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Thursday, May 2nd, 2013 - L-Pull-ups
Posted: 02 May 2013 08:52 AM   [ Ignore ]   [ # 16 ]
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3 RFT:

25 GHD sit ups (using tyres)
50 Press Ups
75 Squats

15:31

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M/44/5’10”/173#

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Posted: 02 May 2013 08:53 AM   [ Ignore ]   [ # 17 ]
Terrier
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Klepto
Puppy scaling

3 rounds
27 box jumps, 20” box
20 burpees
11 squat cleans then power cleans, 65#

15:42

I had to switch to power cleans after I lost my balance on the bottom of the squat clean.  Fell backwards and ended up throwing the weight.  That was a new feeling.  I’m glad I scaled the weight down to 65#.

Also I got to try out my jump box that I made.  Nice and sturdy.

Good workout, kicked my butt.

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M35/5’10”/210

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Posted: 02 May 2013 09:15 AM   [ Ignore ]   [ # 18 ]
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For Time:
25 L-pull-ups
25 pull-ups
Partitioned into sets of 5
8:10

Did 20 minutes of clean work on the platform.

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M/37 /6’1” 195

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Posted: 02 May 2013 09:17 AM   [ Ignore ]   [ # 19 ]
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3 rounds CF warm up, minus the pulls.

5 L-pull ups….no chance
95 jumping

17:23

cash out with 3 rounds of interval sprints.

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48 / M / 5’9”/210

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Posted: 02 May 2013 09:22 AM   [ Ignore ]   [ # 20 ]
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Run 5k

28:59

Ugh.

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 02 May 2013 09:28 AM   [ Ignore ]   [ # 21 ]
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For time:
  50 L-pull-ups
  50 Pull-ups
  Partition any way
Time = 12:08

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M/44/5’8”/150 lbs

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Posted: 02 May 2013 09:39 AM   [ Ignore ]   [ # 22 ]
Mutt
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RX’ed

100 L pullups

for time:


15:50

50fwr grip/50 reverse grip

And I thought I was going to be sub 10min

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M/31/6’1/185

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Posted: 02 May 2013 10:07 AM   [ Ignore ]   [ # 23 ]
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Deadlift. Power clean. Bench press.

Warmup
2 rounds of
3 deadlift, 20 kg
3 power clean, 20 kg
3 push-press, 20 kg

Strength
Power clean 5-3-1+
In kg: 37.5-42.5-47.5(5, PR)

Deadlift 5-3-1+
In kg: 60-67.5-75(5, PR)

Bench press 5-3-1+
37.5-42.5-47.5(5, PR)

Max rep pull-ups: 2

Max rep dips: 3(PR)

Cash-out:
Handstand practice

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 02 May 2013 11:30 AM   [ Ignore ]   [ # 24 ]
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Deadlift
95 x 5
135 x 5
185 x 5
215 x 3
255 x 3
275 x 3
285 x 3 (PR)
185 x 21 (PR)

Felt pretty good today! Upon review, I’m still having a hard time maintaining a nice straight spine throughout the movement. My butt rises before my shoulders do on the initial pull. Weaker lower back / hamstrings, maybe?

12-9-6-3 reps for time of:
65 pound Power snatch
Burpee

4:33

Need to work on snatches more. Relying too much on muscling it up, and I have a hard time keeping my chest up, even with relatively lighter weights.

In
500m row
T2B / back extensions

Out
Double under practice
Snatch practice

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 02 May 2013 11:40 AM   [ Ignore ]   [ # 25 ]
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B/I: 20 min jumprope (200 DU’s and rest singles), 2x(15 GHD situps, 15 back extensions, 15 squats, 5 dips, 10 jumping pull ups, 15ft rope climb)

WOD:

“Angie”

34:45

C/O:500m jog, Shoulder Press 5x45#, 5x65#, 5x85#, 5x105#, 5x65#, 100x jumprope

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M/30/5’9”(180cm)/215#(98kg)
—————————————————————————
If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 02 May 2013 11:54 AM   [ Ignore ]   [ # 26 ]
Big Dawg
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For time:
100 L-Pull-ups

Pack-scaling

50 x L-PUs @ 6:35
50 x PUs
Time 10:45

The Ls were not pretty but i got trough them somehow… Probably not suitable as a demo for the perfect L, but im working on it.

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 02 May 2013 12:06 PM   [ Ignore ]   [ # 27 ]
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Filthy Fifty, CrossFit Mamas Style!

Box Jumps, 11”
Jumping Jacks
Kettlebell Swings, 15.5#
Walking Lunges
Knees to Elbows on bar - mostly knees-to-boobs/just above waist
Push Press, 24#
Back Extensions - I hate, hate, hate these!!  I call them “beached whales” ‘cause that’s what I feel like while doing them!  :/
Wall Ball Shots, 4# ball
CrossFit Sit-ups
Jump Rope

Time:  24:26, compared to 1/29/31 @ 31:35 - BUT we did burpees instead of jumping jacks in January.  Also, I did knees-to-elbows on the floor in January - today all were done on the bar.

Sweaty, sweaty, sweaty = happy, happy, happy!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 02 May 2013 01:10 PM   [ Ignore ]   [ # 28 ]
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800 Meter run
30 wall ball shots 16#
Time 21:50

I felt like that was slow as heck but after comparing time to others it wasnt that bad. Wish the wall balls had been more steady.

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 02 May 2013 01:26 PM   [ Ignore ]   [ # 29 ]
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exhausted after work today, so didn’t time myself on the WOD, just happy I made it through the workout smile  Slow but steady!

warm up: walk 800m; 2 rounds of: 20 jumping jacks, 15 air squats, 10 plank walk outs, stretch

3 rounds:
7 MU progressions (3 assisted PUs & 3 dips = 1 MU)
run 400m

3 rounds:
12 chest press, 25# DBs
25 air squats
21 bicep curls, 20# barbell (7 lower, 7 upper, 7 full)
12 bent over lateral raise, 10# DBs
15 (per side) standing oblique crunch, 10# DB

2 rounds:
pistol progressions, 12 per leg

run 2000m, walk 800m

stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 02 May 2013 01:27 PM   [ Ignore ]   [ # 30 ]
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Deadlift 3-3-3-3-3 reps

295-325-345-345-315

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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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