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Monday, June 24th, 2013 - Rest Day
Posted: 24 June 2013 02:07 PM   [ Ignore ]   [ # 16 ]
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Hang power clean 3-3-3-3-3-3-3 reps

6/3/105# thru 155 X 10#
1/2/160 F
1/1/160 from the floor

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M / 59 6’0 205 CF BD 12/09

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Posted: 24 June 2013 02:43 PM   [ Ignore ]   [ # 17 ]
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AM

Back Squat
115x3/145x5/165x6/185x5


PM

WU
DROMs, KB, rowing


WOD (less than 15 min)

Tuesday 6/11/13 Gently Down The Stream

AMRAP

4 Rounds
AMRAP 1 Row for Cals
AMRAP 1 KBS 70/44
AMRAP 1 Situps
Rest 1 Minute

Scaled to 55lbs DB.

Results
262 = 22-19-26/21-20-24/21-20-24/20-20-25


$O
handstand practice
middle split
pancake split

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M/47/5’10”/160

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Posted: 24 June 2013 03:03 PM   [ Ignore ]   [ # 18 ]
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My Hand is almost heal….

Brick again
1 hour bike
275 watts / 23 miles

4 mile run 28’40 @7’10 pace

Hope to get done pull-ups and MU done time this week

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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: 24 June 2013 03:23 PM   [ Ignore ]   [ # 19 ]
Big Dawg
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Monday, June 24th, 2013he a

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

55#-65#-75#-85#-90#-95#-100#(F)-100#(F)

That darn fat mouse would not let me break 100!

*********************************************

Celebrating my 1 year CrossFit Birthday!!  party  It does feel like I’ve been reborn in a way!  Down 13% body fat and 3 dress sizes!!  I have never felt so strong and self-confident!

I have accomplished so much this year (run a 5k! unassisted pullups! to name a very few) more than I could have ever imagined but know my list of new goals never lessens…

A BIG THANK YOU clap  to my Coach (my favorite AF vet!! flag ) for inviting me over a year ago to try it out.  It was a tough first month but I fell in love with it!  He’s the true meaning of a coach. He has confidence in me, challenges me to go to that next level, shows me proper technique, keeps me safe, and I learn something at every WOD.
My success could not be complete without my fellow Warrior Chick workout partner. flower  We are there for each other and she brightens our tortuous WODs! 

Thanks to the gentlemen of CrossFit Brand X for the WOD scalling and info links!  I enjoy being a part of the posts! Carry On!!

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

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

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Posted: 24 June 2013 04:54 PM   [ Ignore ]   [ # 20 ]
Big Dawg
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Monday 130624 5:00 am start.

Wu:  3 rounds of: Samson stretch, 15 ohs w PVC pipe, 15 abmat sit ups, 15 goodmornings w 45# bar, 12 pull ups, 12 dips.

WOD:
Snatch balance 3-3-2-2-2-1-1-1-1-1
Don’t laugh!
Wu 45x3
65-75-80-85-75(3)-75(3)-80-85-90-95-100(2)
Ugh. I need to start with basics. I watched a couple of demo videos with coach Burgener showing proper form to help prepare. My overhead squat problems start with shoulder position and being to forward on my arms. The jump ends up with my feet too wide and so my knees come in on the squat. I reset weight after a few shaky lifts early on and so I worked on form. Toward the end I started to feel better at it. Have a long way to go on this lift. Very humbling after seeing all the other posts.
It’s ok, I’ll improve.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 24 June 2013 05:29 PM   [ Ignore ]   [ # 21 ]
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SATURDAY 130622

“Fight Gone Bad!”

Three rounds of: Wall-ball, 20 pound ball, 10 ft target(Reps) Sumo deadlift high-pull, 75 pounds (Reps) BoxJump, 20” box(Reps) Push-press, 75 pounds (Reps) Row (Calories)

In this workout you move from each offive stationsafter a minute.The clock does notreset or stop between exercises. This is afive-minuteround from which a one-minutebreak is allowed beforerepeating. On call of"rotate”, the athletes mustmoveto next station immediatelyfor best score. One pointis given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.
273

My rower stinks at calculating, so I have to judge calories I’ve learned based on distance and I ? That sometimes. I rowed .19, .19, & .20.

