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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/29/12 12:38 A

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BB Gymnastics

1) 7X2 Clean + 1 Push Jerk 135 lbs

Strength

1) Back Squat: 3X5 @ 75% 217 lbs, 2X5 @ 80% 232 lbs

2a) 5X3 Push Press –155 lbs
2b) 5X3 Pause Front Squats – 155 lbs

Conditioning

3 rounds for time of:
5 Bench Press 185 lbs
25 Burpees

9:49 (failed on the 3rd rep of the last set of bench, Thank god for the safety bar!)

m/f/s 1/2/2


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

KAITMEND's Photo KAITMEND SparkPoints: (10,494)
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6/28/12 6:08 P

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1RFT

30 HSPU
40 pushups
50 KB swings
60 Situps
70 Burpees.

Time: 19:55
can you say GROSS.


All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or weight or the wrong type to play this or achieve this. They will tell you no, a thousand times, no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES!


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/28/12 11:20 A

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WOD:
10 Rounds
3 Push Press (increasing weight)
15 sec airdyne sprint
- minimum 1 minute rest

Press weights, 45x2, 50x2, 55, 60, 65, 70, 75, 80

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/28/12 12:41 A

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BB Gymnastics

1) 7X2 Hang Snatch 95 lbs

2a) 3X3 Snatch Deadlift 225 lbs
2b) 3X3 Drop Snatch 105 lbs

Strength

1a) 3X8 Good Mornings 115 lbs
1b) 3X10 Push Press 115 lbs

Conditioning

4 rounds
3 muscle ups (red band)
50 Battle Ropes

didn't time

m/f/s 2/3/2

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/27/12 9:46 A

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Skill Back Squats
5x5

WOD:
500m row 90 sec rest 500m row
2:07 / 2:04

My legs were spent..

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/26/12 1:55 P

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Tuesday:

Warm up:
1:1 work/rest ratio, 30 second chin up holds for 5 mins

WOD
5 rounds of:
100m sprint
20 air squats
100m sprint
20 mountain climbers

10:06...good times...my thighs are fried



- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/26/12 11:41 A

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Monday's Workout

WOD1: 8 min AMRAP
crab crawl 20 ft - 10 pushups
crab crawl 20 ft- 10 hollow rocks
6 rounds to 5 push-ups

4 minute rest

WOD2: 8 minu AMRAP
bear crawl length of the gym - 25 DU
bear crawl length of the gym - 10 pull ups (purple band)
4 rounds + bc+ DU= BC

My arms were screaming and I accidentally said bear claw and got a good chuckle from our instructor who told me steer clear of the pasteries after class.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/26/12 12:39 A

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BB Gymnastics

1) 7X1 Hang Snatch 95 lbs

2) 7X1 Hang Clean 145 lbs

7X3 Back Squat 2@203-2@232-3@261 lbs

Conditioning

3 rounds for total total reps of:

30 Med Ball Slams
ME UB Thrusters @ 95 lbs

1. 12 2. 10 3. 8

m/f/s 3/2/2


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

COACH_CUJO's Photo COACH_CUJO Posts: 959
6/25/12 4:53 P

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Got a quick one in today...

30-20-10
Pull Ups
Lunges-25# overhead

11:27

Clare...way to get your friend involved and well done on the deadlift PR...keep working on your form and I know you'll blow past 152.5.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/22/12 4:58 P

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Vacation day for me today meant I got my teacher friend to join me for a Crossfit workout(ish) at my house...

1 mile run
5 rounds
10 push-ups
20 air squats
30 crunches
1 mile run
- modified this slightly off a half murph

She really enjoyed it and is now looking forward to joining me at a bring a friend to Crossfit day at my gym!

So I went to drop off some paperwork at my box on Friday night (they are getting suggestions as to how to schedule the coming months since we are coming to the end of our 3 month strength cycle) and got roped into doing another workout... which really wasn't too hard.

Skill: Deadlift
I PR'd another lift at 152.5# but didn't have the best form. Good form at 147.5, so I know I can get it.

WOD:
AMRAP 3 minutes
10 wall balls 14#
5 burpees
score: 3 rounds + 5 wall balls
*I was in the final group of three groups, and it was nice to have someone counting for you and cheering you on. I also found out that the wave that I was in (all girls) everyone else was using 6 or 10# balls, whcih could be why they were flying through wall balls. That was a killer 3 minutes.

