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Thursday, May 23rd, 2013 - Rest Day
Posted: 23 May 2013 02:23 PM   [ Ignore ]   [ # 16 ]
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w/u foam roll interesting areas
30’s
leg swings FtB, StS
arm circles FtB, BtF, StS chest openers
burgner w/u x3

Workout 1
hang snatch to a 2rm   (pause 2 seconds above knee before snatching)
5@15,3@25, 2@33, 2@35, 2@36(well it was 1-f-1), 1@37

2@95%/34kg 2@90%/32

3 pos sn. extension 5x3@85%/38kg did high hang, mid thigh, above the knee
focused on pulling in with the lats and shoulder retraction.
pausing front squat to a 3rm (hold each rep 3 seconds)

w/u 3@20-30-40-43
sets @ 46-49-52-55-57

didn’t know where I was going with this and went a a little to slowly

2@95%/54 2@90%/51

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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: 23 May 2013 02:34 PM   [ Ignore ]   [ # 17 ]
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Strength: Shoulder press
120 2x3

WOD: MONDAY 130520

“Helen”
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45# (40#)
12 pull ups

10:03
Paid close attention to keeping my posture, and keeping my weight on my heels in KB swings, otherwise that could have been faster.  Also, I had to move some stuff during the WOD, because someone got into the area I was going to use for KB swings and pull-ups.

Compare to 130102:
9:21 at 16kg

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

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Posted: 23 May 2013 02:47 PM   [ Ignore ]   [ # 18 ]
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Omar did not do any favors to my lower back… Pretty sore
Today did the following:
45 min bike mid tempo
266 watts - 108 rpm avg

Then 4 mile run - 29’21 @7’20 pace

Tomorrow rest day!!!

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“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: 23 May 2013 03:44 PM   [ Ignore ]   [ # 19 ]
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15 foot Rope climb, 10 ascents
225 poundBack squat, 20 reps
30 Handstand push-ups
Row 40 calories

15:25

Rope climbs sucked a lot more juice out of me for the rest of the workout than anticipated! Back squats were 5-5-4-3-3, HSPU were 6-6-4-4-3-3-2-2, row was 2:24.

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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: 23 May 2013 03:50 PM   [ Ignore ]   [ # 20 ]
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jennmedic - 23 May 2013 12:41 PM

Warm Up


“Omar” RIP
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

12:58

Wow tough!  Thought my lunch was coming up on the last round of burpees.

Cash Out
2 mi run.

That’s when they become barfees!

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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: 23 May 2013 04:11 PM   [ Ignore ]   [ # 21 ]
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WEDNESDAY 130522

pull-ups 3-2-2-2-1-1-1-1-1 - not weighted

Then 3 sets of 5 banded

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M/40/6ft/205

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Posted: 23 May 2013 05:13 PM   [ Ignore ]   [ # 22 ]
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Weighted dips

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

Start at 85# of assistance, and failed at 35#.

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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: 23 May 2013 07:21 PM   [ Ignore ]   [ # 23 ]
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WEDNESDAY 130522

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

45-53-58-63-70-75-80-70-53

Form going south so backed off.

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M/48/5’ 11”/220#

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Posted: 23 May 2013 07:55 PM   [ Ignore ]   [ # 24 ]
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5 miles (52:00)

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You are not a beautiful or unique snowflake.

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Posted: 23 May 2013 08:07 PM   [ Ignore ]   [ # 25 ]
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Front squat
205 x 2
210 x 2
215 x 2
220 x 2
225 x 2

Back squat
3 x 225 x 10

15-12-9
Thrusters, 95
Pull ups
Rest 5:00
12-9-6
Thrusters, 115
Pull ups
Rest 5:00
9-6-3
Thrusters, 135
Pull ups

21:35

4 x
20 GHD sit ups
10 Back ext

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 23 May 2013 09:17 PM   [ Ignore ]   [ # 26 ]
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Tuesday:

AMRAP in 10 minutes:
30 Double-unders
15 Power snatches, 44 lbs

2 rounds +10 power snatches

Switched between hook and regular grip. Lowering the bar wears the hands. Regular grip works the grip.


Today:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

95, 100, 105(f), 105(f), 105#
140, 145, 150, 155, 160#(f)
165, 170, 175, 180, 185#

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 24 May 2013 05:33 AM   [ Ignore ]   [ # 27 ]
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4 Rnds

15 KB swings 1 Pood
5   L sit ring pullups
15 ball slams

7:55

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M / 59 6’0 205 CF BD 12/09

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Posted: 24 May 2013 07:45 AM   [ Ignore ]   [ # 28 ]
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10 min Handstand Practice

For time:
25 Push Press (95#)
50 double unders
25 Pull ups
50 double unders
50 Push ups
50 double unders
25 Pull ups
50 double unders
25 Push Press (95#)

19:42

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Posted: 24 May 2013 01:51 PM   [ Ignore ]   [ # 29 ]
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Wednesday
WOD 130509 Michael (Rx’d)
3 RFT of:
800m run,
50 back extensions,
50 sit-ups
Time: 31:42
Felt slow and lots of breaks in back extensions but first time Rx’d

Thursday
WOD 130510
5x: 5 DB DL, 5 DB Hang clean, 5 DB Push press, DB 5 squat.
Don’t drop, increase weight each round, rest as long as required between sets
Score (kg): 16, 18.5, 21, 23.5, 21

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M/47/80kg

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