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Thursday, July 10th, 2014 - Chipper
Posted: 10 July 2014 07:26 AM   [ Ignore ]   [ # 16 ]
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OPG57 - 10 July 2014 07:11 AM

Morning all, Nice day here. The wife decided to go with 50 lbs. sled pull, she wasn’t feeling energetic today so she stopped at 2/3 of a mile. in 22:10
I decided to play with snatch movements this morning
5 min. Elliptical warm up
Burgener warm up snatch grip.
dislocates.
hang snatch
88 x 2
88 x 2
88 x 2
110 x 2
110 x 2
121 x 2
121 x 2
132 x 2
snatch grip high pulls
176 x 3
198 x 3   stopped hear because of slight tug sensation in left Brachi. Better safe than sorry
Deficit clean pulls
220 x 3
253 x 3
Have a great day all

Nice work to each of you today!  wink

 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: 10 July 2014 07:34 AM   [ Ignore ]   [ # 17 ]
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Is there, or would it be possible to create one feed that has the scaled wods? this way I don’t have to search through separate threads for each day. Not saying the way this forum is setup is bad or anything. There is plenty of great info and help to go back to when you don’t know something. Its just sometimes theres a lot information, when all I’m looking for is the scaled workouts.

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Posted: 10 July 2014 08:10 AM   [ Ignore ]   [ # 18 ]
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sbburris - 10 July 2014 07:11 AM
OPG57 - 10 July 2014 04:34 AM
NCPaddleSurfer - 10 July 2014 03:06 AM

Guys I am still pretty new to this. On the dip exercise, could you do “Supported Dips”. Like between 2 chairs until you could do all the reps? In other words do as many non supported dips as possible, then for the rest of the reps, support the remainder of the dips with your legs? Or should I just do push ups instead?  Im working from a home gym so I do not have access to a parallel bar. I do have some rings that hang from my pull up bar.  Would it be a good idea to use the rings to do the dips? Thanks for the help. Sorry for all the questions.

Questions are good, Gard Dawg and Metric don’t issue warnings unless there is a potential for harm to the Lifter.Muscle ups are one of those things as a big guy I avoid doing , I prefer to do regular dips myself, I also avoid kipping motions because of my size. Smaller folks don’t seem to have problems with them, I find they place unwelcome potentially damaging stressloads on my shoulder joints personally.Be honest with yourself on your personal fitness level. If you think your at a certain level, Go conservative and do the level below it since you are so new . You can always repeat it later and upgrade next time. As far as unsupported reps go, Do what you can can with perfect slow deliberate form. Ignore time elements and focus on form above all else. If it takes you 5-10 minutes breaking up the set to 1-2 reps using perfect form than do it.your body will be learning the form properly.If your dip element is weak go with the push ups as recommended Good luck to you.

When I was starting out with dips, my preference was to use a table, chair, plyo box, or bench—back up to it and place your palms on the object, elbows facing backwards and do “dips” that way.  You can vary the assistance based on what you do with your legs.  If you need a lot of help, you can basically bend your legs at a right angle and keep your feet flat on the ground.  If you want to make it tougher, you can straighten your legs and just use your heels for support.  If you want to make it even tougher, you can just use one heel and keep the other leg off the ground.

If you’re new, I don’t recommend using rings at all, even with a band.  Just my opinion, though.

Good input David

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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: 10 July 2014 08:17 AM   [ Ignore ]   [ # 19 ]
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Thursday 140710   5:00 am start   86 F   50%  humidity = swampy  

wu:  3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc (slowly), 15 Ab-mat sit-ups, 15 good-mornings w/45 pounds (no pull-ups or dips) . Taking it easy

SWOD: 
Strict Press;  45 x 10,  75 x 5,  85 x 5, 95 x 5   working on keeping back straight - not leaning back.
High rep   ;  75 x 12                           started too much lean back at 12 rep so stopped there.

