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Thursday, June 13th, 2013 - Gallant - RIP
Posted: 13 June 2013 02:25 PM   [ Ignore ]   [ # 31 ]
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AM

Front Squat:
45x10, 115x3, 130x3, 140x5

Back Squat:
140x11


PM

WU:
500m row, kb juggling

TUESDAY 130611

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

Pack:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 20-25
Right-arm Kettlebell snatch, 20-25
Pull-ups

Time:
8:43

The heaviest KB available was 25lbs. To make it a little heavier went for all squat snatches, no swing - touching the floor every time. Pull ups are on a gravitron, all kipping.


$O:
400m treadmilll walk/jog
15-20 min stretching

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M/47/5’10”/155

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Posted: 13 June 2013 02:30 PM   [ Ignore ]   [ # 32 ]
Big Dawg
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Thursday 130613 5:00 am start,  Temp was 84 f degrees outside at 5:00 am,  swamp cooler in my garage felt good when standing 5 feet in front of the air flow at max. Afternoon WOD sounds terrible at 105+ f !!!
Much repsect to the heros who work in this kind of weather and have to endure far worse for far longer.
I might try Galiant WOD Saturday morning, since I don’t have to get to work that day.

WU; usual 3 rounds of; Samson stretch, 15 ohs w/pvc pipe, 15 abmat sit ups, 12 push ups, 15 goodmornings w/ 45# bar, 12 dips (no pull ups)

WOD:
Pack:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 20 pound
Right-arm Kettlebell snatch, 20 pound
Pull-ups

Time = 10:00 even  

Very happy with time. Kb swings all unbroken. Left arm grip started getting tired on last few reps of set of 15 and 9. Could have done heavier weight but was limited by equipment.
I’m finally learning kipping pull ups, YEAH!!!  I was still having to do broken sets after the first 15 reps, but I can do 2 or three kipping pulls at a time, between short rests. I had a couple of missed reps during the last set of 9 so I had to repeat 2 trys. 

$O ; Snatch practice with pvc pipe, then with 45 pound bar for about 10 minutes.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 13 June 2013 04:03 PM   [ Ignore ]   [ # 33 ]
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“Gallant” RIP

Run 800 meters
15 Burpees
15 Pull ups (60 lbs assisted Gravitron)
Run 600 meters
10 Burpees
10 Pull ups (60 lbs assisted Gravitron)
Run 400 meters
5 Burpees
5 Pull ups (60 lbs assisted Gravitron)]

Time: 23:06

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Love your life

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Posted: 13 June 2013 04:15 PM   [ Ignore ]   [ # 34 ]
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Half “Gallant”

For time:
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
Run 200 meters with a 20 pound medicine ball
8 Burpee pull-ups

Pull-up bar 1 foot above reach. Strict plank burpees.

17:40

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M 29 178cm 80kg

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Posted: 13 June 2013 04:41 PM   [ Ignore ]   [ # 35 ]
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30 min run

It was 97 degrees outed with 80% humidity and felt like 101 went I started. Hit a wall at 15 minutes. I was running under direct sun and I was just zapped. Got 3 miles in.

That was brutal and probably unsafe.

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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: 13 June 2013 05:14 PM   [ Ignore ]   [ # 36 ]
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I have not done WOD since Murph
So yesterday and today I did

6/11/2013 WOD
Puppies
15 12 and 9
Left arm kettlebell snatch 10 lbs.
right arm kettle bell snatch 10lbs.
pull ups assisted


6/5/13 WOD
Puppies AMRP 15 minutes
row 250m
25 push ups
3 rounds + 140m row

Sorry about the hero WOD too hot and MS hates heat.  RIP God bless you and thank you for your service and God bless your family.  flag

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Posted: 13 June 2013 05:44 PM   [ Ignore ]   [ # 37 ]
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TUESDAY 130611

Pack:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 25
Right-arm Kettlebell snatch, 25
Pull-ups

6:42

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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: 13 June 2013 05:56 PM   [ Ignore ]   [ # 38 ]
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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 @ 155#
Calf Raises: 10 @ 175

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 13 June 2013 06:07 PM   [ Ignore ]   [ # 39 ]
Big Dawg
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Thursday, June 13th, 2013


Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups (most on the knees)

7 rounds + 250m + 12 Push-ups wink

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 13 June 2013 06:12 PM   [ Ignore ]   [ # 40 ]
Big Dawg
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Run 800 meters
15 Burpees
15 Pull ups (Beginner or assisted okay)-fr. standing, knees bent; small kip
Run 600 meters
10 Burpees
10 Pull ups (Beginner or assisted okay)
Run 400 meters
5 Burpees
5 Pull ups (Beginner or assisted okay)

Man, I’ve gotten out of shape! Had to take some pretty long breaks, esp. after round 1, to keep Mr. Pukie (and Mr. Pass Out) away:
43:43!

But I’m getting back in shape, and i did finish smile

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 13 June 2013 06:43 PM   [ Ignore ]   [ # 41 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 15 GHD sit-ups, 10 GHD back extensions)

Pull up improvement per GD
7 pull-ups EMOM 6 minutes (green band)
7,7,7,7,7,6 - frustrated by this, but I’ve been stuck on 8 for awhile…

WOD - 130605

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

5 rounds, 250m row + 19 push ups


$O:  3 rounds of 30 KB snatch (15 left, 15 right), 15#
Mainly working on technique

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 13 June 2013 07:17 PM   [ Ignore ]   [ # 42 ]
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THURSDAY 130613

“Gallant”

Puppy/buttercup scaling

Did 3 rounds of
sprint 400 meters
7 burpees
7 assisted pullups (200 lb assist)

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Posted: 13 June 2013 07:43 PM   [ Ignore ]   [ # 43 ]
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Rowing class tonight. Not really a workout, but I’m noting it anyway. Got on the water for the first time. In a quad. You think the C2 is hard? Try doing it during an earthquake and you have an idea what sculling in a quad full of beginners is like. Amazing sport.

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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 08:00 PM   [ Ignore ]   [ # 44 ]
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Front squat
3 x 215 x 2

4rds
3:00 to row 500 m
then max wall ball in the remaining time.
Rest 1:00 between

1:55-15/ 1:54-15/1:53-14/1:54-15  
30 pound ball

High rep Back squat
225 x 10

10 rds
20 Double unders
12 GHD sit ups

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

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@TheBrandXMethod
https://twitter.com/TheBrandXMethod

M/54/5’11”/190

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Posted: 13 June 2013 08:10 PM   [ Ignore ]   [ # 45 ]
Top Dawg
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C&J Tech + metcon NFT skill based

w/up as per usual.

C&J technique - sets of Squat Clean + Hang SQuat Clean + Push jerk

30,40,50,50,50,60,60,60kg

Then metcon NFT with breaks b/t movements

5 rounds of 10 KBSn + lunge (5l/5r)  + 30 DU + 5 Ring Row

Need to work on shoulder stability! Good to be doing SA/SL work!

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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