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Monday, December 5th, 2011 - Eva
Posted: 05 December 2011 07:58 PM   [ Ignore ]   [ # 76 ]
Puppy Dawg
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First day of CF.

Only found the scaling concept after the fact..

Got through

X3 rounds

800 m run ~7.5 mph to 8.0 mph
30 KB swings
30 pullups

Gonna bump it down one notch tomorrow and see where that gets me.

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Posted: 05 December 2011 08:04 PM   [ Ignore ]   [ # 77 ]
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Warmup: 30 jumping jacks, leg swings, side leg swings, fence-steppers, foam rolling on quads, Samson stretch, shoulder dislocations, 10 GH situps

Eva—Puppy (modified a little on the kettlebell swings)
Four rounds for time
Run 400 m
18 lbs. kettlebell swings, 20 reps [it was the only kettlebell I saw sitting around, and turned out to work very well]
20 assisted or beginner pullups

33:28

Comments:
This got much less stressful after I stopped trying to get it all done in under 30 minutes.
Running times 2:04, 2:03, 2:01, 1:57.
Swings: first time with kettlebell work. Watched a video beforehand on having good form and common mistakes, but I wouldn’t vouch for how much I remembered to apply.
Pullups: beginner for first three rounds, broken 10-10, 10-10, 10-5-5. assisted for fourth round, 30 lbs. off, 10-5-5. Doing them with that 30 lbs assist was noticeably easier than beginner style (sitting on floor and pulling up until my chin touches bar on Smith machine set to what would be chest height were I standing.)

Wanted to give up after the third round—almost did, because of the advice given on not overextending. But figured I’d at least do the run for the last round…then thought might as well do the swings…and then figured it was a shame not to finish.

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Crossfit birthday: May 25, 2011
F/26/5’2”/110

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Posted: 05 December 2011 08:26 PM   [ Ignore ]   [ # 78 ]
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Welcome to CF and brand X!

blanketzc - 05 December 2011 07:58 PM

First day of CF.

Only found the scaling concept after the fact..

Got through

X3 rounds

800 m run ~7.5 mph to 8.0 mph
30 KB swings
30 pullups

Gonna bump it down one notch tomorrow and see where that gets me.

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Posted: 05 December 2011 08:47 PM   [ Ignore ]   [ # 79 ]
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12-5-2011

Eva

5 rounds

800 meter run
30 kb swings 35 lbs
30 chin ups

46:51

Exhausting

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 05 December 2011 09:21 PM   [ Ignore ]   [ # 80 ]
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Strength L1-
Squat 3x5 (add 5lbs) - 265lbs
OH-Press 3x5 (add 5lbs) - 120lbs

WOD-
Handstand Practice– 5 Minutes did like 2

Complete 4 Rounds:
1 Minute– Kettlebell Press with 2 53lb kettlebells - used 30lb db’s
1 Minute– Row (for calories)
1 Minute– Med Ball Sit Up Throws - 10lbs, feet anchored, bounced off the wall
1 Minute– STRICT Pull Ups - assisted with 7 plates (34lbs)

Post total reps + calories completed to comments

224 reps + 72cal - took some where around 30 minutes but didn’t really time it

voted

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CF DOB 09/29/2011

M/24/5’8.5”/223lbs

11/24/2011 -216lbs

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Posted: 05 December 2011 10:00 PM   [ Ignore ]   [ # 81 ]
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“Nutts”

Pack - ish:
Not For time:
10 Handstand push-ups (or Progressions) - down to bosu ball
225 pound Deadlift, 15 reps
25 Box jumps, 18 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay) - tried Amundson mixed grip
70 Wallball shots, 14 pounds, 10’
40 Double-unders, 200 Single-unders
Run 400 meters with a 25lb dumbell

Completed - untimed.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 05 December 2011 10:00 PM   [ Ignore ]   [ # 82 ]
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Costa Mesa

Warm up: 15min of
Skipping
Lunging
Stretching
Burpees

Barbell Complex

WOD: Front Squat
1 Rep #255
10 Reps #175
1 Rep #245
20 Reps #135
1 Rep #255
30 Reps #125
1 Rep #245

2:00 Rest then…

Cash out: Max Muscle ups… 9 unbroken

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“Attitude is everything”

M/36/5-10/#175 05/20/2009

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Posted: 06 December 2011 03:13 AM   [ Ignore ]   [ # 83 ]
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20 min amrap
250m row (subbed 45# sdhp 25 rep)
25 pushups

8 rounds + 7 sdhp

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There are no problems, only opportunities.
M 37/5’9”/160

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Posted: 06 December 2011 06:21 AM   [ Ignore ]   [ # 84 ]
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frosty996 - 05 December 2011 02:57 PM
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…

That would actually be a funny* wod…Death by No rep: 

CTB pullups every minute on the minute…
Followed by double wallballs emom 2-4-6-
Death by double under

As soon as you fail to make the next round, you head over to the next station…..

*And not funny ha ha…

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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

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

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

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Posted: 06 December 2011 06:44 AM   [ Ignore ]   [ # 85 ]
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TUESDAY 111129

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Pack
Three rounds for time of:
(sub)5 pull-ups, widest possible grip
5 Forward rolls
5 Backward rolls
10 Sots press, 18 pounds

Time: 4:48

Note: had only enough space to do one roll, so it was: roll, stand up, turn around, roll, etc.

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M/47/5’10”/155

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Posted: 06 December 2011 07:36 AM   [ Ignore ]   [ # 86 ]
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Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or assisted Pull-ups

23:10

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Posted: 06 December 2011 07:38 AM   [ Ignore ]   [ # 87 ]
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TexasPatrick - 06 December 2011 06:21 AM
frosty996 - 05 December 2011 02:57 PM
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…

That would actually be a funny* wod…Death by No rep: 

CTB pullups every minute on the minute…
Followed by double wallballs emom 2-4-6-
Death by double under

As soon as you fail to make the next round, you head over to the next station…..

*And not funny ha ha…

I really hope he’s not paying attention!

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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: 06 December 2011 11:39 AM   [ Ignore ]   [ # 88 ]
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Saturday 2011-12-03
Clean and Jerk

At home gym.

WU:
‘Eleiko WU’

WOD:
Scaling: Rx’d
Clean and Jerk 1-1-1-1-1-1-1 reps (Split Jerk)
Weights in kg: 55 - 60 - 65 - 67,5PR - 70F - 70F - 70F

$Out:
5 X Front Squat 50 kg as quick as possible

I need to get more explosive. Have never been that before and it takes time to get there.
But I am pleased with a PR.

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CFDOB 2009-12-20
M/46/184cm/80kg

Keep your face to the sun!

(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

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Posted: 06 December 2011 10:20 PM   [ Ignore ]   [ # 89 ]
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Tuesday 6 December 2011

Eva

Five rounds for time of:
Run 600 meters
1 pood Kettlebell swing, 30 reps
30 Pull-ups

35:38

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M/30/188cm/98.1kg

CFBD 6 September 2011 @ 100kg

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