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Monday, May 20th, 2013 - Helen
Posted: 20 May 2013 01:23 PM   [ Ignore ]   [ # 31 ]
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3 rounds
15 clusters 65#
8 burpees
9 double unders

9:34

Clusters…

Deadlift
5 x 135
3 x 225
2 x 265
1 x 280
3 x 295 (PR)

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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: 20 May 2013 01:53 PM   [ Ignore ]   [ # 32 ]
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Monday, May 20th, 2013 - Helen

“Helen”
Three rounds for time:
Run 400 meters
35# Kettlebell X 21 swings
12 Pull-ups (with 1/2"red band assisted)
13:47 I consider this a PR!! star


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Wednesday, January 2nd, 2013 - Helen
“Helen”
Three rounds for time:
Run 400 meters (subbed 500m Row)
35# Kettlebell X 21 swings
12 Pull-ups (with 1” blue band assisted)
15:28

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 20 May 2013 02:09 PM   [ Ignore ]   [ # 33 ]
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Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 18 inch box (highest I have and still suck at them)
15 Wall ball shots, 20 pound ball

Time 23:50

First really hot and humid day in north Florida and it was apparent in the last two rds. Both were grueling slogfests. Built me a squat rack this past weekend. Next up, an 18x22x24 plyobox

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M/32/6’2’‘/240#

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: 20 May 2013 02:14 PM   [ Ignore ]   [ # 34 ]
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Chin up vs pull up?

Was using my new pull up bar on my squat rack and I noticed chin ups are a lot easier for me. Not sure if that is due to using a inside grip (think hammer curl) for the ladt year or not. Any thoughts on this and does it matte twice grip I use?

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M/32/6’2’‘/240#

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: 20 May 2013 02:25 PM   [ Ignore ]   [ # 35 ]
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FRIDAY 130517

2013 CrossFit Games Regional Workout 1

“Jackie”

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

Post time to comments.

rowing at 1:55-2:00/500m pace, thrusters broken in 5 sets of 10, pull-ups on a Gravitron - all kipping

Time:
10:04 (3:52, 4:00, 2:12)

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M/47/5’10”/160

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Posted: 20 May 2013 02:41 PM   [ Ignore ]   [ # 36 ]
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“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

12:34

30 sec off my PR, and I thought I would finally be sub 12!

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M/48/5’ 11”/220#

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Posted: 20 May 2013 02:43 PM   [ Ignore ]   [ # 37 ]
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6 beg rope climb
20 squats 30#
20 pushups
20 cal row

5:24

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 20 May 2013 02:50 PM   [ Ignore ]   [ # 38 ]
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MONDAY 130520

“Helen”

Three rounds for time:
Run 400 meters
45lb dumbbell X 21 swings (45pound dumbbell swing)
12 Pull-ups

Post time to comments.

15:10

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M/40/6ft/205

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Posted: 20 May 2013 03:13 PM   [ Ignore ]   [ # 39 ]
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BS + 7min AMRAP WB/PU/Burpee

warm up 4min rower + droms + 2 X 5 Pull up(strict/kip)/ 5 HSPU/ 10 ABmat sit ups/ 10 Squats (BW/bar)
BS 3x50, 3x65, 2x80

Working sets - 2 X 5 reps @ 82.5kg

Note to self:
Next week go back to 3 x5 reps @ 70kg and re-pattern deeper ass-to-grass squat.
This week I was below parallel but not deep enough.
Slightly strained lower back.

WOD - 7min AMRAP - 7 WB@7kg + 7 Pull up + 7 Burpee

5 Rounds + 6WB.

Tried to pace at about 80% effort - ouch it was a doozy! grin

C/D 3min easy row + stretches

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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: 20 May 2013 03:58 PM   [ Ignore ]   [ # 40 ]
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WU

3x(Samson stretch 20 sec., 10 OHS w/ PVC, 15 GHD sit-ups, 10 GHD back extensions, 15 dips)

Pull up improvement per GD
8 pull-ups EMOM 5 mins w/ green band
8,8,5,4,4 - will redo 8

Burgener WU

WOD - 130512

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

115-125-135-145-155(f)-155(f)-155(f) - 155(PR)

First fail at 155 I didn’t get it racked properly and just dropped it. The second one, I hit my chin on the bar and that messed me up. The 3rd fail I cleaned it, then didn’t get my hands repositioned for the jerk when I should have - dumped it.  Determined, I went after it again. More of a power clean, but I got it up and split jerked it for the PR.

$O - 1000m row - 3:40 (PR)

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 20 May 2013 04:18 PM   [ Ignore ]   [ # 41 ]
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130520

“Helen”

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)

Substituted:
Russian Swings with 1 pood kettlebell
Kipping, Jumping Pull-ups

Time: 10:42

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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: 20 May 2013 04:49 PM   [ Ignore ]   [ # 42 ]
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Helen Rx’d 9:42 Big PR and unofficial Brand X Underdawg!

Compare to 130102 (1 pood) 9:48

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M 29 178cm 80kg

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Posted: 20 May 2013 05:08 PM   [ Ignore ]   [ # 43 ]
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Skill work: double unders

Warm up:
Push-ups
Samson stretch

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35# (first round) 45# (second and third round)
12 pull ups
14:17

Cooldown:
Hurdler’s stretch
Hamstring stretch seated

In a rush today, so short warm up and cool down.

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For God has not given us a spirit of timidity, but of power and love and discipline. (2 Timothy 1:7)

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Posted: 20 May 2013 05:50 PM   [ Ignore ]   [ # 44 ]
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Bike - Strengh Brick ( A bad Idea!!!)
Bike
60 min bike
30 min warmup
6 sprints
30 secs on 450-550 watts @135 rpm
5 min rest in between

Then .....

Power clean 7x1

155-165-175-185F-185F-175#-180

Not a good idea to deplead your body of glycogen
Before lifting like this ....

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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: 20 May 2013 06:19 PM   [ Ignore ]   [ # 45 ]
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Helen

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 45#
12 pull ups

Time—- 18:04
The pull ups were broken I will have to work harder on these because I am pulling up a lot of pounds.

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Allday123
M/48/5’9”/212

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