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Friday, May 10th, 2013 - A WOD to delight Coach Rut.
Posted: 10 May 2013 12:43 PM   [ Ignore ]   [ # 31 ]
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DROMS

THURSDAY 130509

“Michael”

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

Time - 18:29 (PR by 25 seconds)

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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: 10 May 2013 01:16 PM   [ Ignore ]   [ # 32 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

20, 25, 30, 35 & 40 pounds

Really worked on proper form!

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Posted: 10 May 2013 03:07 PM   [ Ignore ]   [ # 33 ]
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w/u

mobility

tricep and forearm smashing with squeeze release

foan roll IT bands, distal quads and anterior Tib

Leg swings and arms circles 20-30- each

Bergner x2 with PVC

Workout 2

power clean and jerk to a 3rm

w/u 3’s @15-25

35-40-44-46-47

then 2x3@95%/45 2x3@90%/42

Cleans just felt heavy, fatigue from Yesterday?

 

Then did

Hang Snatch High Pull

5x3@65%/25kg

These felt great

 

40 minutes later

w/u 5’s @ 20-30, 3@40, 5@50

Back Squat to a 5rm

52-54-56-58-60 - 61x1meh stopped, knees a bit,o on my toes, felt heavy

might have gone higher if I hadn’t gone to 2kg jumps after 50 but wasn’t very unsure where I’d end up

Then

2x5@95%/57kg, 2x5@90%/54

Edit:
forgot: rowing this morning only about 5k but in a 4 person boat instead of the 8

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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: 10 May 2013 04:11 PM   [ Ignore ]   [ # 34 ]
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20130510 Fri
“Michael” pack
3RFT:
Run 800M
35 back extensions (hips on box, heels anchored under racked barbell)
35 sit-ups
25:48

RIP LT.

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 10 May 2013 04:35 PM   [ Ignore ]   [ # 35 ]
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WU
Jumping jacks 1 min
DROMS

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


WOD - 130502
Puppies plus
Mix L-pull-ups and pull-ups for a total of 35-50 reps
Assisted and progressions okay

40 assisted pull-ups w/green band
35 assisted L pull-ups w/ green band
17:20
* spent a little time chasing a salamander out of the garage…

$O:
Max reps ring dips 3/2/1 - meant to start practicing this skill earlier in the week
100 DUs

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 10 May 2013 04:44 PM   [ Ignore ]   [ # 36 ]
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WOD May 5

Front squat
10-10-10-10-10
40kg

Heels on block (1”) due to lack of flexibility and balance at bottom of squat.

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M 28 / 6’4” / 215lbs

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Posted: 10 May 2013 06:07 PM   [ Ignore ]   [ # 37 ]
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2 rest days in a row, and very welcomed. Legs and abs still hurt from WOD’s this week. Those L-PU’s are brutal afterwards.

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 10 May 2013 06:15 PM   [ Ignore ]   [ # 38 ]
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WEDNESDAY 130508

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

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

Time
4:40

Notes
All kipping

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M/46/5’10”/155

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Posted: 10 May 2013 07:33 PM   [ Ignore ]   [ # 39 ]
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6RFT
3 Deadlift 205#
6 Ring Dips
9 Kettlebell Swings 53#
12 Toes 2 Bar

11:07 (PR, previous 17:35)

Last time I did this one was last June, good to see some good improvement!

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 10 May 2013 07:40 PM   [ Ignore ]   [ # 40 ]
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“Michael”
3rft
Run 600m - Treadmill @ 8.5
15 Back Extensions
25 sit-ups anchored

15:43

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Posted: 10 May 2013 08:06 PM   [ Ignore ]   [ # 41 ]
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BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

Jed 65
Joseph 135

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:
Jed 95
Joseph 155

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Conditioning

3 rounds for time of:

Run 400m
10 Thrusters 135/95#

Joseph 10:35min 95# started with 135# did first 2 reps but felt awkward, so I dropped weight.

Jed 12:13min 95#

*Rest 10 minutes.

10 min ME Cycle for distance.

3 miles in 13 min

*Notes: Stationary, Airdyne or road bike.

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M/31/6’1”/ 194#

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Posted: 10 May 2013 08:43 PM   [ Ignore ]   [ # 42 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Built up to 52kg / 114lb.
Attempted and failed 62kg / 137lb on 4th push press.

GHD sit-ups 6,12

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Posted: 11 May 2013 02:14 AM   [ Ignore ]   [ # 43 ]
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Michael
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Three rounds for time of:
Run 800 meters (overshot 1st run: .57m)
35 Back Extensions
35 Sit-ups (unbroken)

The runs were really messing me up today. Maybe because lack of sleep?  Next time I need to do 50 sit-ups.

Time was 28-30 min. I messed up and press reset on clock!

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M/39/5’7”/165

“Burpees don’t like you either”

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Posted: 11 May 2013 04:53 AM   [ Ignore ]   [ # 44 ]
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Friday, May 10th, 2013 - A WOD to delight Coach Rut.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

20#-25#-30#(DL+HC+PP(f) back to 25#-25#-25#

Not happy at that fail. Post Wod found out I actually was doing shoulder presses not push presses,  mad but all rounds unbroken and worked it.  smile  Next time….

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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: 11 May 2013 07:49 AM   [ Ignore ]   [ # 45 ]
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L-Pull-ups

For time:
100 L-Pull-ups

B/I: Mobility, CFWUx3

Wod As Rx’d: 11:47

C/O: 2x40 walking lunges

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M/36/5’7”/157

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