2 of 3
2
Saturday, May 4th, 2013 - Elizabeth
Posted: 04 May 2013 09:58 AM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

Warm-up
500m Run
S/D-S Series
3x: 10 WB, 10 Single-arm KB Snatch (16kg)

Skill
10x3 @75#
Snatch from Toes (explosive pull under to full squat)

WOD
With a partner (mine was my 6-year old son):
80 Med Ball Sit-up, 20#
80 WB, 20#
8x 200m Run
80 WB, 20#
80 Med Ball Sit-up, 20#

Time: 19:13
My son did regular sit-ups and air squats, but he did is full share of 200m runs. This was super fun to do with him.  I think he had a blast too.

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 04 May 2013 10:34 AM   [ Ignore ]   [ # 17 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  316
Joined  2012-06-23

Saturday, May 4th, 2013 - Elizabeth


I will deal with Liz another day….

Gorgeous day for a 5k run!!

31:59 PR star (-6 seconds)

 Signature 

F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

Profile
 
 
Posted: 04 May 2013 11:30 AM   [ Ignore ]   [ # 18 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01
Aaron_CO - 04 May 2013 09:58 AM

My son did regular sit-ups and air squats, but he did is full share of 200m runs. This was super fun to do with him.  I think he had a blast too.

grin

 Signature 

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.

Profile
 
 
Posted: 04 May 2013 12:15 PM   [ Ignore ]   [ # 19 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3872
Joined  2009-03-01

Still a little under the weather. hmmm

Buy-In:
Row 500m
Leg Swings
Leg side to sides
Arm Swings

Weighted Pull-Ups:
0x3,10x3,20x3,15x3,15x3

The third rep with 20# was a bit wiggly, so I went down to 15 for some good reps.

21-15-9:
Ball Slams 20#
Abmat Situps

Time: 3:28

Cash-Out:
Press: 105x3,115x3,125x3
125x3 was a little aggravating to the shoulder, so might stay here for another cycle or two.

Single DB Bent Over Row: (45x10)3
2:00 Couch Stretch
2:00 Pigeon Pose
2:00 Triangle Pose
Ice

 Signature 

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.

Profile
 
 
Posted: 04 May 2013 01:50 PM   [ Ignore ]   [ # 20 ]
Hound
RankRankRankRankRank
Total Posts:  82
Joined  2009-09-30

21-15-9

55lb Clean
Jumping Dips

Time: 8:17

 Signature 

Love your life

Profile
 
 
Posted: 04 May 2013 02:00 PM   [ Ignore ]   [ # 21 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  615
Joined  2010-06-18

“Elizabeth”
Pack
21-15-9 reps of:
Clean 95 pounds
Ring dips
11:56
Ring dips were down to one at a time at the end.

Kyla: 50 lbs, bench dips (21-15-9)
6:03

 Signature 

M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

Profile
 
 
Posted: 04 May 2013 02:15 PM   [ Ignore ]   [ # 22 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

WU

3x (Samson stretch, 10 OHS w/ PVC, 15 GHD sit-ups, 10 GHD back extensions)

WOD - 130426

Pups
5 rounds
7 muscle-up progressions (laying on back rings at arms length - pulling rings into chest and transitioning to the dip)
400-meter run

18:14

$O:
100 DUs

Calf is feeling 100%

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 04 May 2013 04:22 PM   [ Ignore ]   [ # 23 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  891
Joined  2011-07-07

Elizabeth
15-12-9
Power clean 135# (5-5-3-2, 3-3-3-3, 3-3-3)
Ring Dips (8-7, 5-4-3, 3-3-3)

9:28

Both ring dips and 135# power cleans are hard to maintain at high reps for me, so I opted for a porchish pack scaling. Was a good choice!

Rest 10:00, then

Annie
50-40-30-20-10
Double Unders
Situps (unanchored butterfly)

9:45 (PR, -3:49)

Double unders are starting to feel better and better! The timing is finally starting to really click. Strung together 29 (PR) at one point in the first round and did all 20 straight in the fourth round, WOOHOO!!! Most were between 3 to 7 in a row.

 Signature 

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

Profile
 
 
Posted: 04 May 2013 05:14 PM   [ Ignore ]   [ # 24 ]
Puppy Dawg
Avatar
Rank
Total Posts:  10
Joined  2013-04-14

Cross fit warm up for 3 rounds followed by

Elizabeth

Pack, no rings so double dippin.  21,42 15,30 9,18

Cleans 95

8:23

Could have used more weight on the cleans.  Will do next time.

23 mile bike ride.

 Signature 

48 / M / 5’9”/210

Profile
 
 
Posted: 04 May 2013 05:19 PM   [ Ignore ]   [ # 25 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  655
Joined  2008-09-14

Runs and dumbbell stuff

4 rds. of:

Run 400 m
10 50 lb db deadlifts (2 dbs)
10 50 lb db swings

12:48

 Signature 

M/40/190 cm (6’3”)/90 kg (200 lbs)

Profile
 
 
Posted: 04 May 2013 05:42 PM   [ Ignore ]   [ # 26 ]
Terrier
Avatar
RankRankRankRank
Total Posts:  72
Joined  2012-02-20

SUNDAY 130428

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

95-100-105-110-115
115-125-125-125-125
125-125-125-125-xxx

I made it through 2 reps of the 14th set and my neck started to cramp.  Decided to quit there and call it a day.  Felt awesome though (the workout not the neck cramp).  As a bonus, I had to power clean the weight to start. 

3 workouts this week.  Feels great.  27 more to go to meet my goal.

 Signature 

M35/5’10”/210

Profile
 
 
Posted: 04 May 2013 06:19 PM   [ Ignore ]   [ # 27 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

Stength: Shoulder Press
130x1
120x2
115x2

WOD: WEDNESDAY 130501

Deadlift 3-3-3-3-3 reps

185-205-215-225-225

Wasn’t going for a max today, I’ve done 225 before, but wanted to do it today with better form.

 Signature 

M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

Profile
 
 
Posted: 04 May 2013 06:33 PM   [ Ignore ]   [ # 28 ]
Puppy Dawg
Rank
Total Posts:  13
Joined  2012-11-11

WU:
3min skipping
3 rds: 10 thrusters w/broomstick, 10 situps

Strength:
Deadlifts 3x5
240, 240, 240

WOD:
Pseudo Elizabeth
21-15-9
Cleans 65#
Bench Dips @ 1.5 reps… very broken… dips need to be a focus area

13:23

Profile
 
 
Posted: 04 May 2013 10:00 PM   [ Ignore ]   [ # 29 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  738
Joined  2007-10-01

Morning

10.9 mile jog

1:52


Evening

Puppy:
Three rounds
44 pound Back squat, 12 reps
Bear crawl 12 yards

3:14

 Signature 

35M/ 6’0”/ 175#
Weak as a puppy.

Profile
 
 
Posted: 04 May 2013 10:14 PM   [ Ignore ]   [ # 30 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  529
Joined  2012-11-24

Elizabeth Rx’ed

7:03 I suck at ring dips.

Mountaineering yesterday 11hrs.

 Signature 

M 29 178cm 80kg

Profile
 
 
   
2 of 3
2