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Thursday, May 16th, 2013 - Weighted Dips
Posted: 16 May 2013 09:34 AM   [ Ignore ]   [ # 16 ]
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3 RM Max Height Box Jump
then..
Sprint
12 x 50 yards
Rest 30 seconds between sprints

BJ- 31.5”
Fastest Sprint- 7:16

Snatch Grip Deadlift 3 x 15
40kg

Mobility

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 16 May 2013 10:33 AM   [ Ignore ]   [ # 17 ]
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Kelly. 5 x bench press. Max pull-ups.

Warmup
2 rounds of
6 push-ups
4 pull-ups (-50 kg)
10 air squats

Strength
Bench press 5-5-5
In kg: 35-42.5-47.5

Max pull-ups. Two minutes rest between sets.
Reps: 2-0

Metcon
Kelly
3 RFT
400 m run
15 box jumps, 45 cm
15 thrusters, 9 kg dumbbells

Time: 16:22 (run 13 km/h treadmill, box jumps unbroken, thrusters 15/8-7/4-6-5)

Cash-out
Doorway stretch
Pigeon stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 16 May 2013 11:11 AM   [ Ignore ]   [ # 18 ]
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10 minute AMRAP:

3 clapping pullups
6 clapping pushups
9 standing broad jumps, 8 ft.

6 rounds + 3 pullups + 6 pushups

Scaled to 6 ft. broad jumps.  Fun WOD.

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 16 May 2013 11:15 AM   [ Ignore ]   [ # 19 ]
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1000m Run
30 x One Legged Squats
30 x Pull Ups
30 x Handstand Pushups (progressions)
30 x Box Jumps (24”)
30 x Lunges
30 x Sit Ups
30 x Push Ups
30 x Wall Ball (9Kg)
1000m Run

20:58

What a hard one that was!

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M/44/5’10”/173#

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Posted: 16 May 2013 11:19 AM   [ Ignore ]   [ # 20 ]
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MONDAY 130513

“Kelly”
Pack:
Three rounds for time of:
Run 400 meters
30 Box jump, 20 inch box (equipment sub)
30 Wall ball shots, 20 pound ball

17:27

Forgot the order of Box jumps and wall balls and switched them, so mine was run, wall ball, box jumps.

Compare to 121030:
18:58 at the same scaling.  Next time I’m going to do four rounds.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 16 May 2013 01:41 PM   [ Ignore ]   [ # 21 ]
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90 min power vinyasa yoga class

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 16 May 2013 01:52 PM   [ Ignore ]   [ # 22 ]
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130516

Weighted dips: 3-2-2-2-1-1-1-1-1 reps.

Load: 25#x3 (fast), 35#x2, 45#x2 (med.), 50#x2, 55#x1 (slow), 60#x1, 65#x1 (very slow), 66#x1 (missed attempt), 65#x1 (missed attempt).

65# was a PR for me.

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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: 16 May 2013 02:13 PM   [ Ignore ]   [ # 23 ]
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Did workout from CaliFit Mamas:

3 RFT -
  15 thrusters, 20#
  30 CrossFit sit-ups

Time:  6:25

I used 24# for thrusters - struggled on last round of sit-ups from #20 on.  I set a personal goal of 6 minutes - thinking 2 minutes per round should be sufficient, but…thanks sit-ups, thanks a lot!

I was adding a run to this as well, but was interrupted - an employee hit his head and was on his way to the doctor’s office, so I was dealing with insurance stuff.  I was HIGHLY disappointed to have to stop running…really disappointed…really.  wink

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Breathe in.  Breathe out.  Move on.

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Posted: 16 May 2013 02:15 PM   [ Ignore ]   [ # 24 ]
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Red Beard - 16 May 2013 08:23 AM

Today is my 1st CrossFit birthday.

Happy CF Bday.  Nice gift you got yourself too!

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Posted: 16 May 2013 02:28 PM   [ Ignore ]   [ # 25 ]
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TUESDAY 130514

“Breham”

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

Post time to comments.

Pack
For time:
15 foot Rope climb, 5 ascents (subbed 25 reps on lat pull down machine, rope handles @125.5lbs)
135 pound Back squat, 20 reps (no rack, picking up from the floor)
15 Handstand push-ups (kipping)
Row 40 calories

Time:
8:49

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M/47/5’10”/160

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Posted: 16 May 2013 02:34 PM   [ Ignore ]   [ # 26 ]
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Warm up. Stretches and convince myself saying ” is not going to hurt” over and over smile
Then
3 mile run - 22’04 felt ok just some congestion….

Rest 10 minutes
Then

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 20 inch box
30 Wall ball shots, 20 pound ball (45# thrusters bar all I had handy

Time - 25’05

Happy with this still feel a bit sick
Runs @ 7’30 pace

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M/37/6’/185#(Was) I’m now 190#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: 16 May 2013 02:34 PM   [ Ignore ]   [ # 27 ]
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Rest Day

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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: 16 May 2013 03:13 PM   [ Ignore ]   [ # 28 ]
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Warm Up

Shoulder Mob


Weighted dip 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
70-70-80-85-90-95-100-105-110-115-120-125

Cash Out

10 min stair mill got interrupted had to run med call. Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 16 May 2013 03:35 PM   [ Ignore ]   [ # 29 ]
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Weighted dip 3-2-2-2-1-1-1-1-1 reps

65-70-80-90-100-110-120F-120F-105

Left 15# on the table from last time, bummer.

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M/48/5’ 11”/220#

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Posted: 16 May 2013 03:49 PM   [ Ignore ]   [ # 30 ]
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Today did
Front squats
10-10-10-10-10

65-75-85-95-105

Tuesday did Elizabeth
21-15-9 Cleans 65#
12-9-6 Ring dips

Time was 8:54

Next time I need to go higher in weight for the cleans.  Dips were a slog.  I’ve never done that many before.  Still feeling it today.

8 down 22 to go

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M35/5’10”/210

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