Baby & bug logistics

Dynamic Stretching
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HSPU Day 16 (4 x 4)

Thrusters 5 x 3
#110 | 121 | 132 | 137.5(PR) | 137.5

Weighted Pullups 5 x 3 (3RM #68)
#55 | 57.5 | 57.5 | 60.5 | 63

5 x 10 UAT Situps (alt)
5 x 10 Superman
2 x 10 Hollow Rocks

Max ring pullups - 15 (Lol, somethings taking it’s toll!)

filthy fifty
32:16 still 2:30 off my best time.
2x single unders instead of DU’s which I still do only two at a time, cause I needed to get out of there for a Drs appt.
I hate this workout,

The Porch:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
95 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 10 reps
15 Pull-ups

Supplemented GHD for inclined sit-ups.  26:45.  OMG that was rough.
Johnny same but 75lbs. 21:05

9am class did:

Buy in
2 x
2:00 Jump rope
1:00 Lever progressions

“Danny”
AMRAP in 20 min
100 M run
10 Thrusters, #65/45
10 Burpees

Cash out
3 x
15 toes to bar
3 handstand attempts

Pack
#45/25

Puppies
Stop at 15 minutes
#25/15

Warmup: AMAP in 10 mins of 10 box jumps,10 pushups,5 kte = 6 rnds

Porch load
10 situps
10 supermans
95lb thrusters,20 reps
30 pullups
20 situps
20 supermans
95lb thrusters,15 reps
20 pullups
30 situps
30 supermans
95lb thrusters,10 reps
15 pulups

Time = 21.14

Pullups as usual were slowing me down.

warm-up
4 rounds of:
7 press/drop to snatch balance, 45# bar
10 squats
4 HSPU head to deck, hands on bumpers 3inch elevated

HSPU 16 - see above

ME Work
Front squat (1RM=220)
[3@135 warm-up]
3@170
3@190
3@210 that’s all for today, based on difficulty of last rep (previous 3RM=220)
(3-4min rest b/w sets)
4min rest, then…
attempt 15,12,9 back squat @ 200; got (10,5),(7,5),(6,3) *1min rest b/w sets
Breaks here were due to form issues, I could not get my heels to lock to the deck, some forward drift to mid-foot.  After 2 faulty reps in a row, bar was racked and reset to finish reps.

10min rest, then…

WOD (**modified)
For time: (+/- from previous)
10 GHD Sit-ups 0:23 (+0:04)
**10 good mornings, 45# bar 0:29 (-0:03)
30 95# Thrusters 2:40 (+0:24)
50 Pull-ups 3:19 (-0:06)

30 GHD Sit-up 1:51 (-0:11)
**30 good mornings, 45# bar 1:08 (-0:04)
20 95# Thrusters 2:27 (+0:12)
35 Pull-ups 2:32 (-0:19)

50 GHD Sit-ups 3:39 (+0:03)
**50 good mornings, 45# bar 2:02 (-0:20)
10 95# Thrusters 0:51 (+0:06)
20 Pull-ups 1:09 (-0:07)
TOTAL TIME=22:30 (6:51/7:58/7:41)

OK, I have to be positive that my time improved… but I’m really peeved that NO improvement came from thrusters today - an aggregate 0:42 slower!  Sad and pathetic.  Deflated.

8/11/2008=22:51 (6:33/8:19/7:59)

Pack reps, Puppies weight (ish?) with a sub and a counting fail:

10 sit ups
10 Hip & Back extensions
20 35# Push Jerk (bad knee. lost the lower body element, but kept the press. fair sub, right?)
30 Jumping Pull ups

20 sit ups
20 Hip & Back extensions
15 35# Push Jerk
20 Jumping Pull ups

30 sit ups
30 Hip & Back extensions
15 35# Push Jerk (here’s my fail at counting)
15 Jumping Pull ups

11’35”

definitely should have done at least 45# on the push jerks. i was demonstrating a thruster to my buddy who was doing a crossfit workout for the first time. it seemed heavier than i expected it to be, so i dropped to the lady’s bar.

