2 of 2
2
Tuesday, July 1st, 2014 - Rest Day
Posted: 01 July 2014 12:08 PM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4647
Joined  2007-11-13

warm up
MOBs

Lifts
cDL
[7@135;5@185;3@235;1@285 warm up]
Attempt 6-3-1reps @305; done (90sec rest b/w sets)
Debrief- No issues.

FS
[3@95;3@135;3@165;3@185;3@205 warm up]
Attempt 3reps@215; done
Debrief- ALL BELTED.  215 was better than 205…  Will ratchet back load for FS and use the multi-rep protocol from cDL to work on issues that arise with excessive depth.

7min rest, then…

WOD (from BrandX 7/1/2014)
25 box jumps, 24in
50 mountain climbers
25 t2b
50 mountain climbers
25 box jumps, 24in
TOTAL TIME=6:31 (1:14/0:55/1:36/2:15/1:28)

Jumps were unbroken, all with step down.
Climbers were 50 and 30,20 (holy moly!)
T2b were 15,5,5 ?!
Climbers are brutally taxing!  Nearly missed the first box jump on that last set…

 Signature 

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

Profile
 
 
Posted: 01 July 2014 02:46 PM   [ Ignore ]   [ # 17 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  264
Joined  2013-09-14
TM79 - 01 July 2014 09:08 AM
eagr - 01 July 2014 06:39 AM

Run: Repeat :90s on, :60s off, until form/pace deteriorates

wu: 2 k
12 reps at 6:37 min/mile pace

As Many Rounds As Possible in 15:00
10 Thrusters (75 lbs)
10 Pull Ups

5 rounds + 10 thrusters + 3 pull ups

Nice job!  That’s a great pace on the running!

THX MAN… IT WAS HARD ... INTERVAL RUNNING ITS CHALLENGING BUT FUN

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 01 July 2014 04:27 PM   [ Ignore ]   [ # 18 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  292
Joined  2012-12-23

WOD:
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Result:
Muscle snatch 40, 60, 70, 80, 90#
Power snatch 60, 70, 80, 90, 80
Snatch 70, 80, 80, 90F, x

Ran out of arms trying to get 90 and didn’t feel the need to do another set at 80

Cash-out:
25min on stationary bike

 Signature 

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!

Profile
 
 
Posted: 01 July 2014 05:23 PM   [ Ignore ]   [ # 19 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  328
Joined  2013-03-11

Dynamic warm-up - 3 movements

Main set:
3×3 broad jumps
3 min rest.

6×3 dumbbell deadlift (60 lb dumbbells-70-80-80-80-80)
6×5 HSPU
6×3 mobility
3 min rest.

8x3 1-leg hip thrust,
Walkout to army crawl 40’ ?? Not sure what that was
80’ 50 lb dumbbell farmer’s carry

Finisher Circuit: Man Maker Ladder

20 reps @10 lbs
15 reps@15 lbs
10@20 lbs
5@ 25 lbs

Notes: Lost 5 lbs while on vacation. Did WOD in afternoon after minimum food all day and a physical morning.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 01 July 2014 07:00 PM   [ Ignore ]   [ # 20 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
MNtiger73 - 01 July 2014 04:27 PM

WOD:
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Result:
Muscle snatch 40, 60, 70, 80, 90#
Power snatch 60, 70, 80, 90, 80
Snatch 70, 80, 80, 90F, x

Ran out of arms trying to get 90 and didn’t feel the need to do another set at 80

Cash-out:
25min on stationary bike

Good numbers on the snatch. It is a tough movement.

 Signature 

“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

Profile
 
 
Posted: 01 July 2014 07:01 PM   [ Ignore ]   [ # 21 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  507
Joined  2013-10-05

140701 TUESDAY
semi-rest day
5k training day:
walk 5’; jog 2’; walk 5’; jog 2’; walk 5’

 Signature 

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.

Profile
 
 
Posted: 01 July 2014 07:03 PM   [ Ignore ]   [ # 22 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
TM79 - 01 July 2014 11:51 AM
jennmedic - 01 July 2014 10:45 AM

Warm Up

1) Clean ladder: EMOM - Perform 3x clean. Weight starts at 135# and increases 20# each round.
135-155-175-195f

2) Shoulder to overhead - Establish a 20 rep max.
95-100 100 was 20 rep PR

WOD: In 10 minutes, complete the following:
-Row 2000 m
-Max rep overhead squat (95#)
Row was 8:10
9 OHS

Conditioning:
1) rower: 10 rounds - 30 seconds max effort, 30 seconds rest
Average of 10 to 11 cal per round.

