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Wednesday, June 26th - RIP Bruck
Posted: 26 June 2013 10:35 AM   [ Ignore ]   [ # 16 ]
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130626 SL5X5: W6D2

Warm up:
3 min jump rope
5 min DROMs
35# Goblet Squat x 20
35# DB Swing x 20

Workout A 5x5:
HBBS: 195
Bench Press: 155
Barbell Row: 115

Cash out:
3 rounds of:
115# Barbell Complex x 5
-Deadlift
-Hang Clean
-Push Press
-Back Squat
-Behind the neck push press

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 26 June 2013 11:54 AM   [ Ignore ]   [ # 17 ]
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for time:
21-18-15-12-9-6-3
SDHP
push jerk
32 lbs

8:35

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F/32/5’5”/128lbs

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Posted: 26 June 2013 12:02 PM   [ Ignore ]   [ # 18 ]
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warm-up
MOBs (R hammie a bit sore from SDL yesterday)
10x 15 good-mornings, 45# & 10 t2b (t2b unbroken!)
MOBs
Pistol practice- 10R/10L from platforms @4,8,11,14,17inches (other heel to deck for each rep) got really tough @17inches

WOD
10x
250m C2 row
7 ring dip progressions
TOTAL TIME=17:17

Ouch.  Lots of transition time to ponder my lack of character…
C2 pieces were all @52sec.
RDs were full arm ROM with heels supported on med ball out front.  Gives me a 10-20% reduction in bwt, keeps feet out front, and allows me to maintain/train better shoulder position.

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

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Posted: 26 June 2013 01:18 PM   [ Ignore ]   [ # 19 ]
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SUNDAY 130623

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

95-115-125-130-135-140F-140-145F-145-150F

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M/48/5’ 11”/220#

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Posted: 26 June 2013 01:26 PM   [ Ignore ]   [ # 20 ]
Big Dawg
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130626
“Bruck”
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Four rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps
95 pound Jerk, 15 reps

B/I: HB 3/1x3, 15 Double unders

Time: 17:19

C/O: 1 mile run, SB Game

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You are not a beautiful or unique snowflake.

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Posted: 26 June 2013 01:47 PM   [ Ignore ]   [ # 21 ]
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“Bruck”

Four rounds for time of:
Run 400 meters
125 pound Back squat, 24 reps
95 pound Jerk, 24 reps

28:18

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M/40/6ft/205

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Posted: 26 June 2013 02:06 PM   [ Ignore ]   [ # 22 ]
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Four rounds for time of:
Run 400 meters
105 pound Back squat, 15 reps
95 pound Jerk, 15 reps

Time 34:41

Been dealing with knee pain so I dropped the weight and wouldn’t you know my left groin tightened up during the 2nd round. Final 2 rounds were half squats. Final two runs were slow as well.

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M/32/6’2’‘/240#

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: 26 June 2013 02:10 PM   [ Ignore ]   [ # 23 ]
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60 min bike
275 watts
109 rpm
22.8 miles

5 k run - 22’27 @7’14 pace

Hope to get a WOD done later tonight 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: 26 June 2013 02:24 PM   [ Ignore ]   [ # 24 ]
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Four rounds for time of:
Run 400 meters
95 pound Back squat, 10 reps
95 pound Jerk, 10 reps

23:46

Almost gave up after the third set, but I couldn’t let Bruck down.

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Posted: 26 June 2013 02:34 PM   [ Ignore ]   [ # 25 ]
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15:00 personal mobility
30’s Arms FtB, BtF, StS, Chest opener
30’s Legs FtB In to Out, Out to in
Burgner x 3

All in Kilos
Workout 1 - all singles perfect!
snatch to 85%x1x8
w/u 5@15, 3@25, 2@35, 
sets 8x1 @ 38
I had to repeat #3

clean and jerk 80%x1x6
w/u 5@15, 3@35, 2@40
sets 6x1@45
Darla @ 42

front squat 60%x3x10 EMOTM
w/u 3@20-30
Sets EMOTM for 10 minutes 3@40kg Darla at 30kg

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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: 26 June 2013 04:10 PM   [ Ignore ]   [ # 26 ]
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20130626 Wed

“Bruck”

Packish
Four rounds for time of:
Run 400 meters
120 pound Back squat, 15 reps
75 pound Jerk, 15 reps
21:30

RIP.

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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: 26 June 2013 04:53 PM   [ Ignore ]   [ # 27 ]
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Rest Day!

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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: 26 June 2013 06:07 PM   [ Ignore ]   [ # 28 ]
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Warmup: Deadhang pull-up work, then three rounds of 30s Sampsons + 10x dips + 15x hanging leg raises + 15x elevated beginner pull-ups

WOD: 4 rounds for time of 200m running (400m on the first round) + 15x 95# back squats + 15x 95# push jerk. My time was 45:42. Over half of that was the running. I had to rest between each exercise to avoid pukey. Not happy with the time, but I am happy to have done all four rounds.

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32/M/5’11”/240

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 26 June 2013 06:51 PM   [ Ignore ]   [ # 29 ]
Big Dawg
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“Bruck”

Four rounds for time of:
Run 400 meters
80# pound Back squat, 24 reps
80# pound Jerk, 24 reps

40:10 The Jerks were ABSOLUTELY BRUTAL! cry

RIP Nathan flag  flower

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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: 26 June 2013 07:16 PM   [ Ignore ]   [ # 30 ]
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3 RFT

Run 400m
60 KG squat
40 KG jerk

26.56

RIP

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Mens sana in corpore sano

M/30/70KG

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