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Saturday, July 12th, 2014 - Handstands and squats
Posted: 11 July 2014 04:48 PM   [ Ignore ]
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SATURDAY 140712

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

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Posted: 11 July 2014 07:39 PM   [ Ignore ]   [ # 1 ]
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I love this wod

Big Dawgs and The Porch
as Rx

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2-minute handstand hold
60 squats
30-meter handstand walk
60 squats
15 handstand push-ups

Puppies
1-minute handstand hold
20-30 squats
20-meter handstand walk
20-30 squats
5 handstand push-ups or 15 push ups

* Handstand hold:
If you cannot kick up and hold a handstand you can wall walk up as high as you can and hold.  Alternatively if getting upside down causes you problems you can hold a plank
* Squats
Slow down here.  Make sure your feet remain flat on the ground. Your knees are pushed out at least in line within your feet.  Your spine from hip to head remains neutral throughout the movement, this is critical.  In outrĂ© gym we do not let people sacrifice critical POP to get ROM.
* Handstand walk
If you cannot handstand walk you might try doubling the distance with a bear crawl or simply wall run sideways along a wall
* HSPU
Sub heavy dumbbell press or push ups.  Do not sub partial, HSPU to a pad.

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

M/54/5’11”/190

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Posted: 12 July 2014 06:07 AM   [ Ignore ]   [ # 2 ]
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Morning all, Lea Ann is making preserves from our peach tree. I like it when she does those kind of real world WODs grin  I went out and tried my lap routine again.
1 st lap   20 push ups at corner , next corner 20 air squats, next corner 20 push ups, next 20 air squats
2nd lap 50 yard bear walk     walk 200 yards then do 30 walking lunges.
3rd lap jog full lap.  total distance 1 mile in 20:51 this smoked me . I had wanted a 4 th lap where I would have a jump rope 20 SU at 1st corner.20 KB swings at 2nd corner. 20 Deadlifts at 3rd corner , and 20 thrusters to finish.  Maybe next time. The walking lunges and bear crawls got me fast.  Need to get this darn weight off. Everyone have a great day wink

went out and did 5 mile mountain bike ride to finish legs off. felt good grin

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 12 July 2014 07:21 AM   [ Ignore ]   [ # 3 ]
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OPG57 - 12 July 2014 06:07 AM

Morning all, Lea Ann is making preserves from our peach tree. I like it when she does those kind of real world WODs grin  I went out and tried my lap routine again.
1 st lap   20 push ups at corner , next corner 20 air squats, next corner 20 push ups, next 20 air squats
2nd lap 50 yard bear walk     walk 200 yards then do 30 walking lunges.
3rd lap jog full lap.  total distance 1 mile in 20:51 this smoked me . I had wanted a 4 th lap where I would have a jump rope 20 SU at 1st corner.20 KB swings at 2nd corner. 20 Deadlifts at 3rd corner , and 20 thrusters to finish.  Maybe next time. The walking lunges and bear crawls got me fast.  Need to get this darn weight off. Everyone have a great day wink

That sounds like something the main site would dream up.  big surprise  Heck of a workout! Nice job Guy!  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.


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Posted: 12 July 2014 08:35 AM   [ Ignore ]   [ # 4 ]
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W/U
Row 1K
stretch
handstands
3x samson, shoulder pass

Weighted pullups
10 x bw
5 x 5 10#
5 chin ups

140710
For time:
15-ft. rope climbs, 5 ascents sub 5 sets of 4 towel pullups
100-meter walking lunge (125 lunges)
30 dips
100-meter walking lunge (125 lunges)
5 muscle-ups -or- 10 muscle-up progressions

21:02

$o
headstands

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M/41/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 12 July 2014 09:51 AM   [ Ignore ]   [ # 5 ]
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MONDAY 140630

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

Muscle snatch:
100-105-110-115-120…no failures yet, so continued…125-130(a 15 lb PR)-135F

Power snatch:
115-120-125-130-135…no failures yet, so continued…140Fx1(in spite of being a failure, this is a new 1RM for me)

Snatch:
Did these as full squat snatches.
95-100-105-110-115Fx3(in spite of being a failure, this is a new 3RM for me)

Compare to 131106:

“100-105-110-115-120F
115-120-125-130-135Fx2
100-105-110Fx4-110Fx3-110”

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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: 12 July 2014 10:39 AM   [ Ignore ]   [ # 6 ]
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Wod:
5k at Clara City Jaycees Prairie Fest
Time: 27:14

Not bad but could have done better. 26 flat easily possible.

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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: 12 July 2014 10:40 AM   [ Ignore ]   [ # 7 ]
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Active Rest Day

I have to work road race tonight for bike team. So I will get plenty of spinning. 
Have a good one guys.