WOD: 
Not Filthy Fifty
Puppies:
For time:
20 pull-ups
20 push-ups
20 sit-ups
20 back extensions -  sub Supermen
20 wall-ball shots, 8-12-lb. ball - 15 pound ball (only one I have)
20 box jumps, 12-15”  - 20 inch box (smallest I have)
Time =  7:38

Well, I took 10 days off to heal from last weeks back injury.  The pain is all gone now.  So I decided to take it easy. My back felt fine the whole time. 
As far as the WOD,  I had to break the pull-ups and push ups,  the wall balls were almost unbroken (dropped ball on 19th rep- darn), the rest was unbroken. 
Didn’t crush it by any means but I’m OK with that.  I got the heart rate up during the wall balls and box jumps.

On a dietary note.  My wife has recently been working on her fitness too. She mostly does cardio (treadmill or Airdyne bike).  She has started us on a mostly Paleo diet for a week or so. I have been glad to see her enthusiasm for this and I even showed her some recipies on CF journal and Marksdailyapple.com Great stuff. 

Have a great day everyone!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 10 July 2014 08:31 AM   [ Ignore ]   [ # 20 ]
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David J H - 10 July 2014 08:17 AM

Thursday 140710   5:00 am start   86 F   50%  humidity = swampy  

wu:  3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc (slowly), 15 Ab-mat sit-ups, 15 good-mornings w/45 pounds (no pull-ups or dips) . Taking it easy

SWOD: 
Strict Press;  45 x 10,  75 x 5,  85 x 5, 95 x 5   working on keeping back straight - not leaning back.
High rep   ;  75 x 12                           started too much lean back at 12 rep so stopped there.

WOD: 
Not Filthy Fifty
Puppies:
For time:
20 pull-ups
20 push-ups
20 sit-ups
20 back extensions -  sub Supermen
20 wall-ball shots, 8-12-lb. ball - 15 pound ball (only one I have)
20 box jumps, 12-15”  - 20 inch box (smallest I have)
Time =  7:38

Well, I took 10 days off to heal from last weeks back injury.  The pain is all gone now.  So I decided to take it easy. My back felt fine the whole time. 
As far as the WOD,  I had to break the pull-ups and push ups,  the wall balls were almost unbroken (dropped ball on 19th rep- darn), the rest was unbroken. 
Didn’t crush it by any means but I’m OK with that.  I got the heart rate up during the wall balls and box jumps.

On a dietary note.  My wife has recently been working on her fitness too. She mostly does cardio (treadmill or Airdyne bike).  She has started us on a mostly Paleo diet for a week or so. I have been glad to see her enthusiasm for this and I even showed her some recipies on CF journal and Marksdailyapple.com Great stuff. 

Have a great day everyone!

Great to see you back David, Glad you took the time off to let that body take care of repair issues. God knows what he’s doing designing living organisms that are designed to last over a 100 years if cared for properly. wink Glad to hear about the Dietary changes. Since your using marks daily apple like I do. Try the aromatic Chicken. Do it in a charcoal grill, It turns out fantastic! Lea Ann and Logan want it every time I make Chicken now. Make sure to use big Chicken for your small army grin Good workout today Papa Bear. Well done. 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: 10 July 2014 08:36 AM   [ Ignore ]   [ # 21 ]
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TM79 - 10 July 2014 07:26 AM
OPG57 - 10 July 2014 07:11 AM

Morning all, Nice day here. The wife decided to go with 50 lbs. sled pull, she wasn’t feeling energetic today so she stopped at 2/3 of a mile. in 22:10
I decided to play with snatch movements this morning
5 min. Elliptical warm up
Burgener warm up snatch grip.
dislocates.
hang snatch
88 x 2
88 x 2
88 x 2
110 x 2
110 x 2
121 x 2
121 x 2
132 x 2
snatch grip high pulls
176 x 3
198 x 3   stopped hear because of slight tug sensation in left Brachi. Better safe than sorry
Deficit clean pulls
220 x 3
253 x 3
Have a great day all

