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Thursday, May 9th, 2013 - Michael
Posted: 09 May 2013 03:49 PM   [ Ignore ]   [ # 31 ]
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cfwux2

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

18:53

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M/6’/155/37

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Posted: 09 May 2013 04:10 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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THURSDAY 130509 5:00 am 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 dips on dip stand. 

WOD: WEDNESDAY 130508

The Porch reps - puppies technique on HSPU
15-12-9 reps for time of:
Handstand push-ups   -  Knees on 30” tall plyobox.
Pull-ups - strict.

Time = 8:02

Handstand push ups were a little too easy with knees on box,  I’m going to work on doing them against the wall with an abmat for next WOD. 
Pull ups still a slog after first 12 then broken after that into sets of 3 then 2 then singles on last few reps.

Cash out
Bicep curls 30 # dumbbells 10 - 8 - 8
Upright rows 30 # dumbbells 10 - 10 - 10

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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: 09 May 2013 04:11 PM   [ Ignore ]   [ # 33 ]
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MONDAY 130506

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

14:24

Compare to 120603:
30:00

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

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Posted: 09 May 2013 04:42 PM   [ Ignore ]   [ # 34 ]
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Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

26:06

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Posted: 09 May 2013 04:48 PM   [ Ignore ]   [ # 35 ]
Big Dawg
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Pack Nancy:  19:39

Also, does anybody have any guidance on my question from yesterday?:

I have an inclination, which I didn’t indulge today, to stand around with the bar (i.e., rest between reps (not sets)) when the number of reps in a set goes above about five.  What’s the acceptable amount of time between reps (I would expect this to be about five seconds or so)?  Does it matter as long as I don’t sit down the bar?  Thanks for the advice.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 09 May 2013 06:01 PM   [ Ignore ]   [ # 36 ]
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Puppy:

Four rounds
3 Squat Muscle-ups
95 pound Deadlift, 15 reps
Walking Lunge, 30 steps

10:58

Really felt those walking lunges.

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 09 May 2013 06:07 PM   [ Ignore ]   [ # 37 ]
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Did Mt. Adams Steps over lunch with the ruck (1 mile down, 1 mile up, almost all steps 400+ feet elevation change) I ran all the flats, and downhills, and went up as fast as I could without stopping.

This evening I did

Puppies:
Three rounds for time of:
Run 600 meters
15 Supermans (No GHD machine)
25 Sit-ups

Followed by pull up progressions step 9, week 1: 5,4,3,3,3

I was planning on doing a 2 mile ruck run, but had some odd twinges in my lower legs during the WOD.  I decided that discretion is the better part of valor today and called it done.  Tomorrow should be a heavy day, so I’ve got to add distance to my run.

Adam

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Posted: 09 May 2013 07:30 PM   [ Ignore ]   [ # 38 ]
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“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups Strict un-anchored, hands on floor

22:05

Compare to:

Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups (not strict)

20:53

Good improvement. Actually felt easier this time through. Should have pushed harder.

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M 29 178cm 80kg

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Posted: 09 May 2013 07:37 PM   [ Ignore ]   [ # 39 ]
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THURSDAY 130509

“Michael”

WU: some static stretching.

WO. Buttercup. 3 rounds of
400 meter sprints
10 back extensions
20 sit ups

Time 26:18. I did crunches for the situps, guess I need to see what an official crossfit situp looks like. Also got slowed down a bit because on the final set of BE some girl was on it and I just asked to work in one set between and she copped a massive amount of attitude with me and did another set before giving me more attitude. Oh well whatever.

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Posted: 09 May 2013 07:58 PM   [ Ignore ]   [ # 40 ]
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1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

Joseph 115
Jed 65

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
Jed 155
Joseph 205

2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.
Jed 155
Joseph 195
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

30 Push Press 135/95#

30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4″ to Ab-Mat)

Joseph 14:14 135# / tire HSPU
Jed 14:55 95# / tire HSPU


Midline

1ra) 3X20 Reverse Hypers – medium/heavy rest 45 sec.

1b) 3X25 UB GHD Sit-ups – rest 45 sec.

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M/31/6’1”/ 194#

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Posted: 09 May 2013 10:13 PM   [ Ignore ]   [ # 41 ]
Big Dawg
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Pack!:

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

36:30

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 09 May 2013 11:29 PM   [ Ignore ]   [ # 42 ]
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Before Bed WOD
4 mile run - 29’33 @7’24 pace

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

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

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 10 May 2013 02:29 AM   [ Ignore ]   [ # 43 ]
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Two rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

19:01

Got started late today.  Didn’t have time for a 3rd round.

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M/33/5’11”/245#

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Posted: 10 May 2013 03:19 AM   [ Ignore ]   [ # 44 ]
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Michael
Puppies: 28 minutes

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Posted: 10 May 2013 05:30 AM   [ Ignore ]   [ # 45 ]
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Front Squat 5 x 10

30 kg, 40 kg, 50 kg, 55 kg, 60 kg

That was tougher than I expected—the last couple sets were challenging.

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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