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Tuesday, May 14th, 2013 - Breham - RIP
Posted: 14 May 2013 02:22 PM   [ Ignore ]   [ # 31 ]
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monday

kelly
5 rounds
400run
30 box jumps
30 dumbbell thrusters(2x12,5kg/28lbs)- do not have 20lbs ball and all walls with mirrors so it could be quite fanny
1h-approximately(had to help friends and daughter with their workouts)

14yo very competitive girl
5rounds
400run
30 box jumps
30 dumbbell thrusters(2x2kg dumbbells)
34:48

I was dying after, everything wet, especially this thrusters almost killed me
my lovely daughter laughed at me and was very proud of herself- thats what we receive for our goodness(I should ask her to have 4kg dumbbells so she wouldnt be so relaxed but I do not want her to grow bulky)

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Posted: 14 May 2013 02:57 PM   [ Ignore ]   [ # 32 ]
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Pack:
“Kelly”
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

21:10
-1:41 from last time. Once I can get sub 20, I’ll add a round.

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M/48/5’ 11”/220#

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Posted: 14 May 2013 03:00 PM   [ Ignore ]   [ # 33 ]
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Handstand push-ups and pull ups

The Porch
15-12-9 reps for time of:
Push press x 115 lbs ( half body weight)
Pull-ups

Time 9:57

Worked on HSPU prior to WOD and decided to do push press to keep up intensity. Could have done Pack

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M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 14 May 2013 03:44 PM   [ Ignore ]   [ # 34 ]
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rest day

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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 04:11 PM   [ Ignore ]   [ # 35 ]
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The Porch
For time:
15 foot Rope climb, 5 ascents 25 towel K2E
185 pound Back squat, 20 reps
20 Handstand push-ups
Row 40 calories

8:34

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M 29 178cm 80kg

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Posted: 14 May 2013 04:55 PM   [ Ignore ]   [ # 36 ]
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Puppies
For time:
50 beginner towel pull ups (I had no idea what to sub)
45 pound Back squat, 15 reps (No problem, need to up weight and/or reps)
15 Push ups
20 Sumo deadlift high pulls (First time doing these, killer)

7:37

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There is nothing worse than pubic fat

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Posted: 14 May 2013 05:29 PM   [ Ignore ]   [ # 37 ]
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Welcomed rest day.

I’m getting back to 3 on, 1 off again. Trying to get caught up is exhausting and LIFE isn’t allowing it. I feel better going 3/1, doing what I can & skipping one here and there, than going 5 days straight.

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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: 14 May 2013 06:46 PM   [ Ignore ]   [ # 38 ]
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@BrandX with GD!
Always the best day of my week.

Warm-up
brief MOBs

CFSB ME Work 2013 Cycle3 week5
SDL
[5@135;2@185;2@235 warm-up]
Attempt 1rep every 30sec for 10min @255; got all 20
Debrief:
SDL- Felt MUCH better than last week.  Happy to have GD’s eye on them.

then…

WOD (from BrandX 5/14/13)
3x 4min AMRAP of:
3 c2b pull-ups
6 burpees
9 squats
2min rest b/w rounds
TOTAL=277 (15rds +7reps)

$-out
4x20reps GHD sit-ups

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 14 May 2013 07:08 PM   [ Ignore ]   [ # 39 ]
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“Breham”

(Puppy w/ substitutions)

For time:
Rope pull ups, 45 r
45 lb. Back squats, 15 r
Push ups, 15 r
Burpees, 20 r

15:44

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 14 May 2013 07:12 PM   [ Ignore ]   [ # 40 ]
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TUESDAY 130514

“Breham”

Warmup

buttercup, had to make some subs ended up like this:
assisted pull ups 210 pounds 12-9-6
after each set 5 pushups to get my 15 pushups in
back squat 45 pounds x 15
pendlay row 65x10

Time 10:49

finished with 10 minutes on the elliptical.

A bit disappointed since I’ve done “widowmakers” with up to 75 pounds before. Not a big deal but I was disappointed I couldn’t get it done today.

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Posted: 14 May 2013 07:13 PM   [ Ignore ]   [ # 41 ]
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130514

“Breham”

(Puppy w/ substitutions)

For time:
Rope pull ups, 45 r
45 lb. Back squats, 15 r
Push ups, 15 r
Burpees, 20 r

15:44

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“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

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Posted: 14 May 2013 07:37 PM   [ Ignore ]   [ # 42 ]
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May 14, 2013

Hang Cleans 1-1-1-1-1-1-1

Warm ups including practicing double unders

Hang Cleans 95-115-135-135-140(PB)-145(PB)-150(F)

Cool down:  Squat Tabata 8 20 sec rounds with 10 sec rests - 133 reps

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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 08:52 PM   [ Ignore ]   [ # 43 ]
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Dodger - 14 May 2013 02:20 PM

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.

If it’s for the 40 cal row in Breham I would do the same amount of burpees. Normal sub is SDHP 1 for every 10 meter row.
Of course you can do SDHP to, if you know how manymeters you have to row to get the 40 cal.
/Patrik

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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: 15 May 2013 03:38 AM   [ Ignore ]   [ # 44 ]
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Warm up: 500m row

WOD 130502 (pack)
50 L pull ups
Time: 8:48

Broken 8/8/4/5/4/4/4/4/5/4 alternating over/under grip each set
Did in 7:32 last time - I think I over did the length of breaks this time round

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M/47/80kg

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Posted: 15 May 2013 04:38 AM   [ Ignore ]   [ # 45 ]
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WOD hspu an Pullups

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

Time 7.40

1st day back after hurting my back AGAIN!!!!!

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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