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Tuesday, September 18th, 2012 - Angie
Posted: 18 September 2012 05:58 AM   [ Ignore ]   [ # 16 ]
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“Angie”

Make every rep ROM perfect
Pack:
Same rules apply for form.
For time:
50 Pull ups
50 Push ups
75 Sit ups
100 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Time 10:20

Pull ups butterflied, broken 10-7-5-4-4-4-4-4-4-4, finished in exactly 3 minutes.  Pushups broken 15-10-5-4-4-4-4-4.  Situps Abmat, feet anchored, hands touched behind head and feet, broken 60-5-5-5, squats unbroken.

Last time was 12 minutes but pullups and situps are not comparable (pullups done on a low bar, couldn’t kip but foot assisted, situps on roman chair).

Squats were unbroken but not all out.  My pace was about 40/minute.  I know I get multiple sets of 18 in a tabada squat so figure that would translate into about 55/minute.  If I kept that pace I would not have been able to go unbroken, but maybe would have gotten a better metcon??  Hard to say because of the breaks that would necessitate.  Next time try faster pace.

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Posted: 18 September 2012 06:05 AM   [ Ignore ]   [ # 17 ]
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Ice cream man - 18 September 2012 03:26 AM

“Angie”

For time:
100 Pull-ups (20-20-15-15-15-5-5-5)
100 Push-ups
100 Sit-ups
100 Squats

In: stretch, 5 min. jump rope

Wod as Rx’d: 17:50

Out: 40 weighted walking lunges (weight= 3 1/2 year old daughter)

Very nice time

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Male/45 years old / 5’10”/174#. Been crossfitting since august 08.

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Posted: 18 September 2012 06:11 AM   [ Ignore ]   [ # 18 ]
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Angie

500m ROW
DROMS

Back Squat
WU then
3x 205, 205 chains, 215 chains

Angie
1/2
8:08
Last half was 9:33 but might be years old.  Had been doing 3/4s.  My body weigth and Metcon seems to be getting worse so I scaled down.


Ender

Roll
Shake

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Chris Lanfear
M/42/6’/200ish

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Posted: 18 September 2012 06:24 AM   [ Ignore ]   [ # 19 ]
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“Angie”

60 pull (beginner)
60 push
60 sit
60 squat

14:00

M/30/6’2”/245

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~Dave

M/31/6’2”/250

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Posted: 18 September 2012 07:02 AM   [ Ignore ]   [ # 20 ]
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Outlaw: C&J, 400/pull ups/thrusters

15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.
65(2)-75(2)-85(3)

-then-

Run 400m
21 C2B Pullups - one leg blue band
12 KB Thrusters 24/16kg - 35# dumbbell
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

12:17

Wrists are sore, hampered me a bit on the cleans. Overall ok. Can’t do that many C2B pull ups unassisted. Did some without… very slow going.

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F/42/137/5’4
CF 8/12/10

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Posted: 18 September 2012 07:17 AM   [ Ignore ]   [ # 21 ]
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Warmup: brisk walk, 20 jumping jacks, Samson stretch, 10 lunges & 10 side squats each leg, 10 bridges, 10 back extensions

Angie (puppy)
For time:
25 beginner pullups
20 pushups
20 situps (anchored feet)
50 squats

7:24

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

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Posted: 18 September 2012 07:56 AM   [ Ignore ]   [ # 22 ]
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CrossFit RE 5:30 class at the football field

Before: s/m, dynamic stretching

S/T: 95# C&J 7:00 of 3 reps every :30 (i.e., 14 sets, last set starts at 6:30)

WOD:
1, 2, 3…10…3, 2, 1
95# C&J
Bar squat jumps
18:05

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 18 September 2012 08:03 AM   [ Ignore ]   [ # 23 ]
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Bleh.  This sucked.  Was definitely light headed.  To bad I didn’t read the past GD’s posts earlier. 

100 Jumping Pull-ups
100 Push-ups (form became crap after about 50)
100 Sit-ups
100 Squats

28:59

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How would I describe myself?  Three words.  Hardworking.  Alpha male.  Jackhammer.  Merciless.  Insatiable.

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Posted: 18 September 2012 08:23 AM   [ Ignore ]   [ # 24 ]
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Puppies and Buttercups:
For time: 4:23
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

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Posted: 18 September 2012 08:42 AM   [ Ignore ]   [ # 25 ]
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KB swing 1min on 1 off (DL)

WU:
Diesel crew, pass throughs, simpson stretch
3 rounds; 10 push ups, 10 sit ups, 10 OHS (stick)

SWOD:
5RM Deadlift 125 kg

DWOD:
One Minute On…One Minute Off…for 10 minutes.
30 KB Swings 24kg
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
Post rounds completed and penalties to comments.

4 rounds completed, 5th round 20 swings. Penalty today for missed round=25 burpee pull ups
Last: July 13, 22 kg DB 4 rounds completed, 5th round 23 swing= 1 penalty 800m run (I can take that; 3146 kg July 13/3360kg today)

MWOD:
Bottom snatch, sofa stretch, bully stretch

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 18 September 2012 08:47 AM   [ Ignore ]   [ # 26 ]
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Clean and Jerk workout from a few days ago.  Porch scaling down to Grace

30 reps of 135lb clean and jerk

Time: 5:03.  I was hoping to get under 5 this time but didn’t kick it into high gear until too late at the end.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 18 September 2012 08:47 AM   [ Ignore ]   [ # 27 ]
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Angie (puppy-ish)
 
For Time:

  30 Pull-ups
  30 Push-ups (Games-style)
  30 Sit-ups (AbMat, feet anchored)
  50 Squats

Time = 5:05

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Posted: 18 September 2012 09:00 AM   [ Ignore ]   [ # 28 ]
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I don’t really do sit ups anymore.  Anyone subbed timed planks?

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Posted: 18 September 2012 09:01 AM   [ Ignore ]   [ # 29 ]
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8/29
30 minutes on heavy bag

8/30
30 minutes on heavy bag
50 sit-ups

9/1
15 minutes on heavy bag
2x25 back extensions
  later
squat-95x3, 115x3, 135x3, 155x3, 185x3, 205x2
10x2 of squat 225, ring dips
10x1 of squat 225, ring dips
15 minutes on heavy bag
10 minutes jump rope

9/11
“Heavy Helen”
3 RFT of:
run 480 meters
21 russian kb swings, 61lbs
12 pullups
(11:15)

9/12
20 minutes of yoga

9/13
squat x 3- 45, 95, 135, 155, 185, 205, 225 245
shoulder press x 3- 45, 65, 75, 85, 95, 105, 115
deadlift x 3- 135, 185, 225, 245, 275, 295, 325

9/15
squat x 5- 45, 65, 95, 135, 155, 185, 185, 185
power clean x 5- 75, 125, 165, 165, 165
bench x 5- 45, 65, 95, 115, 135, 135, 135

9/16
5 RFT of:
15 walking lunges with 75# barbell in front rack position
30 double unders
(7:05)

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M/26/5’9”/185

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Posted: 18 September 2012 09:03 AM   [ Ignore ]   [ # 30 ]
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deputy95 - 18 September 2012 09:00 AM

I don’t really do sit ups anymore.  Anyone subbed timed planks?

Why no situps?

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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

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