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Wednesday, May 22nd, 2013 - Weighted pull-ups
Posted: 22 May 2013 04:15 PM   [ Ignore ]   [ # 31 ]
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20130522 Wed

Puppy style:  2 strict pull-ups on the minute for ten minutes.

I was going to make up Helen but this was all I had time for today.

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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: 22 May 2013 05:14 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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Kelly

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 18 inch box
15 Wall ball shots, 14-20 10 pound ball
Post time to comments.

Time: 15:41
Run pace = 10:00
Box jumps 4 breaks, 2 breaks, 1 break
No wall ball breaks

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 22 May 2013 06:26 PM   [ Ignore ]   [ # 33 ]
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Mostly rest day.

Rucked on the beach with BabyFrosty in the backpack for 2miles.

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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: 22 May 2013 06:35 PM   [ Ignore ]   [ # 34 ]
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MONDAY 130520
“Helen”

Pack: 9:40 2:13 PR
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups

130102
Pack: 11:53
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35#
12 pull ups

120906 - 10:33
Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 35#
10 pull ups

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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: 22 May 2013 06:55 PM   [ Ignore ]   [ # 35 ]
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Wednesday:
Buy in:
2:00 down dog stretch
2:00 upward dog stretch
Run 400m
2:00 banded shoulder traction
1:00 rolling on pecs scaps and traps
10 push-ups
15 squats hold bottom for 3 seconds each rep
1:00 pigeon stretch
1:00 bottom of the squat

Wod:
2x
5:00 amrap
3 burpees
5 dips
7 wall ball

rest 2 mins
3rds+3+5+3
3rds+3+3

I used a red band for the ring dips, unbroken sets the first AMRAP, 3/2 for each of the second.
I had numerous misses on the wall ball, all that awful -pause in front of the target but not hit it.

Cash Out:
4 x max plank hold

rest 2 mins between each set

1:04, 1:11, 1:14, :45
focused on external rotation in my shoulders and maintaining “the posistion”.

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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: 22 May 2013 07:11 PM   [ Ignore ]   [ # 36 ]
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WEDNESDAY 130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

WU some stretching

Then assisted pullups
3 210 lb assist
2 200 lb assist
2 190 lb assist
2 180 lb assist
2 170 lb assist
1 160 lb assist
1 150 lb assist
1 140 lb assist
1 130 lb assist

then some dips 3x10 140 lb assist
3x10 130 lb assist
3x10 120 lb assist

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Posted: 22 May 2013 08:29 PM   [ Ignore ]   [ # 37 ]
Big Dawg
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May 22, 2013

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Warm up

Shoulder Press 55-65-75-75-75
Push Press 75 x 3 reps x 5 sets
Push Jerk 75 x 5 reps x 5 sets

Cool down - 25 lb Kettlebell swings 21-18-15-12-9-6-3

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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: 22 May 2013 10:47 PM   [ Ignore ]   [ # 38 ]
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For some reason my lower back is pretty sore and achy
So after I tried all the excuses in the book and not been able to convince
My inner Dawg to just take a force rest day I said to my self ... Is not midnight
Yet… Lets do this!!!

So I dragged my self to the garage… Stretch my back and shoulders for 10 minutes
Then warm up shoulders…

I just started the count down 3, 2, 1 and here we go !!!!

“Omar” Rx
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

Time - 15’37
I almost quit in the 3rd round with the thrusters but I powered through…
Lets be honest…  Burpees!!! Ha I really sucked. I tried to keep a constant pace on the Burpees
Good workout and pretty humbling smile

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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: 22 May 2013 11:26 PM   [ Ignore ]   [ # 39 ]
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23/05/13

Xfit warmup X3

For time:
35 Kg Thruster, 45 reps
45 Pull-ups

Time 6’ 09”

I up’ed the weight today, and boy did I feel it, I am dreading the day I do Fran as Rx’ed thats gonna hurt!!!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 22 May 2013 11:57 PM   [ Ignore ]   [ # 40 ]
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WOD Kelly


3 rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time 16m

Weighted dip 3-2-2-2-1-1-1-1-1 reps

WU bw 30 reps, 15kg, 20kg, 25kg, 35kg, 35kg, 35kg, 35kg

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 23 May 2013 11:03 AM   [ Ignore ]   [ # 41 ]
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Weighted Pull-ups
3X25
3X35
3X40
2X45
2X50
2X55
1X60
1X65
1X70

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M/37 /6’1” 195

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Posted: 23 May 2013 03:32 PM   [ Ignore ]   [ # 42 ]
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Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

10# - 15# - 15# - 20# - 25# - 25# - 25# - 30# - 35#

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Posted: 23 May 2013 04:43 PM   [ Ignore ]   [ # 43 ]
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WEDNESDAY 130522

Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

20, 30, 40, 40, 50, 55, 60, 65, 70

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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: 23 May 2013 04:53 PM   [ Ignore ]   [ # 44 ]
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WED 05222013 Dojo 75 minutes Drills, Kata

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 23 May 2013 07:54 PM   [ Ignore ]   [ # 45 ]
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Inclinde/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises


Incline Bench Press: 7 @ 135#
Dips: 7 @ assisted 145#
Squats: 10 @ 135#
Calf Raises: 10 @ 170#

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M/37/6’/175
Started Crossfit 04/2008

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