Edited by: HEALTH-E-CLARE at: 6/23/2012 (20:50)
Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/22/12 4:32 P

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BB Gymnastics

7X2 Split Jerk 155 lbs

Strength

1a) 10X2 Banded Deadlifts 165 lbs + blue band
1b) 3X5 Seated Shoulder Press 125 lbs

Conditioning

12 minute AMRAP of:
15 KBS 24kg
15 Push ups
15 Thrusters 45 lbs
15 Ring Rows
4 rounds 3 thrusters complete

m/f/s 2/3/1


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/21/12 10:05 P

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Being the only person at your crossfit class is a good thing and a bad thing:

Skill: Overhead Squats- My Goat
PR'd @ 70#
-it was really nice to have one on one coaching. My form is getting better and the coach has more confidence than I do and it got me to increase from previous high of 52.5#

WOD:
6 various hill sprints. They included some back peddaling, burpees, push-ups and ended with a sucide with sprints on the uphill portion. It was hot and Coach wouldn't let up... no cheating or stopping my runs short (not that I would)

GREAT WORKOUT.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/21/12 8:14 P

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BB Gymnastics

10 X 2 Snatch High-Pulls Off High Boxes (at hip) 95 lbs + 1 Hang Snatch 75 lbs

Strength/Skill

1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – 26 lbs, rest 45 sec.
1c) 4 X 15 Reverse Hypers, rest 45 sec.

1. 11
2. 9
3. 11
4. 10

m/f/s 1/3/2


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MAILMANVIC's Photo MAILMANVIC Posts: 418
6/20/12 7:55 P

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BB Gymnastics

1) 7X2 Clean off High Blocks + 2 Split Jerks – 128 lbs

Strength

1) Back Squat: 1X5 @ 75% 206 lbs, 1X5 @ 85% 233 lbs, 1X3 @ 90% 247 lbs, 1X3 @ 95% 261 lbs, 1X3 @ 95% 261 lbs – rest 2:00-3:00 between sets.

2a) 5X3 Push Press – 125 lbs
2b) 5X3 Front Squats –125 lbs

Conditioning

10 min. unscripted
Double Unders
strict pull ups
Med ball slams

m/f/s 3/3/2

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/20/12 8:23 A

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Tuesday's Class
Skill: PR'd my clean at 82.5#, I failed at 92.5#, and probably should have attempted 87.5# instead, but time ran out and could feel my arms fatiguing

WOD:
5,4,3,2,1 Squat clean (62.5#, pull ups - red bandx2)
time: 5:20
I really worked on form and full range of motion on the squats, and on the pull ups I worked on the negative, so I know I was slower on the pull-ups than normal, but I really want to get some strict pull-ups!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/20/12 7:54 A

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Got up and got after it this morning...

21-15-9 rep rounds of

225# Deadlift
Pull Ups

12:41

Now it's time to push paper.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/19/12 5:45 P

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Nice work Kait!

I did the following:

In a 5 minute time frame Row 500m, Run 400m, do burpees with the remaining time.

Took me 6 rounds to get 'er done...but I got 'er done!

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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KAITMEND's Photo KAITMEND SparkPoints: (10,494)
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6/19/12 1:38 P

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Hey everyone...long time no post - schools out so more Spark Time:

“5 Rounds For Time”
200m Run
20 Pull Ups
200m Run
20 Push Ups
200m Run
20 Sit Ups
200m Run
20 Air Squats

41:09 Rx...time cap was 45:00...so far on the day the only Rx woman to finish under the time cap - we'll see what the 5:30 and 6:30 crews have in um later on...

All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or weight or the wrong type to play this or achieve this. They will tell you no, a thousand times, no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES!


 current weight: 137.0 
 
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PRINCESSREMPEL's Photo PRINCESSREMPEL Posts: 908
6/19/12 7:20 A

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Monday WOD

Thrusters 5-5-5-5-5 (3 mins rest between sets)
63,63,68,68,73#

Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


 Body Fat %: 167.8
 
167.8
130.35
92.9
55.45
18
MAILMANVIC's Photo MAILMANVIC Posts: 418
6/18/12 3:45 P

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BB Gymnastics
1) 7X2 Hang Snatch 75 lbs
2a) 4X3 Snatch High-Pulls 135 lbs
2b) 4X3 Drop Snatch 75 lbs
Strength
1a) 3X8 Evil wheels
1b) 3X3 TGU 35 lb kb (3 each arm)
Conditioning
5 Muscle-Ups
10 Battle Ropes
4 Muscle-Ups
20 Battle Ropes
3 Muscle-Ups
30 Battle Ropes
2 Muscle-Ups
40 Battle Ropes
1 Muscle-Up
50 Battle Ropes
8:47
(used red band for mu)
The last few days have been very busy and I haven't had a chance to work out. A family member got married on Saturday we also have other family members here for the week that live out of state and Country so we will be taking advantage of our time with them.


