Tuesday 090428

Shoulder Press 1-1-1-1-1-1-1 reps

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Wasn’t sure if I was going to make it to the gym today-have to make a trip.  Flight is a little later so I did-Back squats 3-3-3-3-3

135#x5, 145x5, 155x3, 165, 175, 185, 190PR

Today everybody is a Big Dawg.  If you are unsure how to do this you can check out the vid of the kids here (ignore the amazing push press at the end)
http://www.crossfitkids.com/index.php/Workouts/index-single/sunday_november_16th_2008

Also here is another vid from the mainsite:
http://media.crossfit.com/cf-video/SPPPPJ155.wmv

today
4 round :

40 - dead lift
40 - clean
40 - thruster
rope jumps - 200 reps

I was working with 66#

time - 49:05 min

SDHP, ring dips

5 rounds for time:

2 rounds
21 SDHP @ 50#
21 Bench dips

3 rounds
21 SDHP @ 40#
21 Bench dips

Time = 23:16

Interesting workout. Lungs played out before strength again.

michael pups
3 rounds for time
600m run
25 situps
15 supermans
14:30

and yesterday:
Filthy Fifty (pack 35)
35 x boxjump
35 x jumping pullups
35 x dumbbell swings 12.5kg (should have done more kg)
35 x walking lunge
35 x full rom situps
35 x push press 30kg first 10, 25kg the rest
35 x good mornings
35 x thruster 20kg (10 each hand)
35 x burpies
35 x jump-rope

just under 30 mins.
nearly saw my chicken dinner again but I am very happy with my performance on this one.

gluhar4ence - 28 April 2009 01:55 AM

today
4 rounds :

40 - dead lift
40 - clean
40 - thruster
rope jumps - 200 reps

I was working with 66#

time - 49:05 min

Wasn’t feeling very powerful today but did the following:
1x150
1x155
1x160
1x165 (failed - PR is 170)
1x155
1x155
1x155

Wouldn’t you know it I found a pair of H Streets this week and no sprinting!!

cfsb intro: week 6, day 2, deadlift!

10x135,10x185,5x235
3x275,1x325,1x335F,1x335,1x355,1x365(PR!)
20x235: show 8 fingers after every rep.

failed first attempt at 335 was because my overhand grip gave out. I switched to an alternating grip afterwards

Is there a demo or a link to the “bench dip”?

Also, if the workout says 1-1-1-1-1, that means that you do one rep then increase weight and do one rep and so on.  Is this correct?  Sorry for the questions, I am brand spanking new to Crossfit and don’t have any help with getting started except all of you.

re the bench dip just google it sure you will find plenty of info..

My lower Back is toast today

Buy in

15 pullups, 50 sit ups and 5 mile exercise bike ride

shoulder press…

25kg, 30kg, 35kg, 40kg, 45kg equal PR, 50kg(F), 50kg(F)

cash out

25kg shoulder press x 10

seem to be stuck on 45kg need to buy some 1kg plates and practice a bit more…

Still need work on my Shoulder presses. Got up to my PR, but that still is not very much

75#, 85#, 95#, 105#, 115#, 115#,95#

I tried to do Sunday’s WOD last night….after the morning WOD - nasty.
Don’t know if I recovered enough to set a new PR today.
65
95
105
115
135
140 (f)
140 (f)

How can I not press 165 when I can squat and dead at the intermediate level?
Fun but frusturating

snatch and pull-ups
scaled Puppy
8 minutes

Warm-up: 1 round CFWU (didn’t do the pull ups)

12 reps @ 45 lb snatch squat
8 free hanging chest to tree limb pull ups

12 reps @ 45 lb snatch squat
1 free hanging chest to tree limb - 3 unassisted ring pull ups - 9 assisted ring pull ups

10 reps @ 15 lb snatch squat
10 assisted ring pull ups.

Cash Out:
25m bear crawl
2 x 25 second assisted hand stand
5 handstand attempts (free)
2 skin the cats
2 x 15 second inverted hold on the rings
skill/strength working towards levers by slowing lowering in the plank position on the rings.

Stretching ala Bob Andersons “Martial Arts” Page - 20 minutes

Notes: I can say that I am now, not particularly fond of snatch squats. Had a glute that was taxed from the back extention work out cramp up pretty good betweent he second and third set. Those suckers are very difficult. I can see why folks say olymipic lifters are flexible.

Attempted to come back to the SDHP and dips from yesterday. I did it at home, where there was only a 53 lb kettleball.

Three rounds
15 SDHP w/ kettlebell @53lbs
21 chair dips

6:04

My arms/shoulders are jello :]

dbleyepatches - 28 April 2009 04:26 AM

Also, if the workout says 1-1-1-1-1, that means that you do one rep then increase weight and do one rep and so on.  Is this correct?  Sorry for the questions, I am brand spanking new to Crossfit and don’t have any help with getting started except all of you.

Yes, that’s the standard way.  Many folks go for a one rep max on the last set, so if you do, plan accordingly.  Also make sure you rest between sets, somewhere about 3-5 minutes.  Though on a long set like this, my early rests are short, and my later rests are the full 5. 

dbleyepatches - 28 April 2009 04:26 AM

Is there a demo or a link to the “bench dip”?

Bench dips = those tricep dips you see guys doing. 

http://www.freeworkoutsguide.com/leanabsfirmbutt.html

I like chair dips if I’ve got nothing else (on chair on either side of me) because then I don’t stress my triceps so much, seems to me, since my arms aren’t quite so behind me.  Because later on, you’ll find that dips and ring dips are, while being a huge tricep exercise, really work your chest.  so the closer I can come to that the better.

TP