Tonight
Martial arts class.

When I grow up, I want to be able to do half of your workout.  LOL  Great job Wes!

Don’t ever grow up. I am actually trying to go backwards and get younger. The only problem is my body keeps fighting me. Thanks Trent have a good one.

 Signature 

“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

Profile
 
 
Posted: 01 July 2014 08:51 PM   [ Ignore ]   [ # 23 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  149
Joined  2013-06-13

Monday 140701 “Happy Canada Day!”

Run 3.0 mi. 24:20

Puppies. “Wyk”
4 rounds for time:
  95 lbs. front squats, 5 reps
  15-foot rope climbs, 1 ascents (sub’d 15 pull-up)
  Run 400 meters with a 10 lbs medicine ball

Time 27:35 min.

Can do the squats, can do the run, still struggle with the pull-ups and my time suffers because of it. But, I finished !

 Signature 

June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

Profile
 
 
Posted: 01 July 2014 11:15 PM   [ Ignore ]   [ # 24 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  735
Joined  2009-06-02

Tuesday
4 mile run @ 100F
35’37 @8’35 pace

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

Profile
 
 
Posted: 02 July 2014 09:57 AM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  809
Joined  2012-07-04

Recon Ron, 5 pull-ups: 3-2

 Signature 

M 31/1.79 m/72 kg

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

Profile
 
 
Posted: 02 July 2014 12:59 PM   [ Ignore ]   [ # 26 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  348
Joined  2009-07-24

Tuesday July 1 2014
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

BS 135# !0 min
PP 90#  9 min
DL 180#  6 min

CFWU

Profile
 
 
Posted: 02 July 2014 02:37 PM   [ Ignore ]   [ # 27 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  398
Joined  2009-09-10

Thrusters, HPC, SDHP

Bench press
5x5, 125#
Failed last rep

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

4 rounds, 5:42
went too heavy w/ 45#; SDHP were too much

 Signature 

M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

Profile
 
 
Posted: 03 July 2014 05:07 AM   [ Ignore ]   [ # 28 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  223
Joined  2010-01-06

Tuesday 2014-07-01
Ladders - Back squat, Push-press, Deadlift from Wednesday, June 25th, 2014

WU:
5 min bicycle to gym
BUWU PVC
Skill Transfer Exercises, PVC
10 x Back Squats, PVC
10 x Push Press, PVC
10 x Dead Lifts, PVC
10 x Back Squats, 20 kg
10 x Push Press, 20 kg
10 x Dead Lifts, 20 kg
5 x Back Squats, 30 kg
5 x Push Press, 30 kg
5 x Dead Lifts, 30 kg
3 x Back Squats, 50 kg
3 x Dead Lifts, 50 kg

WOD:
Pack
3/4 Body-weight back-squat ladder -> 60 kg
Rest 5 minutes
1/2 Body-weight push-press ladder -> 40 kg
Rest 5 minutes
Body-weight deadlift ladder -> 80 kg
Result:
Back Squats: 11 Rounds
Push Press: 8 Rounds
Deadlift: 10 Rounds

$Out:
8 min hip mob (couch stretch)

Comments:
Garddawg said “this looks really fun”. I am nnot sure that I agree. Have been so terribly sore after those Back Squats that I can’t believe it. I guess I gave it a bit to much.

 Signature 

CFDOB 2009-12-20
M/46/184cm/80kg

Keep your face to the sun!

(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

Profile
 
 
Posted: 03 July 2014 08:26 PM   [ Ignore ]   [ # 29 ]
Mutt
RankRankRank
Total Posts:  32
Joined  2012-11-14

Wed June 25th
140614
3 RFT
25 med ball cleans #20
800m run

28:17

I know the run could have been faster, my gym has a 20 yard turf strip for sled work and 22 down and backs is close to 800 meters, alot of turning around so I know if I could have just straight run would have been faster but a good workout.

 Signature 

“If I’m not back in 5 minutes, just wait longer.”  -Jim Carrey/ Ace Ventura
M/29/6’0/187

Profile
 
 
   
2 of 2
2