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

OFFDREA's Photo OFFDREA SparkPoints: (22,468)
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6/18/12 2:39 P

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Sunday
50-40-30-20-10
Burpees
Sit-ups
22:18
it was awful lol

Happiness in life is a Boston Terrier

"The pain of discipline is far less than the pain of regret"

"The toughest lift of all is your ass off the couch"

"Pain is temporary, quitting is forever"

Motivation Album
https://www.facebook.com/media/set/?
set=a.10150895265725244.748537.5644252
43&type=3


pinterest.com/offdrea/fit/


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/16/12 11:46 A

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Saturday:
5k in the a.m. - sub 30 minutes (but not by much)

Crossfit Workout
15 AMRAP
10 pull-ups- purple band
10 push press- 52.5#
10 box jumps 22"
5 rounds + 3

I'm exhausted and I believe that I earned a nice rest by the pool.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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PRINCESSREMPEL's Photo PRINCESSREMPEL Posts: 908
6/16/12 9:40 A

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friday WOD

technique workout.
Three position snatches 1-1-1-1 (55#)
Snatch balances 2-2-2 (45#)



Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


 Body Fat %: 167.8
 
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130.35
92.9
55.45
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/15/12 10:11 P

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Skill: Front Squat
3x5 @ 82.5#
-this seemed like a good weight but am still having some problems with my knees tracking in.

WOD:
50 TTB/KTE
25 DU every time you broke the TTB/KTE
Time: 6:40

I did sets of 10 and was really feeing this in my shoulders. Which confirms I need to strengthen them before trying to kip. Shoulder pain was the reason I switched from TTB to KTE... there is no pain with KTE

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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ANNALISSAS's Photo ANNALISSAS Posts: 813
6/15/12 9:41 P

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This morning: Jaime's Birthday WOD

For Time:
400 Meter Run
36 Deadlifts (65)
36 Pull Ups
36 Handstand Push ups
400 Meter Run
36 toes to bar
36 Double Unders
36 Push Press (65)
400 Meter Run
36 Squats
36 Push Ups
36 Situps

32:xx
Ouch! This was a long one and surprisingly the Push Press slowed me down much longer than any other movement.


-Anna

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
-Found on the Crossfit.com forum



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TPELL21's Photo TPELL21 Posts: 725
6/15/12 4:25 P

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Happy Friday everybody!!

Friday wod:
Power Amanda:
9-7-5 of
muscle-ups
power snatch, 135lbs
Time: 5:10

then shortly after...

21-15-9
Toes-to-bar
push-ups
Time: 4:39 I have to say the toughest part of this workout was trying to keep the abs tight on the push-ups!

Have a great weekend everybody!

-Tim-


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OFFDREA's Photo OFFDREA SparkPoints: (22,468)
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6/15/12 12:34 P

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Thursday-it was horrible lol

3 minute rounds x 4
row 500m
ladder wall balls and burpees.

I made it to 7 rounds + 1 wall ball


Happiness in life is a Boston Terrier

"The pain of discipline is far less than the pain of regret"

"The toughest lift of all is your ass off the couch"

"Pain is temporary, quitting is forever"

Motivation Album
https://www.facebook.com/media/set/?
set=a.10150895265725244.748537.5644252
43&type=3


pinterest.com/offdrea/fit/


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/15/12 8:07 A

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Thursday's:

Push Press to 1RM
-92.5# - which is a PR

WOD:
5min AMRAP
5 Thrusters (2@ 62.5# / 2@ 52.5#)
5 KBS (1 pood)
5 Burpees
3 rounds + thrusters

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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PRINCESSREMPEL's Photo PRINCESSREMPEL Posts: 908
6/15/12 7:02 A

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Wednesday's WOD


21-15-9 (3 rounds for time)

hang clean squats (65#)
weighted lunges (Rx 25#)

12:54


Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


 Body Fat %: 167.8
 
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130.35
92.9
55.45
18
ANNALISSAS's Photo ANNALISSAS Posts: 813
6/14/12 3:44 P

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Wednesday:
Warm Up 2 Rounds
10 Squats
10 Pull Ups

2-2-2-2-2 Push Press
65#-75#-75#-80#-85#

Death by
Jumping Squats
Sit Ups
Push Ups
Made it 10 rounds. I could have done 11 but was spent at 10.

Thursday Rest Day


-Anna

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
-Found on the Crossfit.com forum



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TPELL21's Photo TPELL21 Posts: 725
6/14/12 3:12 P

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Found a babysitter and made it to the gym Wednesday evening for:

5 rounds of:
5 muscle-ups
10 power cleans, 135
rest 1 min.
Time: 7:24 (subtracting rest periods) First three rounds unbroken, and were about 50-60 seconds each. Fell off a cliff for 4 and 5 and they averaged about 2:15...

