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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 ]
Big Dawg
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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/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: 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 ]
Big Dawg
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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 ]
Puppy Dawg
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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 ]
Big Dawg
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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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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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