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Thursday, June 26th, 2014 - Row, GHD sit-ups, Pull-ups
Posted: 26 June 2014 09:54 AM   [ Ignore ]   [ # 16 ]
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jennmedic - 26 June 2014 09:26 AM

Warm Up

Strength
SDHP work up to 1 RM for the day.
95-115-135-155-165-175-180

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

Body Weight 195

BS 10 rounds +9 @ 195#
Push Press 8 rounds + 6 @ 145#
Dead Lift 6 rounds + 2 @ 290

Was spent when I hit DL.

Cash Out 1000m row

180 lbs.  SDHP!! Yikes ! my wrists would be screaming! Good numbers on WOD Wes!

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Posted: 26 June 2014 10:15 AM   [ Ignore ]   [ # 17 ]
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Recon Ron, 3 pull-ups

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Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 26 June 2014 10:31 AM   [ Ignore ]   [ # 18 ]
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SUNDAY 140622

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

11 rounds even

Compare to 131208:

10 rounds even

Nice work, @Magnus, @PRJA07, @JohnBlackStar, @AntDawg, and @TriggerT.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 26 June 2014 11:28 AM   [ Ignore ]   [ # 19 ]
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Run Repeat 1200m, 2:00 off until form/pace deteriorates

4 rounds at 7:29 (min/mil pace)

Pack
3 rounds for time of:
400 m running (don’t have a rower)
50 sit-ups
20 pull-ups

6:25:95;    6:57:63;      6:26:20         (total of 19:49:78)

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M/44/6ยด/185
CF since 08/01/2013

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Posted: 26 June 2014 11:41 AM   [ Ignore ]   [ # 20 ]
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warm up
MOBs

Lift
FS
[7@95;5@135;3@165;1@195 warm up]
Attempt 15x1rep@210; got 15x1 in 14:50
Debrief- 195 & 210 BELTED.  Felt some femur tick, tried staying back to correct.

17min REST, then…

WOD (SCALED/MODIFIED from BrandX 6/26/14)
“Diane”
9rds for time of:
5 Deadlift, 255#
5 Handstand push-up
6/26/2014=9x5reps@255=14:22 (0:52/1:14/1:40/1:43/1:46/1:45/1:50/1:50/1:42)

No breaks on DL.  HSPU were strict (5/5/4,1/then… 3,2/last 3,1,1).
Well off my times from 2009, ‘11, & ‘12@275.  Too much lollygagging during transitions?
R shoulder never seemed to get into the groove with the HSPUs.


Previous:
3/5/2014=10—>1 @225# 16:46 (1:57/2:28/2:27/2:11/2:08/2:05/1:25/0:52/0:47/0:25)
9/20/2012=7x 7reps (@275#)=11:09 (0:45/1:17/1:25/1:51/1:52/2:01/1:58)
2/22/2011=7x 7reps (@275#)=12:09 (0:54/1:29/1:42/1:50/2:01/2:09/2:04)
9/8/2009=9x 5reps DL@275: 12:42 (0:58/1:13/1:20/1:26/1:17/1:36/1:45/1:44/1:23)
5/17/2009=7x 7reps: 10:18 (1:00/1:14/1:28/1:21/1:39/1:44/1:52)
12/19/2008=9x 5reps: 7:53(0:31/0:40/0:46/0:52/0:55/1:02/1:03/1:03/1:01) FULL ROM HSPU
10/13/2008=10:08 (3:37/3:55/2:37) FULL ROM HSPU
5/8/2008=16:09 (6:01/6:10/3:13) FULL ROM HSPU
3/9/2008=16:44 (6:47/5:45/4:11) FULL ROM HSPU
1/14/2008= 13:33 (5:49/4:48/2:55) HSPU to 2inch pad
11/1/2007=12:54 (5:15/4:44/2:54) HSPU not full ROM
9/17/2007=13:55 (5:50/4:57/3:07) HSPU not full ROM
7/16/2007=14:43 (6:10/5:15/3:19) HSPU not full ROM
2/7/2006=14:32 (6:09/5:13/3:10) HSPU not full ROM

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

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Posted: 26 June 2014 12:05 PM   [ Ignore ]   [ # 21 ]
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Three rounds for time of:
  40-calorie row
  50 Sit-ups (AbMat, feet anchored)
  20 Pull-ups
Time = 22:12

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M/44/5’8”/150 lbs

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Posted: 26 June 2014 12:50 PM   [ Ignore ]   [ # 22 ]
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Hey guys I am pretty new at cross-fit and I had a question about today’s WOD. I could complete all of the prescribed exercises except the pull ups. I am still learning how to Kip, so I am struggling a bit. In a case like this should I just do all of the reps I can physically do for each round and move on? I guess my thinking is, eventually I will get strong enough to do all 30 reps in each round. I was able to complete 15 first round, 10 the second round and like 4 for the 3rd and 4th round. Am I way over thinking this? Thanks in advance for the help!
Scott

