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Thursday, June 20th, 2013 - Rest Day
Posted: 20 June 2013 10:21 AM   [ Ignore ]   [ # 16 ]
Top Dawg
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Box jumps, back extension, squats

Before: 100 singles and 60 DU (six misses!). Shoulder PT.

30-20-10
18” box jump
Back extensions
Squats
7:08

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

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Posted: 20 June 2013 12:17 PM   [ Ignore ]   [ # 17 ]
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3 Rounds for Time

20 Push Presses w/50#
20 Burpee broad jumps
200 meter run

Time - 30:46

First time doing 50# for push-presses and I have to say, I like less weights WAY better!  lol

Also - first time doing burpee broad jumps - they weren’t as bad as I thought they would be, but they weren’t a barrel of monkeys either.  C’mon…they’re burpees…and burpees suck!  lol

Who knew the running segments would be the easier part of my workout?  I’ve come a long way, baby!!  smile

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Breathe in.  Breathe out.  Move on.

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Posted: 20 June 2013 12:33 PM   [ Ignore ]   [ # 18 ]
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Deadlift
115 x 5
155 x 3
185 x 3
225 x 3
245 x 3
255 x 3
270 x 3

40-30-20-10, for quality
Walking lunge steps
Pushups

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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: 20 June 2013 12:52 PM   [ Ignore ]   [ # 19 ]
Boxer
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Strength: Deadlift
3-3-3-3-3
155-175-195-215-235

WOD: MONDAY 130617

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

16:58

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

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Posted: 20 June 2013 01:17 PM   [ Ignore ]   [ # 20 ]
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warm-up
10x of: 5 squats & 5 push-ups
MOBs
7x of: 7 snatch balance, 45# & 7 pull-ups

CFSB ME Work 2013 Cycle4 week3
BS
[5@135;4@165;3@195;2@225;1@255 warm-up]
Attempt 5reps @260; 2,2,2 belted
then…
Attempt 2 PAUSED reps@195 EMOM; got 10x2
5min rest, then…
cDL
[5@135;4@185;3@235;2@285 warm-up]
Attempt 1rep @315; got 1
then…
Attempt 5-7reps @285; got 7
Debrief:
BS- Stuck with 2s@260 to preserve form.  Paused @195 was heavy, move to “1 every 30sec” to keep back hyperextension on up to a minimum.
cDL- Felt really good considering the tragicness of Tues SDL.

10min rest, then…

WOD (MODIFIED from BrandX 6/20/13)
Max reps slam ball, 20#
100m run
Max reps slam ball, 20#
100m run
Max reps slam ball, 20#
TOTAL REPS=194 (100/51/43)

Had enough swings this week… Went with the converse movement.

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

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Posted: 20 June 2013 01:37 PM   [ Ignore ]   [ # 21 ]
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Nancy (modified)

5 rounds for time:

400m run (Treadmill was taken; subbed 3 rounds of 500m row/2 rounds with stairs)
Overhead squats, 15 reps, 60 lbs

18:04
January 2012 - 21:18

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 20 June 2013 01:52 PM   [ Ignore ]   [ # 22 ]
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Weightlifting all in kg

snatch to a 1rm
5@15, 3@25, 2@30, 1’s@35-38-40-41-42-43not pretty(D-PR)43-44f-44(D-PR)-45f-45 (M-PR)

6x1@85%/38kg

front squat 2rm
5@20, 2@40-50-60-65-78failed miss loaded-68x1x2
D ended at 50 but I didn’t keep track of her numbers
1x2@95/64-M D@43 2x2@90/60-M D@40

clean ext. 3x3 @105%/58

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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: 20 June 2013 01:56 PM   [ Ignore ]   [ # 23 ]
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My hands still tore up by KB snatches smile
Endurance brick

60 min cycling intervals
105 rpm
265 watts
Mid tempo/recovery

4 mile run - 29’02 @ 7’15 pace

Might do Anni later tonight

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M/37/6’/185#(Was) I’m know 194#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: 20 June 2013 05:49 PM   [ Ignore ]   [ # 24 ]
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AM

Front Squat: 45x10, 115x5, 130x5, 140x5
Back Squat: 140x13


PM

WU
500m row in 1:39, DROMs, some kb swing


WOD

WEDNESDAY 130619

Hang power clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Results
120-140-150-155-160

Felt good, so decided to try 165. Failed on the first rep and called it a day.

$O
accumulate 90 sec of L-sit
handstand practice
stretching

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M/47/5’10”/160

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Posted: 20 June 2013 05:59 PM   [ Ignore ]   [ # 25 ]
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Much needed rest day as my legs are still destroyed from the front squat WOD. I can’t even walk normal they’re so sore.

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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: 20 June 2013 06:18 PM   [ Ignore ]   [ # 26 ]
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Heavy Press + easy metcon

w/up a p u.

Find heavy single press in 10min - 52.5kg


Easy metcon @ 60-75% effort
200m row
15 RKBS 24kg
10 Push ups

9 rounds

+ chest mob to finish

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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: 20 June 2013 07:15 PM   [ Ignore ]   [ # 27 ]
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am
7x
240 M run
12 Toes to bar

pm
Front squat
3 x 220 x 2

In 4:00
3 rounds
5 Hang power cleans
20 Double unders
Continue until you cannot complete in 4:00

9 total rounds

20 Back squats @ 225
10/rest 1:00
6/rest 1:00
4

4x
25 GHD sit ups
15 Triceps push ups

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

M/54/5’11”/190

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Posted: 20 June 2013 07:30 PM   [ Ignore ]   [ # 28 ]
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June 20, 2013

Warm Up:
Run 1.0mi 7:30min

WOD - Rest Day

Technique - Hang Power Clean
Read Rippetoe’s Cross Fit article on Power Cleans, focused on the Hang Power Clean (jump position)

20x jump with Olympic bar (45lb) in front
20x jump, Olympic bar to shoulders
20x jump, Olympic bar to shoulders, elbows up

20x jump, bar in front, 65lbs
20x jump, bar to shoulders, elbows up, 65lbs

10x jump, bar to shoulders, elbows up, 75lbs

Overall, this progression felt good. The point wasn’t to get the weight up, only to work on technique and keep my balance.

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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: 20 June 2013 07:58 PM   [ Ignore ]   [ # 29 ]
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Rest day for me and I needed it

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Posted: 20 June 2013 11:23 PM   [ Ignore ]   [ # 30 ]
Big Dawg
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Neck still messed up.  D.O. said upper rib got out of place. So, nothing for me for 3 days.  Yeah, couldn’t really do that so…

WU: bottom of squat, 15 squats

50, 55 squats
50, 50 squats going to balls of feet when coming up

$O foam roller on legs and upper back

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M/40/5’7”/165

“Burpees don’t like you either”

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