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Tuesday, May 15th, 2013 - Omar - RIP
Posted: 21 May 2013 07:55 AM   [ Ignore ]   [ # 16 ]
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Little vacation quickie at the beach:

Buy-In: carrying the KB down the steep staircase in front rack position and through the soft sand.

5 rounds each for time:
15 Russian KB Swings @53#
40yd dash in soft sand

Rest twice as long as the work interval.

That turned out to be about 10s longer than it takes to walk back through the soft sand.

Learned quickly that it’s important to dig your feet in before picking up the bell otherwise the poor footing is exciting.

0:34+0:32+0:33+0:33+0:33=2:45

Cash-Out:
Toting the KB through the sand and up the staircase.

Yay! Vacation!

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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: 21 May 2013 08:21 AM   [ Ignore ]   [ # 17 ]
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rope climb, clean, sprint (BS)

Wu: Yes

CFSB:
BS; graduate 3x82.5
Power clean; do toady’s WOD

WOD:
4 RFT
2 rope climbs—> 6 beginners climb, ridged body
90 m sprint (9x10m)
4 DB clean, 2x30 kg
9:52

Just a try on event 7, remembered it as a 100 yard sprint between the climbs and the cleans. Was kind of thinking that it felt wrong some way. Should have been 2x100 feet sprint.
Did power cleans as my squat clean is bad. DB for logistic reasons.

MWOD:
K* 8 minutes
50 banded good mornings

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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: 21 May 2013 08:40 AM   [ Ignore ]   [ # 18 ]
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3 Overhead squats
50 kg x3 - 52.5 kg x3 - 55 kg x3 - 57.5 kg x2

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 21 May 2013 08:44 AM   [ Ignore ]   [ # 19 ]
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B/I: 1 mile run, 1 mile row, stretches, 2x(15 situps, 15 back extensions, 15 squats, 5 dips, 5 straight pull ups)

WOD:
“Omar”

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

18:39

C/O: core workout

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M/30/5’9”(180cm)/215#(98kg)
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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 09:26 AM   [ Ignore ]   [ # 20 ]
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“Omar” (pack)

For time:
  65 lb barbell Thrusters, 10 reps (subbed 25 lb dumbbells)
  15 Bar-facing burpees
  65 lb barbell Thrusters, 20 reps (subbed 25 lb dumbbells)
  25 Bar-facing burpees
  65 lb barbell Thrusters, 30 reps (subbed 25 lb dumbbells)
  35 Bar-facing burpees
Time = 14:05

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M/44/5’8”/150 lbs

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Posted: 21 May 2013 09:53 AM   [ Ignore ]   [ # 21 ]
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“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood tbar X 21 swings
12 Pull-ups

9:36 (PR, - 0:12)

Heat and humidity was a doozy! Ran first 400 pretty quick (1:20) and tried to stay steady for the rest of the workout. Everything was unbroken except last round of pullups, which was 6-6. My forearms and shoulders are screaming! That last 400 is always rough, hard to keep my arms bent! Very happy with another sub 10 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: 21 May 2013 09:56 AM   [ Ignore ]   [ # 22 ]
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dannyrod - 21 May 2013 09:53 AM

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood tbar X 21 swings
12 Pull-ups

9:36 (PR, - 0:12)

Heat and humidity was a doozy! Ran first 400 pretty quick (1:20) and tried to stay steady for the rest of the workout. Everything was unbroken except last round of pullups, which was 6-6. My forearms and shoulders are screaming! That last 400 is always rough, hard to keep my arms bent! Very happy with another sub 10 PR!

Good time brother!

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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: 21 May 2013 10:19 AM   [ Ignore ]   [ # 23 ]
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frosty996 - 21 May 2013 07:55 AM

Little vacation quickie at the beach:

Buy-In: carrying the KB down the steep staircase in front rack position and through the soft sand.

5 rounds each for time:
15 Russian KB Swings @53#
40yd dash in soft sand

Rest twice as long as the work interval.

That turned out to be about 10s longer than it takes to walk back through the soft sand.

Learned quickly that it’s important to dig your feet in before picking up the bell otherwise the poor footing is exciting.

0:34+0:32+0:33+0:33+0:33=2:45

Cash-Out:
Toting the KB through the sand and up the staircase.

Yay! Vacation!

I am seeing a Frosty 400 in your future. So much fun on the soft sand.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 21 May 2013 10:23 AM   [ Ignore ]   [ # 24 ]
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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

I had one of those workouts this morning where I might have been better off staying in bed. My time was a full 1:20 slower than the last time I did “Helen.” then I tried for some cleans, and fell substantially short of my PR. I guess every day can be perfect.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 21 May 2013 10:31 AM   [ Ignore ]   [ # 25 ]
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A) Olympic Lifting
Hang Squat Snatch 4 x 3 165lbs

B) Gymnastics Strength
Hollow Body Holds 4 x :045’s
Arch Holds 4 x 0:45’s
Strict Pull-ups 3 x 12 ( Chest to bar)

C) Metabolic Conditioning
6 Min Amrap
5 Burpees
5 Clean & Jerk 165lbs
score: 4 rounds+6 reps

Rest 5 Mins
5 Mins Amrap
10 Dead lifts @ 185lbs/135lbs
10 Box Jumps @ 24”
score: 4 rounds+16 reps

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M 31/6’0”/209 lbs.

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Posted: 21 May 2013 10:46 AM   [ Ignore ]   [ # 26 ]
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is a bar facing burpee different from a burpee

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Posted: 21 May 2013 10:51 AM   [ Ignore ]   [ # 27 ]
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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

12:17

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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: 21 May 2013 11:22 AM   [ Ignore ]   [ # 28 ]
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Garageking - 21 May 2013 10:46 AM

is a bar facing burpee different from a burpee

So after you do your 10 thrusters, put the bar down.  Start from facing the bar, do a burpee, then jump over the bar.  Turn to face the bar, repeat.  So each burpee is from the opposite side of the bar as the previous burpee.  I think the strict interpretation requires you to bring your feet together for the take off and landing of the jump, ie no “stepping” over the bar.

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M 52/5’10”/180

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Posted: 21 May 2013 11:27 AM   [ Ignore ]   [ # 29 ]
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Loon
thanks

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Posted: 21 May 2013 12:03 PM   [ Ignore ]   [ # 30 ]
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First workout this week - was feeling under the weather yesterday, didn’t really want to work out today, but figured that’s not a good excuse so I did it anyway and am glad I did.  I did a “compare to” workout from CaliFit Mamas =

Run 1000 meters
50 Thrusters w/24#
30 Push-ups

2/15/13 time:  14:46
Today’s time:  13:48

Shaved off almost a full minute!  Whoooooo-Hooooooo!

smile

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Breathe in.  Breathe out.  Move on.

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