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Friday, July 11th, 2014 - Triple D
Posted: 10 July 2014 04:56 PM   [ Ignore ]
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FRIDAY 140711

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders

Post rounds completed to comments.

The mainpage of CrossFit directs new people here for help getting started.
CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 10 July 2014 07:48 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs

as Rx

Women - 35

The Porch
Complete as many rounds as possible in 15 minutes of:
40-lb. dumbbell squat snatches, 5 reps, left arm
40-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders

Women - 30

Pack
Complete as many rounds as possible in 12 minutes of:
25-30-lb. dumbbell squat snatches, 5 reps, left arm
25-30-lb. dumbbell squat snatches, 5 reps, right arm
35 double-unders

Women - 15-20

Puppies
Complete as many rounds as possible in 10 minutes of:
5-10-lb. dumbbell snatches, 5 reps, left arm
5-10-lb. dumbbell snatches, 5 reps, right arm
20 double-unders or tuck jumps

So the dumbbell squat snatch is a tough move.  If you are not proficient with it I would either:
1. go very light
2. choose to scale to the power version
3. receive the weight in the power position and then set myself up and squat correctly

In this wod I would tell my athletes to crush the double unders and go slow and smooth, focusing on safety and efficiency on the DB snatches.

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All of life’s problems can be solved by heavy deadlifts.

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Posted: 11 July 2014 03:41 AM   [ Ignore ]   [ # 2 ]
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Morning all. Rest day. Have a great day all 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: 11 July 2014 05:19 AM   [ Ignore ]   [ # 3 ]
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OPG57 - 11 July 2014 03:41 AM

Morning all. Rest day. Have a great day all grin

Have a great day!

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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”/190

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Posted: 11 July 2014 05:41 AM   [ Ignore ]   [ # 4 ]
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TM79 - 11 July 2014 05:19 AM
OPG57 - 11 July 2014 03:41 AM

Morning all. Rest day. Have a great day all grin

Have a great day!

You to trent 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: 11 July 2014 05:56 AM   [ Ignore ]   [ # 5 ]
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Guys can you do a dumbbell snatch with a kettle bell. I tried to search this but could not come up with anything. I have an adjustable weight kettle-bell, but do not have access to any dumbbells. If this is a bad idea can you guys offer a suggested substitute? Thanks for the help

Oh one other thing thanks for the suggestion on the dips using a chair yesterday, It really helped!

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Posted: 11 July 2014 06:29 AM   [ Ignore ]   [ # 6 ]
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NCPaddleSurfer - 11 July 2014 05:56 AM

Guys can you do a dumbbell snatch with a kettle bell. I tried to search this but could not come up with anything. I have an adjustable weight kettle-bell, but do not have access to any dumbbells. If this is a bad idea can you guys offer a suggested substitute? Thanks for the help

Oh one other thing thanks for the suggestion on the dips using a chair yesterday, It really helped!

Should be able to use it   http://youtu.be/dD-wcKlj6Tg  video of KB snatch . You could add dip element catching in squat position then standing up. Good luck

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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: 11 July 2014 07:02 AM   [ Ignore ]   [ # 7 ]
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Partner WOD

Before: 500m row, 2x10 ea pass throughs, PVC OHS, squat long jumps; 5-5 ring dips

MOW: 3x 12.5# wrist rolls

S/T: weighted step-ups
95x4, 135x4, 155x2, 165x2, 185x2 (First 24”, then 20” except last one was 16”)

Partner WOD:
30 pushups (15)
100 front rack lunges 95 (10-15-15-10)
100 med ball situps (straight through)
100 thrusters 95 (10-10-8-7-8-7)
30 pushups (15-5)
16:34 we split it up 50-50 except for last set of pushups

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 11 July 2014 07:26 AM   [ Ignore ]   [ # 8 ]
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Jeesh - 11 July 2014 07:02 AM

Partner WOD

Before: 500m row, 2x10 ea pass throughs, PVC OHS, squat long jumps; 5-5 ring dips

MOW: 3x 12.5# wrist rolls

S/T: weighted step-ups
95x4, 135x4, 155x2, 165x2, 185x2

WOD:
30 pushups
100 front rack lunges 95
100 med ball situps
100 thrusters 95
30 pushups
16:34 we split it up pretty much 50-50