Thursday WOD:
run 1000m
30 thrusters, 135lbs
60 KB swings, 70lbs
Time: 14:05 Heavy thrusters and KB swings, ugh.

-Tim-


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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/14/12 10:42 A

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Morning everyone!

5 Rounds for time:
5 Thrusters (95#)
10 Pull Ups
200m Run

13:43

Followed by:
Medicine Ball Cleans (25# Ball)
Push Ups

10-9-8-7-6-5-4-3-2-1

9:37

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/13/12 6:21 P

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“Amanda”
9-7-5 of:
Muscle-Ups (used light band)
Snatches (full squat) 75 lbs
For time.
9:29

m/f/s 2/2/4


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

TPELL21's Photo TPELL21 Posts: 725
6/13/12 2:41 P

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Aundrea - way to go, and great job on the progress!!

Finally got back to the gym today after a lot of running around this week. It was a doozie!

Run 800m
100 double-unders
50 burpees
Run 400m
50 du
35 burpees
Run 200m
25 du
20 burpees
Time: 18:20 The burpees sucked, and then they made the running suck! The double-unders were the best part of the wod. I am just thankful that we didn't post the same wod from mainsite which was pretty much double that!

Have a great day! :)

-Tim-


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OFFDREA's Photo OFFDREA SparkPoints: (22,468)
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6/12/12 11:46 P

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Shoulder press 6-6-6-6-6-6
45-55-65-70-65-65


"The Dirty Dozen"

For time:
25 Walking lunge steps
20 Pull-ups with band
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35#
30 Sit-ups
20 Hang squat cleans, 20lb dumbbells
25 Back extensions
30 Wall ball shots, 10 pound ball
100m farmer walk 40lb dumbbells

21:10

I was shocked at my time, I was aiming for under 30 minutes. I am in my 5th week of crossfit and this workout this workout really shows me how much my strength has improved. :)

Edited by: OFFDREA at: 6/12/2012 (23:49)
Happiness in life is a Boston Terrier

"The pain of discipline is far less than the pain of regret"

"The toughest lift of all is your ass off the couch"

"Pain is temporary, quitting is forever"

Motivation Album
https://www.facebook.com/media/set/?
set=a.10150895265725244.748537.5644252
43&type=3


pinterest.com/offdrea/fit/


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ANNALISSAS's Photo ANNALISSAS Posts: 813
6/12/12 9:45 P

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This morning was rough!

50-40-30-20-10
Wall Balls (14#)
Box Jumps (20")
Kettle Bell Swings (35#)
33:xx

-Anna

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
-Found on the Crossfit.com forum



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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/12/12 4:36 P

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Strength
Back Squat: 1X8 @ 75% 215 lbs, 1X5 @ 80% 232 lbs, 1X5 @ 85% 246 lbs, 1X3 @ 90% 261 lbs, 1X3 @ 95% 275 lbs – rest 1:00-2:00 between sets.

Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU
For time.
10:48

m/f/s 3/2/4


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

COACH_CUJO's Photo COACH_CUJO Posts: 959
6/12/12 9:20 A

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Tim, I could never revoke your membership with as much as I've been gone. Good luck with the move.

Today we did:
30 seconds of work at each station, no rest between stations, complete 3 rounds...
DB Press (30#)
Over the Bar Burpees
Kettle Bell Swing (45#)
Sit Ups

Total Reps 156

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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PRINCESSREMPEL's Photo PRINCESSREMPEL Posts: 908
6/12/12 7:11 A

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WOD (monday)

3x5 back squats 115#
3x8 Romanian dead lifts 75#

This was my first attempt at back squats with weights. I could have easily done more, but my coach told me to leave it at that for the day just so I ease my way in and focus on form. It was fun.

Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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6/11/12 8:40 P

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Tim good luck on the move!

WOD:
10 rounds of:
10 burpees
10 sit-ups
time: 14:10

I was spent after that WOD, but it felt really good!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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ANNALISSAS's Photo ANNALISSAS Posts: 813
6/11/12 7:21 P

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Good luck with the move Tim! It sounds like a week long workout to me.
For all those that did Hope, it looked like fun! Sorry I missed it.

This a.m.
warmup
200m run
20 push ups
20 air squats

WOD: 3 RFT
12 Front Squat (75#)
12 Burpee Pullups
13:xx

3-3-3 Deadlifts 65% of max
135-135-135

-Anna

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
-Found on the Crossfit.com forum



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TPELL21's Photo TPELL21 Posts: 725
6/11/12 1:40 P

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Wow, great job everybody! Nice to see that everybody is working hard! Unfortunately it makes me feel all that much worse because I won't be able to get many workouts in this week. There seems to be so many little things that need to be finished up before I move (this Saturday!).

