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Monday, July 7th, 2014 - Clean variations
Posted: 07 July 2014 10:15 AM   [ Ignore ]   [ # 16 ]
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3 rounds of CFWU

Muscle cleans - 95-95-105-110-115
Power cleans - 95-100-100-100-95
cleans - 45-65-65-65-65

I primarily worked on form with this one. Felt myself burning out on the power cleans and form was getting bad. Didn’t have much left for the cleans, so I took a bunch of weight off and worked on my form. WOD’s like this definitely make me feel like a wimp!

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Posted: 07 July 2014 10:18 AM   [ Ignore ]   [ # 17 ]
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WEDNESDAY 140702

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet to comments.

7:29
5:03 6 GHD and 10 extensions.
10:08 eyeballed the height for the box jumps. Probably 18 inches. 15 pound ball.

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Posted: 07 July 2014 10:21 AM   [ Ignore ]   [ # 18 ]
Stray Dawg
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Scaled

21 X 135 Dead Life
15 X Body Weight Pull Ups
9 X 105 Front Squats

Only 2 Rounds! :(

Slowly getting back into it.  That’s what great about cross fit, is you get back in shape fast, can’t wait.  Now to get this Paleo thing in check, lol.

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M/5’6/160/27

Crossfit start:  20 Apr 09

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Posted: 07 July 2014 10:22 AM   [ Ignore ]   [ # 19 ]
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shaun959 - 07 July 2014 10:15 AM

3 rounds of CFWU

Muscle cleans - 95-95-105-110-115
Power cleans - 95-100-100-100-95
cleans - 45-65-65-65-65

I primarily worked on form with this one. Felt myself burning out on the power cleans and form was getting bad. Didn’t have much left for the cleans, so I took a bunch of weight off and worked on my form. WOD’s like this definitely make me feel like a wimp!

Nice job, and good call taking the weight off at the end!  Workouts like these are what make us stronger.  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.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 07 July 2014 10:46 AM   [ Ignore ]   [ # 20 ]
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5 am WOD with friends

Buy in-5 rope climbs
25 double unders
25 v-sit ups

Mobility
HIp distraction 2 min
bottom of squat 2 min
down dog 2 min
up dog 2 min

Deadlift
10 x 195
5 x 205
2 x 225
1 x 235
1 x 245
3 x 255

WOD
5 rounds for time
100 mountain climbers (25 x 4 rep climbs)
400 m run
185 lb deadlift x 10
115 lb squat clean x 5
100 m sprint
38:21

Cash out
chin ups-close grip
3-3-2-2-1-1

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 07 July 2014 12:01 PM   [ Ignore ]   [ # 21 ]
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140704

Bell

Pups plus:

3 rounds for time of:
155-lb. deadlifts, 21 reps
15 pull-ups
135-lb. front squats, 9 reps

Post time to comments.

11:00 flat

DLs unbroken first rd, 15-6, 14-7.  PUs broken 10-5, 5-5-5, 6-4-3-2, FSs unbroken, 6-3, 5-4.

Led off with presses:
85x5
105x5
125x5
115x5

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M 52/5’10”/180

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Posted: 07 July 2014 12:18 PM   [ Ignore ]   [ # 22 ]
Big Dawg
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WOD: As Rx’d
Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps

Result: All cleans 40, 50, 60, 70, 80

I was not feeling well going into this workout, so I had predetermined the loads. Turned out this was fairly close to what I was able to do on this day.

Cash-out: 5k for time - 9:58

Nap time…

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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: 07 July 2014 12:32 PM   [ Ignore ]   [ # 23 ]
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Monday 2014-07-07
Clean variations

WU:
4 min bicycle to gym
4 min jump rope
Burgener WU
Skill Transfer Exercises
5 x Muscle clean, 20 kg
5 x Power clean, 20 kg
5 x Clean, 20 kg
3 x Muscle clean, 30 kg
3 x Power clean, 30 kg
3 x Clean, 30 kg

WOD:
RX
5 x 1 Muscle Clean, 35-40-45-50-55 kg
5 x 3 Power Clean, 40-50-55-60-65 kg
5 x 5 Clean, 40-45-50-55-60 kg

$Out:
Some gymnastics core training in pull-up bar. Don’t know its name.