Just curious Jeesh what were you stepping up on for weighted step ups 185 x 2 .  12-15’’ or higher? interesting way to warm up for 100 front rack lunges with 95 lbs than 100 thrusters with same weight. Yikes! you were an animal today. Great effort wild man. Slight leg pump I’ll bet.  LOL  take care Jeesh 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: 11 July 2014 07:39 AM   [ Ignore ]   [ # 9 ]
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OPG57 - 11 July 2014 07:26 AM
Jeesh - 11 July 2014 07:02 AM

Partner WOD

Before: 500m row, 2x10 ea pass throughs, PVC OHS, squat long jumps; 5-5 ring dips

MOW: 3x 12.5# wrist rolls

S/T: weighted step-ups
95x4, 135x4, 155x2, 165x2, 185x2

WOD:
30 pushups
100 front rack lunges 95
100 med ball situps
100 thrusters 95
30 pushups
16:34 we split it up pretty much 50-50

Just curious Jeesh what were you stepping up on for weighted step ups 185 x 2 .  12-15’’ or higher? interesting way to warm up for 100 front rack lunges with 95 lbs than 100 thrusters with same weight. Yikes! you were an animal today. Great effort wild man. Slight leg pump I’ll bet.  LOL  take care Jeesh wink

Oops forgot that part (added now). 24” on first set, which was too high. Then 20” and 16” on the last set. It was a partner WOD so I only did 50 lunges and 50 thrusters, etc. and they were broken up. I’d still be there if I had to do all those reps myself.  grin

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 11 July 2014 08:19 AM   [ Ignore ]   [ # 10 ]
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Mountain hike, roughly one hour (by road). Light backpack.

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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

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Posted: 11 July 2014 08:35 AM   [ Ignore ]   [ # 11 ]
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warm up
MOBs

WOD
5rds for time of:
10 DL, 225
20 push-ups
TOTAL TIME=9:54

Wanted to work on the lacking DL from from earlier this week.  Tried to say back for every lift and keep shoulders/lats engaged; felt better.  Goal was under 10min, thought I’d do better than this though.  Fisrt rd completed in 1:06.
DLs were all unbroken.  PUs were 20, then all broken up…

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 11 July 2014 09:16 AM   [ Ignore ]   [ # 12 ]
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SUNDAY 140629

For time:
Swim 1,000 meters

26:46

20 laps in a 25m pool

Freestyled the first lap, then alternated between a half lap of resting backstroke and a whole lap of breaststroke.  I’m not a regular swimmer, so I guess this is an okay time.

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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: 11 July 2014 10:14 AM   [ Ignore ]   [ # 13 ]
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Jeesh - 11 July 2014 07:39 AM
OPG57 - 11 July 2014 07:26 AM
Jeesh - 11 July 2014 07:02 AM

Partner WOD

Before: 500m row, 2x10 ea pass throughs, PVC OHS, squat long jumps; 5-5 ring dips

MOW: 3x 12.5# wrist rolls

S/T: weighted step-ups
95x4, 135x4, 155x2, 165x2, 185x2

WOD:
30 pushups
100 front rack lunges 95
100 med ball situps
100 thrusters 95
30 pushups
16:34 we split it up pretty much 50-50

Just curious Jeesh what were you stepping up on for weighted step ups 185 x 2 .  12-15’’ or higher? interesting way to warm up for 100 front rack lunges with 95 lbs than 100 thrusters with same weight. Yikes! you were an animal today. Great effort wild man. Slight leg pump I’ll bet.  LOL  take care Jeesh wink

Oops forgot that part (added now). 24” on first set, which was too high. Then 20” and 16” on the last set. It was a partner WOD so I only did 50 lunges and 50 thrusters, etc. and they were broken up. I’d still be there if I had to do all those reps myself.  grin

24 ” box step up with weight! ouch! my knee’s would be dying. 16” sounds more doable. Good job even @ 50 reps 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: 11 July 2014 11:36 AM   [ Ignore ]   [ # 14 ]
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The last 2 WOD’s look pretty tempting but I must rest !
63 mile hard bike ride tomorrow and my calves are complaining today about
My 6 mile run yesterday.

To All!!! Have a great day and stay safe!

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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)

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Posted: 11 July 2014 12:21 PM   [ Ignore ]   [ # 15 ]
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PRJA07 - 11 July 2014 11:36 AM

The last 2 WOD’s look pretty tempting but I must rest !
63 mile hard bike ride tomorrow and my calves are complaining today about
My 6 mile run yesterday.

To All!!! Have a great day and stay safe!

Are you sure?  200 Meters of Walking Lunges today makes for a GREAT 63 mile bike ride tomorrow!  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.

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

M/34/5’10”/190

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