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Monday, December 5th, 2011 - Eva
Posted: 05 December 2011 12:28 PM   [ Ignore ]   [ # 31 ]
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Puppies+
Five rounds for time of: 
Run 400 meters 
1 pood Kettlebell swing, 20 reps 
20 Beginner or assisted Pull-ups

subbed run for 300 jump robe

31:30
5:49/5:33/6:09/7:13/6:45

Ci: 2x10 ohs, situps, backextentions, pushups

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Knowledge will give you power, but character respect.
- Bruce Lee

M39/5’7”/158lbs

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Posted: 05 December 2011 12:36 PM   [ Ignore ]   [ # 32 ]
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Felt like doing some deadlifts today.

“Diane”
21,15,9 reps of
225lb DL
HSPU

No subs. Completed in 30:16.

I can only string 2 HSPU together right now, but I refuse to use a sub to make this WOD more Metcon. I’ll take it as a strength biased WOD instead. Here is how my reps broke down:
DL: 10,11/15/9
HSPU: 2,19x1/15x1/9x1

Rested about 15-25 sec b/w HSPUs to not fatigue. Happy about my DLs.

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“Strength without balance, agility, coordination and explosiveness is strength that’s athletically unusable.”~Christopher Sommers.

M/31/176/5’6”
2012 Goals:
10 unbroken HSPU
100 unbroken push ups (100 push ups for time = 2:19)
40 unbroken chin ups
20 unbroken DUs

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Posted: 05 December 2011 12:43 PM   [ Ignore ]   [ # 33 ]
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Strength:
Dynamic Effort (DE): Dead Hang Pull Ups 12 sets of 2 reps on 0:45
body weigth (100kg)

5 rest

CFE Strength & Conditioning WOD:
As many rounds as possible in 12:00 of:
6 Push Presses, 95/65 pounds—> 30kg
8 Kettlebell Swings, 2/1.5 pood—> 24 kg dumbell
10 Burpees (russian swing)

5 rounds plus 6 push press, 8 kb swing, 3 burpees.

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M/42/1.96/104kg
CF since june 2008
currently revalidating from a back injury (canal stenose L3,L4 and L5).

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Posted: 05 December 2011 12:44 PM   [ Ignore ]   [ # 34 ]
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DID IT!!!!!!!!!!!!!!!

“Eva”

Five rounds for time of:
Run 800 meters
Kettlebell swing, 30 reps (went lighter on this - 25lbs)
30 Pull-ups - all Pullups were unassisted!!!!!

1:08 minutes—-pushed through and completed…

Felt awesome!!!

Ice is all over body right now smile

John Di Lemme

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Champions Make Decisions and Decisions Make Champions!
John Di Lemme
http://www.LifeStyleFreedomClub.com

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Posted: 05 December 2011 12:50 PM   [ Ignore ]   [ # 35 ]
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I’m always deficit training Un wink
********************************

Warm-up
Various Jami & K-Starr mobility drills

CFSB revised version ME Work, Cycle6 Week7 (1RM testing)
Bench Press
[5@135;4@155;3@175;2@195 warm-up]
1@215
1@225
1@240
1@255 new 1RM (1RM=250)
5min rest, then…
Shoulder Press
10x1rep every 15sec @135 (73%1RM); got 10
ME Debrief:
BP - Had 255 with a spotter touch; today spotted, but unaided.  Bar speed back up significantly slower than 240.
SP - Rebuilding lift.  Focus on speed.

10min, then…

WOD
4 rounds for time of:
5 AWOH, 185# (77% PJ 1RM)
15 GHD sit-ups
20 med ball cleans, 20#
TOTAL TIME=14:09 (2:41/3:49/4:03/3:35)

Goal was 12-13+.  Off by >1min, rds 2&3 to blame.  Decrepitude continues.  MBC were devilishly deceptive.
No rack.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 05 December 2011 12:54 PM   [ Ignore ]   [ # 36 ]
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Warm-Up (not timed)
2 rounds:
200m walk
5 squats (holding onto edge of countertop)
5 good mornings (broomstick)
5 shoulder press (broomstick)

Beginner Eva
3 rounds:
200m run [“jogged” 100m out, walked 100 m back]
10 one-armed kettlebell swings 4kg [10 Russian kettlebell swings with 8 lb weight]
10 pull ups or progressions [hands overhead to tree limb, pulled from flat foot to tippy toes, using arms]

Time: 10:25

My first time trying ‘jogging’ without someone along, at my elbow.  Didn’t realize it was ‘home from school time’, said hello to the neighbourhood kids.  They’ve seen me go from using a walker, to canes, and now this!  I just smile and say ‘hello’ to everyone.  No point being embarrassed - we start where we are, and go from here!

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F/38

“Rivers know this: there is no hurry. We shall get there some day.”
― A.A. Milne, Winnie-the-Pooh

Goal: full plank push-up

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Posted: 05 December 2011 01:10 PM   [ Ignore ]   [ # 37 ]
Big Dawg
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Eva

Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups
Time: 22:23


WU—5 mi bike ride +
2 rds:
OH squat w/ slosh pipe
shoulder press w/ slosh
lateral arm raises, 10# dbs each side

$-out: bike machine
(My bike broke en route to gym, so I had to finish on the machines.)

