3 of 3
3
Friday, July 11th, 2014 - Triple D
Posted: 11 July 2014 04:44 PM   [ Ignore ]   [ # 31 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04
TM79 - 11 July 2014 03:31 PM
jennmedic - 11 July 2014 01:37 PM

Warm Up

1) Bench press - Work up to a 3 RM.
Warm up with 205 5x5
Then 225-235-245-255-260

2) 1 round:
-Max rep bench press (95#), then immediately:
-Max rep chest to bar pull ups
38 bench press
26 C2B pull ups.

3) 5 minutes: Max rep strict piked push ups
46

WOD: For time
-Bike ride 3 miles
-75x double unders
-50x box jump overs (24in)
-400m sled drag (45 pound plate in truck tire )
16:14

Cash Out
Yearly FireFighter Performance evaluation

Full gear on air
Ladder raise
Ladder fly hoist
Hose tower climb with high rise pack 5 stories
Charged hose line drag 200 foot
Kieser Sled
Portable equip carry
Forcible entry with 12 lb sledge 7 strikes
Push pull drill with pike pole
Dummy drag 180 lb 100 ft

4:31

Done.

Man, I’m tired just reading that.  Nice job and I have no doubt that you crushed your evaluation.

Thanks. I actually forgot about the performance eval and finished my workout and captain comes in and says hope you saved some we have yearly evals. Of course I told him I always have more. 😎  Take care Trent.

 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: 11 July 2014 05:09 PM   [ Ignore ]   [ # 32 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  735
Joined  2011-08-28

THURSDAY 140703

Pack:
5 rounds for time of:
30-lb. barbell dumbbell Turkish get-ups, 21 reps
Run 400 meters

Post time to comments.

Time: 29:21

Runs and TGUs outside

 Signature 

M 52/5’10”/180

Profile
 
 
Posted: 11 July 2014 05:16 PM   [ Ignore ]   [ # 33 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  364
Joined  2012-12-23

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

Result:
6 complete rounds, plus both sets of snatches and 9 of 20 tuck jumps in round 7

Not bad, all things considered. Tuck jumps were typically slow, but they got better when I got up on my toes to do them instead of trying to take off flat-footed. Usually had to break these into sets of 5 because I was getting so winded.

Cash-out: 20 minutes of intervals, 2 on, 2 off for three intervals, then 6 minutes of off as the cool-down. Pace was a little lighter than usual, more like 17.5 mph instead of the usual 18. Trying to conserve a little for tomorrow’s 5k while still getting in some quality cardio work.

Bummed to skip tomorrow with the race, but maybe I’ll do it on Sunday if it’s shown as a rest day for the field.

 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#. Splitting time between pups and pack - this stuff works!

Profile
 
 
Posted: 11 July 2014 05:27 PM   [ Ignore ]   [ # 34 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  206
Joined  2009-04-19

Puppies:
For time:
20 pull-ups
20 push-ups
20 sit-ups
20 back extensions
20 wall-ball shots, 8-12-lb. ball. (I used a 20# dumb bell and did thrusters.  No wall balls at our gym.)
20 box jumps, 12-15”. (Jumped on about a 8-10” step bench)

7:14.08

 Signature 

____________________________________________________________

F56/5’7”/135 Lbs
Began CF Sept. 08
U.P. Michigan

Profile
 
 
Posted: 11 July 2014 05:52 PM   [ Ignore ]   [ # 35 ]
Stray Dawg
RankRank
Total Posts:  23
Joined  2014-06-17

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

DU: every other skip was a DU so wound up doing 35 DU and 35 SU

8 rounds with 2 sec to spare.

 Signature 

M/57/5’8”/154

Profile
 
 
Posted: 11 July 2014 05:53 PM   [ Ignore ]   [ # 36 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  297
Joined  2013-09-14

GOOD NIGHT EVERY ONE, I WAS SICK FOR A FEW DAYS, SO I COULDN’T WORKOUT. I’M BETTER NOW SO ...

OHS PRACTICE

1 X POWER SNATCH 45 LBS  
10 X 45 LBS OHS
1 X POWER SNATCH 65 LBS
5 X 65 LBS OHS
1 X HANG SNATCH 75 LBS
3 X 75 LBS OHS
1 X HANG SNATCH 85 LBS
3 X 85 LBS OHS

TODAYS WOD
Pack
Complete as many rounds as possible in 12 minutes of:
25 lb. dumbbell squat snatches, 5 reps, left arm
25 lb. dumbbell squat snatches, 5 reps, right arm
105 SINGLE-unders

4 ROUNDS + 5 LEFT SNATCHES + 5 RIGHT SNATCHES

TUESDAYS WOD - PACKISH

Pack:
For time:
35 pull-ups
35 push-ups
35 sit-ups
35 back extensions
35 wall-ball shots, 11-lb. ball
35 box jumps, 24-inch

12:59

 Signature 

M/44/6´/185
CF since 08/01/2013

Profile
 
 
Posted: 11 July 2014 06:06 PM   [ Ignore ]   [ # 37 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  69
Joined  2014-06-02

WU
3 Rounds
Sampson
15 Medicine Ball Slams
15 Situps
15 Supermans
10 Dips
10 Pullups

Completed 6 rounds a in 12 minutes of:
20lb. dumbbell squat snatches, 5 reps, left arm
20lb. dumbbell squat snatches, 5 reps, right arm
35 double-unders (Subbed 35 STD Jump Ropes)

DSS - Working on form / opted for lower weight
Jump rope subbed - I need a larger space then I had tonight for DU. I have been working on them outside and am still pretty wild with the rope…

Profile
 
 
Posted: 11 July 2014 06:26 PM   [ Ignore ]   [ # 38 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  632
Joined  2014-05-18

Finally got around to doing something this evening.

