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Tuesday, May 14th, 2013 - Breham - RIP
Posted: 14 May 2013 08:26 AM   [ Ignore ]   [ # 16 ]
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Snatch, back-X (FP, BS)

Wu: Yes

Skill: OHS facing wall

CFSB:
Floor press; graduate—> 3x97.5
BS; graduate—> 3x80

WOD:
21-15-9
DB snatch, 22kg
Back-x
3:57

MWOD:
K* 8 minutes

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 14 May 2013 08:43 AM   [ Ignore ]   [ # 17 ]
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10 down to 1 for time of:

Wall balls (5Kg, all we have)
Strict pull ups
Thrusters (40Kg)

14:15

Harder than I thought and took too many breathers.

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M/44/5’10”/173#

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Posted: 14 May 2013 09:29 AM   [ Ignore ]   [ # 18 ]
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“Brehm” (pack)

For time:
  15 foot Rope climb, 5 ascents (subbed 40 rope pull-ups)
  135 lb Back squat, 20 reps
  15 Handstand push-ups
  Row 40 calories
Time = 9:12

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M/44/5’8”/150 lbs

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Posted: 14 May 2013 09:32 AM   [ Ignore ]   [ # 19 ]
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“Breham”
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

sub’d 75 rope pull ups for rope climbs; 30 HSPU w/ feet on box; rest of WOD as Rx’d

in order to navigate crowded non-crossfit gym, did rope pullups, HSPU, Row 40, then 225lb back squats (in that order)

Time - 25:23

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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: 14 May 2013 09:39 AM   [ Ignore ]   [ # 20 ]
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20 Pullups
20 Knees to Elbows
20 135lb squat
20 Hand Release Pushups
500 m row
10:10

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M/37 /6’1” 195

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Posted: 14 May 2013 10:06 AM   [ Ignore ]   [ # 21 ]
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130514 EES: Day 17

Warm up:
2 min jump rope
5 min DROMs
Hang Snatch 95# x 5 x 3

Day 17: 6 x 1 (doesn’t have to be a PR, just solid):
Squat: HBBS 175-195-215-225-230-235(f)
Press: Bench 135-175-205-215-230-235 (PR)
Pull: Batwings @ 45#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 185-235-265-295-305-315
Farmer Carry: 80# DBs x 14 trips across floor
Midline: Rest

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 14 May 2013 12:03 PM   [ Ignore ]   [ # 22 ]
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Buy-In:
Foam roll everything
LAX ball neck mob
overhead squat 45#x10
3 position snatch 75#x3

Snatch 100/2,115/2,135/2,140/2,150/1
Power Clean & Power Jerk 105/3+3,125/2+2,135/2+2,145/2+2
Front Squat 135/3,160/3,170/3,180/3,190/2,180/3

Much better day today, though took fighting through quite a few misses to make the second rep at 140.
Just couldn’t keep it locked out overhead on the left side.

Cash-out:
:30 sec waiter hold 53# KB
2:00 Pigeon Pose
1:00 Happy Baby

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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: 14 May 2013 12:13 PM   [ Ignore ]   [ # 23 ]
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Packish
For time:
15 foot Rope climb, 5 ascents
155 pound Back squat, 20 reps
15 Handstand push-ups - Yuck!
Row 40 calories

13:31 - Those handstand push-up killed me, felt like I spent 5 minutes on that one.

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M/34/5’ 10”/182#

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Posted: 14 May 2013 12:13 PM   [ Ignore ]   [ # 24 ]
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warm up: walk 400m, 2 rounds: 20 jumping jacks, 15 squats, 5 plank walk outs, stretch

THURSDAY 130509
“Michael”, Pack
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups (butterfly, anchored)
19:05 (PR)

and

3 rounds:
10 jumping pullups
35 air squats
10 push ups

and

3 rounds:
10 push press, 50#
15 box jumps, 18” box
21 bicep curls, 20# barbell
15 air squats

and

3 rounds:
12 iso-lat, pull-down, 60#
20 leg raise/hip raise on bench
12 overhead tricep extension, 10# DB (per arm)
75 ft. walking lunge

run 1 mile

stretch

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

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Posted: 14 May 2013 12:52 PM   [ Ignore ]   [ # 25 ]
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jenn.williams - 14 May 2013 12:13 PM

warm up: walk 400m, 2 rounds: 20 jumping jacks, 15 squats, 5 plank walk outs, stretch

THURSDAY 130509
“Michael”, Pack
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups (butterfly, anchored)
19:05 (PR)

and

...

and

...

and

... 

and

run 1 mile

stretch

Holy cow!  Musta been feelin’ good, eh?

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Posted: 14 May 2013 01:02 PM   [ Ignore ]   [ # 26 ]
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CFWU
DROMS

TUESDAY 130514

“Breham”

For time:
15 foot Rope climb, 10 ascents 60 towel pull ups with pseudo-KTE at the top
225 185 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

Time - 11:02

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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: 14 May 2013 01:28 PM   [ Ignore ]   [ # 27 ]
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Warm Up


“Breham”
For time:
15 foot Rope climb, 10 ascents
185 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

10:05

Subbed 185 on BS. Rope climbs were on fire pole so a lot of arm involvement.

Cash Out
Run walk 2 miles.
My running is coming back very slow.  Hamstring feels better for most part but while running L knee is giving me a fit so I run until knee starts to weaken then I walk until weakness subsides. This has been a slow process but at least I am running even at a 10:30 pace.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 14 May 2013 01:28 PM   [ Ignore ]   [ # 28 ]
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“Breham”

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

Subbed 30 pullups for rope climb.

13:42

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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: 14 May 2013 01:36 PM   [ Ignore ]   [ # 29 ]
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Monday

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

23:31

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M/40/6ft/205

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Posted: 14 May 2013 02:20 PM   [ Ignore ]   [ # 30 ]
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As a noob here (like total buttercup even slays me kind of noob) what’s a good sub for the rower? Not sure my gym has one.

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