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Wednesday, May 15, 2013 -Rest day
Posted: 16 May 2013 02:11 AM   [ Ignore ]   [ # 31 ]
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CrossFit

Squat Clean practice 3 reps ~ bar/ 40/40/50kg - just played with set up for 15min

WOD:

20min AMRAP
5 HSPU strict + 200m run + 30s rest

Got through 5 rounds then had to go double KB press @ 12kg each side
10 rounds + 5 dbl Press + 100 m run

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 16 May 2013 07:48 AM   [ Ignore ]   [ # 32 ]
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10 min freestanding handstand practice

For time:
10 Strict Press (105)
400m run
20 Push Press (105)
500m row
30 Push Jerk (105)
25 cal AirDyne

14:18

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Posted: 16 May 2013 12:59 PM   [ Ignore ]   [ # 33 ]
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Dojo - 90 minutes teaching, kata practice. 

Back to a more regular WOD schedule on Friday - YAY.

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 16 May 2013 02:29 PM   [ Ignore ]   [ # 34 ]
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Tuesday force rest day travel, Wednesday for e rest day sick :(

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M/37/6’/185#(Was) I’m know 194#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 17 May 2013 01:54 AM   [ Ignore ]   [ # 35 ]
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Warm up: 3x (200m row, 10 push ups)

WOD 130504 Elizabeth (Rx’d)
21-15-9 of:
Clean 60kg (power),
Ring dips
Time: 11:44

First time ith Rx’d weight. Last time 9:02 with 50kg in July 2012

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M/47/80kg

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Posted: 17 May 2013 06:19 AM   [ Ignore ]   [ # 36 ]
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Dumbbell Complex

5 rds. of:

5 db deadlifts
5 db hang power cleans
5 db front squats

10 kg, 12.5 kg, 15 kg, 17.5 kg, 20 kg, 20 kg

Did an extra for grins. Skipped the press for my shoulder.

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M/40/190 cm (6’3”)/90 kg (200 lbs)

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Posted: 17 May 2013 03:30 PM   [ Ignore ]   [ # 37 ]
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“Breham”

Did this WOD on Tuesday May 14th.  Missed post!

Pack Modified

For time:
15 foot Rope climb, 5 ascents
115 pound Back squat, 20 reps
30 Hand release push ups
Row 40 calories

16:32

Good workout, rope climb killed me and I need to work on technique!

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