Please don't revoke my SP CF team membership if I take a week off! Anyway, I will be able to check in this week to cheer you all on.

Tim :)

-Tim-


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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/11/12 7:47 A

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Morning everyone! I knocked out Cindy toady...

20 mins AMRAP
5 pull ups
10 pushups
15 squats

17 rounds...I'm slowly getting back to where I need to be...

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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OFFDREA's Photo OFFDREA SparkPoints: (22,468)
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6/10/12 7:17 P

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Cindy
20 mins AMRAP
5 pull ups
10 pushups
15 squats

18 rounds +26 reps
jump pull ups :)

Happiness in life is a Boston Terrier

"The pain of discipline is far less than the pain of regret"

"The toughest lift of all is your ass off the couch"

"Pain is temporary, quitting is forever"

Motivation Album
https://www.facebook.com/media/set/?
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6/10/12 5:45 P

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Friday:
WODa
strict pull-ups 5x2 w/ red band
ring dips 5x2 w/ red band

WODb
AMRAP 3 minutes
DU - not sure how many I did, but did string together a couple of runs of 10

Saturday:
Volunteered for 6 hours painting a house as part of a larger volunteer group (1,150 people) helping out a neighborhood (40 houses painted)

Sunday:
Workout 1:
Plyometrics
WOD: 10 min team airdyne - 30sec on/30 sec off - total calorie burn 236

Workout 2 OLY Class
10 minutes to 5 rep front squat - 85#
15 minutes to 1 rep max split jerk - 85# (still need to work on form)
WOD: 10 min AMRAP
1-5 ladder hang cleans @ 62.5#
2 complete rounds

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/9/12 7:19 P

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BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk.
160lbs
Conditioning
*Testing Day
1) 1RM Weighted Dip
85lbs
2) Max Pullups
15 strict
3) Max Distance Handstand Walk
0 (Need to work on handstands before I can walk on my hands)
4) Run 400m
1:13
5) Row 500m
0 (Do not have access to a rower)

10 min EMOM
2 Clean & Jerk 115 lbs


"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

OFFDREA's Photo OFFDREA SparkPoints: (22,468)
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6/9/12 2:51 P

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Hope

Three rounds of:
Burpees
Power snatch 55#
Box jump
Thruster 55#
Chest to bar Pull-ups - double band

211

I did snatches for the first time earlier this week, today I really found my rhythm with them.
It was my first time doing thrusters and I struggled a bit on them.

Happiness in life is a Boston Terrier

"The pain of discipline is far less than the pain of regret"

"The toughest lift of all is your ass off the couch"

"Pain is temporary, quitting is forever"

Motivation Album
https://www.facebook.com/media/set/?
set=a.10150895265725244.748537.5644252
43&type=3


pinterest.com/offdrea/fit/


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PRINCESSREMPEL's Photo PRINCESSREMPEL Posts: 908
6/9/12 11:38 A

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Saturday's WOD

3 rounds of 1 min each, with 1 min rest between rounds

Burpees, Power snatches, box jumps, thrusters, ring rows

I didn't do what was Rx, but I managed to do it and it was very very hard!

Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


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PRINCESSREMPEL's Photo PRINCESSREMPEL Posts: 908
6/8/12 10:15 P

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Friday's WOD

15-15-15 Over head squat - 65#
Bent over row - 60#

Tomorrow I think we're doing Hope....is that a workout? Am I correct in that it exists? It looks hard whatever it is.

Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/8/12 6:41 P

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1RM Snatch 105 lbs

Cindy
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats

22 rounds 13 squats

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

OFFDREA's Photo OFFDREA SparkPoints: (22,468)
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Yesterday I did back squats for the first time. We started at 65 doing reps of 4 and increasing the weight by 10.
My last set of 4 reps was at 135, 3 reps at 145 and 1 rep at 155.

AMRAP
5 hspu-I did pike pushups off a box
10 pistol squats-5 each leg, I had a band around a post I needed to pull myself up lol
15 plate rolls 25#-I started with 15 but it was too easy so I went to the Rx weight.
6 rounds 27 reps


Edited by: OFFDREA at: 6/8/2012 (17:30)
Happiness in life is a Boston Terrier

"The pain of discipline is far less than the pain of regret"

"The toughest lift of all is your ass off the couch"

"Pain is temporary, quitting is forever"

Motivation Album
https://www.facebook.com/media/set/?
set=a.10150895265725244.748537.5644252
43&type=3


pinterest.com/offdrea/fit/


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TPELL21's Photo TPELL21 Posts: 725
6/8/12 3:01 P

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Vic - nice work on the CF Total!
Anna - two rounds + a baby feed. Way to go!

