Pre-Superbowl….CFWU + 400m run (2x)

“Stephen” Pack: 30-25-20-15-10-5 rep rounds of:
Sit-up
Back extension
Knees to elbow (progression)
Stiff legged deadlift (@135)

28:25…Need to write down the weight for the WOD next time…I wound up doing 135 instead of 95…just wasn’t thinking that morning.

Puppies: (slightly modified)
23-15-10-5-3 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
75 pound Stiff legged deadlift

13:44

Lower back is screaming!!!  Really thought about going pack level but thinking of that extra set of 25 gives me shivers…GHD sits felt good and started getting a good rhythem w/ KTE

Puppies:
20-15-10-5 rep rounds of:
Sit-up
Back extension (or superman’s)
Knees to elbow (or progression)
25-45 pound Stiff legged deadlift

My back is still sore from deadlifts on Saturday, hence the lighter weight.  10:40 for the workout.

630 & 8 am Crossfit @ Brand X

Buy in - 3x 1:00 row > 1:00 jump rope

WOD
5k

Cash out - Take a weakness and work on it.
Then stretch

kinyaner - 08 February 2010 06:39 AM

Munchie - 08 February 2010 06:12 AM

Puppies, four rounds for time of:
40 pound Thruster, 5 reps
5 Muscle-ups (subbed 4 pull-ups and 4 dips for 1 muscle up - 70# assist first 3 rounds, 80# assist last round)
Run 400m (6.4 mph)

39:07

QUESTION!  Okay, this took me forever and I’m wondering if I subbed pull-ups/dips correctly for the muscle ups?  I did a pull-up and then a dip four times for every muscle-up rx’ed.  If this is the correct assumption, then I am going to figure out muscle-ups real soon because it sucked (in addition to moving real slow this morning anyways).  If I did this substitution wrong, I am going to assume this was not extra work, but more of a exercise in character development

Nope, you’re right. 5 Muscle-ups = 20 Pull-ups, 20 Dips. It is truly a motivator to figure out muscle-ups sooner than later, I agree. It’s a combo of both aspects of your comment: lots of extra work + character development.
4 Rounds means… 80 Pull-ups, 80 dips… eww, awful. I feel for you. I have no rings and haven’t done bar muscle-ups yet, so I’m usually in the same situation.

thanks kinyaner!

February 8, 2009

Dead lifts 5-5-5-5-5-5-5

Standard warm up

Dead lifts 205 x 5-205 x 5-215 x 5-225 x 5-225 x 5-215 x 5-215 x 5

Front squats 5 @ 95, 115, 125, 135, 145

5 rounds of
Turkish getups (15,20,25,30,35)
10 Pullups

02/06/2010

WEIGHT-LIFTING CIRCUITS
1. 3 rounds of 12 reps (3 x 12)
  DB Incline Bench
  Pushups (feet raised on bench)
  Shrugs

2. 3 x 12
  DB Bent rows
  DB Lateral Shoulder Raises
  DB Romanian Stiff-leg Deadlifts

3. 3 x 12 (except squats)
  DB Curls
  Tricep Overheads
  50 Squats (bodywgt)

4. DEADLIFT PROGRESSIONS
  9-9-9-6-6-3-3 (after warming up with lighter weight/reps
  185#-185#-#225-235#-235#-255#-255#

5. 3 x 15
  Cybex Curls
  Cybex Triceps
  Standing Calf Raises

Stationary Bike
30 minutes

Felt really good today.  Wasn’t necessarily going to do Deadlifts…but once got there just felt the urge and it paid off!

Catnog - 08 February 2010 03:11 AM

Modified “STEPHEN”
30,25,20,15,10,5 rep rounds of :
-situps
-supermans
-toes to bar
-95# stiff legged deadlift
24:39 and on a side note , the little catnogs brought 3 silver medals home from rhode island[/quote

Your kids are awesome.Look out UFC!

Rest day as rxd!

Took yesterday as a rest day as was feeling done in!!
Decided to give Stephen a try today..
Puppy-ish
20-15-10-5
Sit ups(ab mat unanchored)
Supermans
Knees to elbows (not touching but as far as I could go)
30kg stiff legged deadlifts

10:42

test

Metric - 07 February 2010 05:14 PM

Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

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.

As Rx’d. Gotta love a rest day.

Snatch 3-3-3-3

45/45/65/75
1st time on snatches - I NEED more work on this!

Bench 1-1-1-1
135/185/205/205

Not a rest day for me.  Today was SuperBowl Penance Day.  I ate pizza and other assorted crap last night, and I consumed adult beverages on Saturday night.

Today:
5 sets of:
  row 500m
  SDHP 95lbs (yes, it’s a light weight, but I’m weak and old and spent all day Saturday ripping up and carting off 2,400 sq ft of carpet and working on a roof in a house I just bought!)
  21 pushups on pushup stands

Time for this was <25 mins. and I finished with one more 1000m row in 5:30.  I spent a lot of time walking from the rower to the weight area of the gym, too.  This was a good workout, even if my partners didn’t show up because of snow.

Stronger today than yesterday.