THURSDAY 120112

Back Squat 3-3-3-3-3 reps

Dave Lipson: 455-485-505-515-520lbs.
Rob Orlando: 405-425-445-465-475(fail) lbs.
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Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

http://media.crossfit.com/cf-video/backsquat.mpg

http://www.youtube.com/watch?v=1u9vCOvJMdk

Brand X Back Squats
http://www.facebook.com/video/video.php?v=1621272893294&ref=mf

Strength thrusters 3x5 30,35, 50, 50, 52.5(2) (f) 52.5(1)

7rft
7x back squat 50kg
7x dumbell swings 24kg
3x knees to elbows
12:30

first time using k2e in a wod, I am sure to feel it tomorrow

THURSDAY 120112

Pull up ladder 13 rounds done.
Stopped early due to blood developing under a callus. Only found this WOD hard on the hands…

Cashed out with
30 seconds on:30 seconds off – handstand*4; ups and downs*6; 20 pushups*4=80.

sounds good. would it hurt to supplement this with 5-5-5-5-5 dead lift?

“Filthy Fifty” (modified)

For time:
35 Box jump, 20”
35 Jumping pull-ups (subbed bent over barbell row, 45#)
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups (butterfly, no ab-mat)
35 Push press, 45 pounds
35 Back extensions (subbed barbell good morning, 45#)
35 Wall ball shots, 4 pound ball*
35 Burpees
35 Double unders

Time: 15:42
*Used son’s medball. Catch with the 14# or 20# ball is still very painful on forearm. All other movements involving grip were without pain.

Even with the super light medball, wall ball shots and burpees killed the time…5-6 minutes for those two movements alone.

Back Squat 3-3-3-3-3

225
245
245
255
275

120110

“Nate” (Pack)

Complete as many rounds in 15 minutes as you can of:
3 Assisted Pullups/1 Assisted Dip (No kipping, -50lbs)
4 Handstand Push-ups
8 Kettlebell swings (35lbs)

Rounds: 7 (Time: 15:05)

Jan 12-2012

Rest day today. 

Quite fatigued from the workout yesterday.

J

“Nate”
The Porch-ish
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Handstand Push-ups
8 1.5-Pood Kettlebell swings

Buy in: CFWU x 3 (subbed push ups for pull ups, minus dips)

15 rounds + 1 muscle up

Cash out: 25 burpees

CFSB Deadlifts & db step ups, burpees, squats

warmup:
yes

CFSB C1/W1
Deadlift (75% of 210)
warmup: 3x65, 105
work: 3x120, 140, 160#
high rep (@105#): 20x105#

WOD
3 rounds
10 dumbbell step ups - 20#
10 burpees
10 squats
6:27

Lower back sore from squat cleans yesterday. I either fanned some or I’m just not used to doing that many….didn’t seem unmanageable at the time but the body always tells a different story the next day.

Deadlift 3,3,3,3,3

275, 285, 295, 305, 315

No Squat racks available and didn’t have time to wait or come in later.

WU:
mobility and agility grass drills
5x10
Ring Rows
Back Extensions

Strength:
5x10 @ 115
Front Squat
High Pull (clean grip)

WOD:
3 rounds for time:
12 Squat Cleans 135#
12 Toes 2 Bar
40m Sled Push 85#

time: 14’21

Might have gone a bit to heave on the Strength portion. Legs were completely gassed. All Toe 2 Bar unbroken.

Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions - subbed supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders - subbed tuck jumps

32:43

Back Squats 3,3,3,3,3.
70, 80, 90, 100, 105 (kg)

Modified Filthy Fifty

50 box jumps, 24” box
50 jumping pullups (standing on 2 45lb plates to get able to get some bend in the knees)
50 kb swings, 1 pood
50 walking lunges
50 toes to bar (hand was still pretty torn from the pullups and toes to bar on Tuesday so just subbed 50 situps)
50 push press, 45lb
50 back extensions (did them on the hyperextension apparatus rather than GHD and most were hip extensions rather than back extensions)
50 wall balls, (had to use 18lb ball since there is no 20lb)
50 burpees
50 double-unders

Time: 26:10.

Very happy with this time especially after the lack of sleep the last two nights.  Time was almost 5 minutes faster than last July even though then I did 15 toes to bar by mistake and then 35 situps and did supermans instead of back extensions)