I agree that Rudy (Outlaw) is very educational. I wouldn't let my daughter read it yet (daddy, what does STFU mean?) but it can be entertaining at times. I do really like how he blends the Olympic lifting and power lifting and met-cons in an organized, cyclical, progressive program.

Friday's wod:
12 minute AMRAP of:
10 front squats, 95lbs
15 push-ups (hand release)
Rounds: 9 + 10FS. Push-ups suck! (translated - push-ups are a weakness for me and I need to work on them) I so looked forward to the squats each round.

Have a great weekend everybody!

Edited by: TPELL21 at: 6/8/2012 (15:02)
-Tim-


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ANNALISSAS's Photo ANNALISSAS Posts: 813
6/8/12 10:15 A

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Nice work Vic! Outlaw's programming is very intriguing, in fact everything he posts and writes about is either highly educational or entertaining, sometimes both. I love the strategic breakdowns of the Open WOD's.

This morning
Warm Up
2 Min Jump rope

2 Rounds
10 Pushups
10 Good Mornings
10 Overhead Squats

then Amanda's Birthday WOD
3RFT
50 Double Unders (mod 3 singles/double)
40 Sit Ups
30 Med Ball Cleans (20#)
20 Pull Ups (mod w/band)
10 Handstand Pushups (mod off box)
I made it through two rounds in about 24 minutes and then got an urgent call that I had a very hungry baby at home. Didn't get the last round in but I am happy with what I did get to do.

-Anna

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
-Found on the Crossfit.com forum



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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/7/12 8:39 P

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I'm going to start following Outlaw's programing. I want to do more oly lifting and it's hard to argue with how successful his programing is. I'm going to start a week behind which turn out that lands me on Totals. Cool my leg is pretty much better and I haven't done Totals since August.

Totals
1 rep back squat 290 lbs (pr by 15 lbs)
1 rep press 155 lbs (pr by 5 lbs)
1 rep deadlift 355 lbs
total 800

My score in August was a 720 so I'm pretty happy!

Edited by: MAILMANVIC at: 6/7/2012 (20:41)
"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

ANNALISSAS's Photo ANNALISSAS Posts: 813
6/7/12 4:11 P

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Wow, what an active board this June!

Yesterday I did Nancy- it was fun

5RFT
400m Run
15 Overhead Squats
I don't remember my time... I believe somewhere just under 20. I started out doing 65# but wasn't really getting low enough so dropped to 45# for the final 4 rounds.

-Anna

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
-Found on the Crossfit.com forum



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TPELL21's Photo TPELL21 Posts: 725
6/7/12 3:36 P

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Got in my noon workout. :)

5 rounds of:
5 push press, 115lbs
10 toes-to-bar
20 double-unders
Time: 5:28

then
4 rounds of:
7 strict pull-ups
14 pistols
14 GHD Sit-ups
Time: 9:50

Pretty happy with both workouts.

Have a great day everybody, it's almost Friday!



-Tim-


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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6/7/12 12:54 P

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Mwuaahahahah!!! (bad attempt at an evil laugh)

Here's to trading the squishy lumps for muscly bumps!!

emoticon

Did a repeat of Tuesday - some KB swings, pass arounds, dead lifts and presses. Felt a little wonky after so was glad I kept it short and that this was the last one for the week. Next week will cut back to only 2 days, and just enjoy the walks with the pup the rest of the time. :)

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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TPELL21's Photo TPELL21 Posts: 725
6/7/12 10:46 A

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Uh oh, Steph is back. Hold on to your hats! It's gonna be a bumpy ride... (welcome back) ;)

Clare - great job on the double-unders!!! And the presses!!!

No workout for me yet today, but I'll be going in at lunch and reporting back after that. Have to get my morning SP fix ya know!

Later,
Tim

-Tim-


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6/7/12 9:47 A

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Skill WOD:
10-10-5-5-3-3-1-1
Strict Press*
-between sets max out on pull-ups (banded)

WOD: for time
75 hollow rocks
-every time you break you have to do 25DU
-Broke 3 times, but being able to string together 10 DU's now makes that work much faster!
time: 4:25

*my first attempt at strict presses, so I started with the 32.5# bar and made it up to 57.5#, but I think I could have maxed out at 62.5 or even 67.5#- next time I'll start with a 45# bar.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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6/6/12 7:33 P

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Iiiiimmmmm baaaacccckkk...

emoticon

Hee hee!

