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Friday, June 14th, 2013 - Dbell thruster, Muscle-up
Posted: 14 June 2013 03:11 PM   [ Ignore ]   [ # 31 ]
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For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Pull ups
Hand release push ups

Time 9:29

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Posted: 14 June 2013 03:23 PM   [ Ignore ]   [ # 32 ]
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June 14, 2013

Warm Up:
Run 2.0mi 16:01min

WOD:
Puppies
For time 15 (5-5-5), 12 (4-4-4), and 9 (3-3-3) rep rounds of:
40 pound Dumbbell Thruster (sub’d 40lb for 45lb as don’t have a 45lb set)
Pull ups
Dips (sub’d dips for pushups)

Completed 15 and 12 rep rounds in 26:46 min, then died a slow and painful death (it was awesome).

Came back in the afternoon and completed the 9 rep round in 3:34 min.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 14 June 2013 03:41 PM   [ Ignore ]   [ # 33 ]
Big Dawg
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SDHP, Push-jerk

Squats
10 @ 45#
5 @ 95#
5 @ 135#
5 @ 135#
5 @ 155#

Puppies
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 10-25 45 pounds
Push jerk, 10-25 45 pounds

Time: 4:26
First round in 1:03. Push jerk tougher than the SDHP

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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: 14 June 2013 04:01 PM   [ Ignore ]   [ # 34 ]
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TUESDAY 130611

The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds) 35 pounds
Right-arm Kettlebell snatch, 1 pood (32 pounds) 35 pounds
Pull-ups

7:57

Didn’t realize until now I had done the porch work out.

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

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Posted: 14 June 2013 04:35 PM   [ Ignore ]   [ # 35 ]
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20130614 Fri

“Gallant”

Scaled pup/pack mix
Run 1 mile with a 14 pound medicine ball
20 Burpee pull-ups
Run 800 meters with a 14 pound medicine ball
10 Burpee pull-ups
Run 600 meters with a 14 pound medicine ball
5 Burpee pull-ups
35:46

RIP Shipmate.

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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: 14 June 2013 05:21 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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Friday, June 14th, 2013 - Dbell thruster, Muscle-up

For time 15, 12, and 9 rep rounds of:
30 pound Dumbbell Thruster
Muscle-up (sub 3 pullups & 3 dips)

29:21 wholly snikey!! madtongue

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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: 14 June 2013 05:40 PM   [ Ignore ]   [ # 37 ]
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snatch to a 1rm
5@15, 3@25, 1’s30-35-37-39-41-42-43fff-43
Darla did all her singles at 1kg less than I did and Her form was very nice
My final one wasn’t pretty
c&j 1x6@80% (again…perfect!) Darla @43kg Margaret @44kg
f.sq to a 2rm
Darla’s final four lifts were 40-43-46-50
Margaret’s were 52-57-62-67—-which I looked up is about .33# below my all time 2rep PR, next time!!

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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: 14 June 2013 06:00 PM   [ Ignore ]   [ # 38 ]
Top Dawg
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Death by pullups
15 rounds + 13 pullups (PR)

Previous best was 14 rounds + 14

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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: 14 June 2013 06:01 PM   [ Ignore ]   [ # 39 ]
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CFSB Press w2 3x 44kg / 97lb

Todays WOD I scaled:
15-12-9
35# Dumbell thrusters
12-9-6
Muscle-ups

8:11

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M 29 178cm 80kg

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Posted: 14 June 2013 06:03 PM   [ Ignore ]   [ # 40 ]
Stray Dawg
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warm up:
2 rounds of Bench 135# x 10 deadlift 135# x 10 10 ghd sit ups 10 back extensions

wod 130607
20 min of:
95# standing military press x 5
7 chest to bar pullups
35# db squat snatch x 10

6 rounds
10 min stretch

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Posted: 14 June 2013 06:09 PM   [ Ignore ]   [ # 41 ]
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Easy session - eay run + mobility

skip 5 min - whole body droms + 10 Pull/ Push/ Sit/ Lunge/ Squat

Run very easy - 18.36 min.sec ~ 2.9km about 10.30min mile pace HR ave 120 - max 128bpm

followed by rolling glutes/ pec minor upper back

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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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Posted: 14 June 2013 06:34 PM   [ Ignore ]   [ # 42 ]
Puppy Dawg
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“CrossFit Total”

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


Back Squat 225
Shoulder Press 155
Deadlift 295

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“Believe me they’ll tell you that failure is not an option. That is ridiculous. Failure is always an option. Failure is the most readily available option at all times, but it’s a choice. You can choose to fail or you can choose to succeed.” - Chael Sonnen

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Posted: 14 June 2013 06:37 PM   [ Ignore ]   [ # 43 ]
Big Dawg
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Puppies
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster 2x15# DBs
Pull ups (beginner or assisted okay- fr. standing, knees bent; small kip
Hand release push ups

Slog on the pushups! Lots of double and single splits from the end of round 1; snake style at end of rounds 2 & 3; 8:59

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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: 14 June 2013 10:17 PM   [ Ignore ]   [ # 44 ]
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Puppy

20 squat muscle ups

3:46

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 14 June 2013 10:59 PM   [ Ignore ]   [ # 45 ]
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FRIDAY 130614

WU some stretching

3 rounds for time of
20 pound db thrusters 12-9-6
pullups 210 pounds assist 12-9-6
assisted dips 12-9-6

AFter some shoulder assistance work
side raises 3x10x10
front raises 3x15x10
rear delt flies 3x15x10

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