Nice work to each of you today!  wink

Thanks Trent

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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: 10 July 2014 08:41 AM   [ Ignore ]   [ # 22 ]
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84 Degrees
70% Humidity

Warm Up:
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 Back Squats to 12” Box, 45 lb Barbell

140710
For Time:
50 Hammer Grip Pull-ups with Knees to Elbows on Each Rep 4:24 (Started with 10.  Mostly sets of 5 after that)
100 Meter Walking Lunges 3:31
50 Dips 3:49
100 Meter Walking Lunges 2:51
30 Pull-ups, 30 Dips (6 Rounds: 5 Pull-ups, 5 Dips)  3:10
17:45

Comments:  Wasn’t feeling this one today, but am pleased with the time.  Got the mobility/stretching in before the walking lunges.  Back Box Squats felt pretty good.  Tried to focus on keeping legs wide and toes pointed slightly out, and also tried to maintain a vertical torso for the most part (looking straight ahead, etc.)  I could really feel it in my hips.

Great job to all of you today!

 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: 10 July 2014 08:42 AM   [ Ignore ]   [ # 23 ]
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David J H - 10 July 2014 08:17 AM

Thursday 140710   5:00 am start   86 F   50%  humidity = swampy  

wu:  3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc (slowly), 15 Ab-mat sit-ups, 15 good-mornings w/45 pounds (no pull-ups or dips) . Taking it easy

SWOD: 
Strict Press;  45 x 10,  75 x 5,  85 x 5, 95 x 5   working on keeping back straight - not leaning back.
High rep   ;  75 x 12                           started too much lean back at 12 rep so stopped there.

WOD: 
Not Filthy Fifty
Puppies:
For time:
20 pull-ups
20 push-ups
20 sit-ups
20 back extensions -  sub Supermen
20 wall-ball shots, 8-12-lb. ball - 15 pound ball (only one I have)
20 box jumps, 12-15”  - 20 inch box (smallest I have)
Time =  7:38

Well, I took 10 days off to heal from last weeks back injury.  The pain is all gone now.  So I decided to take it easy. My back felt fine the whole time. 
As far as the WOD,  I had to break the pull-ups and push ups,  the wall balls were almost unbroken (dropped ball on 19th rep- darn), the rest was unbroken. 
Didn’t crush it by any means but I’m OK with that.  I got the heart rate up during the wall balls and box jumps.

On a dietary note.  My wife has recently been working on her fitness too. She mostly does cardio (treadmill or Airdyne bike).  She has started us on a mostly Paleo diet for a week or so. I have been glad to see her enthusiasm for this and I even showed her some recipies on CF journal and Marksdailyapple.com Great stuff. 

Have a great day everyone!

Great job on the workout!  Glad to see you back and glad that your back is feeling better.  wink

 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: 10 July 2014 09:12 AM   [ Ignore ]   [ # 24 ]
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OPG57 - 10 July 2014 07:11 AM

Morning all, Nice day here. The wife decided to go with 50 lbs. sled pull, she wasn’t feeling energetic today so she stopped at 2/3 of a mile. in 22:10
I decided to play with snatch movements this morning
5 min. Elliptical warm up
Burgener warm up snatch grip.
dislocates.
hang snatch
88 x 2
88 x 2
88 x 2
110 x 2
110 x 2
121 x 2
121 x 2
132 x 2
snatch grip high pulls
176 x 3
198 x 3   stopped hear because of slight tug sensation in left Brachi. Better safe than sorry
Deficit clean pulls
220 x 3
253 x 3
Have a great day all

Lookin good guys. Snatch grip high pulls looks like something I need to add.

