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Friday, May 17th, 2013 - Jackie - 2013 CrossFit Games Regional Workout 1
Posted: 17 May 2013 03:17 PM   [ Ignore ]   [ # 31 ]
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Puppies:

Row 1000 meters (No rower Subbed 100 30# kettle SDHP) 
25 pound Thruster, 20 reps
20 Pull-ups (All Regular)

Good WOD!

7:07

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Posted: 17 May 2013 04:13 PM   [ Ignore ]   [ # 32 ]
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TUESDAY 130514

“Breham” - RIP Soldier and may God bless your family.

The Porch
For time:
15 foot Rope climb, 5 ascents
185 pound Back squat, 20 reps (10,10)
20 Handstand push-ups (2,4,6,5,2,1)
Row 40 calories

Rarely do I do Porch, but I want to be able to move up slowly and safely.

14:00. I’m happy with this since I struggle with HSPU’s.

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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: 17 May 2013 04:19 PM   [ Ignore ]   [ # 33 ]
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Strength:
7x3 banded deadlifts 275+blue bands
7x3 bench press 245, 255, 265x5

Skill:
15 min am effort l-sits and handstand walks

WOD:
Part a
3 rounds
30 pistols
25 c2b pull-ups
20 Burpees

Time:
18:12

Part b:
4x400m sprints in elevation mask @6000ft

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M 31/6’0”/209 lbs.

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Posted: 17 May 2013 04:25 PM   [ Ignore ]   [ # 34 ]
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Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Not enough weight in DB’s so used a bar.

95-105-110-110-110

Front squats are a work in progress.

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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: 17 May 2013 04:36 PM   [ Ignore ]   [ # 35 ]
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20130517 Fri

Jackie scaled
Row 1000M
50 thrusters 45#
30 pull-ups blue band
10:29
1:31 faster than 4/24

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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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Posted: 17 May 2013 05:01 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

7:47

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 17 May 2013 06:36 PM   [ Ignore ]   [ # 37 ]
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Cross fit warm up
3.5 mile jog 27:08

“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

8:53

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M/34/5’ 10”/182#

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Posted: 17 May 2013 06:41 PM   [ Ignore ]   [ # 38 ]
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BBG ( 15 min time cap)

1) Every 30 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%

Jed 65
Joseph 120

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

Jed 115
Joseph 150


Conditioning. (20 min time cap)

EMOM for 5 minutes:

5/4 UB Muscle-Ups

-then (rest 2 minutes)-

3 rounds for time of:

Run 400m
7/5 Muscle-Ups
21 KBS 32/24kg


Jed 12:00 min-ish
Joseph 13:00 min-ish

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M/31/6’1”/ 194#

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Posted: 17 May 2013 07:14 PM   [ Ignore ]   [ # 39 ]
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Warmup:
500m row
400m run

WOD: “Alanna”
Bar Muscle ups 3 minutes then
AMRAP 15 of:
7 Squat Cleans 75
14 Pull Ups
21 Double Unders

Completed 1 and 2/3 rounds

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Posted: 17 May 2013 07:26 PM   [ Ignore ]   [ # 40 ]
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FRIDAY 130517
2013 CrossFit Games Regional Workout 1
“Jackie”
1000 meter row—Subbed SDHP 100 reps broken
45 pound Thruster, 50 reps—broken
30 pull-ups—broken

Time: 16:31

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Allday123
M/48/5’9”/212

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Posted: 17 May 2013 07:30 PM   [ Ignore ]   [ # 41 ]
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Jackie Rx’d
6:50 PR by 23 seconds. Thrusters went unbroken this time grin  Pull-ups broke 20-8-2

Compare to:
130420 7:13
130211 8:43

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M 29 178cm 80kg

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Posted: 17 May 2013 08:15 PM   [ Ignore ]   [ # 42 ]
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Monday:

Death by Pull-up

6 rounds +1


Today:

Pack:

Run 1 mile
50 Sit-ups
50 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

25:01

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 17 May 2013 08:34 PM   [ Ignore ]   [ # 43 ]
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DL + Row & Run metcon

W/up skip 2-3min singles/DU + 5 PU, 10 Push up, 10 ABmat sit ups, 10 Air Squats X 2

DL bar x 5, 40 x 5, 60x3, 85x2

Work set 105kg X 5 (deadstop)

- Rest 5min -

3RNDS @ easy steady intensity - 13:42
500m row ~ 2.05 pace + 400m run
Ave HR 143 Max 152BPM

Row 2:11, 2.18, 2.23 (inc transitions)
Run 2.01, 2.22, 2.24

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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: 17 May 2013 09:01 PM   [ Ignore ]   [ # 44 ]
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10:37 as RX’d
man im so weak on the thrusters and pull ups need to work on them
then did
24” box jump tabata best was 21 jumps worst was 11
KBS 21-15-9
35#
bar to chest 15-6-6-4
shoulder press
15# 21x, 15x20, 25 5x
body bar 15# press 20x
bullet proff shoulders…..

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Male
23
5’10
165

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Posted: 18 May 2013 02:28 AM   [ Ignore ]   [ # 45 ]
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Friday, May 17th, 2013 - Jackie - 2013 CrossFit Games Regional Workout 1

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups (assisted 1/2” red band)

11:02 star  PR!!!! dance  (-1:39 from 042013)

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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