, “this sounds like a great warm up for jennmedic.”  LOL

 Signature 

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: 25 June 2014 04:54 PM   [ Ignore ]   [ # 25 ]
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TM79 - 25 June 2014 04:27 PM
jennmedic - 25 June 2014 04:01 PM
TM79 - 25 June 2014 03:01 PM

91 Degrees
45% Humidity

Warm Up:
3 Rounds:
Samson Stretch
10 OH Squats
15 Sit-ups
(Pull-ups were NOT happening)
10 Push-ups

Back Squats:
3 Reps, 45 lbs
3 Reps, 135 lbs
1 Rep, 185 lbs

140625
Body Weight: 185 lbs
Body Weight Back Squat Ladder (185 lbs):
7 Rounds
5 Minutes Rest
3/4 Body Weight Push Press Ladder (135 lbs):
4 Rounds, 1 Rep (PRs: 2RM, 3RM, 4RM)
5 Minutes Rest
1 1/2 Body Weight Deadlift Ladder (275 lbs):
3 Rounds, 2 Reps (PRs: 2RM, 3RM)

Finally got to this today.  I thought it was going to go much the opposite.  Figured deadlifts would’ve been the best, but not so much.  Definitely could’ve done better than this with a belt on deadlifts and bumper plates on Push Press.  Was feeling weird things in the lower abdominals on deadlifts and I definitely would’ve kept going on Push Press if I could’ve ditched the weights.  Perhaps I was a little too cautious, but I’d rather limp out there to train tomorrow with just sore muscles.  Happy with some PRs though and definitely my most solid performance on Back Squats. 

I really hope tomorrow’s workout calls for nothing but Pinky Finger curls because the rest of my body is shot. 

Great job to all of you today!

Great job on the PR’s. I may try to work today’s WOD in soon looks fun.

Thanks so much.  Great job on your workout as well.  I actually thought about you when I was doing this one.  I thought, “this sounds like a great warm up for jennmedic.”  LOL

LOL!!!! Thanks I have to do it now. Again great work not every day you can hit multiple PR’s.

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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: 25 June 2014 05:06 PM   [ Ignore ]   [ # 26 ]
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WU
100 rounds of Shotgun Qualoads (preparing for event)
Standard CFWU

Back-squat ladder - Bar Only - 10 minutes
Push-press ladder - 25#DBS - 9 minutes
Deadlift ladder - 25# DBS - 10 minutes

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Posted: 25 June 2014 05:39 PM   [ Ignore ]   [ # 27 ]
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Just trying to re-start, so I took GD’s advice.
45 pound back-squat ladder
Rest 5 minutes
45 pound push-press ladder
Rest 5 minutes
45 pound deadlift ladder.
10 minutes on each ladder

I felt I should have gone heavier ( I’m a big guy), but….
I’m realizing that GD was right, I will feel it tomorrow.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 25 June 2014 05:42 PM   [ Ignore ]   [ # 28 ]
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jennmedic - 25 June 2014 12:13 PM

Warm Up

Strength:
1) Pause front squat - In 12 minutes, work up to a max for the day.
3 second pause in the hole:  135-185-195-205-215-225-235-245

2) 16 minutes - EMOM, perform:
-Odd minute = 1x bear complex (7 movements) 135#
-Even minute = tire drag 30m. Tire weight 163#

3) 1x max rep unbroken chest to bar pull ups
    22 C2B

WOD: Complete the following for time:
-Bike 1600 m
-20x hang squat snatch (95#)
-bike 1600 m

10:07:00

Core:
1) For time: 400m farmers walk (Body weight)
*Farmers walk = load barbell with your BW and walk 400m with the bar on your back.

195#
5:47

Done.

Farmers walk with 195 lbs barbell. What couldn’t handle 200 lbs. you whimp LOL  Well done Wes wink Did you wrap a towel around bar or have a pad for that distance.?  Sounds like you and fire crew should get together and practice fireman carry with each other. Maybe get a 300 lbs person to drag. I’m sure you guys deal with Obese victims a lot .I can’t imagine a dragging a unconscious person in full gear in a fully involved Environment with zero visibility.You Guys are Awesome! 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: 25 June 2014 05:43 PM   [ Ignore ]   [ # 29 ]
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TM79 - 25 June 2014 03:01 PM

91 Degrees
45% Humidity

Warm Up:
3 Rounds:
Samson Stretch
10 OH Squats
15 Sit-ups
(Pull-ups were NOT happening)
10 Push-ups

Back Squats:
3 Reps, 45 lbs
3 Reps, 135 lbs
1 Rep, 185 lbs

140625
Body Weight: 185 lbs
Body Weight Back Squat Ladder (185 lbs):
7 Rounds
5 Minutes Rest
3/4 Body Weight Push Press Ladder (135 lbs):
4 Rounds, 1 Rep (PRs: 2RM, 3RM, 4RM)
5 Minutes Rest
1 1/2 Body Weight Deadlift Ladder (275 lbs):
3 Rounds, 2 Reps (PRs: 2RM, 3RM)

Finally got to this today.  I thought it was going to go much the opposite.  Figured deadlifts would’ve been the best, but not so much.  Definitely could’ve done better than this with a belt on deadlifts and bumper plates on Push Press.  Was feeling weird things in the lower abdominals on deadlifts and I definitely would’ve kept going on Push Press if I could’ve ditched the weights.  Perhaps I was a little too cautious, but I’d rather limp out there to train tomorrow with just sore muscles.  Happy with some PRs though and definitely my most solid performance on Back Squats. 

I really hope tomorrow’s workout calls for nothing but Pinky Finger curls because the rest of my body is shot. 

Great job to all of you today!

Great work Trent wink Being I’m so heavy I could never touch you guys numbers as Rxd. thats 272 squat 198 push press and 405 Deadlift to copy you.Guess I need to lose some tonnage LOL take care Brother

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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: 25 June 2014 06:16 PM   [ Ignore ]   [ # 30 ]
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WOD:
A person at the puppy level might do this at
40 pound back-squat ladder
Rest 2-3 minutes
30 pound push-press ladder
Rest 2-3 minutes
40 pound deadlift ladder

Result: 10th round of each, all sets unbroken.

When I was going through the process on this one, I felt like I should have upped the weight. Maybe I should have. But I will say that I felt a little bit sore after getting back home from the gym and other routine daily activities. I want to try this WOD again with 60-40-60 pounds on the weights instead and see how that goes.

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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