Actually, good story about my friend: I showed him the movements, gave him the puppy scaling and told him to work through them as quickly as possible with as few and as short rests as necessary. Here i am, running around his gym from station to station, and every time i get the chance to look up, i see him leisurely doing something, pausing for a long water break after each exercise. *face palm*

I did my pack scaling (more reps) in the time it took him to do <2 puppy rounds. *another face palm*  I’m not sure what the word “intensity” means to him, but it’s clearly not the same thing.

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

Time: 16:58 Previous time: approx 21 min

My ROM on the GHD sit-ups was much better than last time

M/25/75”/210

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Assisted Pull-ups (110#)

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Assisted Pull-ups (110#)

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Assisted Pull-ups (110#)

27:08

A question: while obviously these are not as good as a real GHD…can you do GHD sit ups on them? i attempted a few today before the WOD, but i’m not sure if i was getting the ROM/effect that you’re supposed to. (i guess i’ll find out tomorrow depending on whether i can use my abs or not) 

but are there any thoughts from people that know far more about this than i?

16 Jan 09-GHD/Back&Hip;Ext/Thrusters/Pullups

W/U-shoulder stretches and exercises
did pack level
10 GHD(swiss ball&smith;machine)
10 B&H ext(swiss ball&smith;machine)
20 65# Thrusters
30 Pullups (10 chins, 4x5 pulls)

20 GHD(swiss ball&smith;machine)
20 B&H ext(swiss ball&smith;machine)
15 65# Thrusters
20 Pullups (4x5)

30 GHD(swiss ball&smith;machine)
30 B&H ext(swiss ball&smith;machine)
10 65# thrusters
10 pullups

time: 13:28.16

cool down-dodge pukie for 10 minutes….10 minute deep breathing w/ shakes…..attempt to type in workout progress…HOly Crap!!!  I am still twitching 20 minutes later!!!

Third shift at FedEx got me.  I’m sick.

Laying off the 1/16 WOD.  Hopefully will be back tomorrow.  Crap.

Pray for me tonight… the wind chill is sub zero at the Memphis World Hub.

Well I had the bright idea to do some lifting before the WOD. I don’t know how well it worked as i was spent, very good intensity throughout, but could only do two rounds and was pretty upset about that.

Power Cleans—115x3/145x3/155x3/175x3/
Push Push———155x3/165x3/165x3
Dead Lift————245x3/295x3/295x3

GHD sit-ups, Hip& Back extensions,Thrusters,Pull-ups

Porch scaling with green band on pull-ups

completed in 8:35

10 Sit-ups
10 Back extensions
14 lb thrusters, 20 reps
Squat pull-ups, 20 reps

20 Sit-ups
20 Back extensions
14 lb thrusters, 15 reps
Squat pull-ups, 15 reps

30 Sit-ups
30 Back extensions
14 lb thrusters, 10 reps
Squat pull-ups, 15 reps

13:19

Next time the thrusters could be heavier for sure. I need to learn how to do pull-ups, I end up doing the squat pull-ups with my legs despite myself. I had so much fun doing this though!!

F/26/145

Super Swede - 16 January 2009 11:31 AM

I am right there with Unforgibbon, but with shorts instead of sweatpants.

Ok seriously… the thruster question.
I do most thrusters behind my neck due to multiple injuries. I asked about this when The Games was coming up. The official answer from HQ was that we can’t do it because it was “easier” that way. Now when I discussed this with GD we decided that the power output is the same. The distance travelled etc was the same. Now if it was “too easy” then butterfly pull ups should also be banned, right?
Alas the world turns in different ways so we continue to work the best we can.
Also here’s an interesting tidbit of info. If your lower arm is longer then your upper arm (i.e. Humerus vs Radius/Ulna) you will have a physically more challanging time to get your elbows up in the rack position, just so you know.

Thanks, I think I’ll try them behind the neck until I get out of front rack rehab, which might require getting admitted (or committed) to some kind of stretching and meditating institution.

I’m afraid to actually measure my arms, but looking down, my lower arms seem to have the proportion of Man, possibly Wood Elf, while my upper arms appear to be from more of a Hobbit or Dwarf stock. Will have to chat with my mom about that one.

No wonder I couldn’t hit breaking balls on the outside part of the plate. Thanks Crossfit, for helping me get in touch with my inner Oompa-Loompa.
Does make my bis and tris look bigger though…