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#81
May 30 2013 04:44pm
Thursday, May 30th 2013
3:00pm
WOD NO WOD! MUAHAHAHHA. Just went in a rowed 2500m.
Helped some newer people with today's workout. Got a guy to get his first muscle up too so that was pretty cool.
Off to work tonight then hopefully go hard saturday with murph.
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#82
May 30 2013 05:35pm
Quote (BoneYard @ May 30 2013 10:44pm)
Thursday, May 30th 2013
3:00pm
WOD NO WOD! MUAHAHAHHA. Just went in a rowed 2500m.
Helped some newer people with today's workout. Got a guy to get his first muscle up too so that was pretty cool.
Off to work tonight then hopefully go hard saturday with murph.


ooh my gym just did murph this past saturday. They did it in partners, some did it solo but i bet it was fucking hell

havent gave it a shot yet but soon i will
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#83
May 30 2013 06:02pm
Quote (Mingie @ May 30 2013 05:35pm)
ooh my gym just did murph this past saturday. They did it in partners, some did it solo but i bet it was fucking hell

havent gave it a shot yet but soon i will


Me and my trainer are doing it solo with weighted vests.. Incoming 60+ minute murph time.
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#84
Jun 3 2013 09:36am
Monday, June 3rd 2013
8:00am
Warmup Stretch
Warmed up with Muscle up transitions then actual muscle ups.
GOT MY FIRST STRICT MUSCLE UP! That wasn't too bad. Hard on the wrists though

WOD
5 rounds
5 dumbbell deadlifts
5 dumbbell cleans
5 dumb bell push press (used 60 for the last round..)
5 dumb bell front squats.
Increasing weight each round, no set time limit, no time scheme. Just get it done.

Used 45/50/55/60/70 for the weight. Except i tweaked / strained my neck and now its annoying the hell outta me. Fack. BACK AT 3PM!
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#85
Jun 3 2013 05:24pm
Monday, June 3rd 2013
3:00pm
WOD.

BEAR COMPLEX! First time doing this. It's not easy. Even at light weight.
5 rounds, 7 reps a round. Weight increasing each round. No time limit. Break 1-2 minutes between sets.
1 rep = Clean to front squat to overhead, to back squat, back to over head is 1 rep.
During the 7 rounds you cannot drop the weight unless its just to touch for your next rep.
Hold the bar in the crease of your crotch if you need to adjust the bar.

I used 65, 85, 105, 125, then 135. We did a cash out round too that i used 145 but i dropped the bar in between reps because fuck that.

A video of a couple guys demonstrating the actual rep. Good video to watch too.



This post was edited by BoneYard on Jun 3 2013 05:26pm
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#86
Jun 3 2013 05:46pm
Quote (BoneYard @ Jun 3 2013 06:24pm)
Monday, June 3rd 2013
3:00pm
WOD.

BEAR COMPLEX! First time doing this. It's not easy. Even at light weight.
5 rounds, 7 reps a round. Weight increasing each round. No time limit. Break 1-2 minutes between sets.
1 rep = Clean to front squat to overhead, to back squat, back to over head is 1 rep.
During the 7 rounds you cannot drop the weight unless its just to touch for your next rep.
Hold the bar in the crease of your crotch if you need to adjust the bar.

I used 65, 85, 105, 125, then 135. We did a cash out round too that i used 145 but i dropped the bar in between reps because fuck that.

A video of a couple guys demonstrating the actual rep. Good video to watch too.

http://www.youtube.com/watch?v=877h7La6Qlg


Bear complex is a biiiiiitch. Really fun movement though :P

Did 21-15-9 of 135lbs overhead squats, wall balls @20lbs, and 32kg KB swings...finished in 12:09
The swing were tough as fuck after the first two movements. Felt pretty bad ass though!
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#87
Jun 3 2013 05:49pm
Fucking love Bear complex. One of the most deceptive workouts I've ever done. Completed 135# almost a month ago last time we did it.
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#88
Jun 3 2013 07:11pm
Quote (IrishJoe @ Jun 3 2013 05:46pm)
Bear complex is a biiiiiitch. Really fun movement though :P

Did 21-15-9 of 135lbs overhead squats, wall balls @20lbs, and 32kg KB swings...finished in 12:09
The swing were tough as fuck after the first two movements. Felt pretty bad ass though!


That's good weight for those movements. My shoulder flexability is shitty so overheads are a real pain. Verrry slow squats haha.
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#89
Jun 4 2013 12:29pm
Tuesday. June 4th 2013
11:00am
Warmup with 4 rounds of 10 wall balls, 200m run. ( Going to start putting my warmups in because some of them are almost equal to a WOD)

WOD 12min AMRAP
12 box jumps at 24'
6 95lb thrusters
6 over the bar burpees.

5 rounds and 1 burpee. ( Completed bj's and thrusters )
Quick burn. My quads were owned from yesterday so the box jumps were preeetttyyy slow. =(
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#90
Jun 4 2013 12:58pm
Man, I like crossfit but there's something about a bunch of men discussing "BJs" and "Thrusters" that sounds pretty gay.

This post was edited by CMBurns on Jun 4 2013 12:59pm
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