“Tyler”

Pack
Five rounds for time of:
7 Muscle-up progressions (sitting)
65 pound Sumo-deadlift high-pull, 21 reps

10:32

warm-up: 500 meters on C-2 rower and several minutes of jumping rope

Pack (-) scaling:
3 RFT of:

95# deadlift, 10 reps (all unbroken)
70 single-unders (25-20-15-10)

8:36

Due to knee problems (esp right in which I have a bit of ITBS going on), cannot do tuck jumps
Will start practicing double unders as part of my warm-up/cool down and on rest days

02/03/2012   Deadlifts and Double Unders

Warm-up: Row 600m, air squats, PVC OH squats, shoulder press 85X5X3, Assist pull-ups single band X10X3, KB swings 35#X10X3

Workout: Pack(-)
Three rounds for time of:
135 pound Deadlift, 10 reps
35 tuck jumps
5:21

Skills/ Cash out:  Thrusters 20#, RC PT, t-spine and shoulder mobility work

Went with a lighter weight to ensure I could maintain good form on the deadlifts.  Deadlifts were all unbroken; tuck jumps started as 5 at a time then were all over the map.  After watching the CFJ video about teaching thrusters to CF Kids, I realized my form could use more work.

Puppies:
Three rounds for time of:
95 pound Deadlift, 10 reps
25 tuck jumps

3:02

120130

Clean and Jerk 1-1-1-1-1-1-1

(1)115
(1)120
(1)125
(1)130
(1)140
(1)150
(1)160

More than I expected I could do. So I’m happy with that, the clean is much harder than the jerk for mebut that might be normal.

WoD from TUESDAY 120131

“Tyler”

Puppies - Maybe
4 Rounds
5 Muscle-up Progression (Subbed 2 Pull ups and 3 dips per muscle up)
65 pound Sumo-deadlift high-pull, 21 reps

21:21

Rounds 1 and 2 did Dead Hang pull ups
Rounds 3 and 4 did Assisted pull ups

Puppies:
Three rounds for time of:
45-95 pound Deadlift, 10 reps - 95#
25 Double-unders or tuck jumps - tuck jumps

2:41

$in, $out - jump rope practice….needs work!!

ED. - oops! I only did 15 tuck jumps / round
Guess that lands me in buttercup-land! (Except for the heavier DLs)

deadlift, pullups, clean/jerk, knees to elbows

modified: pullups assisted, knees to elbows done with straps.

rounds one and two;

135lb deadlift x 12
85lb clean and jerk x 12
pullups (assisted) x 20
knees to elbows (done with straps) x 20

rounds three and four:

115lb deadlift x 12
70lb clean and jerk x 12
pullups (assisted) x 20
knees to elbows (done with straps) x 20

almost every set of every exercise was broken, except the last two sets of deadlifts.

no fifth round

time-25:30

CrossFit Camp Eggers

03FEB12

Skill and Form Day
65 pounds
10 Thrusters
9 Deadlifts
8 Squat Cleans
7 Push Press
6 Hang Power Clean
5 Front Squat
4 Push Jerk
3 Hang Squat Clean
2 Power Clean
1 Shoulder Press

Three rounds for time of:
85 pound Deadlift, 10 reps
25 Double-unders

3:40

Two rounds of double unders unbroken.

Saturday 120204

Pack
Seven rounds for time of: 52kg Front squat, 7 reps, 7 Chest-to-bar pull-ups. 8:23.

120203

Warmup

3 sets of
50 pound Deadlift, 10 reps
25 Double-unders

Started my stopwatch, but didn’t look at again until 2 hours later…  BTW, I was done w/ the wod by then.

Today did

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet - subbed 45-lb plate, did 20 lunges / round
21 Burpees
Time: 14:20

Last time 2/20/11: 17:03

Overall a pretty good effort. Only had to cut the 5th round of lunges in two, some short pauses in burpees, as well. Mostly tried to keep an even pace on the burpees. Didn’t want to do two days of deadlifts in a row, nor anything overhead-intensive to aggravate my shoulder so pulled this WOD from my archives. I’m doing something right to improve by 2:43 since last year.

WU: row 1000 m, 15 push-ups, 2 X 10 sit-ups and squats, 10 bar dips
Cashout: 30 GHD sit-ups

WOD: 120203

Pack:

Time: 13:22:(

Did Double-unders for the first time, it killed my time and me.

Haven’t posted in a while, mainly because I’m just now getting back to following main site. Still been crossfitting but hopping around to various affiliates and their programming. It’s quite interesting to me how a lot of affiliates program these 30+ minute wod’s almost daily. I think the longer wod’s have their place but I think it cuts a person short to do them daily. Not working all three metabolic pathways. Anyone have any thoughts on that? Anyway…

3 RFT:
10 Deadlifts at 135 lbs.
50 Double-unders

6:23

I could have gone much heavier on the deads as they felt light and all unbroken. Getting better at double-unders but they still slow me down. But they are getting better, however slight it may be. Small victories, right? I credit the shoes. Got new Mizuno’s.