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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/47/5’ 11”/210#

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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 ]
Big Dawg
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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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Posted: 14 May 2013 04:55 PM   [ Ignore ]   [ # 36 ]
Puppy Dawg
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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/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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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 ]
Big Dawg
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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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