Compare to 130118.
Burpees this time.
248

Compare to 121129
197

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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: 24 June 2013 06:29 PM   [ Ignore ]   [ # 22 ]
Top Dawg
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15:00 minutes personal mobility
M - glutes hamstrings calves ankles
D shoulders, thorasic spine ankles

Buy in:
Accumulate 5:00 in the bottom of the squat each time you stand up do 5 burpees
no burpees, my mid back was screaming by the end though

Wod:
Amrap in 10 mins
Run 100m
10 air squats
10 box jumps
M 5rds +100m+10+7
D 5rds  
Drl did all step ups I did 2rds(2 jumps 8 step up), 2rds(4 jumps 6 step ups) 1rd - 6jumps 4 steps ups then 7 jumps

Cash out:
10 min double under practice

best strings were 26/27/28 many at 6/7/or8, an then there were times i missed a single

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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: 24 June 2013 07:44 PM   [ Ignore ]   [ # 23 ]
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Dynamic wu
Squat 3x5
Wod
Pressx1
Pull-ups x1
Press x1
Pull-ups x3
Press x1
Pull-ups x5
3 rft-5:44

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Posted: 24 June 2013 08:11 PM   [ Ignore ]   [ # 24 ]
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Puppy J.T.

15-12-9
Dumbbell shoulder press
jumping ring dips
Push ups

13:25, 12# dumbbells

Decided to take it easy with dumbbell presses instead of HSPUs, but still had to break everything, starting with push-ups.

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 25 June 2013 02:52 AM   [ Ignore ]   [ # 25 ]
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20130624 Mon

“Fight Gone Bad!”

Three rounds of: Wall-ball, 20 pound ball, 10 ft target(Reps) Sumo deadlift high-pull, 75 pounds (Reps) BoxJump, 20” box(Reps) Push-press, 75 pounds (Reps) Row (Calories)

As Rx
197

Compared to 1/20/12 253, but used 14# ball and 65# on SDHP and push press.  Meh.

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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: 25 June 2013 06:30 AM   [ Ignore ]   [ # 26 ]
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6/18/2013:
3RFT:
Walking lunge (50ft)
20 squats
10 back extensions
Time: 5:21

Back Squats: 3-2-2-2-1-1-1-1-1
#:45-55-65-75-85-95-105-115-125

30 min run
Core

6/21/2013:
CFT
Back squat: 135#
Shoulder Press: 80#
Deadlift: 140#

Complete AMR(ounds)AP in 15 minutes:
Row 250m
25 pushups
Total: 4 rounds
—250m splits:
1) 2:01.0
2)1:58.6
3)1:54.0
4)1:55.2

6/23/2013
15-12-9 rep rounds of
l.arm DB snatch 20#
r. arm db snatch 20#
pull ups (assisted)

Arm circuit
Core
15 minute cool down bike
stretch

6/24/2013
21-15-9-3 rep rounds of:
Front squat (55#)
sit up
Time: 7:27

For Time 15, 12, 9 rep rounds of:
15# DB Thruster
Assisted pull ups
hand release push up
Time: 9:06

25 minute run
core
Stretch

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F/20/5’11”/155
Crossfit Birthday: 3/15/2013

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Posted: 25 June 2013 01:58 PM   [ Ignore ]   [ # 27 ]
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Strength: back squat
3-3-3-3-3
135-165-185-205-225(2)

Friday 130621

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

11:39

Forgot to post yesterday.

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

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Posted: 25 June 2013 04:35 PM   [ Ignore ]   [ # 28 ]
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SUNDAY 130623

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Postloads to comments.

65, 85, 95, 95, 95, 100, 105, 105, 110, 110

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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: 25 June 2013 04:45 PM   [ Ignore ]   [ # 29 ]
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20130625 Tue

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

15-20-25-30-35-40-45-50-55-60

Form, first time doing these.

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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: 25 June 2013 05:06 PM   [ Ignore ]   [ # 30 ]
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CFWU

3 rounds/15 reps each of
Squats
Push ups
Sit ups
Back extensions
Dips
Pull ups

Hang Power Cleans
3-3-3-3-3-3-3
30# 35# 40# 45# 50# 55# 60#

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____________________________________________________________

F55/5’7”/132 Lbs
Began CF Sept. 08
U.P. Michigan

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