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Time: 18:00
2:18 longer than yesterday. Was able to clean it up a bit and limit the modification today. Not sure where I lost time, I think the wallball/thruster and burpees were actually quicker today than yesterday. The repeat wasn’t purposful, just worked out that way (following main site yesterday, at an affiliate today)
Yesterday:
Aaron_CO - 12 January 2012 04:54 AM
“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
2012.12.JAN - active rest day; 7 hours of combat carpentry
2012.13.JAN (Friday the 13th) Tabrizy Death Circuits. 1 min each of:
- swiss ball pass
- Bent row (95-lb BB)
- Mil. Press (30-lb DBs)
- Squat (95-lb BB)
- Bicep curls (30-lb DBs)
- OH French Press (30-lb DBs)
- crunches
- jump rope
- Push-ups
- Suicides (squat/clean/press + burpee jumping over the bar)
with 6 seconds transition inbetween. So 11 minutes constitutes one round. Add one minute of rest, and three rounds later i’m about to die. Hence the name.
Overall, pleased with effort, but still have a long way to go to get back to where i was pre-hiatus.
Dang, Metric! They’re moving too fast for you lately. Tireless battle as a board administrator Warrior. As the marine snipers say, “Good Hunting”
I hope the board is not a robo target for posting spam.
J
My WOD for 1-13-2012
From Crossfit BrandX trainer Programming Week 2 day 5
2x
1:00 banded shoulder traction
10 stiff legged dead lifts with a 45# bar
10 box step ups
1:00 couch stretch
1:00 low lunge stretch
Strength: Focus on catching the bar in the full locked out position as opposed to having to press it out
3-3-3-3-3
Power Snatch @80 # (power snatch means you catch the bar in slightly knee bent position) Focused hard on form and was really nailing the catches on the power snatch.
Hang power snatch @ 50# for 15-21 reps Catch the bar with knees slightly bent but start with bar at thighs (this was a gasser)
WOD: (didn’t time these sprints, timed the rest) Ran them with purpose and good track form; gunslinger hands, came up out of the start fast with chest high and knees stepping high and planting forward accelerating the first 25-30 meters every run and getting to top speed.
3x 40m dash
30 second rest in between
5x100 m dash
1:00 rest in between
7x 200m dash
2:00 rest in between
Cash Out: (did after the WOD because of time)
10x 10 vertical jumps (touched the rim of basketball goal at home
5 x10 relitively high box jumps 30-36 inches (30 inch)
BS
WU then
3x 205, 205, 205, 205 (75%1RM)
Just testing my back and working on going low.
“50”
50 Box Jumps, to bench
50 Jumping PUs, hand reaches above bar
50 KBs 12kg
50 Abmat sits
50 PP 15#DBs
50 Abmat Back Ex
50 Thruster 15# DBs
25 Burpees
50 Hurdle Jumps
21:40 Down scaled everything to test my motor…not sure I passed.
Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.
They just come in droves.
One thing you can do to help is report it. (see the link upper right in the post) That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner.
Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.
They just come in droves.
One thing you can do to help is report it. (see the link upper right in the post) That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner.
TP
Sitting in the forest and can’t see the trees. I never noticed that button for report before.
Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.
They just come in droves.
One thing you can do to help is report it. (see the link upper right in the post) That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner.
TP
Sitting in the forest and can’t see the trees. I never noticed that button for report before.
J
I know, right? It’s funny what will catch your attention.
Skill/strenght: FS work up to 3x50 - 55 - 55 - 55 - 55kg All good deep squat.
OHS skill 3xbar up to 30kg. Very pleased today. have done 30kg OHS earlier, but today a good form, felt sure, confident! All in control! “Only” 30, but thats 30 more than I´ve squated overhead whit control ever.
Sweat it out
3x5 minutes on the sand-bag, today given the name Mr B. Urpee.
Co: Stretch.
Coming up: Good food and beer! Restday tomorrow so it just might be that there will be a few more beers tonight than usual.
Metric and others - Thanks for all you do keep our forum safe from spammers. Sorry to see the last 24 hours has such a lift on that front.
They just come in droves.
One thing you can do to help is report it. (see the link upper right in the post) That way, given the number of folks on here and the fact that the mods are all across the planet, we can nip them sooner.
TP
Sitting in the forest and can’t see the trees. I never noticed that button for report before.
