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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 / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 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 / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 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/47/5’10”/160

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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/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: 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”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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