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Tuesday, May 7th, 2013 - Rest Day
Posted: 07 May 2013 12:09 PM   [ Ignore ]   [ # 16 ]
Top Dawg
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Buy-In:

Row 1000m: 3:47
Shoulder Rehab Series 2
Arm Swings
McKenzie pushups x10

Bench Press 5-5-5
135x5
185x5,195x5,205x5

PR by 5#
Yay, my bench is back! Shoulder rehab FTW!
Just gotta get my press back now and then can start adding overhead work back into metcons.

Cash-Out:
Run 1mi - 8:19 - 22s PR since knee injury over a year ago, far cry from 6:00
Pendlay Rows - 95x10,105x10,105x10
McKenzie pushups x10
Ice

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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: 07 May 2013 12:17 PM   [ Ignore ]   [ # 17 ]
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Chipper, Puppies

For time:
Walking lunge 50’ (no way to measure, did 30 lunges, 15/leg)
20 push ups
20 double unders (real actual double unders!)
15 KTE (knees to shoulders)
4 beginner rope climbs (3 x towel pull up from squat, 3 x towel pull up from sitting with bent legs, 3 x towel pull up from sitting, straight legs)
20 box jumps (onto bench press bench)
20 OHS, 25 lbs
15 pull ups (5x unassisted, 5x 18.5 lb assist, 5x 27 lb assist)
20 sit ups

10:52

Cash out - HSPU practice.  I see myself making progress - I’m doing these against a wall and am getting my head closer to the floor!  Feeling happy :-)

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F/32/5’5”/128lbs

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Posted: 07 May 2013 12:17 PM   [ Ignore ]   [ # 18 ]
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back extensions/bench/pushjerk/DUs/snatch

AMRAP in 19 minutes:

10 back extensions
35 lb DB bench press, 10 reps
65 lb push jerk, 10 reps
10 double unders
1 snatch, 65 lbs

5 rounds + back + bench press

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 07 May 2013 12:18 PM   [ Ignore ]   [ # 19 ]
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20130507 Tue
Nancy scaled
5 RFT:
Run 400M
15 OH Squats 45
15:03
Should have gone heavier, able to do all the squats unbroken.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 07 May 2013 12:23 PM   [ Ignore ]   [ # 20 ]
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SATURDAY 130504

“Elizabeth”
Pack
21-15-9 reps of:
Clean 115 pounds
Ring dips 2x Bar dips due to no rings

9:47

Compare to 120716:
10:45 at 95#

Once I got home I did about a .75 mile run in my new Vibrams so I could see how they feel before doing Nancy on Thursday.

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

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Posted: 07 May 2013 12:32 PM   [ Ignore ]   [ # 21 ]
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Did two workouts today -

CrossFit Mamas:
  21-15-9 - for time
    Cleans w/38#
    Bench Dips
  4:44

“Nancy” Puppy Dawg:
  3 RFT -
    Run 400 meters
    15 Overhead squats w/PVC up to 35#
  16:07

VERY disappointed with my “Nancy” results!  I could tell I missed a couple of days working out last week and I think I only did one workout with running.  I could not even finish 400 meters without having to slow to walking for a couple of “blocks” on my treadmill - EVERY round!!  SUCKS!!  I am definitely adding a little running into my daily workouts.  I’ve GOT to get better!  :/

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Breathe in.  Breathe out.  Move on.

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Posted: 07 May 2013 12:40 PM   [ Ignore ]   [ # 22 ]
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“Schmalls”

Warm-up:  Rowing

“Schmalls”

Pups
600-meter run
Then 2 rounds
25 burpees
20 pull-ups
15 squats
10 kettlebell swings, 30lb
5 wall walk-ups
Then, 600-meter run

18:35

Cool-down: handstands

RIP S/Sgt.

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 07 May 2013 01:40 PM   [ Ignore ]   [ # 23 ]
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SUNDAY 130505

Front Squat 95-95-105-100-100 lbs

Post loads to comments.

Compare to 080826.

My wrists are not flexible. What’s good to loosen them up?

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M/40/6ft/205

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Posted: 07 May 2013 01:53 PM   [ Ignore ]   [ # 24 ]
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Rest day
Stretching

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 07 May 2013 02:07 PM   [ Ignore ]   [ # 25 ]
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DROMS, 3 minutes of single unders, and some goblet squats

MONDAY 130506

“Nancy”

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

Time - 14:21

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 07 May 2013 02:19 PM   [ Ignore ]   [ # 26 ]
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Chipper
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Walking lunge, 80’
40 push-ups
40 side jumps over cinder block
20 knees-to-elbows
30 strict close grip pull ups
40 box jumps 18” (highest i got)
40 overhead squats 45#
20 L-pull-ups
40 sit-ups

Time 21:40

Klepto and a Chipper in back to back days is rough.

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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: 07 May 2013 02:43 PM   [ Ignore ]   [ # 27 ]
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WOD May 2nd

L-Pull ups

Puppy scaling

Did 3 strict reps (legs hanging, not L-pull ups) EMOM for a total of 50 reps.

Definitely improving in this area as less than 4 weeks ago could not complete 30 reps at 2 reps EMOM.

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M 28 / 6’4” / 215lbs

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Posted: 07 May 2013 03:13 PM   [ Ignore ]   [ # 28 ]
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TUESDAY 130507 1:15 pm start  

WU:  3 rounds of: Samson stretch (30 seconds per side), 15 overhead squats with pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings with 45 # bar, 12 strict pull ups.  (no dips - see WOD)

WOD:  Saturday 130504
Elizabeth
Puppies:
21-15-9
Dumbbell cleans - sub 75 pound barbell cleans
Bar Dips

TOTAL TIME = 9:27

I read a post on the main site about this WOD “This is a sprint; the stimulus being sought by the mad scientists behind the curtain is speed. Power. Move the load fast and don’t stop.” So I scaled way down to what I knew I could do at a fast pace.  Even with that lighter weight and bar dips I still had a time at double some of the big dogs so I think the scale I chose was right. 
In the first round I stuck to full squat cleans, but at the last 3 reps I was having trouble getting out of the bottom of the squat, perhaps a little heavy choice for the weight, so in 2nd and 3rd rounds I stuck to power cleans.  It was easier from there but still a metabolic challenge for me.  Dips were the slow part - broken into sets of 5 or 3 after first round. 

Thanks for the humbling WOD coach.  cool smile

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 07 May 2013 03:33 PM   [ Ignore ]   [ # 29 ]
Big Dawg
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TUESDAY 130507 - Decided to do Sunday’s WOD

Rested about 10 minutes after doing Elizabeth above

SUNDAY 130505

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

75 - 80 - 85 - 90 - 90   3 to 4 minute rests between sets.

Following Garddawg’s coaching, I decided to “work the movement” and I am glad I did, this is the first time doing a front squat that I felt my chest and elbows were staying high enough. In round 4 I felt my right arm dropping a little and the bar coming off my shoulder on last 2 reps, so I stayed at that weight to try and get a clean set in. Round 5 was a little better but had to concentrate on keeping that arm up. 
All in all that was not super heavy weight to brag about but I felt good about the form.  That was a productive session.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 07 May 2013 04:21 PM   [ Ignore ]   [ # 30 ]
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THURSDAY 120119

“Elizabeth”

Pack
21-15-9 reps of:
Clean 95 135 pounds
Ring dips

14:04

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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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