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Posted: 05 December 2011 01:36 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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111205
RX:  “eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

ACT:  3 rounds of time of;
Run 0.5 miles on 5% incline treadmill
24kg KB swing, 30 reps
10 pull-ups
Time:  26:33

Not huge but a nice improvement from February
110216
3 rounds of time of;
Run 0.5 miles on 5% incline treadmill
16kg KB swing, 30 reps
10 pull-ups
Time:  27:51

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Posted: 05 December 2011 01:39 PM   [ Ignore ]   [ # 39 ]
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Voted

Spealler WU

Day 5 of BC

MONDAY 111205

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Time - 38:39

Absolutely smoked ...... but feel like I slayed a dragon today!

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 05 December 2011 01:39 PM   [ Ignore ]   [ # 40 ]
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“baby Eva” from crossfilt mom

4 rounds:
200m run
10 one arm kettlebell swings (15lb dumbbell)
10 pullup progressions (52.5lb assist)

10:38.  Pullups started easy, and got HARD towards the end.  I began with 6 in a row, and ended struggling to complete one at a time.

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F/32/5’5”/128lbs

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Posted: 05 December 2011 01:52 PM   [ Ignore ]   [ # 41 ]
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Connor’s Custom Hamstring Recovery Programming Week 4 Day 1:

2x:
1:00 unloaded good morning held in the bottom position
15 squats
1:00 down dog
15 bulgarian split squats
1:00 each side neck stretch
15 unloaded push presses
1:00 both sides bicep stretch
15 side to side hops
1:00 each side, roll on lacrosse ball to open up the scaps, traps and thoracic regions
15 kb swings @ 30# russian
1:00 psoas stretch seen here in this vid http://www.youtube.com/watch?v=iEbvVwuBnzg

wod:

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

wall ball to a 13.5 - 15 inch box 12-14# ball
one arm kb swings @ 16#

Used a 14# Ball, 13.5” box and 20# DB.

Time: 5:15
Everything unbroken, but quite a few missed wall balls.  angry

rest 2 mins

Death by Double Unders:
First minute perform 5 double unders second perform 10 third perform 15 and so on so forth until you cannot complete the double unders in the minute

Finished the round of 35, but only got to 15 in the round of 40, so 155 reps total.

Cash out
Midline work:

21-15-9
knees to elbows
situps
hollow rocks
30 second handstand against wall hold between rounds

3x:
1:00 banded stretch for hamstring on box
1:00 couch stretch
1:00 work on hitting the shoulder and lats with the lacrose ball
1:00 banded shoulder stretching http://www.youtube.com/watch?v=2Ew6UAuANfg

15 mins of ice and heat for both hamstring and shoulder

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 05 December 2011 02:40 PM   [ Ignore ]   [ # 42 ]
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frosty996 - 05 December 2011 01:52 PM

Everything unbroken, but quite a few missed wall balls.  angry

Ah, one of the “no rep” triplets…..

TP

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

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M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 05 December 2011 02:47 PM   [ Ignore ]   [ # 43 ]
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First WOD back after a too-long break.

Complete as many rounds in 15 minutes of:
Row 250 meters
15 Push-ups

6 rounds.

The upside: I have my own actual garage gym now. No excuses.

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M/43/6’2”/175

“Whenever there is a challenge, there is also an opportunity to face it, to demonstrate and develop our will and determination.” HHDL

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Posted: 05 December 2011 02:54 PM   [ Ignore ]   [ # 44 ]
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Warm up   D unders, 3 min
  10 GHD sit ups
  8 x 45 RDL, Bent over row snatch grip, Snatch Pull, Good Morning, Front Squat, Push Jerk, Over Head Squat.
  5 x 45 Burgener Warm up
  8 x 155 RDL
EVA  
Five rounds for time of: 
Run 800 meters                                   800m
2 pood Kettlebell swing, 30 reps                   1.5 kettlebell 30
30 Pull-ups                                         30 pull-ups/ Kipp

Time 56:20  


Dec 3

Warm up   2x unders, 3 min
  8 x 45 RDL, Bent over row snatch grip, Snatch Pull, Good Morning, Front Squat, Push Jerk, Over Head Squat.
  5 x 45 Burgener Warm up
Complete as many rounds in 20 minutes of: 
Row 250 meters                           Rowed with med to heavy resistance band and sliding seat. 25 reps to 10 m I think its close
25 Push-ups                           25 rings, 25 ring, 15 10 ring, 10 ring 15 grd, 5 5 5 5 5 ring, 5 5 5 5 5 ring, 5 5 5 5 5 ring

7 rds 15 rows

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X B-Day 10-30-2011

M/ 39/ 5’8”/ 154

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Posted: 05 December 2011 02:57 PM   [ Ignore ]   [ # 45 ]
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TexasPatrick - 05 December 2011 02:40 PM
frosty996 - 05 December 2011 01:52 PM

Everything unbroken, but quite a few missed wall balls.  angry

Ah, one of the “no rep” triplets…..

TP

Ah yes, and because Connor has a sense of humor, he followed that WOD with a death by double under WOD. Part two of the triplet…

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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