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Thursday, May 9th, 2013 - Michael
Posted: 09 May 2013 11:12 AM   [ Ignore ]   [ # 16 ]
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Warm up was walk to measure out 800m.  GPS signal is weak in my neighborhood so it fritzed out again.  Ran it anyway.  Drove it later and it figures out to be about 30m shy of 600m.

Michael
between Pack and Puppies

3 rounds

570ish meter run
35 ab mat situps
35 back extensions (subbed supermans)

20:57

Running is of the devil.

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Posted: 09 May 2013 12:23 PM   [ Ignore ]   [ # 17 ]
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Buttercups

3 RFT - 400 Meter Run
      - 10 Back Extensions
      - 20 Sit-ups

19:16

NOT great, but I ran ALL of my run segments - NO WALKING TODAY!!  I’m happy with that.  I even added an extra 400 meter run (not included in my time) at the end to make myself feel better about my sucky performance on Monday.  I did back extensions on the floor - I really hate these…I call them Beached Whales because that’s what I feel like doing them!  lol   No problems with CrossFit sit-ups.

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Breathe in.  Breathe out.  Move on.

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Posted: 09 May 2013 12:59 PM   [ Ignore ]   [ # 18 ]
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DROMS

WEDNESDAY 130508

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Time - 4:21

HSPU felt fantastic!

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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: 09 May 2013 01:27 PM   [ Ignore ]   [ # 19 ]
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Michael

25:10

Daughter 14yo scaled Michael
3x 800m, 30back extentions, 30 situps

20:40

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Posted: 09 May 2013 02:00 PM   [ Ignore ]   [ # 20 ]
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QueenBeeBerta - 09 May 2013 12:23 PM

NOT great, but I ran ALL of my run segments - NO WALKING TODAY!!

Awesome!

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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: 09 May 2013 02:01 PM   [ Ignore ]   [ # 21 ]
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WU: arm circles sequence, 20 dislocates, light warm up, .25m jog, HSPU static holds x 2 20 sec, 5 push-ups

As Rx
21-15-9 reps for time of:
Handstand push-ups (17, 4), (7,3,3,2) (5,2,2)
Pull-ups (unboken)

7:00

$ out
2x5 pull-ups with rock climbing grip (4 fingers)
2X5 push-ups with fingers pointing towards feet
40 push-ups

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M/39/5’7”/165

“Burpees don’t like you either”

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Posted: 09 May 2013 02:02 PM   [ Ignore ]   [ # 22 ]
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Warm-up
Shoulder MOBs
then…
20min EMOM alternating:
10 good mornings (1-10min@75#; 11-20min@95#)
10 slam ball, 20#
then…
Hip/hammie MOBs

CFSB ME Work 2013 Cycle3 week5
SDL
[4R@135;3R@185;2R@215;1@245 warm-up]
Attempt 3reps EMOM for @245; got 10x3 & 2x 2R
Debrief:
SDL- FAILED in rd9, then did two more sets to get my 10 sets.  Felt heavy.  Form?  Will revisit in a couple days with some singles.  Next week 1rep every 30sec @255?

15min then…

WOD
10rds for time of:
2 ~2sec PAUSED FS, 155# (from rack)
5 pull-ups
7 burpees
TOTAL TIME=15:23
(splits:1:11/1:26/1:27/1:31/1:36/1:36/1:38/1:37/1:38/1:41)

Missed FS work this week..  Burpees were all worm-ups for shoulder.

5min rest, then…

$-out
1000m C2 row (3:40)
10min rest, then…
6x: 15 AbMat sit-ups & 7 single arm Russian KB swings, 53# (alternate arms every round)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 09 May 2013 02:23 PM   [ Ignore ]   [ # 23 ]
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THURSDAY 130509

“Michael”

Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups

Post time to comments.

Compare to 121223.

27:50

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M/40/6ft/205

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Posted: 09 May 2013 02:27 PM   [ Ignore ]   [ # 24 ]
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Puppies:

Three rounds for time of:
Run 600 meters, subbed rows (raining)
15 Back Extensions
25 Sit-ups, GHD situps (I do these already in my warmups)
27:29

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42/M/5’8”/155# (180# in early 2012)

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Posted: 09 May 2013 02:31 PM   [ Ignore ]   [ # 25 ]
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MONDAY 130506

“Nancy”

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

Post time to comments.

Compare to 120603.

Pack
“Nancy”
5 rounds for time of:
400 meter run (treadmill @ 11.3-11.5 mph)
65 70 pound Overhead squat, 15 reps

Time
13:23 (2:45, 2:48, 2:36, 2:42, 2:32)

Compare to 120603:
14:48 with 65 pounds and real runs (not a treadmill)

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M/46/5’10”/155

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Posted: 09 May 2013 02:34 PM   [ Ignore ]   [ # 26 ]
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Rest Day

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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: 09 May 2013 02:35 PM   [ Ignore ]   [ # 27 ]
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power snatch to a 3rm/95x3x2/90x3x2

w/u 3’s 15-25-28

30-32-34-34-34

Yes 3x @34kg to get an OK 3RM—-both ended at 34

fr. squat 65%x10x3reps EMOTM explosively!

Margaret used 43kg Darla used 33kg

focus on getting deep in the squat, 1 second pause, shoulders back/elbows up on the recovery

clean extention 5x3@105% (no elbow break)

Margaret at 57kg, Darla @ 55kg

brush, stay closebig extention

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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: 09 May 2013 02:49 PM   [ Ignore ]   [ # 28 ]
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Endurance 1:
60 minute bike
105 rpm
286 watts
143 bpm

Strength:
Front Squat:
10-10-10-10-10 (2-3 min rest between sets)

95-105-115-125-135 #

I did this right after the bike do I started
Light and bottom the squat all the way down
I could have keep going heavier but need to run tonight

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M/36/6/185#

"Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author 

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Posted: 09 May 2013 03:09 PM   [ Ignore ]   [ # 29 ]
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WU
800m jog
DROMS

3x(Samson stretch 20 sec., 10 OHS w/PVC, 15 GHD sit-ups, 10 GHD back extensions, 12 dips)

Burgener WU

Deadlift
3 sets, 5 reps 135# focusing on form

WOD - 130501
Deadlift
3-3-3-3-3
185-205-225-245-255 was feeling good so I did a set at 275

$O:
100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 09 May 2013 03:33 PM   [ Ignore ]   [ # 30 ]
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21-15-9 reps for time of:
Handstand push-ups w/ 1 Ab-Mat under head
Pull-ups

7:52, Sure as hell, the set of 15 killed me.

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M 42/5’9”/180#/ CFBD 10-11-2012

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