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Posted: 26 June 2014 02:30 PM   [ Ignore ]   [ # 23 ]
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NCPaddleSurfer - 26 June 2014 12:50 PM

Hey guys I am pretty new at cross-fit and I had a question about today’s WOD. I could complete all of the prescribed exercises except the pull ups. I am still learning how to Kip, so I am struggling a bit. In a case like this should I just do all of the reps I can physically do for each round and move on? I guess my thinking is, eventually I will get strong enough to do all 30 reps in each round. I was able to complete 15 first round, 10 the second round and like 4 for the 3rd and 4th round. Am I way over thinking this? Thanks in advance for the help!
Scott

Hi Scott (from a fellow NC surfer).  Good question, and one that I remember having when I first started this routine.  If you are ever able to do all thirty pull-ups in each round, my hat is off to you.  What you’re supposed to do is do as many as you can, then stop and rest, then do some more, then rest, and so on until you get to 30.  I scaled to the “Pack” today and I think that 10 was the highest number of pull-ups I got in one try.  Most of the time I was doing 5 or 4, like you were in the later rounds.  Hope this helps.

Trent

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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.


34/M/5’10”/185

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Posted: 26 June 2014 02:35 PM   [ Ignore ]   [ # 24 ]
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jennmedic - 26 June 2014 09:26 AM

Warm Up

Strength
SDHP work up to 1 RM for the day.
95-115-135-155-165-175-180

Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

Body Weight 195

BS 10 rounds +9 @ 195#
Push Press 8 rounds + 6 @ 145#
Dead Lift 6 rounds + 2 @ 290

Was spent when I hit DL.

Cash Out 1000m row

Great job Wes!  And thanks for not doing yesterday’s workout as a warm up.  I appreciate that.  LOL

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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.


34/M/5’10”/185

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Posted: 26 June 2014 02:38 PM   [ Ignore ]   [ # 25 ]
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100 shotgun qualoads
SCFWU

Puppies
3 rounds for time of:
40 SSHP
30 Sit-ups
15 pull-ups

12:38 and nearly puked…

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Posted: 26 June 2014 02:40 PM   [ Ignore ]   [ # 26 ]
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FRIDAY 140620


Descending Pull-ups

Self scaled.

1-20lbs
3 strict
5 kipping

5 rounds only. Pull-ups are not my strong suit. Varied the grip between sets.  Forgot to time it too….

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Posted: 26 June 2014 02:42 PM   [ Ignore ]   [ # 27 ]
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92 Degrees
37% Humidity

Warm Up:
Leg Stretches

140626 (Pack)
3RFT:
40 SDHPs
30 GHD(ish) Sit-ups
20 Pull-ups

16:47

No gas in the tank for this one.  Multiple breaks.  Didn’t really get that full extension on most of the GHDs, but I did finally rig up a way to do those safely in my garage, so that’s nice.  Looking forward to a day off tomorrow and may dial it back a bit for a while. 

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.


34/M/5’10”/185

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Posted: 26 June 2014 02:42 PM   [ Ignore ]   [ # 28 ]
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TM79 - 26 June 2014 02:42 PM

92 Degrees
37% Humidity

Warm Up:
Leg Stretches

140626 (Pack)
3RFT:
40 SDHPs
30 GHD(ish) Sit-ups
20 Pull-ups

16:47

No gas in the tank for this one.  Multiple breaks.  Didn’t really get that full extension on most of the GHDs, but I did finally rig up a way to do those safely in my garage, so that’s nice.  Looking forward to a day off tomorrow and may dial it back a bit for a while. 

Great job to all of you today!

Good job toughing it out Trent wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 26 June 2014 02:46 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 26 June 2014 02:42 PM
TM79 - 26 June 2014 02:42 PM

92 Degrees
37% Humidity

Warm Up:
Leg Stretches

140626 (Pack)
3RFT:
40 SDHPs
30 GHD(ish) Sit-ups
20 Pull-ups

16:47

No gas in the tank for this one.  Multiple breaks.  Didn’t really get that full extension on most of the GHDs, but I did finally rig up a way to do those safely in my garage, so that’s nice.  Looking forward to a day off tomorrow and may dial it back a bit for a while. 

Great job to all of you today!

Good job toughing it out Trent wink

Thanks Guy wink

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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.


34/M/5’10”/185

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Posted: 26 June 2014 03:05 PM   [ Ignore ]   [ # 30 ]
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Pack lite (heeding GD’s warning).

TUESDAY 140624

4 3 rounds for time of:
50 35 squats
40 25 back extensions
30 15 push-ups

6:13

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M/32/5’9”/159

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