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Friday, June 21st, 2013 - HSPU, L-pull-ups
Posted: 22 June 2013 01:50 AM   [ Ignore ]   [ # 31 ]
Big Dawg
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Neck and upper back still not 100%

150 Abmat sit-ups (50 with butterfly feet, 50, 50) about 1 min rest between sets

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 22 June 2013 04:03 AM   [ Ignore ]   [ # 32 ]
Mutt
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Puppies:
3 rounds
10 Handstand Push ups progressions
10 Pull up progressions
when finished complete 1:00 total tuck sit

Total time: 11.11

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Posted: 22 June 2013 07:43 AM   [ Ignore ]   [ # 33 ]
Top Dawg
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Warm Up

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

No time.
I was at work and ended up running 3 med calls throughout this workout. I would get started and have to respond on call so I totally lost track of time.

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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: 22 June 2013 11:32 AM   [ Ignore ]   [ # 34 ]
Boxer
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130621

Pack:
21-15-9-3 rep rounds of:
Handstand push-ups
Tuck position pull-ups

Time: 12:00 flat

Realized a couple of hours after workout that I completely spaced on the round of 3, so this was just a 21-15-9.

HSPUs kipped, abmat under head, all rounds broken.  First round started with 10 unbroken, a PR.  Pullups knees at 90 deg., all deadhang, broken 8 then 2s first 6 then 2s second, 6-2-1 third.

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M 52/5’10”/180

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Posted: 22 June 2013 01:20 PM   [ Ignore ]   [ # 35 ]
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Friday hmm a little lesson for me on not doing too much.

5:30AM 8k row women’s 4 on the res

2:00PM 8x1250 with 1minute rests =10k

4:00PM
Workout 3 for the day

c&j to a 1rm
5@15, 3@25, 2@35, 1@45, 2x1@48, 1@49-50-51-52-53-54fff the clean!!! my legs were just tired
Darla went up to 48 with me then dropped down to 35 again and worked slowly back up to 48 then she stopped
/ 85%x1x6 skipped this
back squat 60%x3x10 did this @ 43 for Margaret @ 38 for Darla
snatch ext 3x3 both used 47kg these felt great

Then I cashed out with 1000x3 with 1 minute rests to cpmplete the Concept 2 Summer Solstice Challange of 21,000m in one day.
That was way too much for me in one day and the cleans took the brunt of it. I’ll try not to be so stupid again.

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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: 22 June 2013 04:06 PM   [ Ignore ]   [ # 36 ]
Big Dawg
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Pack:
21-15-9-3 rep rounds of:
Handstand push-ups progressions
Tuck position pull-ups

11:39

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M/34/5’ 10”/182#

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Posted: 22 June 2013 06:00 PM   [ Ignore ]   [ # 37 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions, 11 dips)

WOD - 130612 - Gallant

Pup/pack hybrid
Run 1 mile with a 15 pound medicine ball (15 is closest I have to 14# ball)
15 burpees
15 pull ups (green band)
Run 800 meters with a 15 pound medicine ball
10 burpees
10 pull ups (green band)
Run 400 meters with a 15 pound medicine ball
5 burpees
5 pull ups (green band)

34:47 - this WOD was brutal!

What $O?

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M/33/6’3”/245lbs CFBD: 3/1/13

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