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Tuesday, June 18th, 2013 - Front squat, GHD sit-up
Posted: 18 June 2013 08:17 PM   [ Ignore ]   [ # 46 ]
Big Dawg
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Puppies:
21-15-9-3 rep rounds of:
45-55 pound Front squat - 45#
Sit-up

6:13

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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: 18 June 2013 09:29 PM   [ Ignore ]   [ # 47 ]
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robrob - 18 June 2013 05:58 PM

Grace

65 pound Clean and jerk, 30 reps
Time: 2:28
Was aiming for 3:00. Knocked 40 seconds off my time.

cf
9/24/12 65# 3:18
5/12/13 45# 1:58

Way to go, m8!

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 18 June 2013 10:39 PM   [ Ignore ]   [ # 48 ]
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Porch:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 36#
Right-arm Kettlebell snatch, 36#
Pull-ups

Time - 10’50
Tore my left hand and slowed me down….
Much easier if would have used a DB smile

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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: 18 June 2013 10:54 PM   [ Ignore ]   [ # 49 ]
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CFSB Deadlift Week 3
3x 121.5kg / 268lb

Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
GHD Sit-up.

9:42 First time doing GHD sit-ups in a wod. Front squat were slow. Stomach bug didn’t help.

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M 29 178cm 80kg

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Posted: 19 June 2013 01:37 AM   [ Ignore ]   [ # 50 ]
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BS

w/up as per normal - skipping though

BS 5 x bar, 3x 50, 3x 65, 2x70, 77.5 then 3 x 3 @ 82.5kg with 2/4 min rest b/t sets.

That’s all I felt I had

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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: 19 June 2013 03:32 AM   [ Ignore ]   [ # 51 ]
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5 mins of stretches and some burpees just to get the blood going

21-15-9-6-3 reps of:
Front squat 135#
Sit-ups (no GHD machine around)

30 minutes of stairmaster

5 minutes cooldown and stretches

Wasn’t feeling the burn once I got done with my set of 9 so i decided to add the 6 reps in and just leave off the 18 and 12 reps, though looking back I probably could have done all of them because I wasn’t feeling it yesterday. However, today is a different story :D.

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M/24/230#
On my way to getting Crossfit, start 5/29/2013
The only difference between a goal and a pipe dream is the work you put in, start the work today!

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Posted: 19 June 2013 05:25 AM   [ Ignore ]   [ # 52 ]
Big Dawg
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Pack:
21-15-9-3 rep rounds of:
135 pound Front squat
Abmat Sit-up

5:40

I’m glad I scaled to pack, the extra rounds would have been a slog fest.

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M/34/5’ 10”/182#

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Posted: 19 June 2013 07:19 AM   [ Ignore ]   [ # 53 ]
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Pack:
21-15-9-3 rep rounds of:
2 20kg kb’s Front squat
incline Sit-up

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m/45/5’8”/184
xfit B-day 12/2010

“What doesn’t kill you, makes you stronger!”

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Posted: 19 June 2013 07:54 AM   [ Ignore ]   [ # 54 ]
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TUESDAY 130618

buttercup

12-9-6-3 front squats with the bar, except the last one I did 65.
Front squats are still weird to me.
situps-10-8-6

After that the good old fashioned bb bench which I haven’t done in awhile. 135x5, 145x5, 155x5, 165x4

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Posted: 19 June 2013 11:21 AM   [ Ignore ]   [ # 55 ]
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SATURDAY 130615

Hang power snatch 3-3-3-3-3 reps

95-105-115-125-130

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M/48/5’ 11”/220#

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Posted: 19 June 2013 11:47 AM   [ Ignore ]   [ # 56 ]
Big Dawg
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130618
21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
Sit-up

B/I: Run 1 mile

Time: 13:52

C/O: Run 1/2 mile, SB game

-Form and technique were main focus for front squat

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You are not a beautiful or unique snowflake.

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Posted: 19 June 2013 03:51 PM   [ Ignore ]   [ # 57 ]
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6-18-13

21-18-15-12-9-6-3 rep rounds of:
65 pound Front squat
GHD Sit-up

Still can’t hang with the big dawgs, had to lower weight to get WOD done

Time 8:19

6-17-13

Modified:
Three rounds for time of:
Row 500 meters
15 Pull-ups
20 Box jumps, 20 inch box

Time 15:21

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Posted: 20 June 2013 12:32 AM   [ Ignore ]   [ # 58 ]
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WOD 21-15-9 T2B, S2O

21-15-9
Shoulder 2 Overhead
T2B

Time 6.15

Strength work Bench Press

10x40kg
10x60kg
10x70kg
5x80kg
3x90kg
3x97.5kg
3x102.5kg
3x107.5kg
3x112.5kg NEW PB
1x115kg NEWER PB
1x120kg NEWEST PB

Not bad for 70kg Bodyweight

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 20 June 2013 11:21 AM   [ Ignore ]   [ # 59 ]
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CFWU

AM
21,15,9,3

95# front squat
Regular sit-ups
9:45

PM
Ride 1 hour 15.5 miles

First long ride in over a year.  Felt good.  Need to continue dropping weight.

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M/47/5’11”/212

“Do what you like - like what you do” Jake, Life is Good

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