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Friday, June 21st, 2013 - HSPU, L-pull-ups
Posted: 21 June 2013 01:15 PM   [ Ignore ]   [ # 16 ]
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frosty996 - 21 June 2013 12:05 PM

Concept 2 Summer Solstice Challenge
Row 21,000m on June 21st
Broke this up into 3 sessions during the day.

Total meters of 21,042 is about a 7,000m PR for total in a 24hr period.

I’m chunking away at it
about 8k on the water this morning
just finished 8x1250 with 1 minute rests for 10k

planning on doing the final 3k as a cool down from weightlifting this after noon.

Not totally sure why I talked myself into this

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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: 21 June 2013 01:18 PM   [ Ignore ]   [ # 17 ]
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Magdawg2020 - 21 June 2013 01:15 PM
frosty996 - 21 June 2013 12:05 PM

Concept 2 Summer Solstice Challenge
Row 21,000m on June 21st
Broke this up into 3 sessions during the day.

Total meters of 21,042 is about a 7,000m PR for total in a 24hr period.

I’m chunking away at it
about 8k on the water this morning
just finished 8x1250 with 1 minute rests for 10k

planning on doing the final 3k as a cool down from weightlifting this after noon.

Not totally sure why I talked myself into this

It’s a joy isn’t it?

 Signature 

M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 21 June 2013 01:25 PM   [ Ignore ]   [ # 18 ]
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frosty996 - 21 June 2013 01:18 PM
Magdawg2020 - 21 June 2013 01:15 PM
frosty996 - 21 June 2013 12:05 PM

Concept 2 Summer Solstice Challenge
Row 21,000m on June 21st
Broke this up into 3 sessions during the day.

Total meters of 21,042 is about a 7,000m PR for total in a 24hr period.

I’m chunking away at it
about 8k on the water this morning
just finished 8x1250 with 1 minute rests for 10k

planning on doing the final 3k as a cool down from weightlifting this after noon.

Not totally sure why I talked myself into this

It’s a joy isn’t it?

gets right in to that high hamstring attachment

 Signature 

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: 21 June 2013 02:16 PM   [ Ignore ]   [ # 19 ]
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RIP Gallant


Pack
Run 1 mile
40 Burpee pull-ups
Run 800 meters
20 Burpee pull-ups
Run 400 meters
10 Burpee pull-ups

Time- 31:31

Felt queezy all afternoon so I left off the 14 lb ball. Didn’t really help as I was dry heaving during he runs and had to take multiple breaks during the burpee pull ups.

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M/32/6’2’‘/245# :( up from 225 a year ago.

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: 21 June 2013 02:45 PM   [ Ignore ]   [ # 20 ]
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WU
kb, rowing

Shoulder Press
30x10, 75x5, 75x5, 85x5
10-7-4 @ 60 pounds

WOD

TUESDAY 130618

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

Post time to comments.


Pack
21-15-9-3 rep rounds of:
135 115 pound Front squat
(Sort of) GHD Sit-up (swiss ball wedged under the lat pull down machine bench, feet under the holds)

Time
10:40

$O
stretching - side split
handstand practice

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M/46/5’10”/155

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Posted: 21 June 2013 03:53 PM   [ Ignore ]   [ # 21 ]
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20130621 Fri

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

95-105-115-125(1 rep then fail)-120-120-125
Gripped a bit too wide on the first attempt at 125.

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M/48/6’3”/01JAN14 225 18APR14 219
CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 21 June 2013 03:55 PM   [ Ignore ]   [ # 22 ]
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6/12/2013

Puppies:
3 rounds
10 Handstand Push ups progressions
10 Pull up progressions
when finished complete 1:00 total L sit or tuck sit   shut eye

time: 11:32
didn’t want to, but glad I did   smile

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Posted: 21 June 2013 04:04 PM   [ Ignore ]   [ # 23 ]
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Friday, June 21st, 2013 - HSPU, L-pull-ups

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups (progression. 8” pad)
L-pull-ups (sub assisted yellow band pullup)

20:42

TGIF!!! flower

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 21 June 2013 04:38 PM   [ Ignore ]   [ # 24 ]
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Pack Walk 14kg 1hr Road

30min out and back

6.6km total - 1hr 27s
First 30min ave HR 114bpm
Second 30min ave HR 119bpm

Aimed for 70-75% best walking pace - brisk but not all out but not dawdling.

