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Friday, June 28th, 2013 - Rest Day
Posted: 28 June 2013 04:11 PM   [ Ignore ]   [ # 31 ]
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5:30 AM
rowing mixed 8+ about 8k


4:00PM

10:00 personal mobility


Buy In:

2x

2 mins bottom of the squat

10 bulgarian split squats

2 mins hold bottom of the good morning

10 air squats

2 mins couch stretch

10 box step ups

2 mins rolling on hip capsules on lacrosse ball

Wod:
5 rounds for time
250 m row
15 dumbell snatch @ 25#
Darla 12:44

I did 5RFT 15 burpee/15 DBsnatch@25#
12:01

I just didn’t fell like trying to share a rower so burpees seemed like a good sub

Cash Out:
run 800m

M 5:05

D 7:05

2:00 DU practice just because

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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: 28 June 2013 04:12 PM   [ Ignore ]   [ # 32 ]
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dannyrod - 28 June 2013 12:15 PM
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!

new coaches getting on your case?

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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: 28 June 2013 05:28 PM   [ Ignore ]   [ # 33 ]
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Magdawg2020 - 28 June 2013 04:12 PM
dannyrod - 28 June 2013 12:15 PM
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!

new coaches getting on your case?

Yah, since I joined the barbell club, they want me to reduce my extra work, so you won’t see as much conditioning from me in the near future at least until after the Kono.

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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 06:22 PM   [ Ignore ]   [ # 34 ]
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THURSDAY 130627
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders 75 SU’s

7+37 single unders

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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: 28 June 2013 08:42 PM   [ Ignore ]   [ # 35 ]
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June 28, 2013

WOD - rest day

Ran 5.0 mi in 44:15
(4.0 run, 0.5 jog, 0.5 run)

Goal is half marathon (13.1 mi) in January 2014.

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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: 28 June 2013 09:35 PM   [ Ignore ]   [ # 36 ]
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Rest day!!!!

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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: 29 June 2013 12:02 PM   [ Ignore ]   [ # 37 ]
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130624

Deadlifts & Sit-ups

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

8:17

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M/48/5’ 11”/220#

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Posted: 30 June 2013 06:31 AM   [ Ignore ]   [ # 38 ]
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Puppies:
Three rounds for time of:
Row 500 meters sub 50 SDHP, 35# KB
10 Pull-ups, assisted pullups
15 Box jumps, 20 inch box

Time: 10:58

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M/37/5’7”/220—>206

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