Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Hang power clean and jerk 1-1-1-1-1-1-1 reps

60-65-70-75-80-85-100 (attempt 1, failed) - 100 (attempt 2, failed) - 95 (PR)

Buy in:

2 rounds of
Samson stretch
10 air squates

then

3 rounds of
run 100 meters
10 Hollow rocks

WOD
Pack
“Nancy”

18:43

Cycle4 week8

warm-up
1000m C2 row 3:41

ME Work
Shoulder press
[2@115;2@135;2@145;2@150 warm-up]
multi-rep only
attempt >10 in a single set OR 20total @130: got 8,4,4,4 * 1min rest b/e sets
8 is a multi-rep PR

10min rest, then…

WOD
Fractured Cindy (from BrandX)
3 rounds of:
5min Cindy
3min rest
4/5/2009: (reg. pull-ups)
Round 1: 5 complete + 5pull-ups + 10push-ups + 7squats
Round 2: 5 complete + 5pull-ups + 10push-ups + 8squats
Round 3: 5 complete + 5pull-ups + 10push-ups

Poor.  Just had nuthin’ today…

1/12/2006: (C2B pull-ups)
Round 1: 5 complete + 5pull-ups + 10push-ups
Round 2: 5 complete + 5pull-ups
Round 3: 5 complete
9/21/2008: (reg. pull-ups)
Round 1: 6 complete + 5 pull-ups + 6 push-ups
Round 2: 6 complete
Round 3: 5 complete + 5 pull-ups + 10 push-ups

Well, first Crossfit WOD for me and I did “Nancy” yesterday morning.

Pack
“Nancy”

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

19:04

I was proud of my time since at the end of the third round I was ready to quit!!  Stuck it out and was actually very pleased.  I could definitely feel the OHS’s in the shoulder’s last night and this morning.

Warmup: 3 rounds
10 sdhp 65#
10 box jumps
10 push press 65#
10 good mornings 65#

then, OHS 2 x (10 x 45)—working on very slow, controlled descent.

ME Work
Back Squat 3-3-3
(5x 115, 5x 135) 160-170-180

WOD:  7rft
3 push jerk 95#
6 pullups
9 box jumps 20”
7:22

The weather is finally getting nice. So, back to Sunday morning outdoor fun.
5-6 mile hike.

canus_nerdus - 05 April 2009 12:17 PM

Warmup: 3 rounds
10 sdhp 65#
10 box jumps
10 push press 65#
10 good mornings 65#

then, OHS 2 x (10 x 45)—working on very slow, controlled descent.

ME Work
Back Squat 3-3-3
(5x 115, 5x 135) 160-170-180

WOD:  7rft
3 push jerk 95#
6 pullups
9 box jumps 20”
7:22

Nice workout! How did you like the metcon?

FirmDancer - 05 April 2009 12:21 PM

Nice workout! How did you like the metcon?

It was fun.  I liked having the push jerk in the mix.  I think I could go a bit heavier on these next time.

I made it through all rounds unbroken, so I think I need to “up” something.  Maybe just my intensity.  I wonder what a big dawg time would be for this WOD?

canus_nerdus - 05 April 2009 12:29 PM

FirmDancer - 05 April 2009 12:21 PM

Nice workout! How did you like the metcon?

It was fun.  I liked having the push jerk in the mix.  I think I could go a bit heavier on these next time.

I made it through all rounds unbroken, so I think I need to “up” something.  Maybe just my intensity.  I wonder what a big dawg time would be for this WOD?

All my sets were unbroken too, but ... I saw a time of 5:19 posted (so I guess I have room to get faster before going heavier). They didn’t mention scaling so I assume it was rx’d.

c-n
That’s similar to the one Gonzo and I did yesterday…
Gimpy’s WOD
AMRAP in 12min
5 135# push press
10 pull-ups
15 30inch box jumps
Gimpy got 7+ rds!!!  What a suck-fest that was.
You can extrapolate to the one you posted…

Day 2 (OWWWW from yesterday)

Warm-up
400 m run

3 rounds of
10 kb swings
10 wall balls
10 walking lunges (alternating)

Skill work day - Squat cleans
finished with one rep max - 215

cool down stretching

felt awesome being back…will let you know how it feels tomorrow.

By now, those of you that are astute figured out that was BRONSONG’s post above. Nope! I did not do a 215 squat clean!

Here’s mine!

2nd day at CrossFit Genesis. In a lot of pain from day one.

Warm-up
400 m run

3 rounds of
10 kb swings
10 wall balls
10 walking lunges (alternating)

Skill work day - Squat cleans 25 pounds (15-20 non consecutive reps)

cool down stretching

Day 6 of the 11 day diet. Not sure, but I think I can tell it is affecting my performance. Not as much energy. Feel kind of drained.

Today is the second day of taking my wife and getting her started. I am pretty excited. She is doing great and is being a real trooper. I taught her and a friend the CFWU and the different variations they can do for Pull-ups and Dips.

That being said, I did not feel like my focus was 100% on my workout. I was constantly checking on them between sets. I also showed them the Burgner Warm-up for hang cleans and coached them through some drills to practice the movement.

CFWU x 1

Hang Power Clean and Jerk 1-1-1-1-1-1-1

135-185-205-225*-245*-255* (missed jerk)

*Used wrist straps. Tried 225 without and the barbell just flew out of my hand on the pull. Could not grip it through the pull. Pride was bruised so I decided to use straps.

Ended up doing sets of one on Hang Cleans using straps. Hadn’t done this in about 4 months.

Picked up after 255 and did 275-295-305-315-325(missed).

Finished up with the CFFB WOD.

Wasn’t sure what weight to start at so I just did the following.
135-135-185-205-205(missed the RJ)

Decided I was finished. No energy. Did 10 Pull-ups to finish WOD.

Did some Handstand practice

Had a major breakthrough for me. Held a static hand stand (no support) for about 6-7 seconds two times. That is a major improvement for me.

10 rounds for time of:
10 Pull-ups
10 Dips

14:08

Awesome workout!

BUTTERCUPCRIMEFIGHTER! - 05 April 2009 01:10 PM

By now, those of you that are astute figured out that was BRONSONG’s post above. Nope! I did not do a 215 squat clean!

I was amazed, and confused. Yesterday you did thrusters with 15#, today - squat cleans at 215!