OPG lap WOD looks awesome. We call them bay drills at the firehouse. Take care.

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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: 12 July 2014 10:41 AM   [ Ignore ]   [ # 8 ]
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Front Squats (all sets of 5)

72#, 92#, 112#, 132#, 138#, 143#, 148#, 154# (PR for any number of reps)

Clearly, I don’t do these very often or very heavy…


Deadlifts

4 EMOM for 4 minutes @ 174#

Not very challenging, but that’s all the weight I have (using weight set at home)


MetCon
21-18-15-12-9
KB swings 44#
Burpees

Time: 7:35

Ouch… Just, ouch.

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M/43 yo/5’7”/154#

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Posted: 12 July 2014 10:41 AM   [ Ignore ]   [ # 9 ]
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AtomicDawg - 12 July 2014 09:51 AM

MONDAY 140630

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

Muscle snatch:
100-105-110-115-120…no failures yet, so continued…125-130(a 15 lb PR)-135F

Power snatch:
115-120-125-130-135…no failures yet, so continued…140Fx1(in spite of being a failure, this is a new 1RM for me)

Snatch:
Did these as full squat snatches.
95-100-105-110-115Fx3(in spite of being a failure, this is a new 3RM for me)

Compare to 131106:

“100-105-110-115-120F
115-120-125-130-135Fx2
100-105-110Fx4-110Fx3-110”

Congrats on the PR David wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 12 July 2014 10:42 AM   [ Ignore ]   [ # 10 ]
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TM79 - 12 July 2014 07:21 AM
OPG57 - 12 July 2014 06:07 AM

Morning all, Lea Ann is making preserves from our peach tree. I like it when she does those kind of real world WODs grin  I went out and tried my lap routine again.
1 st lap   20 push ups at corner , next corner 20 air squats, next corner 20 push ups, next 20 air squats
2nd lap 50 yard bear walk     walk 200 yards then do 30 walking lunges.
3rd lap jog full lap.  total distance 1 mile in 20:51 this smoked me . I had wanted a 4 th lap where I would have a jump rope 20 SU at 1st corner.20 KB swings at 2nd corner. 20 Deadlifts at 3rd corner , and 20 thrusters to finish.  Maybe next time. The walking lunges and bear crawls got me fast.  Need to get this darn weight off. Everyone have a great day wink

That sounds like something the main site would dream up.  big surprise  Heck of a workout! Nice job Guy!  wink

Thanks Trent .Enjoy the weekend wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 12 July 2014 10:44 AM   [ Ignore ]   [ # 11 ]
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MNtiger73 - 12 July 2014 10:39 AM

Wod:
5k at Clara City Jaycees Prairie Fest
Time: 27:14

Not bad but could have done better. 26 flat easily possible.

Great time for 3+ miles. well done wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 12 July 2014 10:47 AM   [ Ignore ]   [ # 12 ]
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jennmedic - 12 July 2014 10:40 AM

Active Rest Day

I have to work road race tonight for bike team. So I will get plenty of spinning. 
Have a good one guys.

OPG lap WOD looks awesome. We call them bay drills at the firehouse. Take care.

Sounds like fun doing support for bike crew. Thanks on the WOD. I’m sure its the safe and sane version of what you young firebreathers do.  LOL Have a great weekend Wes

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 12 July 2014 11:02 AM   [ Ignore ]   [ # 13 ]
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For the past week my first-born and I have been at Boy Scout camp.  I didn’t tally, but I believe. I walked well over 30 miles and swam at least a couple.  I also found a branch in our campsite that became my pull-up bar.  I tried to do a pull-up every time I entered or left camp.

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CFBD: 10/01/2013

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Posted: 12 July 2014 11:41 AM   [ Ignore ]   [ # 14 ]
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SheepDawg - 12 July 2014 11:02 AM

For the past week my first-born and I have been at Boy Scout camp.  I didn’t tally, but I believe. I walked well over 30 miles and swam at least a couple.  I also found a branch in our campsite that became my pull-up bar.  I tried to do a pull-up every time I entered or left camp.

Camp or Jamboree? good job on finding natural workout equipment and long walks wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 12 July 2014 12:04 PM   [ Ignore ]   [ # 15 ]
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100m hill sprints for 25 min (92F 27% humidity when I started, 99F at end)

Jogged 4 min to car.

20 burpees
25 min run on road and trail (100F at start, 104F at the end)

$O - 20 burpees

Sprints done on first hill on T. pass near house.

Everyone have a great weekend.

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M/40/5’7”/165

“Burpees don’t like you either”

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