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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”/225

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/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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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/47/5’10”/160

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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 / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 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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M 29 178cm 80kg

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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/40/5’7”/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/37/5’7”/161

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