Modified puppies:
For time:
50 SDHP
95 pound Push press, 18 reps
50 SDHP
95 pound Push press, 15 reps
35 SDHP
95 pound Push press, 12 reps

time-10:29

Been awhile since i posted, thought I’d take it “easy” today since i just had surgery on my tail bone. I’ll be 100% pretty soon.

Front squat 3-3-3-3-3 reps

115, 135, 155, 165(PR), 175(PR)

Front squat 3-3-3-3-3

35-45-55-65-70

Had to clean them first, and my shoulders were talking, so I lacked the bravery to pull myself under the bar like I should. I guess I’ll just try to work though it, but I must admit I’m getting a little worried about the pain…

9 am CF Class at BX

Buy In
2x
Run 200M
Handstand Walk across mat/ scale as wheelbarrow walk with partner

WOD
3 rounds
10 Pistol squats ( 5 each leg)
15 Turkish Get ups
20 Hollow Rocks

Big Dawgs
50/35# Dumb Bell
Pack
35/20
Puppies
15 or less
Scale pistols by using rope assist or wall assist
Scale Hollow Rocks by allowing bending at hips or shoulders, not knees
(optimal form looks like a slice of cantaloupe with no bend at hips or shoulders)

Cash Out
Max Push Ups

lame posting last few days
today

BS
45 x5
65 x5 95 x5

125 x 3
135 x5
135 x3, 135 x 2

just not feelin it with BS, tired, heavy today
High rep set
105 x 15

WOD
3 rounds
10 pistol squats ( ist 2 rounds legit freestanding to ground, third round had to use pole)
15 TGU used only 15#
20 Hollow Rock

11:52

090223 NHOD performed 090224
Puppies:
Row 500 meters
35 pound Push press, 18 reps
Row 500 meters
35 pound Push press, 15 reps
Row 500 meters
35 pound Push press, 12 reps
Subbed SDHP with two 15# DBs for Rows
19:34

First WOD after arriving in OZ

50 ring dips
Run 400m
50 honest press ups
Run 400m
50 HSPU’s
Run 400m

Or that was the script anyway.  Arrived at my Mum’s new place, looked down to the bottom of the street “That’s not far enough, better stretch it to the top of the street as well!“

3-2-1 Go

Dips in 2:20, out the door for a run.  Still going another 3 minutes later ?!?
Push ups in 2:28, another run and this time needed to stop for supplies and to reset the sundial
HSPU’s ... well about them - umm, moving right along.  Oh, that’s right, I didn’t.  Actually I stopped.  I can only surmise that reversing the gravitational pull on my body has reversed my HSPU gains.  Will try some box jumps tomorrow - maybe I have become kangaroo like as a trade off?

So anyways, up to HSPU’s in 11:52

PS I went out and paced the run course after I recovered ... 700+m - that may explain a bit.  Doesn’t explain why I didn’t do that BEFORE the run!!

Cheers, kempie

Warm-Up
With an empty BarBell:
2x5xDeadlift, Hang Power Clean, Push Press, Good Morning, Back Squat

CFS WOD 090224 - DeadLifts/Burpees, Knees-To-Elbows, & Ring Dips
DeadLifts: (Warm-Up) Work
(4-4-4) 2-2-2
5x135#
4x225#
4x295#
2x345#, 345#, 275#

Then…
12-9-6
Burpees
K2E
Ring Dips (Black Band assisted after 4 in second round)
7:57

Cool Down
Stretches

I need work on my deads… not technique but strength.  At 30# below my 2 rep PR, I was already feeling form break down.  Like I’ve mentioned, no deadlifts for 2 months isn’t good for your back.  No better time for a strength focus in my mind.

In the MetCon, once again the Ring Dip/Burpee combo kicked my tail.  Need more ring work too.

FirmDancer - 24 February 2009 05:18 PM

TP - What is an emergency birthday celebration?

Got an email this afternoon from a former classmate of mine that she was taking her husband (another former classmate of mine) to dinner and would the family like to join them.  So, my rule is never pass up friends if I can avoid it, so I had one wod in, I could skip the afternoon one.  I had emergency hummus . . .

FirmDancer - 24 February 2009 05:18 PM

Felt good; no pain.

Cool.  I set a low bar too . . .

Buttercups:
Row 250 meters
16 pound Push press, 15 reps
Row 250 meters
16 pound Push press, 12 reps
Row 250 meters
16 pound Push press, 9 reps

All push presses done with dumbbells.

I did this one in just over 5 minutes. I had some problems with my stopwatch in my new iPod, so I’ve got to figure that thing out. Also, that wasn’t counting the extra round of rowing 250 meters and 15 push presses with 16lb dumbells. I had forgotten to start my stopwatch, so to punish myself for not going to the gym yesterday, I decided to start over, thus making my total number of rounds 4 instead of three.

Also, I got the Nike Plus device for my iPod. It said I ran a mile in 8:11, but I forgot to update it with my stats, so I’m not counting that time. Still, it was awesome to hear it tell me that.

I am two days behind, so I am going by the workout posted for 022209 ...
3-3-3-3-3 front squats.

Warm-up: one hour of Krav Maga
135-135-155-155-155
tried to do a single lift of 165, but became unbalanced, and had to abort. Damned near dumped the weights.
It was just a bit too much.

Interleave 400m with Ring Dips, Push-ups and HSPU (did regular dips & assisted HSPU)
For time:
25 Dips
Run 400 meters
25 Push-ups
Run 400 meters
25 Assisted Handstand push-ups
Run 400 meters

14:06

M/40/5’8”/148lbs
Crossfitting since 09/15/2008

Row/Push Press
Pack scaling:
For Time:
Row 500m
90lb Push Press, 18 reps
Row 500m
90lb Push Press, 15 reps
Row 500m
90lb Push Press, 12 reps
Row 500m
90lb Push Press, 9 reps

13:25

Accidentally did 18-15-12-9 instead of 15-12-9-6.  Also, did 90lb Push Press instead of 95lb.

Front Squat 3-3-3-3-3

135, 155, 175, 195, 215

felt good on all sets.  swam a few hours later, 2000 yd IM workout.  pretty tired now.

Pack level row PP WOD

40kg Bar

12.17 -

Rowing was hard out 1.48 - 1.54- 1.58 - 1.59

PP was broken over head pressing is my weakness - 10 +5, 6+6, 5+ 4, 6 straight through

Felt terrible after….