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Friday, June 28th, 2013 - Rest Day
Posted: 28 June 2013 10:11 AM   [ Ignore ]   [ # 16 ]
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Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

4 Rounds + 7 Burpees

Two of my biggest goats in one WOD!  DU were mostly 2-3 at a time with no more than 6 strung together.  Burpees were very slow and methodical.

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41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

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Posted: 28 June 2013 10:39 AM   [ Ignore ]   [ # 17 ]
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130627

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

Post rounds completed to comments

9 rounds exactly on the buzzer.

All rounds burpees unbroken.  First 4 rounds DUs either unbroken or one miss, from 5th round on I was having more trouble - 2-4 misses per round.

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M 52/5’10”/180

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Posted: 28 June 2013 10:44 AM   [ Ignore ]   [ # 18 ]
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Dynamic stretch
Power clean
5x3

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Posted: 28 June 2013 11:20 AM   [ Ignore ]   [ # 19 ]
Big Dawg
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SB Game, BP 135/10x3

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You are not a beautiful or unique snowflake.

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Posted: 28 June 2013 11:51 AM   [ Ignore ]   [ # 20 ]
Terrier
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3 rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps
90 pound Jerk, 15 reps

—>29:59

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M/40/5’4”/137

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Posted: 28 June 2013 12:11 PM   [ Ignore ]   [ # 21 ]
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Trying this new thing called resting more.

Ok, I did some snatch skill position work with 53#, but that’s all.

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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: 28 June 2013 12:15 PM   [ Ignore ]   [ # 22 ]
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frosty996 - 28 June 2013 12:11 PM

Trying this new thing called resting more.

Ok, I did some snatch skill position work with 53#, but that’s all.

Something you need more practice in for sure, especially when injured!

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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: 28 June 2013 12:17 PM   [ Ignore ]   [ # 23 ]
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3RFT
40 Air squats
6 Muscle ups
10 Hang power clean 85#

13:18

Hadn’t done muscle ups in awhile! First round was 3-3, second and third rounds were singles.

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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: 28 June 2013 12:21 PM   [ Ignore ]   [ # 24 ]
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Back at it, after battling a stomach bug all week and did I pick a doozy to come back to!  smile

“Bruck” for puppies

3 RFT

Run 400 meters
50# back squats, 10 reps
38# jerk, 10 reps

Time - 16:29

I have to admit, my jerks became push presses by the last round.  I really need to add mirrors in my exercise room so I can focus more on form.  Why do jerks feel so awkward to me?

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Breathe in.  Breathe out.  Move on.

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Posted: 28 June 2013 12:25 PM   [ Ignore ]   [ # 25 ]
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warm-up
1000m C2 row (a smooth 3:40)
MOBs
5x 10 good-mornings, 45# & 10 push-ups (all felt good!)

CFSB ME Work 2013 Cycle4 week4
cDL
[7@135;6@185;5@225;4@255;3@275;2@285;1@295;1@305;1@315 warm-up]
Attempt 1rep @320; got 1
then…
Attempt 5-7reps @290; got 7
Debrief:
cDL- Concerned with lower back so ramped up very slowly to the goal.  Pleased with bar speed for all lifts.  No back issues.

15min rest, then…

WOD (from BrandX 6/28/13)
3min Max KB swings, 24k RUSSIAN=99
2min rest
2min Max burpees to 6inch target=28
2min rest
1min Max thrusters, 95#=15

1 breaks in the swings @61, with a prior 100du my 100rep RUSSIAN swing times have been 3:44-4:05.

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

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Posted: 28 June 2013 12:52 PM   [ Ignore ]   [ # 26 ]
Mutt
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WOD Make Up Day:

Warmup:
Run 400 Meters @ Easy Pace
3 Rounds
5 Shoulder Pass Throughs
5 Push Ups
5 Downward Facing Dog Poses to Cobra Pose (hold each position for 3 seconds)
5 Spidermans, holding each side for 3 seconds
5 Squats
5 Double Unders + 10 Single Unders

THen: WOD
12 Minute AMRAP
10 Burpees
25 Double Unders

Total Rounds: 8

Cooldown:
Overhead Banded Distraction
T Spine w/ Lacrosse Ball
Distracted Hamstring Stretch
First Rib Mobility
Couch Stretch

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-Sam

CrossFit since December 02, 2009, but did not really start until December 17th, 2009…New Years Resolution.

Male / 25 / 6’5’’ / 226#, started at 244#

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Posted: 28 June 2013 01:22 PM   [ Ignore ]   [ # 27 ]
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RIP Bruck

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Four rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps (all unbroken)
95 pound Jerk, 15 reps (all unbroken)

32:50 Heat was a big factor inside and outside garage.  Abs are destroyed.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 28 June 2013 03:04 PM   [ Ignore ]   [ # 28 ]
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130622 - Fight Gone Bad

Warm-up: Deadhang pull-up work, then two rounds of 30s Sampsons + 15x each push-ups, declined sit-ups, elevated beginner pull-ups, and pistol squat progressions down to a 16-inch stool

WOD: 3 rounds of as many reps as possible in one minute of each of the following (with one minute of rest between rounds):

45# thrusters
45# sumo-deadlift high-pulls
16-inch box jumps
45# push press
burpees

I did a total of 201 reps, which tied my score for the only other time I have done FGB. That said, this was a more difficult scaling, with taller box jumps and burpees instead of calories biking (where I easily would have made an additional 30 reps), so I am happy with the performance. The easiest part was the push press (wherein I scored 25+ reps per round). The hardest part was the burpees (with the worst round giving me a score of 6).

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32/M/5’11”/255

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

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

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Posted: 28 June 2013 03:27 PM   [ Ignore ]   [ # 29 ]
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WU
Rowing, KB, sit-ups

Shoulder Press
30x12/75x5/80x5/87.5x5
10-7-4 @ 65 pounds

WOD

5 Rounds
8 Front Rack Lunges 165/110
8 HSPU

Scaled to 130 pounds

Time
10:43 (1:17, 2:08, 2:15, 2:20, 2:42)

$O
stretching - middle split, shoulders mobility

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M/47/5’10”/155

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Posted: 28 June 2013 03:51 PM   [ Ignore ]   [ # 30 ]
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20130628 Fri

The Porch
Five rounds for time of:
225 pound Deadlift, 5 reps
25 Sit-ups
10:53

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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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