“Cindy”

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

33 Rounds

Cashout:
Four sets of
Calf raises x 10
Ab-wheel x 10

June 11, 2009

Back Squats 1-1-1-1-1-1-1

185#-205#(PB)-205#-225#(PB)-225#-235#(PB)-235#

Had a little trouble with the last one, but I got it up.

Warm-Up
DROMS #1

2 Rounds w/ a Bar:
10 x Front Squats
5 x Press
5 x Push Jerk
5 x Hang Cleans

CFS Lvl 2 WOD 090611 - Clean & Jerk/Bridge Stick Clean Pulls
Clean & Jerk: 10 Singles, work up to 5 sets @ 85 1RM (240#)
1 x 135#, 155#, 165#, 180#, 200#
1 x 210#, 210#, 210#, 210#, 210#

Bridge Stick Clean Pulls (Height - #11 on Power Rack):
3 x 135#, 205#
2 x 255#, 295#(1+f), 295#

Cool-Down
Rush to Car Dealer for Scheduled Maintenance

C&J felt great.  The last one, I rushed the pull and bounced it off my thighs a bit.  Bar ended up out front in reception, but I was able to hold on fine.  Just sucks to end on an inconsistent note.

The Bridge Stick Pulls were new for me.  For those who won’t know (I didn’t), you basically set up a PVC pipe sticking out in the air horizontally at naval level (sternum level for snatch pulls) off to the side of your setup so that it is still over your lifting space perpendicular to the bar.  For us, our Power Racks have numbered holes for the safety bars to run through that work great as an adjustable holder for the PVC.  Then you do clean pulls ensuring you finish the second pull so that the bar hits the stick.

You can work up to some pretty big numbers before you can’t hit the stick anymore.  122% of my 1RM Clean for a set of 2 was completely doable.  Totally crushed my thumbs until I smartened up and used some wrist straps for the last set.  Lots of fun.

Bit of a disaster today…

Started with 93.5lbs (due to metric weights) for the hang cleans and after one round determined that I did not have the technique to do the whole WOD without crippling myself so I went down to just the bar (44lbs)

1 Round 12 reps @93.5lbs (bad form)
5 Rounds 12 reps @ 44lbs

And 6 rounds

9 ring dips with feet on box
21 sit ups anchored.

Olympic lifts are clearly a gap in my skill set right now.  It is clear I do not have the technique or the flexibility to due them right.  More PVC work is required.

Xtoph - 11 June 2009 06:45 AM

“Cindy”

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

33 Rounds

Cashout:
Four sets of
Calf raises x 10
Ab-wheel x 10

Dude!! Nice job. You might want to plus up next time.

No workout for me today. just some light work and stretching. I have my PT test tomorrow. Hope to get in the 290s or even max it.

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

All Hang Cleans were legit Hang Squat Cleans. Subbed HSPUs for Ring Dips. Need to get some rings…

6 rounds plus 2 Hang Squat Cleans.

Went ahead and finished 7th round after time had expired.

My legs are looking forward to the much needed rest day tomorrow…

Workouts from the past few days have gone really well.  Very pleased with the progress, maybe except in the running department.  Still suck at that.

6/8/09
Run 800 meters

10 L pull-ups (sub tuck pull-ups)

Run 800 meters

20 Strict pull-ups

Run 800 meters

30 Kipping pull-ups
Time—21:14

6/10/09
Deadlifts
385/395/405/415/430/440/450(PR)

6/11/09
Lynne
Bodyweight Bench (225 lbs.)/Pullups
14/16
12/16
10/13
9/10
10/10

I had about 5-7 mins. in between each round.  I know these numbers look suspiciously like I was shooting for a number, but as prescribed I was falling off the bar or could barely move the bar off my chest. 

When doing the max pullups I found that I was failing because of my grip.  I fell off the bar and then quickly jumped back up and was able to get a couple more pullups in each set.  Cheating?  Wasn’t quite sure if I should do this, but felt like I hadn’t quite gone to failure yet.  Thanks for the help.

Complete as many rounds as possible in 15 minutes of:
35-pound Hang clean, 15 reps (Note- next time I’m jumping up to 45 lbs, at least.)
15 bench dips
15 Sit-ups

6 Rounds Completed + 15 reps Hang clean

Wanted to do a higher scaling of this but unfortunately my rings are still in the mail. Supposed to be here tomorrow though! 

Buy in: Samson Stretch x2

Puppies:
Complete as many rounds as possible in 15 minutes of:
35-45-pound Hang clean, 15 reps
12 bench dips
15 Sit-ups

Rounds Completed= 9

Cash Out: 10 Mins of Handstand practice

Buy in
2 x
100 M
5 Pull ups
10 Push ups
15 squats
20 Hollow rocks

Puppies:
Complete as many rounds as possible in 15 minutes of:
35-45-pound Hang clean, 15 reps
12 Bar or bench dips
15 Sit-ups

Cash out
2 x
10 Knees to elbows
15 Supermans or back extensions
20 Sit ups

Pack:
Complete as many rounds as possible in 20 minutes of:
95-pound Hang clean, 12 reps (power cleans)
9 Ring dips (subbed with HSPU
21 Sit-ups

cashout: 80 bar dips

My squat cleans are still under construction so I did hang power cleans just to keep everything flowing smoothly.  Also, I have the same problem as another crossfitter with the dip station being at the opposite end of gym as the area where I do cleans.  Again, to keep everything flowing I subbed for HSPU using a 1:1 ratio.

8 full rounds ***my timer went off when I grabbed the barbbell to start round 9.

88Lb Water Keg Hang Clean/Front Squat X 15:
    Don’t have a barbell in the backyard yet, filled a keg with about 8 gallons of water to equal 88Lbs.  Makes it harder due to balancing a sloshing keg.  1st rounds had higher reps of Hang Cleans then going to Front Squats to get to 15 reps , ended with lower reps of HC then FS to get 15 reps .  Average was 50%HC, 50% FS

DIPS X 12:
    Variation of chair dips except used 16inch tall logs as my dip station with feet L’ed out in front on the floor

Sit ups X 21

5 rounds in 20 mins

buy in

stretching
15/15 lunges/back extensions
check heat index in garage: 95 F

hang cleans 65#, bench dips, situps 15 15 21

five sets 1 & 2 unbroken) third and fourth somewhat broken, last set pulverized

cash out

avoiding a second look at this am’s omelet.
hydrate

As rx’d

4 rounds with 30 seconds to spare. this workout is a sleeperrrrrrrrr