USCG2005 - 13 August 2009 07:43 PM

Bond J - 13 August 2009 07:27 PM

How much weight?

I strongly encourage you to google search “Starting Strength” 2nd Ed. by Lon Kilgore and Mark Rippetoe.  Great book used by the serious Crossfitters who want to gain strength the right way.

I’m new to the pack, so hadn’t seen that before.  Thanks for the reference, it looks like a great book.  I have a copy on order now!

Haven’t posted in a couple of days b/c my internet at home sucks right now.  I’m on schedule with the WOD’s now, here what I have this week.

Linda (for puppies):
CFWU
10- 135#, 135#, 95#
8- 185#, 135#, 95#
6- 205#, 155#, 105#
4- 205#, 165#, 110#
2- 205#, 175#, 110#
Time:  24:34 (First time I did this one, spent a lot of time loading weights)
Boxing work: 5 3min rounds w/ 1min rest- 2 shadow boxing, 3 heavy bag

Death by (puppy) pullup:
CFWU
Completed round 6, and did 2 in round 7 of real pullups.
Completed rounds 7-20, and did 15 in round 21 of assisted pullups.
Finished last 6 assisted pullups after time expired.

“Death By Pullup”

9 rounds + 4
(beginner with elevated feet)

Cross Fit warm up 2 rounds
Need work on form and this really hurts my shoulders

5 x 95
5 x 95
5 x 95
5 x 115
3 x 115

I’ll be doing the WOD’s again after my army fitness test on Monday

Made a workout as tribute to my Nan today

Audrey
4 rounds for time of: 9:15
65kg Deadlift x20
HSPU x 10
400m run

Have a hip that isn’t ready for heavy lifting.  Still weak from Linda.

Push press 1-1-1-1-1-1-1 reps
95-105-115-125-130(F)-125-125(F)-120-120

No PR but did my past PR 2x and 5# under 2x. 130# went up but not far past my head.  Need another few weeks.

Back squat 95# set 20/15
Front squat 55# set 20/20

Death by Pullups: 15 rounds + 10 pullups (Yay!)

Front Squat: started with a PR and kept on rolling
135-155-175-195
Stopped knowing the next one would’ve been too heavy. I’m glad all my HPC practice has helped with my racking form on this one.

6:30 am Class

Buy in
Handstand => Forward roll => Alligator crawl => Dip Walk => => Dip walk =>  50 M run Agility ladder swizzle => Vault =>Vault

“Suck and Blow”
AMRAP in 20
100 M run
10 KB swings
10 Pull ups

Cash out
Hollow rocks

Wahooo early birds!!!

Taking an active rest day today because I’ve got the O-Lifting seminar tomorrow at CF East Sac.

Pose Drills and some work on taping my torn hands so I can lift tomorrow.

OOOPS!!

I missed the ‘Front’ bit of the title and did normal Squats….....LOL

So Buy In

10mins Spinning Bike

3 x 100kg(225lds)
1 x 110kg(247.5lds)
1 x 120kg(270lds)
1 x 130kg(292.5lds)
1 x 130kg
1 x 130kg
1 x 120kg

Not too bad but I am lifting off off the rear of a flat bench so I’m already squatting before I get to the start point!

Cash In

10 x Abs Cards (3 x face value)

H-Inclined Sits         -6/12/9
C-Hanging Knee Raise   -18
D-Weighted Side Bends -24/30/15
S-Crunchies           -12/21/9

Bunny
42/M/5’10”/98kg
UK Fitter since May 09

MsUnderRated - 14 August 2009 04:24 AM

Warm up
500m row

2 rounds
5 wall ball #12
10 GHD
5 box jumps
10 OHS with broomstick

Front Squat 45x2, 65x2

WOD Front Squat 1-1-1-1-1
85-95-105-115F

Nice work! Next week, I am starting new cycle of CFSB (you’re gaining on me - lol!)
I like your warmup too. I may use it today.

Front Squats
Went light and worked on form.  Triceps and forearms are really tight.  Worked on front rack and finger position. 
66
88
99
110
121
132
143

Did some back squats after

5x 143
5x 176
5x 198

Friday, August 14th - Front Squats

CFWU x 3
Burgener Warm Up

WOD as Rx
135#-155#-175#-185#-195#-205#-215#PR

Not bad 185# for PR back in June, nice to see a increase to 215#, and i felt like i could do more.

Cash out
HSPU’s x 5
10 45# OHS

Monday 090810

Four rounds, each for time of:
800 meter run

1 4:05 , rest 1.24
2 4:09 , rest 1.09
3 4:43

Done after 3….

Front squat 1-1-1-1-1-1-1 reps
75-90-100-110-120x3
120# is all the free weight I have and that is a little easy.
Practiced handstands and cleans. Trying to work on form.