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Thursday, June 13th, 2013 - Gallant - RIP
Posted: 13 June 2013 07:23 AM   [ Ignore ]   [ # 16 ]
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“CrossFit Total”

Back squat, 1 rep 255# PR!
Shoulder Press, 1 rep 125# (Standing PR)
Deadlift, 1 rep 345# PR!

Considering that yesterday’s WOD Had 84 reps of 75# push jerks in it for me, I am pretty happy I was able to match my press PR. I had to fight for every single last inch of the Dead Lift, but man it felt great to get some PR’s this morning.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 13 June 2013 07:51 AM   [ Ignore ]   [ # 17 ]
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130611

Pack:

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (subbed 30 lb)
Right-arm Kettlebell snatch, 1 pood (”“)
Pull-ups

Post time to comments.

Compare to 111024.

Time: 7:45

Last time 111024: 9:55

30 lb KB largest available at my gym.  Snatches done with a swing as per the 101007 Wod demo vid (Thanks Murph), all sets unbroken.  Pullups kipped (poorly) and broken (badly).

Not a direct comparison to last time as I did a vertical KB snatch last time as opposed to the swinging snatch, which goes a little faster I think, but overall a good improvement still.

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M 52/5’10”/180

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Posted: 13 June 2013 08:36 AM   [ Ignore ]   [ # 18 ]
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“Annie”

50-40-30-20-10
Double Unders
Sit Ups

7:04

Pesky knot in my wire skipping rope stopped me going under 7 min.
Next time baby!

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M/44/5’10”/173#

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Posted: 13 June 2013 08:44 AM   [ Ignore ]   [ # 19 ]
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Rowing; Cleans and Back Extensions

Before: 150 singles, 50 DU (three misses), 10 wall sq, 10 front sq @45, t spine mob, sleeper stretch

Rowing: Tried a rowing workout suggested by the UW men’s coach in some magazine I saw and I totally messed it up. It was supposed to be two sets of 20/10 (20 strokes “hard”/10 “easy”) @ 20, 22, 24, 26, and 28 spm, 7:00 rest, then do it again. I did tabata 20:10, and not well. Total cluster. Oh, well. Might try it again tomorrow.

Made up a WOD since the one programmed was too shoulder heavy.

21-15-9
135# cleans
Back extensions
8:10

Seeing PT today.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 13 June 2013 09:29 AM   [ Ignore ]   [ # 20 ]
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“Gallant”
For Time:
Pack
Run 1 mile with a 14 10 pound medicine ball
40 Burpee pull-ups
Run 800 meters with a 14 10 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 14 10 pound medicine ball
10 Burpee pull-ups

22:07.2

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 13 June 2013 09:57 AM   [ Ignore ]   [ # 21 ]
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loon - 13 June 2013 07:51 AM

130611

Pack:

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (subbed 30 lb)
Right-arm Kettlebell snatch, 1 pood (”“)
Pull-ups

Post time to comments.

Compare to 111024.

Time: 7:45

Last time 111024: 9:55

30 lb KB largest available at my gym.  Snatches done with a swing as per the 101007 Wod demo vid (Thanks Murph), all sets unbroken.  Pullups kipped (poorly) and broken (badly).

Not a direct comparison to last time as I did a vertical KB snatch last time as opposed to the swinging snatch, which goes a little faster I think, but overall a good improvement still.

Great time! Glad I could help on the WOD vid.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 13 June 2013 10:05 AM   [ Ignore ]   [ # 22 ]
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3 x back squat.

Warmup
2 rounds of
10 Air squats
10 Sit-ups
10 Supermans
10 Wall squats

Strength
Back squat 3-3-3
In kg: 45-55-62.5

Max reps back squats, 50 kg
Reps: 12 (PR)

Cash-out
Hamstring stretch

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M 30/1.79 m/76 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: 13 June 2013 10:18 AM   [ Ignore ]   [ # 23 ]
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Front Squat 1 RM
68.5kg
Close Grip Bench 5x5 @ 90% of 5 RM
31kg

Complete 4-6 reps:
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards

19:75

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 13 June 2013 11:39 AM   [ Ignore ]   [ # 24 ]
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Strength/WOD:

MONDAY 130610

“CrossFit Total”

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

235(pr)
115
265

Total: 615 (PR)

I am able to do 130 on shoulder press, but went from 115 to 135 today and failed on two attempts, so 115 it is.

Compare to 121127:

195
110
285

Total: 590

(Deadlifts were with bad form on this one)

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

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Posted: 13 June 2013 12:12 PM   [ Ignore ]   [ # 25 ]
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AMRAP in 20 minutes

run 200m (sub for row)
25 push ups

4 rounds + 200m run + 7 push ups

The runs were easy - pushups were HARD. 
First round 10-8-7
Second and third rounds 5-5-5-5-5
Fourth round was basically sets of 1!

My arms were so jelly - it was tough to get dressed afterwards!

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F/32/5’5”/128lbs

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Posted: 13 June 2013 12:14 PM   [ Ignore ]   [ # 26 ]
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DROMS

THURSDAY 130613

“Gallant”

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Big Time WOD!!!  I don’t think I’ve ever wanted to quit one more.  Just couldn’t let that happen on a Hero.

Time -  39:41

RIP, Sailor!  Fair winds and following seas

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 13 June 2013 12:45 PM   [ Ignore ]   [ # 27 ]
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warm-up
MOBs
EMOM for 10min of: 7 push-ups & 7 db thrusters, 2x20# dbs

CFSB ME Work 2013 Cycle4 week2
BS
[4@135;3@185;2@215;1@245 warm-up]
Attempt 5reps @255; got 4,1 [1min rest b/w sets] BELTED
3min rest, then…
Attempt 2reps PAUSED BS @190 EMOM; got 10x2
5min rest, then…
cDL
[5@135;4@185;3@235;2@275;1@295 warm-up]
Attempt 1rep @ 310; got 1
3min rest, then…
Attempt 5-7reps @ 90% 1RM (280#); got 7
Debrief:
BS-Form degraded too much on the heavy set, had to break it up.  Paused are getting heavy…
cDL- Pleased.  Felt L hammie on the last 2reps @280…

10min rest, then…

WOD (from BrandX 6/13/13)
Twinkle Toes Annie
50-40-30-20-10 Double-unders
25-20-15-10-5 t2b
TOTAL TIME=9:14 (2:30/2:27/2:07/1:31/0:39)

Only 2 missed on du, both in the rd of 50.
Every set of t2b broken except the 5, at least all kipping.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 13 June 2013 01:00 PM   [ Ignore ]   [ # 28 ]
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Goblet Squat 80x3,80x3,80x3,80x3,80x3
Massage Terrorist

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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: 13 June 2013 01:24 PM   [ Ignore ]   [ # 29 ]
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Complete as many rounds in 15 minutes of:
Row 250 meters 25 SDHP, 35#KB
25 Push-ups

3 rounds +25 SDHPs/23 push ups

finished last 2 push ups after time

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M/37/5’7”/220—>206

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Posted: 13 June 2013 02:12 PM   [ Ignore ]   [ # 30 ]
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130613
Pack
Run 1 mile with a 20 pound vest (held vest on sides, no arm movement) - 8:40
40 Burpee pull-ups
Run 800 meters with a 20 pound vest (held vest on sides, no arm movement - 4:15
20 Burpee pull-ups
Run 400 meters with a 20 pound vest (held vest on sides, no arm movement - 2:00
10 Burpee pull-ups

Time: 27:08

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You are not a beautiful or unique snowflake.

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