I just passed my acknowledged anniversary deciding to take a year off to recover from totally burning myself out physically and emotionally and how do I celebrate?! With CrossFit-ish! :)

emoticon emoticon

Starting back really low and slow, and only semi structured to see how I do. If I survive, then will move up to the heavy stuff in a few weeks. :)

Monday did my Fave 5x5 set - 5 rounds of 5 reps:
mod. pull ups (basically body rows)
squats
push ups (on knees)
sit ups

Had about 1 min rest between reps

Tuesday was fun with kettlebells - some swings, pass arounds, dead lifts and over head presses. Used the 6kg bell for most of it, and the 14kg bell for the deadlifts.

Did dynamic warm up/mobitily work before, stretches after.

Today: rest day

Feel surprisingly good! Had some muscle soreness but a cold shower and magnesium oil helped immensely. What that didn't take away, tiger balm did. :) There's hope for me!

Edited by: LADYROSE at: 6/6/2012 (19:34)
Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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TPELL21's Photo TPELL21 Posts: 725
6/6/12 3:00 P

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Rest day for me!

Amanda - congrats on Diane, great job! Enjoy the MU subs! Wow, you need a squat rack!

-Tim-


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MSUAMANDA13's Photo MSUAMANDA13 Posts: 262
6/6/12 2:19 P

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Tim-I did that WOD when he first posted it... since i can't do muscle ups, I did the 3pu/3rd per muscle up, took me FOREVER, 19 min!

Yesterday i did:
Backsquats:
1x10 105#, 1x4 125#, 1x5 135# and 1x3 140#... I don't have a squat rack at the house so my hubby cleans it for me, and I back up to it and he puts it on my back. Completely UNSAFE, and 140 is about the highest i'll go that route. Hopefully we won't have to worry about this too much longer :)

Diane:
21-15-9
Deadlift, 155, I did 135
HSPU, I did assisted with bands, so glad I learned this technique, I'll have my HSPU back soon enough!
Time: 7:50,I did all 21 unbroken in 49 secs, felt awesome!

Today I'll be doing Amanda, yay! More muscle up subs :/

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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/6/12 12:42 A

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deadlifts
15 reps @ 240 lbs (10-5)
12 reps @ 270 lbs (8-4)
3 reps @ 300 lbs (3)

weighted pull ups
15 reps @ 35 lbs (6-5-4)
12 reps @ 40 lbs (4-4-4)
3 reps @ 45 lbs (1-1-1)

magic 50
5 RFT, 44 lb kb used
5 1 arm swings L&R
5 1 arm snatch L&R
10 burpees
7:54

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

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6/5/12 8:01 P

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3 RFT
400m Run
30 KB Swings (1 pood)
40 pushups
50 air squats

Time: 22:06

All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or weight or the wrong type to play this or achieve this. They will tell you no, a thousand times, no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES!


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MRCHNOCHRRY's Photo MRCHNOCHRRY Posts: 9
6/5/12 7:53 P

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12 min AMRAP:
7 strict pull ups
14 alternating pistols
21 v-ups

4 rounds + 7 pull ups Rx'd

5/3/1 squat snatch
5x 55; 5x65; 5+x75 (6)

300# deadlift with chains (1RM) (245 on the bar + 55# in chains)
also did some deadlift support work...

And though she be but little, she is fierce.-Midsummer Night's Dream
*Connie*


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TPELL21's Photo TPELL21 Posts: 725
6/5/12 2:54 P

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Great job everybody!

A Cujo sighting!!! Congrats on the new position! I'm not really sure what it all means, but I'm sure the country is in good hands.

Tuesday WOD:
3 rounds of:
7 muscle-ups
21 DB thrusters, 35lbs
Time: 9:30 Man, those DBs get tough. Apparently I need to do more work with them so I can build up some more unilateral strength (especially in my left arm)!

-Tim-


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PRINCESSREMPEL's Photo PRINCESSREMPEL Posts: 908
6/5/12 11:30 A

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I crossfitted on friday forgot to post the WOD

Friday's WOD
Deadlifts 8-8-8 (115#)
Front squat 8-8-8 (75#)

Mondays WOD
Push Press 5-5-5 (60#)
Push ups max reps x3 sets (I can't do them yet, so I practiced slow pushups on my knees, chest to ground- really slow)
Weighted pull ups max reps (again, can't do them, so I worked on using the smallest band possible to try and get 1, man that was hard!)

Glenda

Hmm...if I could be doing anything else right now, I'd be crossfitting.


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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/5/12 10:52 A

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Team WOD today...

At each Station, conduct 50 seconds of work and 10 seconds of rest per exercise
Alternate exercises at each station and perform the couplet 3 times before moving to the next station.

Station 1:
Knees-to-chest hold
Box Jumps

Station 2:
Handstand hold
Ball Slams (30# Ball)

Station 3:
Chin Up Hold
Shoulder Press (40# DBs)

Station 4:
Plank hold
Sit ups

Finished up with a 4 minute round of tabata squats...good times.

- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

Check out www.CrossFit.com and get serious about building a better you!


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6/5/12 9:19 A

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Backsquats - focus on form:
5x5 at 105

WOD - 7 min AMRAP
10 box jumps
10 tuck jumps
10 KTE (rings)
3 rounds plus box and tuck jumps

I'm excited that my form is getting better and I can start to add some weight to some of these lifts.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/4/12 10:17 P

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back squats
15 reps @ 192 lbs (10-5)
12 reps @ 216 lbs (6-6)
3 reps @ 240 lbs (3)

muscle ups (red band) +10 lbs
20 reps (5-4-4-3-3-1)

10 rounds
3 power clean & press 135 lbs
20 battle ropes
11:41

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

MRCHNOCHRRY's Photo MRCHNOCHRRY Posts: 9
6/4/12 1:09 P

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Helen 13:53 (PR)
3 rounds for time:
400m run
21 KBS 53/35
12 pull ups

5-3-1 wave 2 week 2 power clean
3x95; 3x110; 3+x120 (I got 4)

hatch squat week 3 day 1
8x115; 8x125; 6x145; 6x155 back squats
5x115; 5x125; 5x135; 5x145 front squats


And though she be but little, she is fierce.-Midsummer Night's Dream
*Connie*


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COACH_CUJO's Photo COACH_CUJO Posts: 959
6/4/12 11:43 A

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Howdy gang! Sorry I've been MIA for the last few weeks. I've been traveling and I started my new job as the Military Assistant to the Under Secretary of the Air Force. It's a good gig, but it'll take some work to get my gym time in. I was ble to get in today though...thankfully.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I made it to 11 minutes..66 pull-ups

Time--Congrats on the total! You're a stud!



- Cujo
~CrossFit Level 1 Certified Trainer

SparkPeople CrossFit Team Leader

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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
Fitness Minutes: (64,736)
Posts: 4,190
6/3/12 4:53 P

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Friday - rest day
Saturday- Redlegs 10k... horrible time 1:12:40- but had horrible side cramps (dehydration was a major factor) Decided that since it wasn't a good run to go to Crossfit afterwards
WOD:
1000M Row
50 Thrusters (25#)
30 pull-ups band assisted
*I did the first 20 thrusters at 32.5# but form was going and legs were screaming, so backed down to the 25# curl bar

Sunday: Olympic Class
OHS - really focused on form: started at 32.5# final set (6,6,4,4,2,2) was at 52.5# and both the owner (who was lifting on the same rack as me) and the coach said my form is getting much better, and 52.5 didn't feel as tough.
Remaing classes was practicing Clean & Jerks with "Grace" pace. I was able to get in 3x5 using 52.5#

So all in all a great weekend of working out.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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MAILMANVIC's Photo MAILMANVIC Posts: 418
6/3/12 12:13 A

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My knee has been feeling better so I tested it out tonight.

back squats 3 sets
15 reps @ 180 lbs (15)
12 reps @ 202 lbs (8-4)
3 reps @ 225 lbs (3)

press 3 sets
80% 15 reps @ 117 lbs (8-7)
90% 12 reps @ 132 lbs (5-4-3)
100% 3 reps @ 147 lbs (1-1-1)

15-12-9
muscle ups (red band) strict
plyo push ups 45 lb bumpers
13:09

"To give anything less than your best is to sacrifice the Gift." Steve Prefontaine

KAITMEND's Photo KAITMEND SparkPoints: (10,494)
Fitness Minutes: (12,920)
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6/1/12 5:24 P

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Establish 1 rep max for Overhead Squat: 75#

WOD:
12-9-6-3
Weighted Pullups (I did 10 lbs)
Box Jumps (22)

TIME: 6:06

All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or weight or the wrong type to play this or achieve this. They will tell you no, a thousand times, no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES!


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TPELL21's Photo TPELL21 Posts: 725
6/1/12 3:16 P

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Holy moly, June already??

Friday WOD

CrossFit Total:
1RM Back Squat - 355lbs
1RM Shoulder Press - 175lbs
1RM Deadlift - 475lbs
Total - 1005lbs
Yippee, I broke 1000lbs! I have been avoiding this workout, as I felt I did pretty well on my last attempt, and I was afraid I was not going to hit my numbers again. Well, to my surprise, I managed to PR on each of the lifts! (BS+5, SP+10, DL+25) I guess you just need to trust the system, and trust your training. I still find it amazing that even without ever going to 1 rep max lifts that they still improve. I think this Glassman guy is on to something!?!?!

Have a great weekend everybody!

-Tim-


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TPELL21's Photo TPELL21 Posts: 725
6/1/12 10:23 A

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Enter your June WODs here... :)

-Tim-


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