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Monday, June 10th, 2013 - CFT
Posted: 10 June 2013 09:39 AM   [ Ignore ]   [ # 16 ]
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130610

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 121127.

BS - 285 (PR)
SP - 145 (PR)
DL - 335 (PR)

Total - 765 (PR)

Last time 121127 - 725

Attempted a rep at 290 for BS but failed almost immediately, which suggests mental failure.  SP was a stuggle at 145, but will definitely shoot for 150 next time.  335 on the DL is a 20 lb PR and felt pretty good - may have left some on the table there.

Followed up with…...

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M 52/5’10”/180

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Posted: 10 June 2013 09:41 AM   [ Ignore ]   [ # 17 ]
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130606

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 110217.

Time: 8:05

Last time on 150113: 8:15

Situps were Abmat, hands flat on floor, 1st and last rounds unbroken, 1 break in others.  1 miss in each round of DUs except the last.  Last time I did situps with hands touching behind head and by feet.  Tried with hands flat this time to see if the momentum makes a big difference.  Last time I did all sets unbroken whereas this time I had to break some, but still finished 10 seconds faster so not sure what to make of that. (And I think the DUs were comparable).

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M 52/5’10”/180

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Posted: 10 June 2013 09:57 AM   [ Ignore ]   [ # 18 ]
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Regional Event 7. 3 x power clean. 3 x deadlift. EMOM pull-ups.

Warmup
Shoulder stretch
Samson stretch
3 rounds of
3 deadlift, 20 kg
3 hang power clean, 20 kg
3 front squat, 20 kg
6 push-ups

Strength
Power clean 3-3-3
In kg: 40-50-57.5(F, 2, PR)

Deadlift 3-3-3
In kg: 65-75-85(PR)

Max reps 60 kg deadlift.
Reps: 11(PR)

EMOM 1 pull-up.
Rounds: 1

Metcon
4 RFT
20 towel beginner’s pull-ups
30 m sprint
35 kg squat clean, 4 reps

Time: 20:32


Cash-out
Hamstring stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 10 June 2013 10:50 AM   [ Ignore ]   [ # 19 ]
Terrier
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“CrossFit Total”

Back squat, 28kg
Shoulder Press, 23kg
Deadlift, 23kg

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CrossFit since 081113, reboot 130609

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Posted: 10 June 2013 11:28 AM   [ Ignore ]   [ # 20 ]
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Buy-In:
3 rounds:
Row 200m
Leg Swings
Arm Swings
Push-ups x7
GHD Sit-ups x7
Air Squats x10

Snatch High Pull
115/3,135/3,145/3,155/3,165/3

Power Clean
135/3,155/3,(165/3)2

Front Squat
135/3,160/3,170/3,180/3,190/2,180/3

Used a strap for the left hand on the pulls and power cleans.

Cash-out:
Bicep Stretch
Couch Stretch

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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: 10 June 2013 11:35 AM   [ Ignore ]   [ # 21 ]
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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

13:26

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 10 June 2013 01:34 PM   [ Ignore ]   [ # 22 ]
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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 65 pounds
Push jerk, 65 pounds

10:27 had to (2) step the down, weight was getting to far out in front of me without it.

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M / 59 6’0 205 CF BD 12/09

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Posted: 10 June 2013 01:56 PM   [ Ignore ]   [ # 23 ]
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Warm up: walk 800m, stretch

WEDNESDAY 130605
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups (broken)
6 rounds & 150m

Cashout:
stair climber, 10 min
walk 800m

3 rounds of:
90# DL, 12 reps
10# standing, oblique, weighted crunch, 15 reps per side
40# Push Press, 12 reps
walk 1 mile

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There are no shortcuts to any place worth going.
F/33/5’4”/123

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Posted: 10 June 2013 01:57 PM   [ Ignore ]   [ # 24 ]
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21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 65 pounds
Push jerk, 65 pounds

14:11

Started out with 75 and knew I was gonna be in big trouble, so dropped to 65 for first round of push jerks. Lack of sleep and decreased conditioning definitely rearing their ugly heads today!

In
3 rounds Cindy
1:00 max situps, 53
1:00 max HSPU, 18

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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: 10 June 2013 02:00 PM   [ Ignore ]   [ # 25 ]
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warm-up
9 t2b & 15 HS Hold EMOM for 10min; 1-5 t2b unbroken; then 6-10 broken
MOBs (15min)
push-up & ring practice (seated muscle-up transition work and a few dips)(15min)

CFSB ME Work 2013 Cycle4 week2
FS
[5@95;4@135;3@165;2@195 warm-up]
@210; got 3,2,3,2 [2min rest b/w sets]
15min rest, then…
Attempt 2 PAUSED FS@165 EMOM; got 10x2
Debrief:
FS- Thought I could get 3x 4s or 3s @210.  Just weak.  Paused went well.

15min rest, then…

WOD (SCALED from BrandX 6/10/13)
3min Max reps wall-ball (20#, 10ft)=56
2min rest
2min Max reps thrusters, 35# dbs (38%bwt)=24
2min rest
1min Max reps push-ups=24

$-out
a few 20m sprint outs

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45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 10 June 2013 02:39 PM   [ Ignore ]   [ # 26 ]
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WU:
some 25lbs KB “juggling”

Deadlift:
120x10, 210x2, 240x1, 250x1, 260x3; 170x15

-

SUNDAY 130609

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time to comments.

Scaled to make it heavy and under 10 min:
15-12-9 rep rounds of:
Sumo deadlift high-pull, 75 90 pounds
Push jerk, 75 90 pounds

Time:
8:05

$O:
accumulate 1:30 of L-sit
stretching

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M/47/5’10”/155

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Posted: 10 June 2013 03:00 PM   [ Ignore ]   [ # 27 ]
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MONDAY 130610
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 121127.

Nothing to compare to since this is the first time for me. A guy from work who also instructs Crossfit part-time had to give me a hand since I never did heavy heavy before.

Backsquat 235
Shoulder Press 105
Deadlift 255

Took a few reps working up to that level bit at least I have a baseline now.

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Posted: 10 June 2013 03:15 PM   [ Ignore ]   [ # 28 ]
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Pack
75 Side jumps over a cinder block
50 Hand release push ups
30 Toes-to-bar
95 pound Shoulder to overhead, 25 reps
90 footWalking lunge with 95 pound barbell in front rack

13:50

WHOOPS didn’t see the TTB’s. that would explain why my shoulders were completely rocked during the shoulders to over head. So I guess add about 2-3 minutes.

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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: 10 June 2013 04:18 PM   [ Ignore ]   [ # 29 ]
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Tabata Inferno workout 40 min.

Cleans 4 x4, 135#

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M/37/5’7”/220—>206

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Posted: 10 June 2013 04:50 PM   [ Ignore ]   [ # 30 ]
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FRIDAY 130607

Pack
Complete as many rounds as possible in 15 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
25 35 pound Dumbbell squat snatch, 10 reps, alternating

4 plus 5 HSPU’s.  Nothing to write home about, but I finally can do HSPU’s correctly and that takes me time. No more bridged ones.

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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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