Stretching, Mobility
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 OH Squats, 10 lb Dumbbells

Power Lifting Technique Practice
Power Clean
1 Rep, 145 lbs
1 Rep, 145 lbs
1 Rep, 145 lbs

Front Squat
1 Rep, 145 lbs
1 Rep, 145 lbs
1 Rep, 145 lbs

Power Snatch
1 Rep, 95 lbs
1 Rep, 95 lbs
1 Rep, 115 lbs

Comments: Well, the OH Squat form was still terrible, from the waist up at least.  The dumbbells were out in front of my head.  I switched to a 45 lb barbell on the last set and it was over my head but not behind it.  My squat technique is getting a lot better, as is my front rack positioning.  Concentrated on keeping my torso vertical on the Power Lifting.  Overall, I was pleased with the results of the stretching and practice. 

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”/190

Follow/Post Non-CF related WODs here.

Profile
 
 
Posted: 11 July 2014 08:12 PM   [ Ignore ]   [ # 39 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  372
Joined  2013-03-11

3×3 broad jumps
3 min rest.

6×3 dumbbell deadlift (75-80-85-85-85-85)
8×3 HSPU
8×3 mobility
3 min rest.
50’ farmer’s carries (75 dumbbells)

Finisher Circuit: ManMaker Ladder
20 reps @10lbs
15 reps@15lbs
10 @20lbs
5 @ 25lbs

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 11 July 2014 09:06 PM   [ Ignore ]   [ # 40 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  702
Joined  2009-09-28

jumprope/deadlifts

warmup
single unders, clean and jerks

WOD:
AMRAP in 10 minutes:
100 single unders
5 deadlifts - increased weight each round 70lbs, 80 lbs, 90 lbs, 100 lbs, 110 lbs

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 11 July 2014 11:15 PM   [ Ignore ]   [ # 41 ]
Puppy Dawg
Rank
Total Posts:  1
Joined  2014-07-11

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. - Jsoho
Rolex

Profile
 
 
Posted: 12 July 2014 02:26 AM   [ Ignore ]   [ # 42 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  314
Joined  2014-02-16

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

9 tuck jumps into 6th round. Over committed to knee hight initially on tuck jump plus glutes and inner thighs are smoked from walking lunges yesterday.
More stretching this evening!

Good work out

Mark

 Signature 

M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

Profile
 
 
Posted: 12 July 2014 04:07 AM   [ Ignore ]   [ # 43 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
eagr - 11 July 2014 05:53 PM

GOOD NIGHT EVERY ONE, I WAS SICK FOR A FEW DAYS, SO I COULDN’T WORKOUT. I’M BETTER NOW SO ...

OHS PRACTICE

1 X POWER SNATCH 45 LBS  
10 X 45 LBS OHS
1 X POWER SNATCH 65 LBS
5 X 65 LBS OHS
1 X HANG SNATCH 75 LBS
3 X 75 LBS OHS
1 X HANG SNATCH 85 LBS
3 X 85 LBS OHS

TODAYS WOD
Pack
Complete as many rounds as possible in 12 minutes of:
25 lb. dumbbell squat snatches, 5 reps, left arm
25 lb. dumbbell squat snatches, 5 reps, right arm
105 SINGLE-unders

4 ROUNDS + 5 LEFT SNATCHES + 5 RIGHT SNATCHES

TUESDAYS WOD - PACKISH

Pack:
For time:
35 pull-ups
35 push-ups
35 sit-ups
35 back extensions
35 wall-ball shots, 11-lb. ball
35 box jumps, 24-inch

12:59

Sounds like you feel much beter. Glad your back eagr wink

 Signature 

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

Profile
 
 
Posted: 12 July 2014 04:11 AM   [ Ignore ]   [ # 44 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
TM79 - 11 July 2014 06:26 PM

Finally got around to doing something this evening.

Stretching, Mobility
3 Rounds:
1-Arm Front Rack Stretch, 20 Seconds Each Arm
10 Shoulder Dislocates
2-Arm Front Rack Stretch, 30 Seconds
10 OH Squats, 10 lb Dumbbells

Power Lifting Technique Practice
Power Clean
1 Rep, 145 lbs
1 Rep, 145 lbs
1 Rep, 145 lbs

Front Squat
1 Rep, 145 lbs
1 Rep, 145 lbs
1 Rep, 145 lbs

Power Snatch
1 Rep, 95 lbs
1 Rep, 95 lbs
1 Rep, 115 lbs

Comments: Well, the OH Squat form was still terrible, from the waist up at least.  The dumbbells were out in front of my head.  I switched to a 45 lb barbell on the last set and it was over my head but not behind it.  My squat technique is getting a lot better, as is my front rack positioning.  Concentrated on keeping my torso vertical on the Power Lifting.  Overall, I was pleased with the results of the stretching and practice. 

Great job to all of you today!

Good effort Trent. Practice this daily and you will master these movements.best of Luck

 Signature 

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

Profile
 
 
Posted: 12 July 2014 04:21 AM   [ Ignore ]   [ # 45 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  596
Joined  2009-10-21

140704 - Bell (RIP)

Warm-up: 3 rounds of 30s Sampsons + 15x each push-ups, sit-ups, and squats.

WOD: 3 rounds for time of: 21x Deadlifts + 15x pull-ups + 9x Front squats.

I did 185# deadlift, elevated beginner pull-ups, and 115# front squats. My time was 15:30. I’m satisfied with that time, and pretty happy with the scaling. As with all hero WODs, this one was tough, in a good way. It continues to blow my mind how much harder pull-ups are when they follow deadlift in a WOD.

 Signature 

32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

Profile
 
 
   
3 of 3
3