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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
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188
CF DOB 2010

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Posted: 10 July 2014 09:17 AM   [ Ignore ]   [ # 25 ]
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TM79 - 10 July 2014 08:41 AM

84 Degrees
70% Humidity

Warm Up:
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 Back Squats to 12” Box, 45 lb Barbell

140710
For Time:
50 Hammer Grip Pull-ups with Knees to Elbows on Each Rep 4:24 (Started with 10.  Mostly sets of 5 after that)
100 Meter Walking Lunges 3:31
50 Dips 3:49
100 Meter Walking Lunges 2:51
30 Pull-ups, 30 Dips (6 Rounds: 5 Pull-ups, 5 Dips)  3:10
17:45

Comments:  Wasn’t feeling this one today, but am pleased with the time.  Got the mobility/stretching in before the walking lunges.  Back Box Squats felt pretty good.  Tried to focus on keeping legs wide and toes pointed slightly out, and also tried to maintain a vertical torso for the most part (looking straight ahead, etc.)  I could really feel it in my hips.

Great job to all of you today!

Good time. Way to push through even when your not feeling it. Very BEASTLY.

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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: 10 July 2014 09:31 AM   [ Ignore ]   [ # 26 ]
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OPG57 - 10 July 2014 08:31 AM
David J H - 10 July 2014 08:17 AM

Thursday 140710   5:00 am start   86 F   50%  humidity = swampy  

wu:  3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc (slowly), 15 Ab-mat sit-ups, 15 good-mornings w/45 pounds (no pull-ups or dips) . Taking it easy

SWOD: 
Strict Press;  45 x 10,  75 x 5,  85 x 5, 95 x 5   working on keeping back straight - not leaning back.
High rep   ;  75 x 12                           started too much lean back at 12 rep so stopped there.

WOD: 
Not Filthy Fifty
Puppies:
For time:
20 pull-ups
20 push-ups
20 sit-ups
20 back extensions -  sub Supermen
20 wall-ball shots, 8-12-lb. ball - 15 pound ball (only one I have)
20 box jumps, 12-15”  - 20 inch box (smallest I have)
Time =  7:38

Well, I took 10 days off to heal from last weeks back injury.  The pain is all gone now.  So I decided to take it easy. My back felt fine the whole time. 
As far as the WOD,  I had to break the pull-ups and push ups,  the wall balls were almost unbroken (dropped ball on 19th rep- darn), the rest was unbroken. 
Didn’t crush it by any means but I’m OK with that.  I got the heart rate up during the wall balls and box jumps.

On a dietary note.  My wife has recently been working on her fitness too. She mostly does cardio (treadmill or Airdyne bike).  She has started us on a mostly Paleo diet for a week or so. I have been glad to see her enthusiasm for this and I even showed her some recipies on CF journal and Marksdailyapple.com Great stuff. 

Have a great day everyone!

Great to see you back David, Glad you took the time off to let that body take care of repair issues. God knows what he’s doing designing living organisms that are designed to last over a 100 years if cared for properly. wink Glad to hear about the Dietary changes. Since your using marks daily apple like I do. Try the aromatic Chicken. Do it in a charcoal grill, It turns out fantastic! Lea Ann and Logan want it every time I make Chicken now. Make sure to use big Chicken for your small army grin Good workout today Papa Bear. Well done. wink

Thanks for your encouragement and the great advice!  wink
I do owe you a thanks for the marks daily apple web reference, I remembered you mentioned that aromatic chicken a few months back.  My wife read some of Mark’s fitness plan book so she wants me to read it too. 
Great job on the Snatch work too. 
grin

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 10 July 2014 09:34 AM   [ Ignore ]   [ # 27 ]
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TM79 - 10 July 2014 08:41 AM

84 Degrees
70% Humidity

Warm Up:
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 Back Squats to 12” Box, 45 lb Barbell

140710
For Time:
50 Hammer Grip Pull-ups with Knees to Elbows on Each Rep 4:24 (Started with 10.  Mostly sets of 5 after that)
100 Meter Walking Lunges 3:31
50 Dips 3:49
100 Meter Walking Lunges 2:51
30 Pull-ups, 30 Dips (6 Rounds: 5 Pull-ups, 5 Dips)  3:10
17:45

Comments:  Wasn’t feeling this one today, but am pleased with the time.  Got the mobility/stretching in before the walking lunges.  Back Box Squats felt pretty good.  Tried to focus on keeping legs wide and toes pointed slightly out, and also tried to maintain a vertical torso for the most part (looking straight ahead, etc.)  I could really feel it in my hips.

