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Tuesday, June 25th - Deadlifts and sit ups
Posted: 25 June 2013 05:21 PM   [ Ignore ]   [ # 46 ]
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Dynamic stretch
Dead lift
  145x1x3
  145x5
Wod
Dl x5- 135
Sit-ups x15
5rft=7:25
Co
Db hang clean
3x5-25#

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Posted: 25 June 2013 05:24 PM   [ Ignore ]   [ # 47 ]
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First Day of Barbell Club at WarriorZ

Buy-In:
Russian KB Swing 53#x12x2
Air Squat 8x2
Drop Snatch 5x4
Hang Power Snatch 5x4

Snatch (115/2)5
Clean & Jerk (145x1)5
Clean Pull (205x2)5
Front Squat Heavy Single, 135,165,185f,185,195
Abs x100
(mixed up GHD Sit-ups, frog sit-ups, K2E, T2B)

Finally after years of lifting figured out how to efficiently change my grip after the clean recovery.

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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: 25 June 2013 05:25 PM   [ Ignore ]   [ # 48 ]
Big Dawg
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Fight Gone Bad!

Puppies:
Three rounds of:
Wall-ball, 10-14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 12-14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Tweaked my calf last week, so I skipped the box jumps
Wall ball: 27-30-20
SDHP: 15-15-15
Press: 33-20-15
Row: 8-15-8

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 25 June 2013 05:28 PM   [ Ignore ]   [ # 49 ]
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2.6 mile run
Total: 00:26:09

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 25 June 2013 05:47 PM   [ Ignore ]   [ # 50 ]
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2.06 mile run first—- time 22:52

Pack
Five rounds for time of:
185 pound Deadlift, 5 reps
25 Sit-ups
Time—- 16:25

The set ups were the catch and were broken also anchored.

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Allday123
M/48/5’9”/212

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Posted: 25 June 2013 07:08 PM   [ Ignore ]   [ # 51 ]
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June 25, 2013

Warm Up:
Run 3.0mi 24:01min

WOD - Pack light - five rounds for time:
135 pound Deadlift, 5 reps
25 Sit-ups

Time: 12:22min

After three days off, this felt good. Very happy I was able to step up from the puppy level to the pack light level.

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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: 25 June 2013 07:12 PM   [ Ignore ]   [ # 52 ]
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Hand still healing

30 min run - 4.11 miles @ 7’17 pace

Then
Annie Pack with push-ups:
35-25-20-15 and 10 rep rounds of:
Push-ups
Sit-ups
Double unders (sub for tuck jumps)

Time - 11’15

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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: 25 June 2013 07:21 PM   [ Ignore ]   [ # 53 ]
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@BrandX

warm-up
MOBs

CFSB ME Work 2013 Cycle4 week4
SDL
[7@135;5@185;3@235;1@285 warm-up]
Attempt EMOM @305; got 10x1
Debrief:
SDL-  Improved from last week.  Still need to work on staying BACK upon initiation of the pull.

WOD (from BrandX 6/25/13 with GD)
5x (@95#)
3 SP
5 PP
7 PJ
TOTAL TIME=6:29
TOTAL DROPS=5

Deceptive!

$-out
4x
20 GHD sit-ups

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

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Posted: 25 June 2013 07:24 PM   [ Ignore ]   [ # 54 ]
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Partner wod at the station
For time, one person working while the other rests. Reps are combined effort
150 burpees
100 wall balls 20#

15:32

Only been able to workout once every two or three days lately between newborn duty and studying for promotional exam in two weeks. Burpees hurt!

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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: 25 June 2013 08:13 PM   [ Ignore ]   [ # 55 ]
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Congrats on the baby!!! Is that your first ?
I have 3 kids ( all girls) under 6 and is a great roller coaster….
God bless and keep the good CF work 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: 25 June 2013 08:14 PM   [ Ignore ]   [ # 56 ]
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dannyrod - 25 June 2013 07:24 PM

Partner wod at the station
For time, one person working while the other rests. Reps are combined effort
150 burpees
100 wall balls 20#

15:32

Only been able to workout once every two or three days lately between newborn duty and studying for promotional exam in two weeks. Burpees hurt!

Congrats on the baby!!! Is that your first ?
I have 3 kids ( all girls) under 6 and is a great roller coaster….
God bless and keep the good CF work

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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: 25 June 2013 08:33 PM   [ Ignore ]   [ # 57 ]
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Strength: Deadlift
5-5-5
185-205-225

WOD: SATURDAY 130622
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target dumbbell thrusters, 20 pound dumbbells (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
BoxJump, 20” box 16” bench (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) Burpees (Reps)

233

Bit of a travel WOD today. Out of town so I had to work with what I had at the gym down the street.

Compare to 130118.

228

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

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Posted: 25 June 2013 08:40 PM   [ Ignore ]   [ # 58 ]
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BS + Row/ SU/ B.PU Metcon

W/u. Skip, Singles, running and DU ladder 5,10,15,20,25,30

BB rolling + chest mob. Thne 2 X 5 PU/10 Push up/ 10 Abmat SU/ 10 Air squat (5X BB BS)

BS

5x 40kg, 3x55kg, 2 X 5reps @ 72.5kg (70% 1RM)

Kinda a de-load with the squats. Will go to 77.5kg for 2 x 5 reps next week.

Metcon @ 80% effort
12min AMRAP of 200m Row + 15 Abmat SU + 10 Burpee pull ups

4 rounds + 47m row.

Good WOD. Next time would do 200m row + 10 ABmat SU + 5 BPU just to keep a more continuous pace…

Cool Down 5min row + Psoas and upper back trigger point with lax ball

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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: 25 June 2013 09:47 PM   [ Ignore ]   [ # 59 ]
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Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

8:12.74
6:44.16
4:28.67
1:59.03

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35M/ 6’0”/ 175#
Weak as a puppy.

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Posted: 26 June 2013 12:13 AM   [ Ignore ]   [ # 60 ]
Big Dawg
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Puppies
Four rounds for time of:
45-65 pound Deadlift, 5 reps - 65# Tried heavier wts., but right bicep was complaining on the way down, so stayed light.
25 Sit-ups

9:19
Sit-ups got a little “slaggy” toward the end…

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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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