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Monday, June 17th, 2013 - Row, Pull-ups, Box jumps
Posted: 17 June 2013 01:27 PM   [ Ignore ]   [ # 16 ]
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Warm Up


MONDAY 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

22:06

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 17 June 2013 01:42 PM   [ Ignore ]   [ # 17 ]
Mutt
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Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 24 inch box

24:23 as RX’d. Smoked me.
Also, some PR’s today. 20 unbroken pull ups, and one bar muscle up! Feeling Proud.

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M/39/198 lbs
Pretty steady Crossfitter since Oct 12.

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Posted: 17 June 2013 01:50 PM   [ Ignore ]   [ # 18 ]
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The Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1 pood (32 pounds)
Right-arm Kettlebell snatch, 1 pood (32 pounds)
Pull-ups

7:53
Power Snatch

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M / 59 6’0 205 CF BD 12/09

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Posted: 17 June 2013 02:15 PM   [ Ignore ]   [ # 19 ]
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So much for remembering to post….I suppose it is good I am at least remembering to work out most of the time.

TUESDAY 130611 (completed on 120613)
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood (ended up doing one arm kettlebell swings, all I had in garage were 15 lb kettlebells)
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

I clearly screwed this one up but halfway through I forgot what I was supposed to be doing. I just needed to keep moving before the kids woke up from their nap.

THURSDAY 130613 (completed on 130614)
Pack
Run 1 mile with a 14 pound medicine ball
40 Burpee pull-ups
Run 800 meters with a 14 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 14 pound medicine ball
10 Burpee pull-ups

33:47-major substitutions since I was at home and only had the garage. I can’t run so I used the bike trainer and probably spent too much time on it. It was just nice to be on the bike for a while. Neighbors must think I’m crazy doing burpees in the front yard since the garage was smoking hot.

*Took two unplanned days off over the weekend. Does weeding count for deadlifts? It should because my back is angry today.

FRIDAY 130614 (completed 130617)
Pack
For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster (in garage so I had to use the 45 lb bar)
30-24-18
Pull ups
Dips (chair dips)
16 minutes-forgot to open garage door before kids napped so it was 100 degrees in there. Hands were slipping a lot on the bar.

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Posted: 17 June 2013 02:27 PM   [ Ignore ]   [ # 20 ]
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Another brick
60 min bike
Intervals sitting and stranding
260 watts
103 rpm

4 mile run - 28’25 @7’08 pace

I’m tired

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“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: 17 June 2013 02:33 PM   [ Ignore ]   [ # 21 ]
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Puppies:
Three rounds for time of:
Row 500 meters
15 Jumping/assisted pullups
15 Box jumps, 10-15 inch box

Total time 20.26.

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Posted: 17 June 2013 04:23 PM   [ Ignore ]   [ # 22 ]
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warm-up
MOBs
10x 4 L-pull-ups & 7 wall-ball
MOBs

CFSB ME Work 2013 Cycle4 week3
FS
[5@95;4@135;3@165;2@195;1@205 warm-up]
Attempt 3-5reps @215; got 3,3B (2min rest b/w)
3min rest, then…
Attempt 2reps PAUSED FS @170 EMOM; got 10x2reps
Debrief:
FS- Not moving up from 215 until these look better.  Paused are getting heavy.

20min rest, then…

WOD (SCALED from BrandX 6/14/13)
3x 5min AMRAP of:
5 STOH, 95#
10 box jumps, 24inch
100m run
3min rest b/w sets
TOTAL=175reps (10 complete + 5 +10)

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

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Posted: 17 June 2013 04:24 PM   [ Ignore ]   [ # 23 ]
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20130617 Mon

$ in:  3-3-3-3-3 hang power snatch
35,45,65,75,80

Puppies
For time 15, 12, and 9 rep rounds of:
27 pound Dumbbell Thruster
Pull ups (blue band assist)
Ring dips (blue band assist)
9:10

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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: 17 June 2013 04:34 PM   [ Ignore ]   [ # 24 ]
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Pack
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 30 pounds
Push jerk, 50 pounds (25# dumb bells)


Time:  12:18

Cash out 10 unassisted pull ups

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M/37/5’7”/220—>206

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Posted: 17 June 2013 04:37 PM   [ Ignore ]   [ # 25 ]
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MONDAY 130617
Two rounds for time of:
Row 1000 meters—subbed SDHP broken
20 Pull-ups—- broken
30 Box jumps, 17 inch box—- broken
Time—- 27:32

I should have tried the pack or porch WOD. I was really gave out from slacking the last month on workouts. I could only get two rounds of “Big Dog” wourk out. I guess I need to get back on the porch.

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Allday123
M/48/5’9”/212

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Posted: 17 June 2013 05:14 PM   [ Ignore ]   [ # 26 ]
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Monday:

Buy in:
2 rounds
2:00 down dog
2:00 hamstring on box stretch
30 PVC pass throughs
1:00 roll sacaps and traps on ball

Wod:We both did this as row rds 1-3-5, run 200m rds 2-4
5 rounds
250m row
10 toes to bar

M 12:37
D 14:51

Cash out:
3 max sets of kb swings @ 53#/24kg

M 24-19-14
D 14-15-16

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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: 17 June 2013 05:30 PM   [ Ignore ]   [ # 27 ]
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Monday 130617
Pack:
Three rounds for time of:
Row 750 meters
15 Pull-ups
20 lunges

20:33

ankle was tweaked a little so subbed out the box jumps. 
1

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M35/5’10”/210

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Posted: 17 June 2013 05:39 PM   [ Ignore ]   [ # 28 ]
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@No Coast

Warm-up
2:00 Bottom of Squat
500m Run
3x: 10 Squat, 10 Kipping Swing, 10 KB Swing
Group Stretch
5:00 Hip Mobility
Barbell Warm-up

Strength/Skill
Clean from blocks (knee-level)

Session: 75x3, 75x3, 95x3, 125x2, 155, 155, 185, 215, 235(f), 235, 235

WOD
7:00
7 SDHP, 75#
7 Thruster, 75#

Result: 8 rounds + 12 reps

Cool Down...200m Walk

Then,

50 AbMat Sit-up…1:38
2:00 Rest
25 AbMat Sit-up…0:52

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 17 June 2013 05:47 PM   [ Ignore ]   [ # 29 ]
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AM

Back Squat
45x10, 115x5, 140x5, 160x5, 180x5


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WOD

MONDAY 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

Pack:
Three rounds for time of:
Row 750 meters
15 Pull-ups
20 Box jumps, 20 inch box

Time:
16:25 (5:19, 5:31, 5:35)

Notes:
Pull ups on a Gravitron, kipping, broken as 5-4-3-3

$O:
Stretching - side split, shoulders

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M/47/5’10”/155

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Posted: 17 June 2013 05:52 PM   [ Ignore ]   [ # 30 ]
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MONDAY 130617

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

24:25

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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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