Comments:
Never done Muscle clean before so I am quite pleased with them and Power clean. The major issue with my full cleans was getting out of the hole on the last two sets. The last rep doesn’t really count as I let go of the bar and took about ten seconds rest before it. I guess I need to do some more front squats.

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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)

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Posted: 07 July 2014 12:48 PM   [ Ignore ]   [ # 24 ]
Top Dawg
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Warm Up

Strength
1) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
115-115-115-120-120-120

2) Back squat - 10 sets x 3 reps @ 80% 1 RM
270x3. 10 sets

3) For time: 50x handstand push up
Forgot to start watch.

WOD: Complete the following for time:
-Row 1,500m
-150x wallball
13:00:22

Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (53#)

Cash Out
Mow and wash the vehicles.
Have a good one guys.

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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: 07 July 2014 01:36 PM   [ Ignore ]   [ # 25 ]
Top Dawg
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Deadlift
45 x 10
95 x 10
135 x 10
185 x 5
205 x 4
225 x 3
255 x 12

Max weighted pullups @ 35# x 3 (no bar, subbed rings)
6, 5, 5

6 x 100m sprints

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 07 July 2014 01:38 PM   [ Ignore ]   [ # 26 ]
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jennmedic - 07 July 2014 12:48 PM

Warm Up

Strength
1) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
115-115-115-120-120-120

2) Back squat - 10 sets x 3 reps @ 80% 1 RM
270x3. 10 sets

3) For time: 50x handstand push up
Forgot to start watch.

WOD: Complete the following for time:
-Row 1,500m
-150x wallball
13:00:22

Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (53#)

Cash Out
Mow and wash the vehicles.
Have a good one guys.

That looks like about a week’s worth of programming for me, Wes! Nice!

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 07 July 2014 01:44 PM   [ Ignore ]   [ # 27 ]
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jennmedic - 07 July 2014 12:48 PM

Warm Up

Strength
1) Touch and go snatch - 6 rounds, every 90 seconds, perform 5x TnG snatches. Choose a weight that is hard but doable and stick with it across the 6 sets.
115-115-115-120-120-120

2) Back squat - 10 sets x 3 reps @ 80% 1 RM
270x3. 10 sets

3) For time: 50x handstand push up
Forgot to start watch.

WOD: Complete the following for time:
-Row 1,500m
-150x wallball
13:00:22

Core:
1) 3 rounds, not timed:
-5x strict toes to bar with negative going down
-10x glute ham raises
-60 second farmers carry (53#)

Cash Out
Mow and wash the vehicles.
Have a good one guys.

Stout routine Wes 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: 07 July 2014 01:45 PM   [ Ignore ]   [ # 28 ]
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dannyrod - 07 July 2014 01:36 PM

Deadlift
45 x 10
95 x 10
135 x 10
185 x 5
205 x 4
225 x 3
255 x 12

Max weighted pullups @ 35# x 3 (no bar, subbed rings)
6, 5, 5

6 x 100m sprints

Good numbers Danny grin

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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: 07 July 2014 04:20 PM   [ Ignore ]   [ # 29 ]
Big Dawg
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125 burpees (broken into reps of 25 with 45-60 sec rest)
Run for 1 hour

Went outside for this run, bad idea, 104 with 30% humidity. After 40 min, I came back in. On the way back I began to walk because I felt like I was going to overheat. Got on treadmill at various inclines between 3.5 and 7.5%, switched between running and walking for the last 20 minutes.  sweating

My lower half is toast after yesterday’s workout.  worried

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 07 July 2014 04:23 PM   [ Ignore ]   [ # 30 ]
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Bell
RIP
Pack
3 rounds
21 deadlifts, 165#/115#
15 pull-ups
9 front squats, 165#/115#

19:08

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M/48/5’ 11”/220#

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