Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

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Question about Stephen?

Are the stiff leg dead lifts from the floor or a platform?  Skimmed through the postings but didn’t see that question and couldn’t come up with a search that wouldn’t get me too much to filter through.

Thanks.

Scott

They should be at the normal height that a barbell is at when it has full plates on it. If you have bumpers every plate is the same height. If you have steel plates they will be lower for anything less than 45# plates. Since I fit into the second category I used a platform to get to normal height.

L-Pullups/Wallball

Puppies:
30 Wall ball shots, 12 lb ball to 10 ft target
15 Kipping Pull-ups
20 Wall ball shots, 12 lb ball to 10 ft target
12 Kipping Pull-ups
10 Wall ball shots, 12 lb ball to 10 ft target
9 Kipping Pull-ups

7:32

After tweaking my shoulder with the KTEs last week I decided to skip the L-sit this time and just focus on the pullups.

row,power cleans,thrusters 5 rounds for time of :
500m row
95# powercleans 12 reps
70# thrusters 15 reps
28:38 lots of suck to be had here , row seemed the worst

CFWU - 3x15 reps
Puppy/Pack
Five rounds for time of:
Row 500 meters
75# pound Power clean, 12 reps
45# pound Thruster, 15 reps
24.58
I did my own modified scaling for this one - the puppies seemed a little easy (I wasn’t dreading the workout), but the pack weight was a little too much for me.  I think this was a good scaling for me, as I was completely annihilated after the workout.

Cooled down with 20 minutes of slow running, 8 flights of stairs, 10 burpees, and stretching.

Question: On the power cleans, I felt like I maybe could have done more weight, except that my forearms were wearing out so that I couldn’t grip the bar very well on the last set of 12.  Is this normal for a beginner, or is it a sign that I was not doing the lift properly?

Rest Day as rxd and I need it!

Row/Power Cleans/Thrusters

Pack:
Five rounds for time of:
Row 500 meters
95 pound Power clean, 12 reps (subbed 65#‘s)
65 pound Thruster, 15 reps (subbed 65#‘s)

Warm Up:  5 min walk on treadmill

WOD:  34:21

Cash out:  Sit-ups 2x25

Notes:  WOW!!!  This was a killer.  I’ve been doing the last few WODs for speed…so lower/easier weight.  For this WOD, I decided to go “heavy” for me.  I’m in a globo gym, so there’s always an issue with tying up two bars while your doing your rowing.  Given this, the weight I picked for one bar was a bit of a compromise…fairly easy for the power cleans, but heavy for the thrusters.  As such, even my first round of thrusters was broken.  During the 4th and 5th rounds, I had a serious UFC style battle with pukie….luckily I won, but it killed my time. 

I am very happy to have the rest of today, and all of tomorrow as a rest day!!!

MetCon Friday:

C&J/ “Hacksaw”
W/U 2 rds:
run 400m
2 Agility Ladders
5 HSPU
5 CTB PU
10 KTE

DU practice cause I still suck
Burgener W/U

C&J: 1-1-1-1-1
75/95/135/145/155 (PR+10)
wrist felt iffy on the last two jerks, so I stopped with the PR

“Hacksaw”
21-15-9 KBS (70,53) - scaled to 53# - I need to work on the 70# bell more often
42-30-18 Double Unders - scaled to 30-20-10 to keep my ass moving.
6:50

I need to make a dedicated effort on DU. I could have easily been sub-5 if I could bloody do the damn things with any consistency.

CFWU minus pullups, 5-10 reps
stretching out shoulders

WOD: “Stephen”
Puppies:
20-15-10-5 rep rounds of:
Sit-up
Back extension
Knees to elbow (all strict)
45 pound Stiff legged deadlift

18:55

Everything flowed besides the KTE.  Could go up in stiff legged deadlift next time.

RIP Stephen.

Cashout: 1 round max strict pullups, 20 GHD situps, 1000m row

turns out we do have internet access!

deadlift skill work in the hotel room, then…

3 rounds for time, on the beach:
20 air squats
100 meter sprint
20 push ups
100 meter sprint
20 sit ups
100 meter sprint

15:12

last round of push ups from the knees.  the sand was an awesome extra challenge.  handstand work later on…

Three Rounds for Time
8 Muscle-Up Progressions
50 Squats

12:20

Cash Out
Ring Pull Ups - 3 sets of 3
Bos Jumps - 3 sets of 5
Plate Cleans - 3 sets of 5

The Porch
Three rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

18.17

Not happy with my mental toughness today. The power cleans weren’t too bad, but all three rounds of thrusters were broken. The worst was the last round. I planned on breaking it 8-7. I did 8, then after a 15 sec rest I sat the bar down after 5. WITH ONLY 2 MORE TO GO!!! I wasn’t at failure either. That probably added 20 seconds to my time…...pitiful!!!!

On the bright side, because of the knee issues I’ve had, this was only my 3rd time to do thrusters, but I have to get better at pushing myself.

CWe’re woorking out while on vacation
Did 3 rounds of
20 squats
Run 100 on the beach
20 push ups
Run 100 meters
20 situps
Run 100 meters

It was my first time running on a beach, was kind of fun but took a lot more effort than I would have thought…

Time 14;32

shame on myself. Dissappointment yesterday 50 sdhp, 95 lbs. power clean and 65 lbs. thruster and quite after two rounds (13 minutes in). Back got really tight and wasn’t feeling it im guessing from being tired/lack of sleep. Any ways getting right back on the horse today but using 500 meter run instead of sdhp. Those really taxt my back before doing the other workouts and my core is still week. That coupled with probably not best form wore me out quick.

Five rounds for time of:
Row 500 meters
95 pound Power clean, 12 reps
60 pound Thruster, 15 reps

Time: 30 mins.  Included 5mins of travel time getting to and from rowing machine.