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Monday, May 6th, 2013 - Nancy
Posted: 06 May 2013 03:09 PM   [ Ignore ]   [ # 31 ]
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Klepto
Pack
4 rounds
27 box jumps, 20” box
20 burpees
11 hang squat cleans, 75#

Time- 26:30

Deadlift is fine but I really wanted to work the squat clean so I chose the Hang Squat Clean. Lowered weight to ensure intensity was there and less standing and looking at the bar. Burpees were the killer.

The wife also started CF today and did Nancy untimed. We tested her strength on the big 4 yesterday and her dead lift was 205 lbs! Not bad a lady who has never deadlifted in her life. Form was great too. Pretty proud of her.

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M/32/6’2’‘/245# :( up from 225 a year ago.

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: 06 May 2013 03:09 PM   [ Ignore ]   [ # 32 ]
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Joined  2011-10-24

WU
500m row, KB, handstand practice, CFWUx1, 400m treadmill walk

Deadlift:
120x10, 220x3, 230x3, 240x3

SATURDAY 130504

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Pack:
115#
2X the bar dips (all kipping)

Time:
9:53 (3:46, 3:45, 2:22)

Compare to 120716: 100#, 2x bar dips—11:57 (4:41, 4:50, 2:26)

$O:
500m row, 500m treadmill walk, stretching

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M/47/5’10”/155

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Posted: 06 May 2013 03:15 PM   [ Ignore ]   [ # 33 ]
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SUNDAY 130505

Front Squat 10-10-10-10-10 reps

135-135-135-135-135

Worked on form with full ROM (A2A).

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M/48/5’ 11”/220#

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Posted: 06 May 2013 03:32 PM   [ Ignore ]   [ # 34 ]
Puppy Dawg
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Joined  2013-04-22

WOD

15 reps overhead air squats
400m sprints

3 rounds

9:17

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There is nothing worse than pubic fat

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Posted: 06 May 2013 04:43 PM   [ Ignore ]   [ # 35 ]
Puppy Dawg
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Joined  2013-05-06

Warmup:
Pushups, pullups, situps, back extensions, air squats…3x10

WOD: Buttercups

3 rounds for time:
500m row (sub for run)
15 O/H Squats with PVC
10:01

Stretch

O/H squats are a challenge for me, form is horrible.  Put the ego aside, worked on form and will move these to my WU to continue this form work to hopefully add weight soon

M/37/6’/155

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M/6’/155/37

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Posted: 06 May 2013 04:49 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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Joined  2012-09-24

Crossfit warm up

Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
14:15

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M/34/5’ 10”/182#

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Posted: 06 May 2013 04:54 PM   [ Ignore ]   [ # 37 ]
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Monday, May 6th, 2013 - Nancy

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

18:07 All OHS’s Unbroken! star  Woot!

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 06 May 2013 04:57 PM   [ Ignore ]   [ # 38 ]
Terrier
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Joined  2012-02-20

TUESDAY 130430
Chipper Puppies

20 lunges
20 push-ups
20 side jumps over barrier
15 knees-to-elbows
10 close grip pullups
20 box jumps, 20”
20 overhead squats, 30#
15 ring rows
20 sit-ups

14:17

The KTE’s were good but after that I could barely do a pullup.  4 down 26 to go.

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M35/5’10”/210

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Posted: 06 May 2013 05:08 PM   [ Ignore ]   [ # 39 ]
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Joined  2011-07-30

Buttercups
“Nancy”
3 rounds for time of: 11:17
400 meter run  Walked as fast as I can 200m
PVC pipe-25 pound Overhead squat, 15 reps
bigsmile

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Posted: 06 May 2013 05:11 PM   [ Ignore ]   [ # 40 ]
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Joined  2013-02-28

WU
1000m row 4:11

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

Burgener WU

WOD - 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


Shoulder press: 65/75/85/95/105#
Push press: 85/95/105/115(f)/115#
Push jerk: 95/105/115/125/135#

$O:
100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 06 May 2013 05:33 PM   [ Ignore ]   [ # 41 ]
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THURSDAY 130502

Pack
50 L-pull-ups @ 5:31
50 pull-ups - finished @ 12:01
Partition any way

I did the 50 L’s in a row so I could compare to last time and slayed it by 5 minutes, then did the remaining 50.

Compare to 120926 - Last time we didn’t have the full 100
Pack
50   L pull ups
10:33

Pull-ups weren’t as hard as I expected, the L was beyond what I expected. Form was puppy-packish I’d say but I gave it all I had and felt everyone of them, still do.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 06 May 2013 06:17 PM   [ Ignore ]   [ # 42 ]
Puppy Dawg
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Joined  2013-04-02

Buttercups
3 rounds for time of:
400 meter (0.25 mile) run
45 pound Overhead squat, 15 reps
Time:  29:08

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Posted: 06 May 2013 06:40 PM   [ Ignore ]   [ # 43 ]
Mutt
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Joined  2012-06-26

5 rounds of:

500 meter run
10 Kettlebell Swings 53lb
15 “T” push-ups

24:08

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M/32/5’10”/180

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Posted: 06 May 2013 07:17 PM   [ Ignore ]   [ # 44 ]
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Joined  2013-05-04

Nancy-Buttercup
3 rounds of 400m run, 15 reps of overhead squat

Once again I got humbled real quick, thinking I could OHS with the regular bar, That didn’t work. Used a 25 lb bar as I’m supposed for my level. Still was only able to do 7 reps with bad form.

Time was 30:2. I got a long way to go

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Posted: 06 May 2013 07:27 PM   [ Ignore ]   [ # 45 ]
Terrier
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Did ‘Elizabeth’ today for the first time… she crushed me

21-15-9
50 KG (110#) cleans
Bar dips

17.30

I was dizzy after the first 10 cleans and felt like crap the whole workout. Don’t know if it was lack of sleep, a week off or some bad diet recently (probably a combination of all 3) but I battled the whole way through.

Ah well, gives me something to beat next time!

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Mens sana in corpore sano

M/30/70KG

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