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Monday, May 13th, 2013 - Kelly
Posted: 13 May 2013 05:20 PM   [ Ignore ]   [ # 46 ]
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Monday, May 13th, 2013 - Kelly

“Kelly”

Rx’d Women

Five rounds for time of:
Run 400 meters
30 Box jumps, 20 inch box
30 Wall ball shots, 14 pound ball


38:00 Whew!!  clap  But I did it!!  Improving on my new wall ball!

(10/30/12- 31:44 however subbed with Row 500m, 18” box, and 10lb wall ball)

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 13 May 2013 05:49 PM   [ Ignore ]   [ # 47 ]
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Did a 5K run and tried to walk less for a time of 35:59 not my best but walking less. I may have to do less for my shins are hurting more. If any runners out there have any advice I would like to hear it.

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Allday123
M/48/5’9”/212

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Posted: 13 May 2013 06:24 PM   [ Ignore ]   [ # 48 ]
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Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Thrusters, 15 pound dumbells
Post time to comments.
4:09+4:35+5:14 = 13:58

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 13 May 2013 06:49 PM   [ Ignore ]   [ # 49 ]
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Strength

1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

185+ green bands

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds.

225# sets 4-7

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Skill

15 minutes alternating ME L-Sit Hold and Freestanding Handstand & Freestanding HSPU practice.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.

Conditioning (2 parts)

Part 1-

“(Power) Elisabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Joseph 8:54

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:1.5, 1:1.5, 1:1, all repeats should be at 100% effort.
Joseph
1:28,1:23,1:25,1:25

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M/31/6’1”/ 194#

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Posted: 13 May 2013 07:14 PM   [ Ignore ]   [ # 50 ]
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MONDAY 130513

“Kelly”-Buttercup
3 rounds of 400m sprint
10 12” box jumps
10 20lb db thrusters

time 34:20

Completely smoked me even at the starter level.

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Posted: 14 May 2013 12:04 AM   [ Ignore ]   [ # 51 ]
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Back Squat

w/up 5min row (1km)
DROMS whole body
2 X 5 Pull ups (kip/str) +10 Push ups + 10 Squats

HBBS 5 x bar, 5x40kg, 3x50kg, 2x60kg, 2x70kg

3 sets x 5 reps @ 80kg with 4-5min rest between sets

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 14 May 2013 02:51 AM   [ Ignore ]   [ # 52 ]
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Warm up: DL 5x60kg, 5x90kg

WOD 130501
DL 5x3 reps
kg: 120, 125, 125, 125, 125

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M/47/80kg

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Posted: 14 May 2013 05:37 AM   [ Ignore ]   [ # 53 ]
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warm-up: couch stretch, 10 squats, arm circles, 10 box-jumps 18 in, 10 wall balls 14 lb

Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box (unbroken)
15 Wall ball shots, 20 pound ball (unbroken)

28:25

Did WOD outside, it was 104 degrees, so I took it easy on the runs.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 14 May 2013 06:01 AM   [ Ignore ]   [ # 54 ]
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Thaigecko - 13 May 2013 02:10 PM
Garddawg - 12 May 2013 07:20 PM

Very, very funny story about how this one came to be named…
Kelly

It’s not funny for the rest of us if we don’t get to hear/read the story too. grin

A little searching digs up the original thread: http://www.crossfit.com/mt-archive2/000751.html

And Bingo’s comments on it years later: http://www.crossfit.com/mt-archive2/008103.html

Enjoy!

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M/50/5’9”/212# CFBD 8/5/2009

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Posted: 14 May 2013 06:02 AM   [ Ignore ]   [ # 55 ]
Big Dawg
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coda vex - 13 May 2013 05:14 AM
Garddawg - 12 May 2013 07:20 PM

Very, very funny story about how this one came to be named…
Kelly


...... and where might we hear/read this story?

Here ya go:

A little searching digs up the original thread: http://www.crossfit.com/mt-archive2/000751.html

And Bingo’s comments on it years later: http://www.crossfit.com/mt-archive2/008103.html

Enjoy!

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M/50/5’9”/212# CFBD 8/5/2009

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Posted: 14 May 2013 06:58 AM   [ Ignore ]   [ # 56 ]
Big Dawg
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May 13, 2013

400 m. x 4 with 90 sec. rests

Warm up - walk .5 mile to track

Run 400 m. x 4 with 90 sec rests

Time: 12:56

Cool down - walk .5 mile back home.

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 14 May 2013 07:04 AM   [ Ignore ]   [ # 57 ]
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Needed an arm day, so after my regular warm up did

ten rounds of push ups and pull ups starting with ten reps and descending to one at each round

No run today, gotta rest the plantars fasciaitis.

Adam

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Posted: 14 May 2013 12:15 PM   [ Ignore ]   [ # 58 ]
Big Dawg
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Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

19:01

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M/34/5’ 10”/182#

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Posted: 14 May 2013 03:49 PM   [ Ignore ]   [ # 59 ]
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Faramir66103 - 14 May 2013 07:04 AM

Needed an arm day, so after my regular warm up did

ten rounds of push ups and pull ups starting with ten reps and descending to one at each round

No run today, gotta rest the plantars fasciaitis.

Adam

look into an item called a strausburg sock, (try a couple spellings of that) an amazing help for ridding oneself of plantar fasciitus

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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: 14 May 2013 04:48 PM   [ Ignore ]   [ # 60 ]
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Buttercups
“Kelly”
Three rounds for time of:
Run 400 meters
10 Box jump, 24 inch box
10 thrusters @ 45#

12:40

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There is nothing worse than pubic fat

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