Beautiful rain grin

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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: 21 June 2013 05:09 PM   [ Ignore ]   [ # 25 ]
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CFSB
Press. Week 3
3x 46.5kg / 103lb

High Rep Press. Week 1
21x 29kg / 64lb (50% 1 RM)

Pack:
21-15-9-3 rep rounds of:
Handstand push-ups
L-pull-ups
11:19

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Posted: 21 June 2013 05:35 PM   [ Ignore ]   [ # 26 ]
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Bicep pain, so made up own WOD:

For time:
15-12-9 reps of:
Box jumps (12# box)
Situps
Squats
Supermans

8:00

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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: 21 June 2013 07:48 PM   [ Ignore ]   [ # 27 ]
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Magdawg2020 - 21 June 2013 01:25 PM
frosty996 - 21 June 2013 01:18 PM
Magdawg2020 - 21 June 2013 01:15 PM
frosty996 - 21 June 2013 12:05 PM

Concept 2 Summer Solstice Challenge
Row 21,000m on June 21st
Broke this up into 3 sessions during the day.

Total meters of 21,042 is about a 7,000m PR for total in a 24hr period.

I’m chunking away at it
about 8k on the water this morning
just finished 8x1250 with 1 minute rests for 10k

planning on doing the final 3k as a cool down from weightlifting this after noon.

Not totally sure why I talked myself into this

It’s a joy isn’t it?

gets right in to that high hamstring attachment

finishe dwith 3x1000m with 1 min rest between

i’ll put my other stuff in tomorrow, probably wasn’t wise to do this summer solstice challange we were to do a 1RM C&J today and I just was too tired to be quick

 Signature 

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

Profile
 
 
Posted: 21 June 2013 08:10 PM   [ Ignore ]   [ # 28 ]
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Magdawg2020 - 21 June 2013 07:48 PM
Magdawg2020 - 21 June 2013 01:25 PM
frosty996 - 21 June 2013 01:18 PM
Magdawg2020 - 21 June 2013 01:15 PM
frosty996 - 21 June 2013 12:05 PM

Concept 2 Summer Solstice Challenge
Row 21,000m on June 21st
Broke this up into 3 sessions during the day.

Total meters of 21,042 is about a 7,000m PR for total in a 24hr period.

I’m chunking away at it
about 8k on the water this morning
just finished 8x1250 with 1 minute rests for 10k

planning on doing the final 3k as a cool down from weightlifting this after noon.

Not totally sure why I talked myself into this

It’s a joy isn’t it?

gets right in to that high hamstring attachment

finishe dwith 3x1000m with 1 min rest between

i’ll put my other stuff in tomorrow, probably wasn’t wise to do this summer solstice challange we were to do a 1RM C&J today and I just was too tired to be quick

Was good timing for me because barbell club doesn’t start back till Tuesday. Will probably go for a soft max tomorrow to see how the thumb is doing.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 21 June 2013 08:57 PM   [ Ignore ]   [ # 29 ]
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June 21, 2013

WarmUp:
Hour at the dog park.

WOD - Puppies:
3 rounds
10 Handstand Push ups (used olympic bar set on squat rack for balance and 2” block on ground for distance)
10 Pull up progressions (sub’d in “Pack” tuck pull ups instead)

Totally missed this one was for time, so no clock set.

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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 21 June 2013 09:08 PM   [ Ignore ]   [ # 30 ]
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Puppy Michael:

Three rounds:
Run 600 meters
15 Back Extensions
25 Sit-ups

21:04

Subbed 44# good mornings for back extensions. Made the mistake of searching YouTube for how to do the exercise- watched one that said to keep legs straight. May have strained my hamstrings, started bending knees middle of second round.

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35M/ 6’0”/ 175#
Weak as a puppy.

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