Great job to all of you today!

Good workout Trent. Glad to here your working box squat form. Be patient. Heres a short video of me doing overhead squat. Notice how I sit back into squat. That’s what I’m trying to get you to do on the form. http://vimeo.com/100431261. have a great day Trent

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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: 10 July 2014 09:41 AM   [ Ignore ]   [ # 28 ]
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4 mile round trip bike ride with 3 year old in tow to Schlitterbahn for a few hours yesterday! Supposes to do squats today but feeling a bit ragged out, shall postpone til tomorrow.

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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: 10 July 2014 09:41 AM   [ Ignore ]   [ # 29 ]
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David J H - 10 July 2014 09:31 AM
OPG57 - 10 July 2014 08:31 AM
David J H - 10 July 2014 08:17 AM

Thursday 140710   5:00 am start   86 F   50%  humidity = swampy  

wu:  3 rounds of;  Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc (slowly), 15 Ab-mat sit-ups, 15 good-mornings w/45 pounds (no pull-ups or dips) . Taking it easy

SWOD: 
Strict Press;  45 x 10,  75 x 5,  85 x 5, 95 x 5   working on keeping back straight - not leaning back.
High rep   ;  75 x 12                           started too much lean back at 12 rep so stopped there.

WOD: 
Not Filthy Fifty
Puppies:
For time:
20 pull-ups
20 push-ups
20 sit-ups
20 back extensions -  sub Supermen
20 wall-ball shots, 8-12-lb. ball - 15 pound ball (only one I have)
20 box jumps, 12-15”  - 20 inch box (smallest I have)
Time =  7:38

Well, I took 10 days off to heal from last weeks back injury.  The pain is all gone now.  So I decided to take it easy. My back felt fine the whole time. 
As far as the WOD,  I had to break the pull-ups and push ups,  the wall balls were almost unbroken (dropped ball on 19th rep- darn), the rest was unbroken. 
Didn’t crush it by any means but I’m OK with that.  I got the heart rate up during the wall balls and box jumps.

On a dietary note.  My wife has recently been working on her fitness too. She mostly does cardio (treadmill or Airdyne bike).  She has started us on a mostly Paleo diet for a week or so. I have been glad to see her enthusiasm for this and I even showed her some recipies on CF journal and Marksdailyapple.com Great stuff. 

Have a great day everyone!

Great to see you back David, Glad you took the time off to let that body take care of repair issues. God knows what he’s doing designing living organisms that are designed to last over a 100 years if cared for properly. wink Glad to hear about the Dietary changes. Since your using marks daily apple like I do. Try the aromatic Chicken. Do it in a charcoal grill, It turns out fantastic! Lea Ann and Logan want it every time I make Chicken now. Make sure to use big Chicken for your small army grin Good workout today Papa Bear. Well done. wink

Thanks for your encouragement and the great advice!  wink
I do owe you a thanks for the marks daily apple web reference, I remembered you mentioned that aromatic chicken a few months back.  My wife read some of Mark’s fitness plan book so she wants me to read it too. 
Great job on the Snatch work too. 
grin

Thanks David, Glad to hear you guys are getting into the Diet changes. very cool. glad you checked the site out. Seriously take a shot at that aromatic Chicken It is incredible! Take care my friend 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: 10 July 2014 09:43 AM   [ Ignore ]   [ # 30 ]
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dannyrod - 10 July 2014 09:41 AM

4 mile round trip bike ride with 3 year old in tow to Schlitterbahn for a few hours yesterday! Supposes to do squats today but feeling a bit ragged out, shall postpone til tomorrow.

Sounds like a good change up. I’m sure your little girl loved time with Daddy.Take care Danno 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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