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Thursday, May 9th, 2013 - Michael
Posted: 08 May 2013 05:07 PM   [ Ignore ]
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THURSDAY 130509

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 121223.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 08 May 2013 05:24 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
As Rx’d


Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Please note: The wod calls for back extensions, not hip and back ext.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 08 May 2013 11:36 PM   [ Ignore ]   [ # 2 ]
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09/05/13

Warm Up 3 rds of:
20 Press Ups
5 Pull ups
20 Sit ups
15 Squats
10 Good mornigs
Bugerner with ash pole

Pack
Five rounds for time of:
50Kg Power clean, 3 reps
10 Burpee pull-ups

Time 8’ 40”

Cash Out 5x5 front squat

50kg 50kg 50kg 60kg 70kg
3x500meter Row 1’57” 2’ 1” 2’04”

Felt pretty good today, had a nice strech off after and will do the same again tonight:)

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 09 May 2013 02:06 AM   [ Ignore ]   [ # 3 ]
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No area to run, did scaled version from http://www.customwod.com/mainsite/20130509

Complete 3 rounds of the following as fast as you can:

1. Tuck jump 90   Reps
2. Back extension 25 Reps
3. Sit-up 25 Reps

Time: 17:32

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Posted: 09 May 2013 02:25 AM   [ Ignore ]   [ # 4 ]
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“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

25:44.1

Sub’d super mans for back extensions

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 May 2013 04:56 AM   [ Ignore ]   [ # 5 ]
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Lunges, push-ups, sprint (PC)

Wu: Yes

CFSB:
Power clean; graduate—> 3x62.5

WOD:
5 RFT, wear a 10 kg vest;
20 meter walking lunges
10 push-ups
20 meter sprint
10 push-ups
9:19 Sprints where… interesting.

MWOD:
K* 10 minutes
50 banded good mornings

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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: 09 May 2013 05:12 AM   [ Ignore ]   [ # 6 ]
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“Michael”
Three rounds for time of:
Run 800 meters(17.0km/h, 17.0km/h, 16.0km/h)
50 Back Extensions(unbroken)
50 Sit-ups(anchored/unbroken)

Time 19:39

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 09 May 2013 06:37 AM   [ Ignore ]   [ # 7 ]
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Deadlift; 2K

Before: mod dyn WU

Deadlifts:
Messing around. 3-pos @135, 3-pos snatch DL @135, top-pull DLs @185 x3 x3

Row 2K: 7:23.1. My 14 year old son pulled a 6:59.3 yesterday, so I’ve got some work to do.

Going to see a guy today about shoulder.

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

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Posted: 09 May 2013 06:39 AM   [ Ignore ]   [ # 8 ]
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130508

Pack
12-9-6 reps for time of:
Handstand push-ups
Pull-ups

Time: 4:54

HSPUs done with feet on wall facing wall, hands 12” out, slight toe assist.  Watched Carl Paoli’s vids again and focused more on initiating movement with shoulders going forward, and staying tight in the core and hollow.  Pull-ups butterflied, all unbroken but “reset” (ie toes can reach floor so use that to get back into position - feet back, hips forward).

Finished with back squats, 3x5, 225, 235, 245

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M 52/5’10”/180

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Posted: 09 May 2013 06:55 AM   [ Ignore ]   [ # 9 ]
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WU:
running drills
mobility
backs squat build in

O-Lifting:
Back Squat - 245x4, 285x4, 325 x 4 x 2
Snatch - 135x4, 160x4, 180 3 x 3
Clean & Jerk - 180 x (4+1), 205 x (4+1), 225 x (3+1) x 2
RDL - 245 x 5 x 5 (% of clean)
Push Press - 155x4, 165x4, 180 x 3 x 2

Mini WOD
3 sets; no rest:
15 KB Swing 24kg
20 Plate Top Side Half Moons 25#
time: 3:43

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M 31/6’0”/209 lbs.

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Posted: 09 May 2013 07:07 AM   [ Ignore ]   [ # 10 ]
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Michael - as Rx’d

3 rds

run 800 meters
50 back extensions
50 sit ups

27:54

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 09 May 2013 07:55 AM   [ Ignore ]   [ # 11 ]
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SATURDAY 130504

Modified “Elizabeth”

12-9-6
135# power clean
Pull ups
Dips
5:10

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M/27/5’9/190… 182
CF DOB: February 2010


2 in 2 out

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Posted: 09 May 2013 08:30 AM   [ Ignore ]   [ # 12 ]
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Tabata Row (for distance) = 919m

Deadlift 5-5-5-5-5
100-120-140-150 (1 rep)-120 Kg

Thruster
10-10-10-10-10 at 40Kg

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M/44/5’10”/173#

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Posted: 09 May 2013 09:20 AM   [ Ignore ]   [ # 13 ]
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WOD #2

WU - 20 squat, 20 OH strict press w/ bar, 10 OHS w/ bar only

SWOD -
BS - 135, 135, 135 x 15; 185, 185, 185 x 10 (worked on getting deep w/ the squats)

Bench - 135 x 15; 185, 185 x 5; 205 x 7 (new PR)

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 09 May 2013 09:22 AM   [ Ignore ]   [ # 14 ]
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Squat 4 x 5 @ 90% of 5 RM + 10 lbs
65kg
Fulll Glute Ham Raises 3 x 8-12
On Swiss Ball 10,10,10

As many rounds as possible in 10 minutes of:
3 Push Presses- 36kg
5 Ball Slams- 9kg

11 rounds

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 09 May 2013 09:54 AM   [ Ignore ]   [ # 15 ]
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B/I: 1k run, 3x(15 GHD situps, 15 back extensions, 15 squats, 15 push ups, 15ft rope climb)

Hang Clean:
5x(135#,155#,165#,135#)

WOD:

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

26:34

(231212 result 28:50 and then I did only 35 BE’s and SU’s)

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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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