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Wednesday, May 15, 2013 -Rest day
Posted: 15 May 2013 12:48 PM   [ Ignore ]   [ # 16 ]
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Warm-up
Brief shoulder MOBs
Brief hip MOBs
then…
EMOM for 20min, alternating:
5 SP, 45# bar
8 t2b

12min rest, then…

WOD (SCALED & MODIFIED from BrandX 5/15/2013)
2x 6min AMRAP of:
10 power cleans, 135#
10 push-ups
20 double-unders
TOTAL=241reps (6+1pc)

Just pleased the shoulder held up.
Used the wider clean grip, thanks GD.
Push-ups were OK.

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

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Posted: 15 May 2013 01:02 PM   [ Ignore ]   [ # 17 ]
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Michael

Three rounds for time of:
Run 800 meters
35 Good mornings with 45 lb bar
35 Sit-ups

Time 23:55

Some of y’all may know this but when I started CF I was dealing major lower back issues. It seemed like every week I was dealing with pain and had to take multiple rest days. Use to have to do good morning with body weight or maybe a 15 lb bar. So doing it with the 45 lb bar is a major step forward. Better yet I haven’t had back pain in months.

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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: 15 May 2013 02:07 PM   [ Ignore ]   [ # 18 ]
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3 RFT
10 Clean & Jerks 110#
40 GHD Situps

14:58

Then, double under practice, strung together a couple sets of 18 among other bits…

Breham will be next . . .

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 15 May 2013 02:08 PM   [ Ignore ]   [ # 19 ]
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Red Beard - 15 May 2013 01:02 PM

Michael

Three rounds for time of:
Run 800 meters
35 Good mornings with 45 lb bar
35 Sit-ups

Time 23:55

Some of y’all may know this but when I started CF I was dealing major lower back issues. It seemed like every week I was dealing with pain and had to take multiple rest days. Use to have to do good morning with body weight or maybe a 15 lb bar. So doing it with the 45 lb bar is a major step forward. Better yet I haven’t had back pain in months.

Great to hear, that’s awesome!

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M / 29 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2013 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 15 May 2013 02:23 PM   [ Ignore ]   [ # 20 ]
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Buy-In:
Run 400m
Leg Swings
Leg Side to Sides
Arm Swings
Hang snatch work with empty women’s bar

3 rounds each for time:
Run 200m
10 box jumps 24”

1:29+1:29+1:28=4:26

Bit slower than last time, but felt ok.

Cash-out:
5 rounds for time:
10m Waiter Walk 53# KB, Lt hand
10m Waiter Walk 53# KB, Rt hand
Time: 2:38

20 pausing pushups with the slingshot

2:00 pigeon pose
1:00 bottom of goblet squat

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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: 15 May 2013 02:51 PM   [ Ignore ]   [ # 21 ]
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SUNDAY 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

120-140-150-160-170-175-180f

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M/46/5’10”/155

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Posted: 15 May 2013 03:44 PM   [ Ignore ]   [ # 22 ]
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Much needed rest day… Feeling really beat up.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 15 May 2013 04:24 PM   [ Ignore ]   [ # 23 ]
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dannyrod - 15 May 2013 02:08 PM
Red Beard - 15 May 2013 01:02 PM

Michael

Three rounds for time of:
Run 800 meters
35 Good mornings with 45 lb bar
35 Sit-ups

Time 23:55

Some of y’all may know this but when I started CF I was dealing major lower back issues. It seemed like every week I was dealing with pain and had to take multiple rest days. Use to have to do good morning with body weight or maybe a 15 lb bar. So doing it with the 45 lb bar is a major step forward. Better yet I haven’t had back pain in months.

Great to hear, that’s awesome!

Thanks! I was pretty happy smile

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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: 15 May 2013 05:38 PM   [ Ignore ]   [ # 24 ]
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SUNDAY 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

95, 105, 115, 125, 135, 155 (f on squat), 155 (f on press)

I knew I didn’t get under the bar right for the squat and misracked it. I nailed that the 2nd time, but didn’t get deep enough under the press. Lesson learned for next time.

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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: 15 May 2013 05:45 PM   [ Ignore ]   [ # 25 ]
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21-15-9

Deadlift, 135#
box jump, 20”

Time: 9:20

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M/37/5’7”/220—>206

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Posted: 15 May 2013 06:31 PM   [ Ignore ]   [ # 26 ]
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I did a chest, shoulder and tricep workout then jogged a 5k. The time on the 5K was 37:33 legs or shins hurt so I am getting slower.

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Allday123
M/48/5’9”/212

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Posted: 15 May 2013 07:43 PM   [ Ignore ]   [ # 27 ]
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Been a bit under the weather so missed 5 days

Kelly
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Thruster (10KG plate)

19:15

Missed the box on the 21st rep of the first round and took a fair bit of bark off my shin - I’ll be feeling it for the next few days for sure

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Mens sana in corpore sano

M/30/70KG

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Posted: 15 May 2013 08:23 PM   [ Ignore ]   [ # 28 ]
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Nancy

10 pushups
10 pullups (assisted)
10 dips (assisted)
10 back ext
10 kbell 35#
10 leg raise
samson stretch
2 rounds

10 clean, 55#

Puppies
3 rounds for time of:
400 meter run
35 pound Overhead squat, 15 reps

Time: 12:12
runs between 9 & 10 minute pace, all OH squats unbroken

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 15 May 2013 08:39 PM   [ Ignore ]   [ # 29 ]
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Since Sunday was a rest day for me doing that WOD today

SUNDAY 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Some stretching to WU then I did 5 sets of 5 with just the bar. Trying to work on my form as I find this to be one weird exercise to do.

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Posted: 16 May 2013 01:33 AM   [ Ignore ]   [ # 30 ]
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20130515 Wed

Breham
Pack
For time:
15 beginner rope climbs
135 pound Back squat, 20 reps
30 Hand release push ups
Row 40 calories
9:05
I think the squats went 90 degrees but I should have gone a bit lighter to get full depth.

RIP.

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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