Clean and Press/Jerks, Pull ups, Push ups

5@135 C&P, 5 pull ups, 20 push ups-  6 rounds
totals-30 C&P, 30 pull ups, 120 push ups

Finished with 2 sets of 20, 40lb dumbbell bench presses

9am Crossfit @ Brand X

Buy in - 3x
2 forward rolls > Bear crawl back > 1:00 Double unders

WOD
“Angie”
100 pull ups
100 Push ups
100 sit ups
100 squats

Cash out - 2x
2:00 Hang on the bar
1:00 L-sits

* Really tried to have everyone work on rest management.

Complete as many rounds in 15 minutes as you can of:

6 Pull-ups
6 Bar Dips
4 Handstand Push-ups
8 55-pound Dumbbell swings

This Time:  8 rounds + 3 Pull-ups + 3 Bar Dips

Last Time:  7 rounds + 6 Pull-ups + 6 Bar Dips

dunno - 26 August 2009 09:59 AM

My quads have been in lock down the past three days, any body else or is it just me?  No matter how much I stretch I can’t loosen them up.

Tons and tons of stretching, I have to loosen these quads up somehow.  Any Suggestions?

http://sanfranciscocrossfit.blogspot.com/2008/12/doode-wheres-my-quads.html

Step in and take the hit my friend . . .

TexasPatrick - 26 August 2009 10:31 AM

dunno - 26 August 2009 09:59 AM

My quads have been in lock down the past three days, any body else or is it just me?  No matter how much I stretch I can’t loosen them up.

Tons and tons of stretching, I have to loosen these quads up somehow.  Any Suggestions?

http://sanfranciscocrossfit.blogspot.com/2008/12/doode-wheres-my-quads.html

Step in and take the hit my friend . . .

My quads feel pretty ridiculous right now too. Looks like I know what I’m doing when I hit the living room tonight! Bring on the pain train…

WU: 2x10: Sampson, OHSQ, goodmornings, situps

“Nate” - “puppies”
AMRAP 12 minutes
2 x {3 pullups, 3 bar dips} (95lb assist)
4 pushups
8 DB swings 25lbs

6 rounds + everything but 1 DB swing (drat!)

Out: stretch, 1mi @ 6.5mph treadmill

I have learned the hard way that the 95lb assist is the embarrassing but correct amount in a workout where I have to sub for a muscle-up.  The combination of movements in this WOD was a killer and I was clearly limited by the pullup-dip combo + pushups.  Removing any one of those three would not have been near as bad.  I felt like I could rest my shoulders during the swings by “popping” open my hips to drive the dumbell up.  I even did an extra DB swing on one round when I got into the groove.

I ordered rings yesterday, so my journey to the ring dip begins soon!

M/43/6’1”/200

vacumatic - 26 August 2009 11:15 AM

  I felt like I could rest my shoulders during the swings by “popping” open my hips to drive the dumbell up.  I even did an extra DB swing on one round when I got into the groove.

Until I went to the affiliate, I did not truly understand the KBS. What you discuss here above is the primary means by which the bell is supposed ot be moved - it’s almost all hips. The only shoulder in here is perhaps a little tug at the end to move the bell overhead (taking it from a Russian swing to an American Swing). If the bell stands upright overhead, then you did it right. If it droops, you used too much arm/not enough hip.  Hope this helps.

WU: 10 km bike ride

Nate Puppy scale:

Complete as many rounds in 12 minutes as you can of:
3 beginner pull ups
3 bench dips
4 push ups
8 25# Kettlebell swings

Results: 12 rounds

Mrs. Bad Mojo

Rest day

Decided to do a different WOD, but still got the same end result (tired). 

weight Dumbbell (DB): 50 lbs. for all exercises

exercises: Squats (DB near legs)-Squat Cleans-Push Press-Squat (DB near head)

reps and rounds: 5 reps of each exercise per round for 5 rounds (rest 2 min between rounds)

Time:  1st-1:32, 2nd-2:13, 3rd-2:13, 4th-1:08, 5th-:59

Wednesday, August 26th, 2009 - Nate

Cash-In
45 ab-mat sit-ups
Dead hangs till failure on pull-up bar
30 good mornings
Samson Stretch

Pack-13 rounds in 15 minutes
3 strict pull-ups (chest to bar)
3 ring dips
4 HSPU with bridged feet
8 35 lb KB swings

Cash out
Tried a few jumping muscle-ups

airborne82p - 26 August 2009 09:06 AM

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

95
125
135
135
140
145
140

915

ok it must be said , this picture scares me . LOL Catnog

No consistency recently with my WODs, and my diet hasn’t been great, either.  Not surprised with my backslide on Cindy’s time.

C2R 500m, 1.55.4, 34 cal.
CFWU x3: stretch, squats, GHSU and BE (Smith), KPU 5/5/5, and dips

Cindy Pack:
AMRAP in 12 min.:
5 pull-ups
10 push-ups
15 squats

7 full rounds.  Last time I did this version 6/9/09 was 9 rounds plus 5 pull-ups and 4 push-ups.

I’m sad the summer is ending and the girls are going back to school, but at least I’ll be able to get back into a better routine.

Pack scaling subbed 40# DB for KB swings

10 rounds in 14:51
did jumping MU’s with rings at 6’3” (3 inches above my head) for 6 rounds, then began to fail so lowered rings to 6’0 for last 4 rounds.  I see a true MU on the horizon….    HSPUP’s were piked with feet on 42” railing.

8/25/09

34yom / 206lbs

Puppy/Pack Hybrid
Complete as many rounds as possible in 17 minutes of:
60 pound Thruster, 5 reps
60 pound Hang Powercleans, 7 reps
60 pound Sumo Deadlift High-pull, 10 reps

5 rounds + 5 Thrusters and 7 Hang Powercleans

Form is improving with practice. I expect to add 2 rounds by next time this comes around.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.
Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5/7

Last time 4 rounds + 5/7/7