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Monday, May 13th, 2013 - Kelly
Posted: 13 May 2013 09:22 AM   [ Ignore ]   [ # 16 ]
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“Kelly”
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

had to jump on a chair; no box available. tried to jump higher than seat for each rep.

20:06.4

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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: 13 May 2013 09:38 AM   [ Ignore ]   [ # 17 ]
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Kelly (pack)
 
Five rounds for time of:
  Run 400 meters
  15 Box jumps
  15 Wall ball shots, 20 lb ball
Time = 22:38

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M/43/5’8”/150 lbs

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Posted: 13 May 2013 10:02 AM   [ Ignore ]   [ # 18 ]
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Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball—Sub for wall ball 15# dumbbell thrusters

Time 11:52

Am 3 mile run

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Posted: 13 May 2013 10:04 AM   [ Ignore ]   [ # 19 ]
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130513 EES: Day 16

Warm up:
3min jump rope
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 16: 2 x 5:
Squat: HBBS 165-170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Farmer Carry: Single 80# DBs x 8 x 2 trips across floor
Midline: K2E 3 x 12

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 13 May 2013 10:42 AM   [ Ignore ]   [ # 20 ]
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B/I: 2k run, 1 mile row, stretches, 3x(15 situps, 15 back extensions, 15 squats, 7 dips, 7 straight pull ups)

WOD:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (2x20# DB Thrusters x30)

42:46

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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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Posted: 13 May 2013 10:46 AM   [ Ignore ]   [ # 21 ]
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slow run, 4 miles, 40 min
stretch

WOD:
3 rounds:
10 DL, 80#
15 DB swings, 20#
10 thrusters, 30# barbell

3 rounds:
10 push press, 40#
20 air squats
10 pushups

3 rounds:
10 chest press, 25# DBs
15 (per side) standing oblique crunch, 10# DB
12 (per arm) overhead, tricep extension, 10# DB
20 air squats

Abs, 2 rounds:
10 pike on swiss ball
20 abmat situps
20 leg raise/hip raise
plank with oblique twist (10 per side)
30 sec headstand, alternating leg drops, 15 per leg

stretch

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 13 May 2013 10:49 AM   [ Ignore ]   [ # 22 ]
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Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 20 inch box
15 Wall ball shots, 20 pound ball

21:01

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 13 May 2013 11:11 AM   [ Ignore ]   [ # 23 ]
Top Dawg
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Buy-In:

500m row
leg swings
leg side to sides
arm swings
wrist stretch w/ band
foam roll lat
McKenzie pushups

Snatch 100/2,115/2,135/2,135/2,140/1F,140F, 140F, 135F, 135

Yeesh, just wasn’t feeling it today from the first pull, so decided to reschedule this for tomorrow.

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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: 13 May 2013 11:13 AM   [ Ignore ]   [ # 24 ]
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Warm 5k run - 24 min @ 93F


21-15-9 reps for time of:
Handstand push-ups (feet anchor)
Pull-ups

Time - 4’23

Cash out

Mucle up practice - up to 3 consecutive ... Touch and go
Realized is 75% tecnique and 25% force smile

One thing I noticed my endurance is not getting better… But I’m getting
Stronger… Will be adjusting training by the end of the month for triatlon Racing I the fall

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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: 13 May 2013 11:33 AM   [ Ignore ]   [ # 25 ]
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Strength: Backsquat
205x5 (bad form on 5th rep, will repeat)

WOD: FRIDAY 130510

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

20-25-30-35-40

Probably could have gone heavier.  I knew push press form would be the limiting factor, so I tried to work within that limitation.

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

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Posted: 13 May 2013 12:09 PM   [ Ignore ]   [ # 26 ]
Big Dawg
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Deadlift 3-3-3-3-3 reps

Post loads to comments.

135-185-205-225-285

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Posted: 13 May 2013 12:25 PM   [ Ignore ]   [ # 27 ]
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Crossfit WU

Kelly scaled

5 rounds

500m row
15 box step ups (20 in)
15 WB (12lb)

23:24

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Posted: 13 May 2013 12:25 PM   [ Ignore ]   [ # 28 ]
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Clean and Jerk 1-1-1-1-1-1-1 reps

135#x1, 155#x1, 165#x1, 170#x1, 175#x1 (PR!), 180# cleaned it but couldn’t quite get it overhead. PR for clean though. 165#x1.

My usual Monday arm workout and some ab work.

$ out with 20 minutes on the elliptical machine.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 13 May 2013 12:30 PM   [ Ignore ]   [ # 29 ]
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DROMS

MONDAY 130513

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time - 29:33

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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: 13 May 2013 12:40 PM   [ Ignore ]   [ # 30 ]
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Darla came in early and did the 5RM BS and burnout sets

I did some foam roller work while she finished that up

Buy in:
5:00 bottom of the squat
20 push-ups
2:00 banded shoulder traction

With only the one erg we switched off Drla did Wall Ball then Tabata row. I did the row then WB.
Wod:
3:00
Max wallball 32-M

two misses lots of singles

Rest 2:00

Repeat the same number for time 2:19-M
I got into a much better rythm all sets of four no misses

Cash out:
Tabatta row for meters ——839m letting it runused external timer

Rest 2 mins

Row the same distance for time   839 @ 3:33.6

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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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