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Monday, May 20th, 2013 - Helen
Posted: 20 May 2013 06:20 PM   [ Ignore ]   [ # 46 ]
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FRIDAY 130517

2013 CrossFit Games Regional Workout 1

“Jackie”

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

10:07

Had to cover a little distance at the globo-gym from the rower to thrusters then thrusters to pullups.

Compare to 130420.

9:20 with SDHP and did everything in one small area.

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

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Posted: 20 May 2013 08:05 PM   [ Ignore ]   [ # 47 ]
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Pack:
3 rounds for time
Run 400 m (Subbed 500m row)
21 dumbbell/kettlebell swings, 35-45# (20KG DB)
12 pull ups

13.09

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Mens sana in corpore sano

M/30/70KG

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Posted: 20 May 2013 08:07 PM   [ Ignore ]   [ # 48 ]
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May 20, 2013

Run 5K

Time:  37:46 (It was more of a pathetic shuffle than a run.)

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M/57/6’/190 CrossFit Birthday - March 13, 2009

- Steve

“Once you have wrestled, everything else in life is easy”
-Dan Gable

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Posted: 20 May 2013 08:27 PM   [ Ignore ]   [ # 49 ]
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WODs from 10th, 12th, 13th May

Catch up of WOD posting due to being away from work. Also have limited equipment due to this.

FRIDAY 130510

Five rounds of:
5 Barbell deadlifts (70kg)
5 Barbell hang cleans (40kg)
5 Barbell push presses (40kg)
5 Barbell squats (40kg)

8:52
Had to sub barbell for dumbbells.


SUNDAY 130512

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

Still working on clean and jerk technique and wrist flexibility for correct bar position at shoulders so did 7 x 10 45lb bar clean and shoulder press instead.

Then:
21-15-9
Burpees
Double unders
KB swings (24kg)

12:43


MONDAY 130513

“Kelly”

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

21:43
Runs on treadmill at 12kmh. Box jumps and wall balls unbroken.

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M 28 / 6’4” / 215lbs

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Posted: 20 May 2013 08:30 PM   [ Ignore ]   [ # 50 ]
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Red Beard - 20 May 2013 02:14 PM

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?

Interesting question. My self always used the same grip, but when I joined the on ramp I got to know that the “outside grip” is the one to use. As I understood it then it was for a bunch of other exercises (like kte) and to get a good kip.
But I’m “stronger” whit the inside grip, and it does not aggravate my shoulders.

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 20 May 2013 09:10 PM   [ Ignore ]   [ # 51 ]
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MONDAY 130520

“Helen”

buttercup=3 rounds of
400m sprints
10 kettlebell swings (10 lbs)
6 assisted pullups (200 lb assist)

Time 29:20

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Posted: 21 May 2013 04:57 AM   [ Ignore ]   [ # 52 ]
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“Helen”

Three rounds for time:
Run 400 meters
40 lb Kettlebell X 21 swings
12 Pull-ups

13:10

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M/37 /6’1” 195

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Posted: 21 May 2013 05:45 AM   [ Ignore ]   [ # 53 ]
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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

10:28

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Crossfitt started 1/26/09

M 35
5’8”
185lbs

Load and Return

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Posted: 21 May 2013 06:14 AM   [ Ignore ]   [ # 54 ]
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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
women: 35#

13:45 rx’d

Compare to last: 13:10 w/assisted pull ups

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F/42/137/5’4
CF 8/12/10

http://iheartbaconandcrossfit.blogspot.com/

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Posted: 21 May 2013 08:41 AM   [ Ignore ]   [ # 55 ]
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B/I: 2k run, stretches, 2x(15 situps, 15 back extensions, 15 squats)

7min OHS – 135#/145#/155#

WOD:

“Helen”

Three rounds for time:
Run 400 meters (1:45, 1:45, 1:53)
55# Kettlebell X 21 swings
12 Pull-ups

12:29 (5min and 21 seconds faster than 020113)

C/O: core

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M/30/5’9”(180cm)/215#(98kg)
—————————————————————————
If it is important to you, you will find a way.
If not, you’ll find an excuse.

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Posted: 21 May 2013 10:58 AM   [ Ignore ]   [ # 56 ]
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Late Posting with Daughter #2’s High School Graduation over the weekend things were chaotic with parents and In-Laws in Town.

Sunday May 19th -

w/u 10;00 personal mobility each
BuyIN:
2:00 down Dog
200m run
2:00 bottom of the Squat - focus on keeping chest up
2:00 Hammy on box
200m run
2:00 low lunge
2:00 banded shoulder - choice
200m run

Olympic

box jump to high triple, 8”/12”/16” (Darla)/20”/24”(Margaret)
then do 3 more triples there done

Back squat 60%/32kg (Darla) 42kg (Margaret)x3x12 emotm

rack jerk to a med. triple 20-30-35-40-45/Margaret     I think Darla ended at 38

hip ext. 3x15 done

t2b x 20 not done not sure how we missed it

WOD: I made it up as I assumed that Connor wouldn’t get one to us since he was on team BrandX at So Cal regionals

2x5 minute AMRAP
5 pull-ups
10 pistols
15 double unders
rest 3 minutes between AMRAPS
rd 1—2rds+3 pull-ups
rd2—-2rds+5+2 pistols
Both Darla and I did assisted Pistols: she to a box, me a strap to get out of the hole

No Cash out though the TtB would have fit nicely grin

Margaret did this WOD alone on Monday.

w/u 10:00 foam roll; traps-neck down, Quads, It band, calves

Buy in:
2:00 down dog stretch
2:00 upward dog stretch
2:00 pigeon stretch
2:00 bottom of the squat
2:00 hamstring on box stretch

Wod: 9:17

30 burpees (2:07)
50 cleans and jerks @20# Dumbells 15/15/10/10 (4:53)
70 air squats 40/30 (2:14)

before I started i thought the 20# DB would be too light, they were just right- Quad burner

Cash out: 15/13/10
3x max toes to bar sets

PR by 5 reps—- last time 11/11/11

Rest 2 mins between sets

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CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

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Posted: 21 May 2013 05:05 PM   [ Ignore ]   [ # 57 ]
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Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 45#
12 pull ups

9:38

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M/34/5’ 10”/182#

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Posted: 21 May 2013 05:31 PM   [ Ignore ]   [ # 58 ]
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“Helen”

Three rounds for time:
Run 400 meters
55 pound dumbbell swing X 21 swings
12 Pull-ups

13:43

Kyla: 30 lb DB, 80 lb assist on pull-ups, 12:57

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 21 May 2013 06:42 PM   [ Ignore ]   [ # 59 ]
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Behind the neck Jerk 1-1-1-1-1-1-1

120, 125, 130, 135, 140(f), 140(f), 140#(f)

Are your hands supposed to be spaced wider than a regular jerk?

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35M/ 6’0”/ 175#
Weak as a puppy.

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