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Sunday, November 20th, 2011 - Thrusters, weighted pull-ups
 
JohnStJohn
Posted: 21 November 2011 06:48 AM   [ Ignore ]   [ # 46 ]
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SUNDAY 111120

10 mile run in morning

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups (put weights in backpack)

Pull ups were broken into sets of 1 and 2 at a time
Thrusters felt good

9:38

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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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karenchase
Posted: 21 November 2011 07:23 AM   [ Ignore ]   [ # 47 ]
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CFSB2 w4/d4

warmup:
10x16# good mornings
5 burpees
5x45# ohs
10 kte
squats
stretching

CFSB2 w4/d4
Back Squat - deload
5x60, 80, 95#

Recon Ron Pull ups
Step 7/9: 4-4-2-2-2

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F/40/129/5’4
CF 8/12/10

Rule #1: Cardio
http://iheartbaconandcrossfit.blogspot.com/

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Alden
Posted: 21 November 2011 07:26 AM   [ Ignore ]   [ # 48 ]
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Friday 11/18/11 Thrusters

Workout:  45, 65, 85, 95, 115, 125, 130 X 1

Skills:  Deadlifts 45, 135, 155, 175, 185 X 5

Saturday 11/19/11 Rest (travel) Day

Sunday 11/20/11 Snatch Balance

Warmup:  Catamount Trail.  6 miles, 2200’ elevation gain.  Row 500m, KB swings, pullups, pushups, Abmat, back extensions

Workout: Snatch Balance 1-1-1-1-1-1-1
20-30-40-45-55-65-70(PR)

Skills - Shoulder mobility

Shoulders very stiff; not sure if a holdover from the dips in “A Bunch of Stuff” or the thrusters on Friday.

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Alden
M/57/6’1”/ 195

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Nebb
Posted: 21 November 2011 08:17 AM   [ Ignore ]   [ # 49 ]
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“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

21:14

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“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and the glory of the climb.” - Winston Churchill

“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” Winston Churchill

M41/6’/192 - now 184

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Mr360
Posted: 21 November 2011 09:10 AM   [ Ignore ]   [ # 50 ]
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111120

CFWU

Pack: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

Surprisingly didn’t have much trouble with the thrusters but the weighted pull ups ruined me from the second round. Had to break them down into sets of 2 by the end.

13.56

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Male 36, 6’1” and 80K
Cambridge, UK
First WOD 18th Sep 2010 and completely addicted!

2012 Goals
-HSPU
-CFSB (aim to be able to do WOD as RXD)

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jconw717
Posted: 21 November 2011 10:29 AM   [ Ignore ]   [ # 51 ]
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111120

Three rounds, 15-12-and 9 reps, for time of:
#40s dumbbell Thrusters
30 pound weighted Pull-ups

7:06

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“No, maybe I can’t win. Maybe the only thing I can do is just take everything he’s got. But to beat me, he’s going to have to kill me. And to kill me, he’s gonna have to have the heart to stand in front of me. And to do that, he’s got to be willing to die himself. I don’t know if he’s ready to do that. I don’t know.”

—Rocky Balboa, Rocky IV

M/21/5’11”/ 155

Start—7/18/09: 19/ 5’9”/ 158/ 13.56%

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xanderwess
Posted: 21 November 2011 01:30 PM   [ Ignore ]   [ # 52 ]
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Pack: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

10:39

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M 45/6’1/190lbs (down 15 lbs since I started Crossfit in ‘09)
Clear Lake Iowa cool grin

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fit fan
Posted: 21 November 2011 04:12 PM   [ Ignore ]   [ # 53 ]
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wod 11/17/11

wu
samson stretch 10-15 sec
ohs 9lb bar 10-15
back ext   10-15
dips   10-15
reversr pullups 10-15
modified hspu 10-15

snatch balance
50+60+70+90+100+110+100=490
all done with dumb bells

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PTron
Posted: 21 November 2011 09:15 PM   [ Ignore ]   [ # 54 ]
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11-20
Warm up

8 x 45 RDL, Bent over row snatch grip, Snatch Pull, Good Morning, Front Squat, Push Jerk, Over Head Squat.

5 x 45 Burgener Warm up

Three rounds, 15-12-and 9 reps, for time of:  5:59.  Screwed up 15-9-5. don’t know what I was thinking
135 pound barbell Thrusters                         95 lbs thrusters. could have went heavier. (115)
45 pound weighted Pull-ups                               25 plate (next time use a 25 lb dumb bell) Unassisted 6,4,5 rest assisted                                    
                                                        up and no assist down.
                                                       

11-19
Warm up

8 x 45 RDL, Bent over row snatch grip, Snatch Pull, Good Morning, Front Squat, Push Jerk, Over Head Squat.

3 x 45 Burgener Warm up

Run 800 meters.          Snow so i biked. Bike with resistance 3:30 min
50 Back Extensions       35 no weight
50 Sit-ups                 10 GHD sit up 25 feet under weight
23:03

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X B-Day 10-30-2011

M/ 39/ 5’8”/ 154

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X-SWO
Posted: 22 November 2011 07:53 AM   [ Ignore ]   [ # 55 ]
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11/16/11
Elliptical - 30 min
Benchpress - 135x20, 185x10, 225x6, 245x3, 255x2, 260x1
Chinups - 6 rounds of 10
Weighted dips - BWx20, +25x12, +45x10, +50x10, +60x8
Situps - 3 rounds of 15

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M/45/5’8”/180lbs
CrossFit DOB: 4/23/11

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X-SWO
Posted: 22 November 2011 07:55 AM   [ Ignore ]   [ # 56 ]
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11/17/11
Elliptical - 30min
Handstand Pushups - 4 rounds of 10
Situps - 25, 15, 15, 15
Weighted pullups - BWx10, +25x10, +35x8, +45x6, +55x5, +60x5, BWx20
Leg raises - 5 rounds of 10
Ring pushups (feet elevated) - 4 rounds of 15

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M/45/5’8”/180lbs
CrossFit DOB: 4/23/11

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X-SWO
Posted: 22 November 2011 07:57 AM   [ Ignore ]   [ # 57 ]
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11/19/11
Elliptical - 30min
WOD - 5 rounds w/2min rest between rounds
HSPU - 5; Pullups - 10; Ring pushups (feet elevated) - 15
1:22, 1:03, 1:01, 1:12, 1:14

Pushpress - 95x10, 115x10, 135x8, 155x5, 135x10
TTB - 5 rounds of 8

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M/45/5’8”/180lbs
CrossFit DOB: 4/23/11

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X-SWO
Posted: 22 November 2011 07:59 AM   [ Ignore ]   [ # 58 ]
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11/20/11
Hang power cleans - 95x8, 8; 115x6,6; 135x4,4
Deadlift - 135x10, 185x8, 225x6
Weighted pullups - BWx10, +25x10, +30x10, 10, 10
Leg raise - 5 rounds of 10

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M/45/5’8”/180lbs
CrossFit DOB: 4/23/11

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Girasol
Posted: 22 November 2011 09:57 AM   [ Ignore ]   [ # 59 ]
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Garddawg - 19 November 2011 06:32 PM

Pack: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups

40kg Thrusters
jumping pull-ups

15:14

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M/5’9”/ 220lbs
M/176/100kg

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