Monday 090504

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

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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.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

And we have another SuperSwede sighting in the photo on the mainsite.

Top photo, 5 from the right. Blue shirt, camo pants and chrome dome. Sven on the name tag.

How did these guys keep their tags on for the whole cert?
I sweated mine off in about half an hour.

Today everyones a Big Dawg!

If you have not done front squats before or have trouble with them, start light and work on your technique.

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

Buy in:
2 rounds
5 Push ups
10 Toes to Bar
15 squats
1 L-sit

Front squat 3-3-3-3-3 reps
Today everyones a Big Dawg!

If you have not done front squats before or have trouble with them, start light and work on your technique.

#135 No squat rack+Worked on form.

Cash out
2 x
3 Skin the Cats (max hang for me)
10 Handstand attempts

Metric - 03 May 2009 04:01 PM

How did these guys keep their tags on for the whole cert?
I sweated mine off in about half an hour.

Isn’t the answer: May in Sweden v. June in Ramona?  I don’t know about you, but Hot AND Dry aren’t the first things that come to mind when I think about Sweden.  That would be meatballs.

Hansen

2nd WOD

Warm up skipping and dymanic stretch.

Pack
3 Rounds of
20 DB swings 20kgs (scaled to 10kg for last ten of last round to keep form)
20 Burpees (wanted to quit)
20 Aust airforce situps (never done Rx type)

16.45.

Warm down wobbly walk and PNF strech for hammies.

TexasPatrick - 03 May 2009 07:53 PM

Metric - 03 May 2009 04:01 PM

How did these guys keep their tags on for the whole cert?
I sweated mine off in about half an hour.

Isn’t the answer: May in Sweden v. June in Ramona? I don’t know about you, but Hot AND Dry aren’t the first things that come to mind when I think about Sweden. That would be meatballs.

you’re spot on there TP BUT this weekend had pretty good weather, sunny and 15-20 degrees C. But when I was in Stockholm in october for a CF intro seminar I was soaked, so I dunno ......

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

37#-60#-80#-125#-110#

my legs could have lifted a lot more but my wrists were struggling. i think my technique needs a lot more work before i can lift a lot heaveier.

Snatch & Pull ups

Pack:
Three rounds, 21-15- and 9 reps, for time of:
65 pound Squat snatch
Chest to bar Pull-ups

13:46

Between 2nd and 3rd back-and-forth trips to U.S., planned a week of recent WODs and hope to post each day until I’m off again…

Great selection for first day back of non-hotel and made up maintenance workouts; squat snatch is a lot more fun to say 21 times than do 21 times.

First time on these and form reflected that. Made sure to do full squats, but caught most of these too high and had to go back down. Soon as my arms go up, my squats are too far on my toes and I stepped out of a lot of these. Afterward, I checked my form on squats and they were fine, something about the overhead position, need to work on that.

Also first time doing C2Bs except when warming up or playing around. Pretty bad at these too. I could do abs to bar and chest over bar, but couldn’t do true C2Bs. These (abs to bar) took forever, sets of 3-5, unable to hold a kipping rhythm, but think I kept the ‘point’ of the exercise.

Did 30’ on bike trainer early this morning. 45’ of intervals last night too.

My road nutrition has been lame and I’m adding some cardio to get my mind and metabolism going again. Doing a three week perfect push-up challenge to have some sense of continuity during this traveling spree.

Tomorrow is SDHP and ring dips. Glad to read you’re all doing well.

WU - 5:00 min bike, 10 dips, 5 pullups, 5 knees to elbows, 10 squats

FRONT SQUAT

45 x3, 2 sets

95 x3
135 x3
135 x3
145 x3
185 fail
155 x3
45 x10

lower back felt a little, wrists felt it A LOT.  They felt really tight and inflexible, so I never got comfortable on the bar.  Any suggestions to remedy this issue?
I think my legs could’ve handled more…

Cash Out - 10:00 mile jog on incline 3.0

Get some.

“Hansen”

Pack:
Five rounds for time of:
1.5 pood Kettlebell swing, 20 reps (25kg - 55lb)
20 Burpees
20 Anchored sit-ups

Time: 23:32

Only been doing CF a couple of weeks and this was the hardest workout so far! Just what I needed

cfwu 2 rounds of 10reps.

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

in kg’s

40 3x-50x3-60x3-65x3-70x3(PR)-75 (2x, 1 F)

buy in
5 mins on the bike

“Elizabeth”

21-15-9 reps of:
power-clean 35kg (felt a little easy, gonna up the weight next time)
bar dips
around 15:30

cash-out
2 rounds
50 jump rope
10 box jumps

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

115
145
155
165
170, twice, failed on the last rep

Metric.
You missed me in the middle shot ha ha.
the reason why I am looking so “good” is that I didn’t work out, I just walked around and yelled at people (Brand X coaching).
You get to keep your tan and all doing that…
If you checked the CF Football site a couple of days ago you’ll see how we kept the tan’s.
There was however a stoopid wod on Sunday he he

CFE
Row 6 x 250m (loving our new C2!)

Warm up
10 Squats
DL 5x #45

WOD
Deadlift 3-3-3-3-3
95-105-105-115-125

Cool Down
GHD situps 2x20

Oops!  Clearly I was too bleary eyed to see that the WOD says Front Squats not Deadlifts.  If this is what my day is going to be like then I might as well go back to bed! 

Oh well, I did some deadlift work today.